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Face up to whatever it is that is causing you sleepless nights & tackle it head on. Anything else is putting a band-aid on an amputation.
Anxiety about what? Money? Relationships? Why Bitcoin hasn't gone to the moon like you were promised? (you might not be alone)
Racing thoughts about what? (and what is her number )
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Meum est propositum in taberna mori,
ut sint Guinness proxima morientis ori.
tunc cantabunt letius angelorum chori:
"Sit Deus propitius huic potatori."
Melatonin works for me. No side effects.
Getting laid+ melatonin 1.5 mg = a good night sleep
Also getting rid of blue light, blue LEDs are terrible for sleep.
Wonderful, next time I can't sleep I'll just nip over to visit your missus.
Actually you've got all you need at home, your sister does an excellent job.
Melatonin works for me. No side effects.
Getting laid+ melatonin 1.5 mg = a good night sleep
Also getting rid of blue light, blue LEDs are terrible for sleep.
Wonderful, next time I can't sleep I'll just nip over to visit your missus.
Actually you've got all you need at home, your sister does an excellent job.
Jokes on you!
I don't have a sister. My brother would probably be happy enough to step in though.
Melatonin works for me. No side effects.
Getting laid+ melatonin 1.5 mg = a good night sleep
Also getting rid of blue light, blue LEDs are terrible for sleep.
Wonderful, next time I can't sleep I'll just nip over to visit your missus.
Postby Insomnia (!h.JQMhbp/A) » Mon Jan 24, 2022 5:04 pm
Thank you for all the feedback and sharing your experiences!
RobW: you seem to refer to Swisse Ultiboost Sleep containing valerian, licorice, hops and magnesium and which is melatonin-free.
Any idea if this product is available locally and at what price?
The Raven: Sorry to read about your addiction to benzodiazepines which makes me worry and helps me to open my eyes.
If it may be any consolation, I recently discussed my issues with my family and understood that my grandmother used Lorazepam (Temesta) for most of her life. As far as we know she didn't suffer from any side-effects and she died at a very old age.
Thanks for mentioning Melatonin (a hormone primarily released by the pineal gland at night, and has long been associated with control of the sleep–wake cycle). Any idea if available in Cambodia?
Thank you for your warning and good luck to you.
Spitthedog and Londo: thank you for the advice. I completely agree that exercising is the way to empty the mind (that's how I managed it before). However, currently the cause (leading to feeling stressed and to racing thoughts at bedtime) is that I'm continuously running out of time (due to work, family, friends, ...). A day should have 48 hours and a week 14 days... At the moment there's zero time left for physical (or mental) relaxation. However this should improve again in the future.
Dylan Quint: as stated above (regarding the root cause). I'm neither a coffee drinker nor a drugs (legal and illegal) user. A lot of blue light may contribute though! The screen time stats of my computer are telling me that I'm on average 8hrs/day active on it. Mostly in the (late) evenings since those are the quietest moments for me.
If it wasn't for the family I would have a few power naps during the day and have a short sleep at night but that's not always easy when living together.
Guest (!VTgcqNMio2): Thank you for the link (Stress Management: Doing Progressive Muscle Relaxation). I will try this out since it only takes 20min (for you). Possibly in combination with other advices.
YaTingPom: Zolpidem seems to be an 'Atypical benzodiazepine receptor ligand' whatever that means branded under the name Stilnoct, Stilnox, ... Are you sure that these aren't addictive as also mentioned by RobW?
Nothing wrong with it though, as long as the side effects are made clear to everyone.
Logos: Thank you. See above. The blue lights and LEDs defo contribute to my issues. Any idea if Melatonin is available in Cambodia and under which brand name?
Looks like you're still in your honeymoon years. Good for you!
Fred Edwards: fair point (cannabis). Never ever tried before but in a country like Cambodia personally I'd rather stay far away from any illegal activity. It's a beautiful place but when shit hits the fan...
Never heard before about vodka jellies but you have a point there, loving tiramisu.
ផោមក្លិនស្អុយ, Logos, YaTingPom: insert 'Face With Hand Over Mouth' emoji.
Spigzy: as mentioned above. Racing thoughts (mostly) about the heavy workload and family management (call me a control freak if you like, could probably benefit from delegating and outsourcing but not easy and time consuming to find good staff) I'm currently dealing with. Luckily no Bitcoin involved, unfortunately no hotties involved...
chkai chgout: Thank you for the link (What to Know About 4-7-8 Breathing)! Will give this a try.
That's good to hear, so pretty run of the mill stuff - you're definitely not alone then, we all have our peaks & troughs, so there's that for starters ; you're not a weirdo!
On the delegation of work stuff, you absolutely must take the plunge on that front. I too used to be a very "OCD" /perfectionist type of worker who wanted to do everything properly, which of course meant doing it myself. I got in a similar situation years back and was lucky enough to get a good slap around the head from a colleague who implored me to delegate and let it go. I can't explain the relief of offloading tons of work that when I look back on it was so menial for my humungous brain*. And actually I delegated the parts that I found dull and boring, the things you dread to tackle when you wake up in the morning and just put off and delay until everyone is badgering you for it and the world starts to gnaw away at your soul. No the work wasn't done to a level I would have been proud of, but it got done good enough and everyone moved on- but most crucially my brain was freed up to focus on the stuff that really mattered - and I was much happier for it.
So, I implore you to delegate - even if Samnang doesn't seem quite up to it, you've got to make a start somewhere. That said, I still do all my own home cleaning/cooking/washing - that stuff is important!!
Good luck!
* unconfirmed sighting, 2008.
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Meum est propositum in taberna mori,
ut sint Guinness proxima morientis ori.
tunc cantabunt letius angelorum chori:
"Sit Deus propitius huic potatori."
CBD oil is sposed to be good.
Bit expensive though for the stronger stuff, and part of me wonders whether it's just loved by stoners who will believe anything about the plant.
Alcohol makes you sleep badly.
Tricks the brain into thinking you are not tired, and common to wake up at 3am, and not being able to sleep.
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"I don't care what the people are thinking, i ain't drunk i'm just drinking"
smoking pot does not make my mind not work,
when i need do something the next day< ( visit immigration, drs, important meeting, flight out....) often cant get to sleep
10 mgs of Axprazol does it for me
also NO drinking anything after 7 pm
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"We are turning into a nation of whimpering slaves to Fear—fear of war, fear of poverty, fear of random terrorism, or suddenly getting locked up in a military detention camp on vague charges of being a Terrorist sympathizer." HST
U Care in Kampot has Melatonin for sure..
below might sound like nuts at frist it comes from a book by James Nestor Breath the lost art and science of breathing. Its availabe as an e-book. sometimes when I wake at night I try the frist two methods next thing I know I wake up from a dream hours later. I have also tried the Wim Hoff breathing method.. same effect sometimes, not all the time (link at bottom)
"chapter 3 & 5 below are the ones that relax me lying in bed ... get the book loads more in it..
BREATHING METHODS
CHAPTER 3. ALTERNATE NOSTRIL BREATHING (NADI SHODHANA)
This standard pranayama technique improves lung function and lowers heart rate, blood pressure, and sympathetic stress. It’s an effective technique to employ before a meeting, an event, or sleep.
(Optional) Hand Positioning: Place the thumb of your right hand gently over your right nostril and the ring finger of that same hand on the left nostril. The forefinger and middle finger should rest between the eyebrows.
Close the right nostril with the thumb and inhale through the left nostril very slowly.
At the top of the breath, pause briefly, holding both nostrils closed, then lift just the thumb to exhale through the right nostril.
At the natural conclusion of the exhale, hold both nostrils closed for a moment, then inhale through the right nostril.
Continue alternating breaths through the nostrils for five to ten cycles.
CHAPTER 4. BREATHING COORDINATION
This technique helps to engage more movement from the diaphragm and increase respiratory efficiency. It should never be forced; each breath should feel soft and enriching.
Sit up so that the spine is straight and chin is perpendicular to the body.
Take a gentle breath in through the nose. At the top of the breath begin counting softly aloud from one to 10 over and over (1, 2, 3, 4, 5, 6, 7, 8, 9, 10; 1, 2, 3, 4, 5, 6, 7, 8, 9, 10).
As you reach the natural conclusion of the exhale, keep counting but do so in a whisper, letting the voice softly trail out. Then keep going until only the lips are moving and the lungs feel completely empty.
Take in another large and soft breath and repeat.
Continue for anywhere from 10 to 30 or more cycles.
Once you feel comfortable practicing this technique while sitting, try it while walking or jogging, or during other light exercise.
CHAPTER 5. RESONANT (COHERENT) BREATHING
A calming practice that places the heart, lungs, and circulation into a state of coherence, where the systems of the body are working at peak efficiency. There is no more essential technique, and none more basic.
Sit up straight, relax the shoulders and belly, and exhale.
Inhale softly for 5.5 seconds, expanding the belly as air fills the bottom of the lungs.
Without pausing, exhale softly for 5.5 seconds, bringing the belly in as the lungs empty. Each breath should feel like a circle.
Repeat at least ten times, more if possible.
The Wim Hoff link... get his book as well this method is not to be done by people who have had certain illnesses such as heart disease but can help with many other conditions...
best of luck give irt a try its just breathing after all !
Postby Insomnia (!h.JQMhbp/A) » Tue Jan 25, 2022 2:28 pm
Again, thank you for all the advice.
Spigzy: Agreed. But: the problem with delegating is that at the end of the day you often end up with more problems (and stress) because your standards are higher than those of the people you delegated to (culture, age, education, personality,...). It often feels like shooting in your own leg.
Extra painful is the fact that nowadays everyone seems to know it all, there's no more listening (I'm not talking about agreeing or obeying, just having an open discussion) to the advice and experience of others. All good, but then I also expect an impeccable result at the end.
Maybe I'm just getting more grumpy as I get older... And I always thought that people become calmer as they get older.
Phuket2006: Same here; it's much worse when a 'special' event is planned the next day. Hence the reason I'm wondering if I could try some natural stress management (muscle relaxation, breathing techniques) on the 'normal' days and use prescription drugs (eg.Alprozalam) on the nights before more irregular days. 10mg of Axprazol seems a LOT though. They're selling them as 0,5mg.
Baconroll: Thanks for the advice regarding Ucare, will give it a try.
The breathing methods you are referring to show similarities to the one chkai chgout referred too (https://www.webmd.com/balance/what-to-k ... -breathing). I tried them last night before going to bed (late) and must say that they didn't harm. I had a rather 'good' sleep (6/10). I will dive deeper into your tips!
"We are turning into a nation of whimpering slaves to Fear—fear of war, fear of poverty, fear of random terrorism, or suddenly getting locked up in a military detention camp on vague charges of being a Terrorist sympathizer." HST
long ago I had to write standard operating procedures for a radio/mobile phone workshop...for a job we all knew how to do and had been for years.... for ISO certification... perhaps something like those could be applied to the tasks you delegate with perhaps someone else as a final quailty check sign off... even if that's yourself... just a random thought from reading the above..
I saw this piece under a wiki page while was doing a bit of research on khmer martial arts and I would like to know your thoughts and opinions about...