EvolutionHealth.care

Home
Main Forum
Quit Smoking
Coping with Withdrawal Symptoms
Not Sleeping Question ??

Advanced Search Form

Not Sleeping Question ??

14 years ago 0 +0 / -0 150

Charm,

Let me know how the sound machine works! I am always looking for new tricks.

The washing the face routine sounds great

Its another way to tell yourself that you are worth it. What a great way to show off your new healthy skin!

~Alice

14 years ago 0 +0 / -0 331

I think you just answered your own post. I have always flip flopped with washing my face and brushing my teeth before bed but I also made it a new routine. At 9pm (whether I am ready for bed or not) I will take my patch off, wash and brush. I hope to make it my new ritual and taking the patch off was just a way to make this a routine. Hope this works for you..........what a great idea!!!!!!!!!!!!!

14 years ago 0 +0 / -0 312

Wow...some way cool ideas...suggestions....help

I am getting one of those sound machines soon.

I am also going to start, as my new routine, (and I am embarrassed to say

) washing my face and using night cream before I go to bed. (I have never done this on a regular basis...me bad). It should take about the same time as going out to garage to have cig, I will be alone, it will be quiet, then I will stay I'm done for the day...going to bed now.

Thanks again everyone..

Charm

Freedom Meter

Smoke-Free Days: 46
Cigarettes Not Smoked: 933
Amount Saved: $170.20
Life Gained:
Days: 6 Hrs: 12 Mins: 3 Seconds: 28

14 years ago 0 +0 / -0 331

Sorry to hear that this is the problem you are currently facing. I can certainly see how the association is what is somewhat triggering this. Finding a new routine is what you need to do but also setting the mood may help. Make sure you take the time to wind down. You can try stretching, yoga, or reading. When looking for that last thing to do before bed try:

1) Find a tea that you do like

2) Have a cough candy or a tiny healthy snack

3) Send your last email or last post (although I know a friend of mine that doesn't touch the computer or TV at least 2-3 hours before bed as it is too stimulating and keeps her up)

4) Try a herbal remedy....some sort of vitamin before bed or something that was suggested in the previous post.

5) Moisturize with body butter

Hope you find something that helps! I'm sure over time everything will go back to normal for you either way but it's always good to find a new routine that works.

14 years ago 0 +0 / -0 3307

I don't think I will be much help as I have a problem sleeping too, but it has been going on for several years. If I look back on it I think it started when I first tried to quit smoking. Somewhere along the line while quitting I substituted food for the smoke. You see I would wake up and smoke also.

So when I returned to smoking I would get up and smoke and eat

. Now I am working on a couple monsters. I have tried some of the over the counter stuff and it doesn't work for me. What I have been doing that seems to work is that I take deep breaths. I breathe in and exhale all my stress and do it until I fall asleep. My problem is staying asleep and I don't know whether that has to do with my age or what. Sorry I couldn't of be help. I will send the sleep fairy your way

Keep the Quit

Sparky

14 years ago 0 +0 / -0 312

Yes Tiana, that is more like what I am reffering to, a ritual, so to speak, to do every night before bed to say I'm done.

Watering the plants is a good one, but I don't have plants.

I've tried the herbal tea, have not found one I like the taste of yet.

I do have a pillow spray of lavender and chamomille I use everynight.

I take the Wellbutrin to help the not smoking, and I take a otc sleep aid that is not working much.

Getting my clothes ready is also a good one, but have uniforms I have to wear and they are ready as soon as I do laundry on the weekend.

However, I am going to get me one of those sound machines of wind or water or something, that sounds great, I will use that as a reward...

I appreciate your input.

Charm

Freedom Meter

Smoke-Free Days: 45
Cigarettes Not Smoked: 917
Amount Saved: $166.50
Life Gained:
Days: 6 Hrs: 9 Mins: 17 Seconds: 29

14 years ago 0 +0 / -0 653

Hi Charm,

Thanks for the info. Of course, I can't diagnose what you are experiencing- but it sounds like you have! Sounds like you need a routine to replace the one you have lost. Doing something relaxing before bed, and mentally telling yourself that 'this is it' for the night, should help. How about an activity like watering your plants or getting your clothes ready or ironed for the morning? The bath with lavender is a great idea- lavender is known for it's relaxing properties and is herbal. A cup of herbal tea, without any chemical properties, would be soothing. Valerian and chamomille are also herbal, and people have differing results with them. Melatonin is also a naturally occuring substance (it's even produced in our bodies) but is meant for short term use (less than a month). Please be sure to check with your doctor if you are already using other meds.

Some people enjoy listening to 'lite' music, or even using a sound machine that plays the sound of waves as they fall asleep. The other waking you mention seems ok as long as you are falling back to sleep pretty quickly after checking the clock (this can be normal behavior when you are worried that you are going to over-sleep and then miss your flight, for example!). Use the washroom before bed so that a full bladder doesn't wake you, and then provide an opportunity for your mind to start working. If you do wake up in the night, it won't be helpful to get annoyed. Try to shut down your thinking immediately again.

Hope this is helpful. I'm sure there are other ideas from other members...

Tiana, Health Educator

Quit Meter

$80,449.25

Amount Saved
Quit Meter

Days: 6081 Hours: 20

Minutes: 39 Seconds: 52

Life Gained
Quit Meter

45971

Smoke Free Days
Quit Meter

229,855

Cigarettes Not Smoked

14 years ago 0 +0 / -0 312

Tiana, I have trouble falling asleep and staying asleep, I wake up several times during the night, look at the clock then go back to sleep. On weekends, I might not have slept for 20-24 hours and still can't fall asleep.

I am not having any caffiene or sugar long before bedtime.

Alice, good ideas, some of which I don't know what there are...

I am more like, needing a quick fix, something I can say "This is ____________ last of the day" then go to bed...

Charm

Freedom Meter

Smoke-Free Days: 45
Cigarettes Not Smoked: 911
Amount Saved: $166.50
Life Gained:
Days: 6 Hrs: 8 Mins: 23 Seconds: 12

14 years ago 0 +0 / -0 150

Charm,

I am from a family of restless sleepers and we have all come up with our own ways of counting sheep. I would suggest talking to your doctor before you try any of these suggestions (except the 2nd one - that one should be fine regardless). This might at least give you something to ask your doctor about.

1. My dad takes melatonin before bed.

2. My mom has a bath with lavender oil drops in it before bed.

3. I take chamomile pills about an hour before bed.

4. My brother used to take valerian root. This is too strong for me and has been criticized for being addictive. He started taking it at the request of his doctor when he returned home from drug rehab. He only needed it for about 6 months and than his sleeping went back to 'normal.'

Hope this helps

~Alice

14 years ago 0 +0 / -0 653

Hi Charm,

More details would be helpful. Are you having trouble falling asleep, or staying asleep? Often, when you stop smoking, your body gets healthier and the sleep you get is more restful. So, if you aren't feeling tired all day, perhaps you are indeed getting the amount of sleep you need.

Is there anything else that could be contributing? Are you drinking more coffee, or having caffiene later in the day, or eating sugary foods before bed?

If none of this fits your situation, then there are lots of things you can do to relax your body and mind before bed: meditation is a great one. You certainly can check with your doctor but it might be more helpful in the long run (i.e. not starting to become dependant on sleeping pills) to work on it yourself with non-medical suggestions. I'm sure members have some more useful ideas for you!

Tiana, Health Educator

Quit Meter

$80,449.25

Amount Saved
Quit Meter

Days: 6081 Hours: 20

Minutes: 39 Seconds: 53

Life Gained
Quit Meter

45971

Smoke Free Days
Quit Meter

229,855

Cigarettes Not Smoked

Reading this thread:

today's top discussions:

This Month’s Leaders:

Most Supportive

Most Active

Most Loved

Not Sleeping Question ??