Insomnia

#2
First of all if you are highly dependent on sleeping pills never stop the medication abruptly as this may result in life threatening reactions.
The treatment must proceed under guidance of an endocrinologist or a neurologist…never try to self medicate.
From your side you must follow the following habits:
1. Stop consumption of tea coffee completely.., and decrease you salt consumption.
2. Do some heavy physical work before sleeping so that you make your self tired..this will also help lower you BP which will aid your sleep.
3. Don’t take nap during the day even if you feel sleepy buy doing so you will hinder you sleep cycle..
4. Stop using pc’s , mobile’ etc 2 hours before going to bed.
5. Don’t stay on bed if you are unable to get into sleep as this may cause severe anxiety.
 
#3
What I have found the most helpful in battling insomnia is embodiment, enlarging one's focus beyond one's thoughts to what is happening in the whole body. Starting with the feet and moving up through the rest of the body, what sensations do you notice: heat, cold, pain, tension, pleasure. Spend several moments with each body part. If thoughts come up, gently redirect yourself back to sensation in the body. The brainstem, the part of the brain most responsible for activation or deactivation responds to the language of sensation. Maybe get out of bed from time to time just to refresh yourself. Invest in a nice, soft comfy pillow and mattress (here are some useful reviews https://sleepmentor.net/serta-perfect-sleeper-mattress-review/ – find the best one. Change the strategy from how to fall asleep to how to cope with no sleep. Some of these strategies overlap. Drink lots of water, exercise, engage in social interaction, walk a lot at work, etc.You will eventually fall asleep! It’s impossible not to:triumph: Certain types of yoga: twists, forward bends, and hip openers, especially when one focuses on sensation are also quite helpful. Finally, for some, snuggling or cuddling can generate oxytocin and put one right to sleep.
 
#4
With so many people experiencing sleeping disorders, there’s been a rise of interest in one controversial cure — cannabis. Many in the medical marijuana community refer to cannabis as an effective treatment, with little to no side effects, for a range of sleeping disorders.
 
#6
I agree that you shouldn't stop taking pills abruptly. poliq's suggestions are really good, I fully support his list. I would add, that you can first decrease your dosage, then change your pills to those with less effect (less active matters). You can check for alternatives on Online Pharmacy, for example. But don't do this yourself, you should consult your doc, bcz you should be aware of all side effects the pills or dropping them abruptly.
 

Kivan

New Member
#9
As I mentioned above, the meds can be the best solution only in the hardest insomnia cases and before taking them you really should have a doctor's examination, in other case such meds can be more harmful for you than helpful.
In many cases the natural methods of treating insomnia are effective. You can try such tips for example:
- establishing a habbit of regular and relaxing bedtime routine (you need to be calm and relaxed before going to bed)
- creating a regular sleep schedule (it's important to have at least 8 hours of sleep everyday and one and the same bedtime/wake-up time)
- starting to make physical exercises regurarly (it'll make you more healthy and improve the quality of your sleep later)
- taking a hot shower or bath before your sleep time (it's very helpful for a good relaxation)
- starting to use various relaxation techniques like meditation, yoga etc. (high level of stress often causes insomnia)

If all such methods aren't helpful for you, than it's really time to visit the doc. Sadly insomnia can be connected with many illnesses, one of the most widespread among them is hormonal imbalance. For example, it's a common symptom of low testosterone https://www.hgha.com/testosterone-levels-in-men-by-age both for men and women, and for such illness you'll really need to have the medical treatment.