Insomnia

What do you all do about insomnia? I'm a recovering addict so I know some of it's normal, but I do all these things before bed. I do my affirmations, write what's on my mind for the day, meditate, drink Nighty Nighty tea and take my sleeping medicine and sometimes still I have trouble. I'm thinking there's a Buddhist answer I'm not seeing. When I actually lay down to bed I'm somewhat anxious because I know it's going to be a fight. Sometimes I just don't know how to truly let go and relax my mind enough to fall asleep. I would like to be able to fall asleep without the aid of any meds.

What do you all do about insomnia? I'm a recovering addict so I know some of it's normal, but I do all these things before bed. I do my affirmations, write what's on my mind for the day, meditate, drink Nighty Nighty tea and take my sleeping medicine and sometimes still I have trouble. I'm thinking there's a Buddhist answer I'm not seeing. When I actually lay down to bed I'm somewhat anxious because I know it's going to be a fight. Sometimes I just don't know how to truly let go and relax my mind enough to fall asleep. I would like to be able to fall asleep without the aid of any meds.

hmm, I am sure there is a real answer but as the mom of insomniac kids I have yet to find it. Stress is one thing, there is good 'sleep hygeine' like no TV in the bedroom or no computer an hour before bed, etc.

The most promising thing I have heard is a sleep cap that cools your head to 54 degrees. It is supposed to work better than any sleep meds. My poor daughter who is pregnant cannot take her medicine (she has been on it since 14 and that means you are really not sleeping) so I wish this sleep cap was on the market but I have not seen it yet.

If medication is necessary we have found Lunesta much better than Ambien which makes me nervous.

I suffer from insomnia, too, but I've been sleeping better lately. I'm not really sure why.

Instead of lying there anxious that you won't fall asleep, why not do a lying meditation? Focus on the breath, calm your body/mind down. You may be pleasantly surprised and find it puts you to sleep! At the very least, it will help with the anxiety.

Unfortunately meditation usually produces more anxiety and frustration in me, which is why I have been avoiding it lately.

My teacher (and the Buddha in the suttras) says that metta meditation helps with sleep.

Also, what I do is take valarian root. I buy some in bulk and make tea... boil some water then reduce to a simmer, throw in a small handful and wait until it becomes golden brown. Then strain it into a cup every night and throw in some honey. It helps to take it every night.

I hope things go well for you.

Do you have a teacher who maybe can teach you metta meditation? There are instructions online by Bhante Vimalaramsi and some on Buddhanet.

And remember many of us here believe that meditation produceses best result when you do it everyday.

From Wikipedia

Traditional accounts

The most ancient extant Buddhist collection of texts, the Pali Canon, identifies a number of benefits from the practicing of metta meditation, including:

One sleeps easily, wakes easily, dreams no evil dreams. One is dear to human beings, dear to non-human beings. The devas protect one. Neither fire, poison, nor weapons can touch one. One's mind gains concentration quickly. One's complexion is bright. One dies unconfused and – if penetrating no higher – is headed for the Brahma worlds.[24]

The Canon also upholds fully ripened metta development as a foremost antidote to ill will:

“No other thing do I know, O monks, on account of which unarisen ill will does not arise and arisen ill will is abandoned so much as on account of this: the liberation of the heart by loving-kindness. For one who attends properly to the liberation of the heart by loving-kindness, unarisen ill will does not arise and arisen ill will is abandoned.”[25]

Buddhists believe that those who cultivate loving-kindness will be at ease because they will see no need to harbour ill will or hostility. Buddhist teachers may even recommend meditation on loving-kindness as an antidote to insomnia and nightmares. It is generally felt that those around a person full of loving-kindness will feel more comfortable and happy too. Cultivating loving-kindness is thought to contribute to a world of love, peace and happiness.

Meditation on loving-kindness is considered a good way to calm down a distraught mind and an antidote to anger. Someone who has cultivated loving-kindness will not be easily angered and can quickly subdue anger that arises, being more caring, more loving, and more likely to love unconditionally.

I have had insomnia numerous times, normally last at least a week where my sleeping patterns go right out of sync. This may not be a good method but it worked for me. No pills, no herbal remidies, just logic in chaos. I had insomnia where I would end up going to sleep, or shall I say passing out at around 10am-1pm and waking up sometime in the evening. So, what I did was I made myself stay awake more than a full day right around to about 9-10pm and then pass out at that time. I then slept like a baby until a suitable time the following morning. That is how I stopped insomnia, but you may want to consider the why.

consider your routine before you sleep - try to keep to a routine so your body clock becomes accustomed to sleep time.

Slow it right down about an hour or so before - if you can end the processes that you engage when awake you will fare better - for example, some of the things you describe may stimulate your mind more - you could for example just read something light before you sleep or do lying down meditation.

Body temperature is also important - best conditions are slightly cooler than normal - before you fall asleep, the body's temperature drops naturally a little - setting the environment to achieve this may help.

Avoid stimulants for 3 hours or so before sleep - tea / coffee/ nicotene.

Avoid meals before sleep - unless youre willing to play the insulin spike game... that can produce lethargic effects that may assist you to nod off.

You can play a mental game such as imagining yourself walking endlessly through a maze or flying formless through the air towards a void or hypnotic revolving things! your mind can be habituated to learn these triggers for sleep.

If you dont sleep when you need to, make sure you wake up at the same time no matter what - if you sleep in your body clock will reset to wake up and then you will not feel sleepy again (your clock is set on waking hours)

light also plays a part - darkened rooms are better as when light hits your eyelids, a hormone is promoted which aids in waking you up from sleep - best to inhibit this if you want to nod off.

I would also mention that I have sleep apnea and sleep with a CPAP mask, as well as a eye mask as my room bleeds too much light at night. I'm trying to lose weight, but it is hard because of the medications I take for anxiety and depression. I will seek out a teacher for metta meditation.

wouldnt mind getting up update on that

What type of breathwork do you do when you meditate? Deep, slow breathing into the diagphragm, then holding the breath a few seconds, and then letting the breath out as slowly as possible, pushing the last bit of breath out with the diaphragm, hold a minute, and repeat. This method is designed to switch the body over from the sympathetic nervous system (busy mind, activated nervous system) to the parasympathetic (calm mind, relaxed nervous system). Try this when you meditate in the evening, then if you need to, again after you go to bed.

Do you exercise during the day? 1/2 hour of exercise, whether walking, or with weights, helps burn off excess adrenaline in the system, to help prepare the body for sleep later on.

"no stimulants" (per Zero's post) also means no sugar in the afternoon/evening, and you may get better results reducing your carbs at dinnertime, and switching to complex carbs (brown rice vs. white) overall. You may have mild insulin resistance, which would affect your body's readiness for sleep. It means carbs act as a stimulant.

Best wishes, Clay.

I just watch tv if I have insomnia.

TV may work for some, but for the seriously sleep-challenged (including yours truly :D ) it's recommended not to watch any screens before bedtime. No computers, no TV after about 8 pm.

bah! teenagers!! They can fall asleep anywhere! :nyah:
Except I guess teens are under more stress these days than a generation or two ago...

Arjquad said:

I just watch tv if I have insomnia.

@ClayTheScribe You say that lately meditating makes you anxious? Why not try to meditate in the mornings, then, so that you're not meditating right before trying to sleep if it makes you anxious?

I agree with @Zero and @Dakini as far as no caffeine, sugar, or bright lights (including TV!) before sleep. Make preparing for bed into a ritual: turn off your computer, the TV, all sounds; turn off your phone's sounds; brush your teeth, wash your face - do all of these slowly and mindfully.

If that fails, perhaps making a cup of herbal tea like peppermint or chamomile part of the bedtime ritual would help. As @shanyin said, valerian can also help.

Can you add a really hot bath 30 minutes before bed. Just sit there in the tub ad let the hot water sooth you. You may find that your heart will be fast at first but when you get out and finish your ritual, your body will be more relaxed.

It helps me.

When I complained of not sleeping, a teacher once said that it is a good practice to become aware of one's feet (without thinking about them — just feel the sensation of having feet). Thoughts will arise, but when they do, gently put one's attention on the feet-sensations again, repeatedly if necessary.
Though this does not always work for me (sometimes there is too much mental turmoil, or else, really, I WANT, too much, to carry on thinking about something — you can't have it both ways). However, mostly, and after a while, my next thoughts are on waking from a deep sleep. Sometimes there is a sensation down towards the bottom of my spine, as if consciousness has gone down there, instead of staying in the head (which is the source of all the insomnia).
Try this, and persist with it. It will repay the work involved, such as it is. I am grateful for the tip that the teacher gave me.

I tried tonglen meditation and I think that helped a lot in putting me to sleep quickly. I also noticed I feel anxious as I get into bed as if it's going to be a struggle, so I simply tell myself it's going to be fine and believe I will fall asleep. All other good suggestions I can take into account, thank you.