QUOTE(ripplezone @ Mar 29 2016, 10:28 AM)
Seeing medical professionals. Check.
Trying to get enough sleep. Check.
Regular exercise?
Regular sleep timing (e.g. before 11pm everyday)?
Healthy diet?
Blackout curtains, noise insulation, and lower room temperature?
QUOTE(Ramjade @ Mar 29 2016, 03:20 AM)
First can always try simple things. Drink a glass of warm milk (milk powder, fresh cow milk - get from indian seller - if they still exist) + raw honey (don't get supermarket honey) before sleeping. Raw honey can be from normal pasar. However having tasted those "malaysian raw honey" vs US raw honey, US raw honey tasted so much better.
Second, turn off all lights. Make environment really dark. Use eyepad if really necessary. Can get them from daiso.
Third, find a sound (white noise) your GF can relax. Just google on youtube and see which one she like. I recommend
https://www.youtube.com/watch?v=OG2eGVt6v2o. Can be sound of waves, rain, waterfall, forest. Download the video, use VLC and continuous playback. Make sure the screen remains off so that it will still be dark.
Fourth, try meditation. It might be sensitive if you are not a Buddhist. However I have seen Christian people coming to learn meditation. Meditation is not purely for Buddhist. Is open for everyone like how yoga, exercise is. There are 2 types. I recommend metta meditation. Metta meditation is easier to do and easier to fall asleep. Speak with a proper Buddhist monk (not those Chinese temple monks)regarding a proper metta mediation.
Fifth, you can try certain supplements. Japanese matcha with the warm milk and honey is good choice. Matcha have been shown to relax oneself. Japanese monks drink matcha before meditation. Japanese matcha is not normal Japanese green tea. Is more expensive than normal Japanese green tea.
Melatonin - a hormone produced in the brain’s pineal gland) can help induce sleep. However cannot take long term or else effect will diminish.
Valerian Root - Valerian is well known for its sedative qualities and its ability to relax the central nervous system and the smooth muscle groups. It has been used as a sleeping aid for hundreds of years especially when there is excitation or difficulty in falling to sleep due to nervousness.
Rhodiola rosea - a adaptogen. Helps the body to deal with stress. Certain dosage will cause sleepniess. Certain dosage will cause a person to become energetic.
Chamomile tea - Chamomile has been used for centuries in teas as a mild, relaxing sleep aid
5-HTP - a precursor a tryptophan - is a naturally occurring amino acid and chemical precursor as well as a metabolic intermediate in the biosynthesis of the neurotransmitters serotonin and melatonin from tryptophan. That's why drink warm milk cause it contain tryptophan.
Hope this helps.
She tried on those first forth of the steps but not working for her, I will try suggest her on the 5th step
Thank you very much and for the message too.
QUOTE(slimey @ Mar 29 2016, 04:19 AM)
Need to reevaluate the whole lifestyle to find the root cause.
Medication and supplements are not a long term solution.
The lifestyle now should be normal, go for classes from morning till afternoon and back after that, sleep around 10pm.
True, trying to find the root cause now.
QUOTE(GameFr3ak @ Mar 29 2016, 07:30 AM)
I can chime in on this. I personally have this problem for many months. While it's easy to say that we don't have any stress/stressful problems in our life. A lot of these problems are not always obvious to us. For me, it's as simply as worrying about not be able to sleep.
Also, there's no 'normal' insomnia. Not being able to sleep is not normal. Lack of sleep will create a vicious cycle.
Lack of sleep > Stress (worried about not being able to sleep) > Anxiety (became worse) > Lack of sleep
Try to figure out what form of problems that she's going through in her life. If there's REALLY NONE. Then she need to seek specialized doctor. Try find doctors that are specialized in sleep.
Things that worked for me or I tried
1. Vitamin D3
2. Melatonin (though I double the dose and may or may not work sometime)
3. Avoid eating 2-3 hours before bed
4. Shower when it's time to sleep.
5. Dim all lights around her. Especially phones and monitors. If she REALLY need to look at those device. Download Twilight app for her phone and Flux for her computer.
6. Exercise. (Though this technically didn't work for me as I lift weights and weight lifting is a form of stress if rest is insufficient)
7. White noise, it depends from person to person. For me, any form of distraction is not good as I'll be focused on the distraction... wide awake
8. The best solution for me, alcohol. I happened to have a lot of whiskey at my disposal, so I tried. And it works wonder. Alcohol fogs your mind from all those troubling thoughts. I don't recommend downing a lot, I usually just pour a very small amount + ice and sips slowly.
Also, if her job is quite demanding or relatively busy, have her to take a few days off and go to a place where she can relax.
Wow is good to heard that finally found someone having the same problem with her, may I know do you cure from it? and yes may I know how?
For the stress part, I not very sure but she personally said there were none of it not even stress from study or parents, but like what you said sometimes she do stress because of the problem. Tried the 3, 4, 5, and 7 but not working for her. Anything I suspect might be the cause is her mindset, initially she's a worried person when go through something she will think lots about it especially the cons of it, for example when she taking the medicine she will worried that will the medicine work well if it does not what should she do and so on. To add on, she do go seek help from Chinese Traditional medication, and according to the doctor he suspect might because of her heart rate is pumping too fast making her feeling energetic and unable to sleep, if I guess if really so then her mindset will be higher chance the root of the problem, because the way we think do affect our body (Just my point of view).
Thank you for the sharing and I will definitely ask her to try out the others ways too
QUOTE(Ramjade @ Mar 29 2016, 08:46 AM)
Sometimes you just need to reboot the biologic clock system. Force it to restart. Get a few days good sleep, the biologic clock should kick back in.
Tried but she can't even go to sleep
QUOTE(gugukrez @ Mar 29 2016, 10:13 AM)
Try after work go for hiking (Gasing Hill/Wawasan) (if u work till 4-5pm)
If finish at 6pm.. Maybe can go nearby job ( heavy.. run of life)..
That how i disable the insomnia on me..
Will ask her to try on with some exercise , thank you
QUOTE(ripplezone @ Mar 29 2016, 10:28 AM)
Seeing medical professionals. Check.
Trying to get enough sleep. Check.
Regular exercise?
Regular sleep timing (e.g. before 11pm everyday)?
Healthy diet?
Blackout curtains, noise insulation, and lower room temperature?
Regular exercise nope
Others yes