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On October 18 2011 04:28 doss wrote:
What would be the result of someone having a 'higher-than-average' level of arousal in the Reticular Activating System?
Since the Reticular Activating System is involved in maintaining wake, it could potentially result in less sleep, or more difficulty getting to sleep. There are a lot of subfunctions within the RAS though (including regulation of REM vs. NREM sleep), so the answer would depend precisely on what is causing the higher-than-average level of arousal.
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I have my milk every night 
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United States24750 Posts
On October 18 2011 03:57 Gnight wrote:
Though I would like to not that it's more so for the "lighter cases" of Insomnia that this guide is meant too as for me the guide will not help me treat my Insomnia in any way, not that I expected anything else to be honest.
Yeah I have to admit this guide won't work for 100% of people reading it. What percent of people with insomnia do you classify as a 'lighter case' and therefore able to take advantage of this guide? I think the percentage is pretty high and that you are a pretty extreme case (from the sound of it).
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On June 14 2009 10:35 micronesia wrote:
Finally, doing service for others (charity, helping somebody without compensation, what have you) typically improve how we feel about ourselves. Altruism reduces stress, improves positive emotions, improves attitudes and feelings of contentment about what we have, increases self-esteem and sense of well-being, and promotes social support which reduces anger and social isolation.
I find this quite true myself and when people praise you for being so selfless I just kind of laugh inside and know it's helping me be less negative for a while. It is a nice effect indeed.
Selfish maybe?
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wow, very informative thread. Excellent read! Thanks!!
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From a long time sufferer of insomnia, I'd like to say that was an excellent read. Thanks!
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Good read, thanks. I got an average of 4.5 hours of sleep the last three nights.
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On October 22 2011 14:08 micronesia wrote:Show nested quote +On October 18 2011 03:57 Gnight wrote:
Though I would like to not that it's more so for the "lighter cases" of Insomnia that this guide is meant too as for me the guide will not help me treat my Insomnia in any way, not that I expected anything else to be honest. Yeah I have to admit this guide won't work for 100% of people reading it. What percent of people with insomnia do you classify as a 'lighter case' and therefore able to take advantage of this guide? I think the percentage is pretty high and that you are a pretty extreme case (from the sound of it).
I think I'm one of those lighter case that was able to take advantage of this guide. I installed F.lux which relaxed my eyes at night, started to stop playing until 12, instead reading some reddit stuff to slow the mind down(i kinda fall asleep by reading :<), and for a week I've been able to sleep at 12. I couldn't stay awake last night for more than the first 2 matches of MVP vs MMA > .
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Thank you Micronesia, this is helpful for me.
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Is it normal to not fall asleep for 30-45 min sometimes during stressful days? Sometimes if I have something important the following day, I can't sleep for 60min+
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United States24750 Posts
On October 22 2011 23:22 iSometric wrote:
Is it normal to not fall asleep for 30-45 min sometimes during stressful days? Sometimes if I have something important the following day, I can't sleep for 60min+
Yes, this is normal. But you should eventually get better about falling asleep, even on stressful days.
Even though I felt like I made a lot of progress myself a few years ago, I still sometimes am a bit too excited to go to bed the day before some big thing too.
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Good guide. I end up going to sleep later and later every day since I'm not tired, until I'm going to sleep at midday and waking up at 11pm. Eventually I get back to normal, then it starts again. It sucks when I have events to go to. Since I'm doing work from home I don't have to get up at any specific time. I've tried setting my alarm but I'm always incredibly tired when it goes off and I go back to sleep.
I'll try getting off the PC a couple of hours before I should go to sleep. Probably read for a couple of hours. Unfortunately I do all my reading on my ipad now haha so I might have to buy some real books.
I haven't yet put in a real effort in order to stop it, but this guide has inspired me to give it a go.
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Well, I'm not really an insomniac, I think, but the last few nights, I wake up in the middle of the night, and can't get back to sleep. Then it starts to become a patturn, until I break it. Get a few good nights of sleep, then boom, happens again. Rinse, repeat. Very annoying.
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On October 22 2011 14:08 micronesia wrote:Show nested quote +On October 18 2011 03:57 Gnight wrote:
Though I would like to not that it's more so for the "lighter cases" of Insomnia that this guide is meant too as for me the guide will not help me treat my Insomnia in any way, not that I expected anything else to be honest. Yeah I have to admit this guide won't work for 100% of people reading it. What percent of people with insomnia do you classify as a 'lighter case' and therefore able to take advantage of this guide? I think the percentage is pretty high and that you are a pretty extreme case (from the sound of it).
I am sorta tempted to say that I am a part of the 1% and that this guide will only work for the other 99% of the people who suffer from Insomnia. xD
But seriously said, while those numbers may not even be that off, I don't have a real idea on how much people suffer from Insomnia and to what "degree", so it's hard to put forth numbers. If I have to take a estimation either way, I think that the "lighter" cases that can take advantage of this guide would be around the 70-80% of the people who suffer from Insomnia, at the very least.
Even so, that is a estimation with no actual base to go on, so I might be way off. Though, I don't think it should really matter how many people you can help. Even if only 1% who suffer from Insomnia manage to take advantage of this guide it wasn't a waste, heck even if this guide managed to help just 1 person I wouldn't find it a waste. ^ ^
Seeing the replies and all, it's without a doubt more then 1 person who found the guide a great help, on top of that comes the fact that your guide can do more then just try to help people who suffer from Insomnia. It's a nice read with tons of information regarding Insomnia that people can take advantage to inform themselves on the subject.
Either way, the guide was anything but a waste of my time, once again my thanks.
(Ps, my advice is still to get the topic moved to the Health & Fitness section or get one of the topics there to put a link to this guide in their OP for easier access. But that's not up to me to decide. >.<)
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Really helpful stuff. I've been struggling with insomnia for a while now. Thanks Micro!
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I was teaching myself to lucid dream and one of the side effects was insomnia, which caused a lot of problems for me. I tried really hard to break out of it but I would find myself staring at the ceiling for hours before eventually falling asleep and waking up multiple times throughout the night. I don't know if I had true insomnia, but here is what helped me break out of it and start falling asleep normal.
First of all I gave myself realistic chances. From the hour I woke up, I added on 16 hours and concluded that for a fair chance I shouldn't be falling asleep until then. This my be different for others but I was trying to fall asleep at 1am after waking up at 12pm.
Secondly, I read the changes my body went through when entering sleep, such as slower breathing, slower heart rate and lower body temperature. So I turned on my fan / window or stayed above my covers, and focused on my breathing and heart beat and trying to lower them. I would take big deep breaths through my mouth and let them out slowly through through my nose.
Combining these two things allowed me to shift from feeling stressful in bed to calm quite easily and I would now start catching myself drift off. At this stage I just recognized this as okay and correct and eventually I just started drifting into sleep.
Brought down the time it took me to sleep from an hour+ to under 30 minutes on most nights. Hope this helps someone.
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Im glad this is bumped. Just finished reading part 1. Thanks Micro !
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Since this thread is here, I figure it gives me a chance to address something that may or may not be some kind of insomnia.
Lately, I wake up every day feeling miserably tired. I work from 2PM - midnight, so I typically fall asleep around 1 AM. Lately though, I have been feeling like total ass when I have to get up. I usually have to get up sometime between 8 and 9. If left alone, I will sleep until nearly 11 AM. Sometimes I have even passed that mark. I fall asleep quickly, and don't ever recall waking up or anything, but something is clearly wrong. It might have more to do with the quality of sleep I'm getting rather than the amount. I just don't know.
Has anyone experienced this? Are there any physicians who post on TL who might know something? If it is something like sleep apnea, how can I confirm it?
Also, I read the OP hoping there would be something similar to my issue. No luck =(
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I guess I fit the bill, just 3 days ago (sunday) I couldn't get any sleep whatsoever. Lay around in bed for a good 5 hours before giving up which sucks because I can't afford to miss any of my monday lectures. Ended up having to stay up for 28 hours straight o.o and this isn't exactly a rare occurrence either =/
edit:
oh and thanks to OP, i read the entire guide. and thanks to whoever bumped this lol
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Finally got around to reading this, I'm betting it's going to be super helpful. Thanks for writing it
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EPT
