Tips to help sleep: so many of us have that awful withdrawal insomnia

[Happy2Heal]

I can see how that technique could help you fall asleep but my problem is waking up every 2 hrs or so

 

what do they do for that?

[Happy2Heal]

20 hours ago, Altostrata said:

H2H, I am highly skeptical of these claims made for "superfoods," they push food fads.

 

Mourad, if you have withdrawal insomnia, the sleep studies will not be helpful. All they will do is show you're not sleeping, which you already know. For the most part, they are diagnostics for sleep apnea, a breathing condition.

I didn't see any claims about superfoods

the article points out that there are foods that contain melatonin and that it takes very little in the food to have a much greater affect on amnt in the body.

 

 

didn't link to it, but just watched a second video on pistachios having the most melatonin. and you only need to eat 2 of them LOL I'm gonna give it a try, I love pistachios anyway lol

 

 

for those of us who are averse to taking pills, but have sleep issues, I don't see how it could hurt to try adding some of these foods to see if they help

I don't go in for all that super food craze, either, nor all the "dieticians' selling expensive supplements and cleanses and all that nonsense.

 

 you need a wide variety of healthy whole foods for good health.

but if you think you *might* be low on one thing  or another, it might be helpful to include a bit of foods that have that thing in them, whether is fiber, or phytochemicals, a ALA or melatonin

 

surely a LOT safer than popping pills that aren't even regulated to know if they've contain what they claim to have in them imho

 

 

[Altostrata]

I would not discount the placebo effect, and eating a few goji berries or pistachios probably can't do any harm.

[Happy2Heal]

57 minutes ago, Altostrata said:

I would not discount the placebo effect, and eating a few goji berries or pistachios probably can't do any harm.

 

I never discount the placebo effect  😂

 

too bad that the placebo effect of ADs and other psych drugs came with the very real damaging effects. what's the worst thing a few nuts or berries can do? (assuming they're not poisonous or rancid lol)

 

 

 

 

[Songbird]

On 9/5/2018 at 4:02 AM, dj2010 said:

been a lot of articles about a new insomnia technique the last couple days, worth a try for people struggling

 

http://www.dailymail.co.uk/femail/article-6124063/Secret-military-technique-help-fall-asleep-night.html

 

 

 

Is this the end of insomnia? The secret US military technique that could help you fall asleep in as little as TWO MINUTES

 

Firstly, you have to relax the muscles in your face, including your tongue, jaw, and the muscles that are around your eyes. 

Then you should drop your shoulders as low as they'll go before relaxing your upper and lower arm on one side, and then the other.

Step three involves breathing and says you should breathe out, relax your chest and then, finally, relax your legs. You should start with your thighs and then move to your lower legs.  

Once you've relaxed your body for ten seconds, you have to then clear your mind completely.  

According to the book, these three methods may help you do that: 

Firstly, picture yourself lying in a canoe on a calm lake, nothing but blue sky above you.

You can also picture yourself snuggled in a black velvet hammock in a pitch-black room.

And finally, you can also try saying 'don't think, don't think, don't think' over and over again for ten seconds. 

 

 

 

 

This sounds a lot like progressive muscle relaxation, which I often use to help me fall asleep.  It isn't new, or secret! 

 

Also, it's all very well saying relax this and relax that, but the problem is most people can't relax, and it doesn't actually say how.  With PMR, you contract the muscle first and then relax it.

 

[brassmonkey]

Moodyblues78 posted this on my thread Tao of the Brassmonkey and I think it has some merit in helping with sleep so I'm reposting it here:

 

 "When I was at my worst I developed a method that would help me sleep. After an exhausting day of just surviving I would go to bed, raise my hands up, open my palms and just observe my symptoms. I would talk to them calmly and invite them all to come. Now I have time. Lets talk. I don't mean you should keep your hands in the air. Just keep them above your head on the bed.  Usually this took the bad feelings away from my many many symptoms and I could relax. Even sleep. You get better at it as you practice."  

[Mourad]

On 9/3/2018 at 9:21 PM, Altostrata said:

Mourad, if you have withdrawal insomnia, the sleep studies will not be helpful. All they will do is show you're not sleeping, which you already know. For the most part, they are diagnostics for sleep apnea, a breathing condition.

 

Thanks, Altostrata, for confirming this, it's what I was afraid of: the site of the sleep clinic is all about respiratory issues. It won't be of much use.

[musk]

Sorry I did not read the whole thread, I'm very scared and I can not read some things.

 

Does someone have difficulty staying asleep? Not falling asleep? is it strange what happens to me?

 

I fall asleep easily, only at night, not during the day. but then I wake up in 2 or 3 hours and I do not go back to sleep anymore. this is normal in wd? or is it another problem?

[Happy2Heal]

2 hours ago, musk said:

Sorry I did not read the whole thread, I'm very scared and I can not read some things.

 

Does someone have difficulty staying asleep? Not falling asleep? is it strange what happens to me?

 

I fall asleep easily, only at night, not during the day. but then I wake up in 2 or 3 hours and I do not go back to sleep anymore. this is normal in wd? or is it another problem?

 

 

I don't know how many others have this issue, musk, but that's been my problem through out most of WD recovery, I can fall asleep but I don't stay asleep

 

at first I could only sleep maybe 20 mins! per night. it was awful.

 

It gradually got better, so that I could sleep up to 2 hrs at a time.

 

this sleep issue is the one I've had the longest. 

I would put on a very long youtube video of relaxing meditations and listen to them. It helps if you can just rest, even if you're not actually sleeping. and if you're lucky you may drift back to sleep for a bit.

 

I read a book that helped me, I wish I could remember the title but it was about insomnia. It said that sleep is a primary drive, so regardless of whether you believe you've been asleep, you will actually sleep. (a lot of times we sleep and are not aware of it, like those micro sleeps that they discovered some long distance drivers were having... and I'm sure other tired people as well)

Knowing this helped me to relax a LOT! we're always hearing how important sleep is, so if you're having trouble sleeping, this can make you even more anxious about waking up and having trouble getting back to sleep.

 

 

[Happy2Heal]

little update on the pistachio experiment, absolutely no difference in  my sleep (falling asleep nor staying asleep)
Pistachios are supposed to be full of melatonin

 

melatonin pills didn't help either

 

 

[Meimeiquest]

I’ve gone through many stages of sleep issues.  Just wanted to share that what’s helping right now (until next phase) is ghee at bedtime, I take 1 tsp pasture-sourced.  The idea is the short chain fatty acids help the microbiome and replace the SCFA’s that bacteria should be supporting you with through the night.  If you have a higher blood sugar (you’d have to buy a home glucometer to measure this) upon awakening than going to bed, there’s a problem with your insulin/cortisol/blood sugar regulation at night. Also, I have had many “brain on fire” sorts of symptoms through the last 6 yrs.  When I had nutrient testing, I was extremely low in glycine which is part of the whole GABA/glutamate balancing process. I have taken it now for about 2 yrs.  I never felt it helping, but I do sleep better now, at least most of the time.  You can buy glycine plain, 1/8 tsp was same amt as supplement my doctor prescribed.

[MRothbard]

 

Good video on the importance of sleep.

 

He says serotonin converts to melatonin—the sleep hormone. I didn't know this until now. This may explain why we have a difficult time falling asleep. He also says sunlight is key for serotonin production. You can get around this, however, with some kind of high lumen light fixture. So, I'll be bringing my Happy Light to work tomorrow.

 

In this vid or a different one, he says nutrients are processed when we move, so excercise is important. Doesn't have to be an Iron Man competition. Yoga and walking are what I'm doing right now.

[Altostrata]

There is a relationship between melatonin and serotonin, but serotonin imbalance doesn't exist. The serotonin aspect of this is a red herring.

 

Sunlight resets our internal clocks via the pineal gland for sleep cycle regulation. The pineal gland causes the release of melatonin when your world gets dark.

 

Getting sunlight every day assists in triggering of melatonin at the right time in the evening. Artificial light at the wrong times of day can confuse the sleep cycle. To reinforce your natural sleep cycle, use therapeutic lights only when it's light outside. (And get off the computer early in the evening!)

 

Exercise is indeed important, as it improves body functioning, including hormonal activity, overall -- and if you do it under natural light, your pineal gland is getting the proper signals as well.

[dj2010]

comforting to hear for anyone suffering with withdrawal insomnia:

Insomnia: 'No link' between sleepless nights and early death

https://www.bbc.co.uk/news/newsbeat-46223386

 

Edited November 17, 2018 by ChessieCat
reduced font size

[Happy2Heal]

On 11/17/2018 at 9:52 AM, dj2010 said:

comforting to hear for anyone suffering with withdrawal insomnia:

Insomnia: 'No link' between sleepless nights and early death

https://www.bbc.co.uk/news/newsbeat-46223386

 

 

 

I read a book about a year ago that explained that sleep is a primary drive, so that even if you feel like you aren't sleeping, you are.

that was a relief to hear. I wish I could remember the title of the book 😕

[JackieDecides]

currently working my way through this thread (still on page one) and reading Quiet Your Mind and get to sleep - and the info from both sources is in agreement. pretty sure that's a good sign.

I'm going to try the bath with Epson Salts and baking soda as soon as I go out and get some. 

[ChessieCat]

41 minutes ago, Happy2Heal said:

I read a book about a year ago that explained that sleep is a primary drive, so that even if you feel like you aren't sleeping, you are.

that was a relief to hear. I wish I could remember the title of the book

 

Was it:  The Sleep Solution: Why Your Sleep is Broken and How to Fix It by W. Chris Winter M.D.

 

I found this statement:  Dr. Winter explains "Sleep is a primary drive and that no pills are needed." on https://startsleeping.org/

[Happy2Heal]

1 hour ago, ChessieCat said:

 

Was it:  The Sleep Solution: Why Your Sleep is Broken and How to Fix It by W. Chris Winter M.D.

 

I found this statement:  Dr. Winter explains "Sleep is a primary drive and that no pills are needed." on https://startsleeping.org/

ah that must be it!

I sounds vaguely familiar. I read a bunch books on insomnia in the past couple of years 

As I understood that, it means that you may not get as much sleep as you want or that is optimal but your body will basically force a shut down at some point.

I found it very comforting when the insomnia was esp troubling.

 

in fact, as soon as I read it, I stopped worrying so much about the sleep I wasn't getting and starting sleeping better, more often

 

now I sleep pretty well more often than not, but I remember how comforting it was to read that one line.  I stopped trying to find the "magic potion" that would help me sleep longer (I had no trouble falling asleep, it was staying asleep that was the issue for most of acute WD)

 

 

edited to add: clicked on that link and it darn near undid all the good of hearing that sleep is a primary drive LOL it's full of warnings about how bad lack of sleep is for you. 

sheesh!!

I strongly recommend that if sleep is your problem, just read this one paragraph LOL
"Dr. Christopher Winter, dubbed "The Sleep Whisperer" by Ariana Huffington, and author of The Sleep Solution: Why Your Sleep is Broken and How to Fix It, explains that your attitude towards sleep is extremely important. He said, "When you talk with good sleepers, they have a flip-flops-and-Hacky-Sack mentality toward their sleep. "Whatever, dude." Within them is an inner belief that they are going to basically be okay no matter what happens that night in bed. This is the mentality that you must find, or you will be doomed to struggle forever."

[JackieDecides]

On 11/18/2018 at 3:06 PM, Happy2Heal said:

I strongly recommend that if sleep is your problem, just read this one paragraph LOL
"Dr. Christopher Winter, dubbed "The Sleep Whisperer" by Ariana Huffington, and author of The Sleep Solution: Why Your Sleep is Broken and How to Fix It, explains that your attitude towards sleep is extremely important. He said, "When you talk with good sleepers, they have a flip-flops-and-Hacky-Sack mentality toward their sleep. "Whatever, dude." Within them is an inner belief that they are going to basically be okay no matter what happens that night in bed. This is the mentality that you must find, or you will be doomed to struggle forever."

 

this has certainly been true for me - at some point I realized I could function even on very small amounts of sleep for long periods, even though I didn't enjoy it. then I stopped worrying about it and everything got better. it is miserable, however! 

 

I didn't get any help with sleeping from the bath salts but only tried it once; it did make my skin soft. I'd try it again.

 

the book I mentioned a couple posts up is very much worth reading. one of the most important things I learned from it is to stop focusing on how many hours of sleep I am getting. you can't help but keep track but you need to know 2 hours of deep sleep is better than many more of light sleep. it's quality, not quantity. 

and also that you OFTEN think you aren't getting any sleep, but you really are. once you know that it helps to relax. 

 

 

Edited December 14, 2018 by JackieDecides

[apace41]

Great piece by Kelly Brogan on insomnia in withdrawal.

 

https://kellybroganmd.com/psychiatric-medication-taper-and-insomnia/

 

Not a coincidence that I’m posting this at 3:20 my time. 

 

Best,

 

Andy

[ChessieCat]

A member recently posted that they were counting backwards from 1,000 to help them get to sleep.  I don't worry about saying the full number (nine hundred and ninety-nine) I just shorten it (nine, nine, nine, nine) and visualise the number.

 

I decided to google about counting backwards for sleep and found this:  when-counting-sheep-doesnt-work-try-this-word-game-to-fall-asleep

 

"When you are lying awake, unable to fall asleep, traditional advice says to count sheep. But if you find yourself still sleepless after counting livestock, try this sleep trick backed by cognitive science on how to purposefully scramble your thoughts until you can fall asleep.

 

Canadian cognitive scientist Luc Beaudoin calls his solution “cognitive shuffling,” or serial diverse imagining. It’s a technique where you play a word game to shuffle your thoughts into random images and words to encourage your brain to fall asleep."

 

Basically it is thinking of a word, eg bird, and picturing it 🐦then going on to the next word.  The suggestion is to start with a word and think of things that start with the first letter of the word.  Once you run out of things you move on to the next letter and think of as many things as you can starting with that letter, etc.

[JackieDecides]

6 hours ago, ChessieCat said:

Canadian cognitive scientist Luc Beaudoin calls his solution “cognitive shuffling,” or serial diverse imagining. It’s a technique where you play a word game to shuffle your thoughts into random images and words to encourage your brain to fall asleep."

 

I'm going to try this, thanks for posting it. 

[Altostrata]

On 6/12/2012 at 11:37 AM, Altostrata said:

Soft meditation music on a continuous loop without a narrator may be more to your liking.

 

If you startle when trying to sleep or wake up often with a start, you might want to sooth your hypervigilance with soft music, such as a continuous loop of trance music or meditation music, while you're sleeping.

 

The jerks are a paradoxical effect -- your nervous system is afraid you're going into a coma. But if it can hear the music, it's distracted and keeps calm.

 

Plus, if you wake up, you can follow the music rather than worrying about waking. This is a form of meditation that might relax you enough to send you back to sleep.

 

After a while, your nervous system may stop being hypervigilant and you'll be able to sleep without music. Or you may find you like it!

[Marsha]

I have found soft piano with ocean sounds to be of great help. The ocean sounds take me to a peaceful and safe time and place in my life and I associate the sounds with the peace and safety of that time and then the worry thoughts are left and replaced by drowsiness and the good feeling of sleep coming. A lullaby perhaps, if you will. I guess what has been stated above. It's what works for me. And I guess yeah, brain says it's okay to let go and go back to sleep. 

[Altostrata]

On 2/1/2019 at 6:19 AM, lobster said:

Good morning everyone.  I've been having a rough time of it lately.  I had been doing decent for over a year and a half . December 1st I started taking 43 mg of cbd oil daily as I thought it might help with a few things . I also started having a few Beer's again once in a while, as I didn't think it would be an issue as I had been off my lexapro for 26 months.  Not alot and not all the time,  I did notice my anxiety creeping up , I always have it to a degree.  I kept having histimine issues and on Jan 4th I cut my cbd dosage in half from 43mg , my histimine seemed to get better, but my anxiety got worse and my sleep started getting erratic.  I didn't realize cbd oil affected how long my cholesterol and blood pressure medication stayed in my system,  so essentially it made those dosages more potent.  The blood pressure med is for anxiety issues and it is also high , so kind of two fold.  Now my sleep is messed up again , I'm having jerks and shaking when starting to fall asleep and terrible anxiety to , no sleep last night because of it . I also see that cbd oil causes some of the same affects as SSRI on seratonin receptors causing deregulation.  I'm wondering if this is caused by that or something else . It doesn't seem like it would still be WD from lexapro, I've been off of it for 28 months.  It seems I always get my self into these situations.  Any thoughts or input would be greatly appreciated 🙂 I've also had other stressors, but have handle those ok, maybe a combination of things ?

 

On 2/3/2019 at 1:41 PM, Altostrata said:

Hi, lobster.

 

Sorry to hear you're still having these problems. What do you mean by histamine issues? What drugs are you taking now, at what times of day, what dosages?

 

You might have gotten a bit of withdrawal from reducing the CBD oil or, as you noted, it may have interacted with your other drugs. Your nervous system is still hypersensitive.

 

For your hypervigilance, can you play soft music, such as a continuous loop of trance music or meditation music, while you're sleeping?

 

The jerks are a paradoxical effect -- your nervous system is afraid you're going into a coma. But if it can hear the music, it's distracted and keeps calm.

 

After a while, your nervous system may stop being hypervigilant and you'll be able to sleep without music. Or you may find you (and your wife) like it!

 

On 2/4/2019 at 1:13 PM, lobster said:

Thanks Alto , I cut it in half this morning.  I tried the soft music last night, and started to drift off ,but jumped ,so I turned it off and went back to sleep. I'm not sure if I can catch on to it or not lol. 

 

On 2/4/2019 at 5:07 PM, Altostrata said:

Let's see if morning statin helps.

 

I'd keep going with the soft music. Maybe even softer. If you jump, drift off again.

 

On 2/5/2019 at 1:29 AM, lobster said:

Thanks Alto , I'll give the music another go 🙂 hopefully switching the time of my statin around helps and dropping the cbd oil dosage will help . I'm still having some issues getting to sleep right now and anxiety over it , but the twitching and shaking when trying to get to sleep are getting better again . I didn't have any last night . Maybe when I settle down some the music wont bother and I'll get used to it to. I think my anxiety peaked the other day and is coming down some.  I've had this happen several times over the years , but it's hard to go a couple years ,then be hit like this again . I get comfortable over time and do things, like have a few drinks, not realizing my nervous system is still not stable. I keep throwing it over a cliff it seems lol, but if I am comfortable enough to try and be my old self some, perhaps I am healing.  Thanks again Alto for all your help, I really appreciate it  🙂

 

 

23 hours ago, Altostrata said:

I've always found following soft music with my mind to be a very calming form of meditation. The music should be very, very soft, only to the point that you can hear it and follow it.

 

(Note to self: Do this more often.)

 

22 hours ago, Altostrata said:

Continuous loop is best. A lot of meditation music just goes on and on.

 

12 hours ago, lobster said:

Good morning Alto , I'm assuming when you mean soft music, your not talking about 80s soft rock lol. I found something called ,Weightless", Marconi Union ,on You Tube, it was 10 hours . I put that on and accidentally fell asleep for half an hour before bed time , then had it playing for the rest of the night . I woke up a couple times in the night , but went back to sleep.  I didn't have any issues at all , I do get the feeling I was aware, that it was playing while I was sleeping , if that makes sense at all . I had no sleep jerks , or any thing last night of any kind . As of right now , I've switched my statin to morning , cut the CBD oil down from 43mg to about 10mg , I'll give it a little while at this dosage , then stop it all together. Now I have music playing at night . The only medication I'm on that precedes my antidepressant use is the zocore statin , I've been on that many years. From my research,  if a person is going to have troubles with one ,it's this one . My head is always foggy,  and I do have memory issues to a degree and have for many years , my head never cleares out . I'm not sure if there is any connection, but it might not be helping.  I was told along time ago , that any thing that crosses the blood brain barrier,  could be harming my nervous system,  I'm not sure on that . Thank for your help Alto 🙂

 

 

9 minutes ago, Altostrata said:

Very happy this worked!

 

Yes, your nervous system needs to hear the music for reassurance. The music keeps it a little bit awake, preventing you from sliding into the deepest sleep, but it will get used to your sleeping and over time, allow you to sleep more deeply. Eventually, it won't need the music to be reassured you're still alive, it will reset to a less sensitive level.

 

[ChessieCat]

5 hours ago, Karma said:

Regarding inability to sleep. I experienced two years of excessive stress and inability to get a good nights sleep. Going to bed at the same time every night, doing a deep relaxation meditation prior to sleep, making my room as dark as possible, keeping my room cool and most importantly  not panicking when I woke up early allowed me to return to a normal sleep. When I wake early I tell myself, “I am safe, I am secure, I am OK.” I repeat that calmly over and over until I relax myself back to sleep, sometimes off and on or until time to rise.

 

[eboyd]

Insomnia is probably one of the worst symptoms of this whole process.  The body requires sleep and certain processes of the body only happen during certain stages of sleep.  It is a necessity and so very difficult during withdrawl.  Sleep aids and melatonin just increase my agitation and there is no hope for me to sleep.  The one method I have found that works everytime if only to put me out for an hour (better than nothing) is listening to sleep hypnosis tracks.  My personal favorite is Michael Sealey.  He has a huge selection on youtube.  His voice is at a perfect mhz for my ears.  Couple that with deep belly breathing in your favorite sleeping position and it is the perfect recipe for some sort of sleep.  I hope this recommendation helps someone else.  It has been a lifesaver for me.

[JackieDecides]

I will check out Michael Sealey, thanks for the suggestion. I have a bunch of hypnosis CDs and my favorite is Goodbye Worries by Roberta Shapiro, that one often helps me to sleep. she has another one specifically for sleep which doesn't work as well as the worries one does for me. 

 

anyway, it's worth checking out different people IMO. 

[papaloapan]

5 tips for falling asleep quicker according to a sleep expert (professor of neuroscience and psychology at the University of California Berkeley)

 

[Asi1309]

Lately I have realized that for me because of my hypersensitiv nervous system, and forced to be bed ridden because of it that I would be able to average 10 - 12 a night! It felt amazing it so much easier to handle withdrawal when you're sleeping, but unfortunately I didn't want to stay in bed all day and got up to walk and distract myself because of bad neuro emotions, and when I went to bed that night i barely slept and woke up like 4 times sleeping about 6.5 or 7 hours at best !

My hypersensitivity is very bad I cannot walk or exercise at all! It got bad after several failed reinstatements, basically before that I didn't experience sensitive nerves, only when I would exercise hard, now even walking in the house flare them up!, so be careful with your reinstatement, and listen to your body.

I had also found that magnesium keeps me awake, dehydrated me and worsen my sleep so I got read of it, I only take omega 3 and practicing the omega diet, but from my experience my only option to sleep well is to stay in bed all day long which is crazy by itself, but I can afford to myslef as I'm living with my parents,  that's the only way I got to sleep well, also I realized that the intense social anxiet were having and ALL withdrawal symptoms greatly diminish when you're sleeping well, you may well be quite healed but do not know it yet because youre sleep deprived!!!

 

Edited March 16, 2019 by ChessieCat
removed obscenity

[Asi1309]

I did another experiment last night and it worked, 

Because of my extreme body sensitivity (nerves super sensitive), my body is like a very gentle guitar, if I play the strings ( doing physical stuff like even getting out of bed), the strings vibrates very much, and they'll keep vibrating until the body is steady, like lying in bed, after that the body settles and the nerves will become relaxed and allow me to sleep.

If I dont listen to my body right now a specially when I'm in a wave like that and push it too hard physically( even exiting the bed and walking in the house) I will pay for it with no sleep...

And it will take me a few days in bed to get to that continues ~12 - 10 hrs a night.

[Asi1309]

It's not even exercise, even the bare minimum of physical wreaks havoc on me

[Rachellynn]

On 3/16/2019 at 3:42 PM, Asi1309 said:

about 6.5 or 7 hours at best !

I would give about anything for this amount of sleep😱😂 

[uncomfortablynumb]

Don't know where to post this but I really need help. My med history is horribly long with so many meds and cold turkeys.  I am hoping someone with a similar experience can provide any help.  I have been suffering again with insomnia with no end.  

 

I was well for a year free of withdrawal symptoms. I had a few stressors last year that caused anxiety/depression and may have retriggered withdrawal symptoms - severe insomnia, anhedonia, dp/dr, no emotions, blank mind, head burning/pressure.  

 

I started going 2 nights with zero sleep then crashing on 3rd.  This was going on since January or February.  This became too much 3 wks ago and I probably messed myself up even more.  Took Remeron for a wk. 7.5mg first night and it helped. Next 3 nights zero sleep. Up to 15mg worked first night and zero next 3.  So I stopped.  

 

I cannot fall alseep at all. I have gone 5 nights staight now.  Desperate.  How can I survive this?  Feel like I will break. 

[ChessieCat]

12 minutes ago, RichT said:

I have found wax earplugs to be helpful - I don’t know it that’s what you tried, but I found they didn’t irritate me. They don’t actually go in the ear but over the outside. They have helped me get some rest in noisy places.

 

(I have no affiliation with the following)

 

https://www.earplugstore.com/moldable-wax-ear-plugs.html

 

https://www.earjobs.com.au/collections/wax-ear-plugs?

 

And DIY:

 

 

[AlexRussia]

lAnyone dealing with paradoxal fear of sleep/ibsomnia? I almost completely lost my ability to sleep. I dont want return to drugs after i almost beaten withdrawal but mentally failed.