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Message
re: Sleep restriction for insomnia
Posted on 3/26/24 at 2:51 pm to RandySavage
Posted on 3/26/24 at 2:51 pm to RandySavage
You'll think this is dumb, but try something I discovered. I stumbled upon the practice of forcing REM sleep chemical release (found while doing random sleep aid Googles). Works pretty amazingly for me.
How To? Do your normal bedtime routine but spend the final 20-30 minutes prior to curling up without TV or electronics. Let the brain rest. Then, as you turn out the lights and tuck in, close your eyes. Relax.
When situated, spend the next 3 or so minutes rolling your eyeballs in a circle for 10 or so orbits. Stop. Now, focus on moving eyeballs completely up, then down and repeat 10 or 20 times. Stop. Go back to eye rolling. Repeat for as long as you can... circles then up downs.
Doing this tricks the brain into thinking you're in REM and chemicals naturally release ( DMT/others). Do this nightly. Read about it online if you like as it's rather fascinating. Have been doing it for 5 or so years and wish I had known how to many many years ago. I've always been a sporadic sleeper like you, until now. It sucks. Sincere GL to you.
How To? Do your normal bedtime routine but spend the final 20-30 minutes prior to curling up without TV or electronics. Let the brain rest. Then, as you turn out the lights and tuck in, close your eyes. Relax.
When situated, spend the next 3 or so minutes rolling your eyeballs in a circle for 10 or so orbits. Stop. Now, focus on moving eyeballs completely up, then down and repeat 10 or 20 times. Stop. Go back to eye rolling. Repeat for as long as you can... circles then up downs.
Doing this tricks the brain into thinking you're in REM and chemicals naturally release ( DMT/others). Do this nightly. Read about it online if you like as it's rather fascinating. Have been doing it for 5 or so years and wish I had known how to many many years ago. I've always been a sporadic sleeper like you, until now. It sucks. Sincere GL to you.
4
Posted on 3/26/24 at 6:19 pm to Sao
quote:
without TV or electronics.
So I had to explain to my sleep doctor why I need to watch TV to sleep. She humored me until I explain that at night my head is an open hallway with open doors. Each door is a thought/rabbit hole I can fall in to. The TV walks me to the end of the hallway when all but one door closed which is when my sleeping meds kick in. If I were to lay in darkness it would get ugly for me.
Posted on 3/26/24 at 8:43 pm to Sao
Never heard of this I want to say it’s bs but I’m going to google it and then try it lmfao
Posted on 3/27/24 at 1:55 am to Sao
quote:
You'll think this is dumb, but try something I discovered. I stumbled upon the practice of forcing REM sleep chemical release (found while doing random sleep aid Googles). Works pretty amazingly for me.
How To? Do your normal bedtime routine but spend the final 20-30 minutes prior to curling up without TV or electronics. Let the brain rest. Then, as you turn out the lights and tuck in, close your eyes. Relax.
When situated, spend the next 3 or so minutes rolling your eyeballs in a circle for 10 or so orbits. Stop. Now, focus on moving eyeballs completely up, then down and repeat 10 or 20 times. Stop. Go back to eye rolling. Repeat for as long as you can... circles then up downs.
Doing this tricks the brain into thinking you're in REM and chemicals naturally release ( DMT/others). Do this nightly. Read about it online if you like as it's rather fascinating. Have been doing it for 5 or so years and wish I had known how to many many years ago. I've always been a sporadic sleeper like you, until now. It sucks. Sincere GL to you.
I used to wonder why they made you do these eye exercises before a sleep apnea study. This would explain that.
This post was edited on 3/27/24 at 1:57 am
Posted on 3/27/24 at 8:20 am to Sao
quote:
You'll think this is dumb
I don't after trying it one time. I may bump this thread either way after more research.
quote:
Do your normal bedtime routine but spend the final 20-30 minutes prior to curling up without TV or electronics. Let the brain rest. Then, as you turn out the lights and tuck in, close your eyes. Relax.
I did violate this - I was looking at TD and, coincidentally stumbled on this thread. I'm trying to get better at limiting screens at bed time. I do use a Kindle Paperwhite, but with a really warm backlight setting. Regardless, I was not in compliance last night.
quote:
When situated, spend the next 3 or so minutes rolling your eyeballs in a circle for 10 or so orbits. Stop. Now, focus on moving eyeballs completely up, then down and repeat 10 or 20 times. Stop. Go back to eye rolling. Repeat for as long as you can... circles then up downs.
Frankly, I don't think it took 3 minutes. I know I did the circles 3 times. I'm not sure I was on the up/down the 3rd time or had started the circles the 4th time or not. 7+ hours later, woke up at the alarm.
Small sample size (1 attempt). I would have to give it an "A" at this point.
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