Need To Learn How To Fall Asleep Again.

[LeahPeeah]

In the past I have relied on substance abuse (alcohol, marijuana, and household painkillers in drastic amounts) in order to fall asleep. A little while ago I have been trying to drop these addictions/dependencies but am now no longer able to fall asleep until going a day or two without it (and then when I do finally get to sleep I am plagued by nightmares.) So I was wondering if anyone knows some natural methods (so no sleeping pills) that could help me maintain a more normal sleeping schedule? I am 17 and emancipated (sort of) so I am looking for extremely cheap methods that won't involve doctors (due to the absence of my birth certificate, healthcare card and other important documents). Also I don't know if this sounds silly or not but are there any mental tricks or exercises to avoid PTSD related nightmares? Although I'm not sure anything of the sort could exist I figured it's better to look stupid and ask rather than be stupid and not ask and never know if there is something I could learn. Thank you for your time :)

 

[Deleted member 19804]

Hi @LeahPeeah . Good for you that you're looking for a healthier way to get a normal sleeping schedule! :)

I don't know about how to avoid nightmares, but I can recommend Valerian root. It's a herb that helps you feel calm and sleep better. It can also improve concentration. I don't know how how easily available it is in Canada, but in my country you can get it in pill-form in many (natural) drug stores. It's pretty cheap, too. You can find more info here: http://en.wikipedia.org/wiki/Valerian_(herb)

Do read the instructions before taking it, though!

 

[Kefira]

I'm sure other people here will be able to give you some advice.

Look up sleep hygiene- the methods you'll find are the go to and what you should probably work on establishing first. Melatonin is a natural supplement a lot of people use, but I don't find it effective personally. Meditation and progressive relaxation techniques can help with falling asleep. The nightmares are hard, because you don't have a lot of control once your subconscious takes over when you're asleep, but I find that if I do a visualization of being in a place I find really safe and beautiful as I fall asleep, sometimes it helps. Sort of like if you set an intention for your day in the morning, it can affect the way you approach your day and lead to that result even if you don't consciously remember it by lunch time. You can do the same thing for your sleep. Something like seeing yourself on a beach or a meadow or wherever is comforting to you and saying to yourself a few times "I am in a safe, secure place. I will sleep peacefully and wake up calm and refreshed" as you relax and just let yourself fall asleep, or not without judgement or stressing over it. It seems silly but often we're so afraid we'll have nightmares or we don't sleep at all that that's exactly what will happen.

My .02 but I know personally when I'm practicing sleep hygiene and different sorts of relaxation and visualization it makes a big difference over when I forget or can't get myself to.

 

[Recovery4Me]

@LeahPeeah Welcome to the forum as I see that you are a new member! :hug:'s if you accept them.

The only way out of "nightmares" is working through them sometimes in therapy and socializing in authenticity as you are doing. That was very courageous to admit you are doing substance abuse and want to change. (As you know) masking the symptoms through self medication is not a good way out of the woods. Been there, I am a 12 Stepper.

If you do have a T, perhaps ask for more sessions a week, but if you do not have a T...please consider you are the most valuable possession you own! :tup:You are worth healing and living a quality life. It is a journey to heal not a quick process but a worthy goal, yes?

Glad you are here.

 

[Loveneverfails]

In the short term, melatonin is a natural supplement that helps maintain sleep. But it isn't to be used long term because your body will stop producing melatonin on it's own if you do. Try something called 'focused breathing', it supposedly helps produce the theta-waves that the brain needs for deep sleep and relaxation. I use it at work for one of the people I care for and it often puts ME to sleep! You might also try CBD oil which is legal in the US(not sure about Canada) as it's considered an herbal supplement by the FDA and not true marijuana. Please be careful using herbal supplements of ANY kind. Some people with mood disorders or other mental health issues have reactions to them. Always do your research before you try anything and good luck!

 

[sun seeker]

I don't know how how easily available it is in Canada, but in my country you can get it in pill-form in many (natural) drug stores.

I'm in Canada and valerian root is easily available. I've mostly seen it as a tincture. The thing is it's not immediate as I understand it; you need to take it for a couple of weeks before it kicks in. Then you have to not take it longer than three months because you can develop a dependency to it. That said, it's gentler than sleeping pills for sure. Just be sure you aren't taking it at the same time as any medications, some of them might react with it.

I'm not the best person to give advice on sleep (yesterday I started a thread on my own problems with insomnia) so I'll just say I sympathize and hope you find a solution very soon.