Insomnia | Arthritis Information

 

I have suffered  with insomnia on and off since age 10.. Last night I finally fell asleep at 6:35 a.m.. (well that was the last time I looked at the clock)

I hear you Kathy, I fall into this pattern too.  Bluehour did tell me a nice breathing exercise to try on another, similar thread.  It does help, especially if you have those niggling things poking your brain when it is sleepy...

My RD recommended DHEA (I would talk to your RD or PCP before rushing out to buy some).  I take it and it does seem to help some, but not all the time. 

I will see if I can do a search for the breathing exercise (I don't want to get it wrong because usually I don't make it through all the steps).  Maybe if she sees this, she will post it again.
That was easier than I thought!  Here it is;

Groupie



Joined: 14�October�2008
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Posts: 92    Posted: 17�January�2009 at 6:34am Okay. Try this. Lie on your back, and put one or both hands on your lower stomach. When you breath in slowly, push out your stomach and that pulls your breath down to the bottom of your lungs, instead of the shallow breathing you tend to do. Slowly breathe deeply for a five count, hold it for five seconds, then slowly breathe out. Pause for another five count, then breathe in again, remembering to push out with your stomach muscles.

When I read about this, the instructions were to count five on the pauses and count ten while breathing in and out, but the ten count seems too long to me. Modify as needed to be comfortable, as I did. I think the point is to get the air deep into the bottom of your lungs, slowing it down, and concentrating on the breath so you're not thinking about that nasty thing your sister-in-law said to you. Or whatever!

After doing this for a while, I'll realize that I'm getting sleepy and turn over onto my side which is my comfortable sleeping position, and off I go. It works when you're trying to first go to sleep, as well as when you wake up in the middle of the night.

Breathing is one of the only automatic body functions you can consciously control, and despite my originally thinking that it was all a bunch of woo-woo new age stuff...it works.

You can also use it when you are upright, upset, and trying to calm down.

Good luck to all us poor sleepers! Dr. Weil has a book/CD of breathing/relaxation exercises - it's quite good.  I can't remember the name, but I bought it at amazon.com. I like that breathing exercise.  Usually I can just  not relax each body part but become aware of how it seems to float on our tempurpedic bed.. I realize I actually  dont feel any part of my body touching the bed.. thats when I roll over and zonk.. not last night.

 

As it happens March 7 is my father and my oldest daughter's birthday..  he died  3 years before she was born, and she died 5 years ago, a suicide. I didnt raise her, and had almost zero contact.. but still... March 7 is not my favorite day.. and sadly my mind was occupied with the negative aspects of my dad.. (no physical abuse just not a really good parent)

 

 tonight will be better.

This is almost the same exercise used for anxiety, agrophobia, etc issues.  Sitting upright, breath in through your nose to the ount of 5 while at the same time bringing your shoulders up towards your ears.  Hold for 3 seconds then breath out through your mouth to the count of 5 while relaxing your shoulders, neck and arms.  This works whenever life gets crazy and you need to calm down.

Ann

Hope you have sweet dreams tonight Kathy. I was asleep before 8:30  !!  Like unconscious. I got up to pee a couple times but think I may have  actually stayed asleep. LOL  I woke up about 430 with a kidlet on top of me, but I felt great so I got up.

 

 

 

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