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Health Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
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pirate Offline
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Post: #301
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
My box finally arrived, used it this morning for 30 mins. At the very least, it gives some life to my apartment which is otherwise devoid of all sunlight due to blackout curtains/ trashbags on windows etc.

I am feeling slightly manic today, could be in my head. I am a chronically bad sleeper, really have high hopes for this box.

I got the lamp below( one of the very few lamps that ship to my country):
http://northernlighttechnologies.com/sad...esk-lamp-2

Surprisingly, its more expensive on the manufacturer website than on amazon, at $215.
(This post was last modified: 10-18-2017 09:26 AM by pirate.)
10-18-2017 09:22 AM
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redbeard Online
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Post: #302
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
New Sunbox Design: SunLight Plus

$189 + free shipping

http://www.sunbox.com/shop/10000-lux-bri...-shipping/

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10-24-2017 12:08 AM
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10moonshome
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Post: #303
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
Any news guys? Anyone got good result?
11-04-2017 06:38 AM
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nomadbrah Offline
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Post: #304
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
Ok, I finally got my Philips Energy Light which was much bigger than I thought. I bought one used.

I've been using it for 3 days. The effect is subtle if present.

I did sleep a full 6-8 hours (not sure exactly how many hours), without waking a single time. Granted I did drink alchohol which tends to knock me out more, but this is probably the first time in 2 years that I've slept through the night without waking up a single time. You know, the "I'll just close my eyes for a moment" feeling and then you wake up the next day. I haven't had that in a long time.

I will however be sure to report back if this is a one off or if it doesn't work. So far, I would say there probably is an effect, but it's subtle and I think it mostly has to do with sleep, not energy during the day. Of course, sleeping better gives you more energy, but it's not a "stimulant" as such.
12-02-2017 09:41 AM
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Post: #305
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
I've been using this for a while now and can vouch for it.

It's not a magic bullet, but it did make me sleep better and I did have more energy during the day.

I'd say maybe a 25% improvement, which can be big or small improvement depending on where you're coming from.

I recommend using it early in the day as TLOZ advices.
01-07-2018 02:34 AM
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Bushido Offline
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Post: #306
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
It works really well.

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01-07-2018 04:47 AM
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bonkers Offline
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Post: #307
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
Thanks very much for this thread LOZ.

What's the consensus on the best one to get if we're in Australia?
Is the Sunlight Jr the one to get? The official website won't ship to Aus but it looks like Amazon will - will there be any issues with power cords not being compatible? (and the link says Jr-2 - does that mean mark / model 2? http://sunbox.com/product/sunlight-jr-2/ )

Or is it better to go for the Sunbox one from NZ or even a Phillips?
01-10-2018 01:15 AM
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Thomas the Rhymer Offline
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Post: #308
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
I haven't been able to source one of these alarms locally but if you have a smartphone there are now apps that can turn your smartphone into a mini light alarm. You just have to leave the phone plugged in the whole night so that it doesn't run out of battery power. I've been using it and I really like it, it's a much nicer way to wake up in the morning.

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01-10-2018 02:10 AM
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10moonshome
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Post: #309
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
(10-13-2017 11:49 PM)Chevalier De Seingalt Wrote:  
(10-13-2017 12:54 PM)10moonshome Wrote:  Hi Lizard, thank you so much for your insight! I just bought my Sunlight Jr today with a hope that it can fix my sleep pattern. I feel struggling to fall asleep, and find it hard to have a deep sleep also. Just get like 5 hours of sleep a night and feel like I'm just at REM phase 'cause I dream a lot but feel unrestful when I wake up.

If any of you guys have nice experience with this lamp in regulating your sleep, please share! It does lift up the mood of people like me, who feel really depressed sometimes due to being unable to have a good night of sleep. Thanks! Smile

Starting 2 months ago I was waking up every night between 2 and 4AM and unable to fall back asleep for at least one hour. This went on essentially every night for a month, which I had never experienced before in my life.

After not getting better for a month I purchased the Sunlight Jr and used it for 30 minutes every morning beginning at 7AM. Within just several days my sleep returned to normal and I have since felt more productive and alert in the mornings.

I owe a hearty thanks to LOZ and his recommendation.

Hey Chevalier! So from last year October I had been using the light box for almost 2 months (until mid Dec), it worked great, I almost got rid of insomnia... Then I traveled to Asia. The first 3 weeks of my trip were also great, I slept well despite of switching to completely different time zone. However from the very last week of my Asia trip (Jan 14) till now when I'm back to the state, my insomnia crept back. I hate this.

So right after I got home here in Ohio I have been on BLT consistently every morning. The first day it worked again (I got a straight 8-hour night of sleep after so many nights of sleep deprived). However, the following night I would wake up at around 3-4am and couldn't get back to sleep anymore. Heart racing + Mind racing. I just lied in bed until 7am then actually got up to sit in front of the light box. This has happened every single night for a week without sign of improvement.

Any suggestion? I kinda feel depressed again...
01-28-2018 05:31 PM
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The Lizard of Oz Offline
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Post: #310
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
(01-28-2018 05:31 PM)10moonshome Wrote:  Hey Chevalier! So from last year October I had been using the light box for almost 2 months (until mid Dec), it worked great, I almost got rid of insomnia... Then I traveled to Asia. The first 3 weeks of my trip were also great, I slept well despite of switching to completely different time zone. However from the very last week of my Asia trip (Jan 14) till now when I'm back to the state, my insomnia crept back. I hate this.

So right after I got home here in Ohio I have been on BLT consistently every morning. The first day it worked again (I got a straight 8-hour night of sleep after so many nights of sleep deprived). However, the following night I would wake up at around 3-4am and couldn't get back to sleep anymore. Heart racing + Mind racing. I just lied in bed until 7am then actually got up to sit in front of the light box. This has happened every single night for a week without sign of improvement.

Any suggestion? I kinda feel depressed again...

10moonshome, have you been under unusual stress recently, or is there something that you are acutely or chronically anxious about? The kind of terminal insomnia you are describing sounds like it could be caused by psychological stress and anxiety, although there could be other reasons as well.

You should continue with the BLT as that will at least ensure that you have proper and regular sleep initiation, which is the single most important thing you can have.

same old shit, sixes and sevens Shaft...
01-29-2018 10:10 AM
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10moonshome
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Post: #311
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
(01-29-2018 10:10 AM)The Lizard of Oz Wrote:  
(01-28-2018 05:31 PM)10moonshome Wrote:  Hey Chevalier! So from last year October I had been using the light box for almost 2 months (until mid Dec), it worked great, I almost got rid of insomnia... Then I traveled to Asia. The first 3 weeks of my trip were also great, I slept well despite of switching to completely different time zone. However from the very last week of my Asia trip (Jan 14) till now when I'm back to the state, my insomnia crept back. I hate this.

So right after I got home here in Ohio I have been on BLT consistently every morning. The first day it worked again (I got a straight 8-hour night of sleep after so many nights of sleep deprived). However, the following night I would wake up at around 3-4am and couldn't get back to sleep anymore. Heart racing + Mind racing. I just lied in bed until 7am then actually got up to sit in front of the light box. This has happened every single night for a week without sign of improvement.

Any suggestion? I kinda feel depressed again...

10moonshome, have you been under unusual stress recently, or is there something that you are acutely or chronically anxious about? The kind of terminal insomnia you are describing sounds like it could be caused by psychological stress and anxiety, although there could be other reasons as well.

You should continue with the BLT as that will at least ensure that you have proper and regular sleep initiation, which is the single most important thing you can have.

Thanks Lizard, I definitely want to keep on BLT, that was literally the only thing that helped me gain my sleep back last year.

In fact, yesterday I took this self test (which I personally recommend)
http://www.cet-surveys.com/index.php?sid...&newtest=Y

And got a result that I should go to bed around 11pm and wake up at 6am. I did it last night, slept straight 7 hours, felt full of energy when I got up this morning, and sat at my desk by the light box. Don't know how this will go just yet, but will keep you guys updated!
01-29-2018 11:50 AM
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Post: #312
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
Lizard, I have a question! So it has been another week and my sleep is still pretty terrible, along with my anxiety (because of sleep-deprived).

*Do you think I can lengthen the time exposed to the light from 30 minutes to 1 hour? I found the sunbox helps me reduce my anxiety when I sit in front of it, but as long as I turn it off, my anxiety would come back in full force. And 30 minutes is not really enough for me.
*Say I want to sleep enough 8 hours per night, from 11pm to 7am but I always wake up around 5:30am... Do you recommend to get up straight at 5:30 and use the lamp right away, or just stay in bed (of course toss and turn) and wait until 7am then use the lamp?

I really appreciate!
02-05-2018 11:27 AM
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The Lizard of Oz Offline
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Post: #313
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
(02-05-2018 11:27 AM)10moonshome Wrote:  *Do you think I can lengthen the time exposed to the light from 30 minutes to 1 hour? I found the sunbox helps me reduce my anxiety when I sit in front of it, but as long as I turn it off, my anxiety would come back in full force. And 30 minutes is not really enough for me.

As long as you are using the box correctly (at the setting and distance that gives you 10,000 Lux), you shouldn't need to use it for more than 30 minutes. You can try going up to 45 minutes, but it won't necessarily make a difference. Make sure you are using it correctly (at the full power setting at 14'' distance if it's the Sunlight Jr.).

(02-05-2018 11:27 AM)10moonshome Wrote:  *Say I want to sleep enough 8 hours per night, from 11pm to 7am but I always wake up around 5:30am... Do you recommend to get up straight at 5:30 and use the lamp right away, or just stay in bed (of course toss and turn) and wait until 7am then use the lamp?

You should use it at 7am if that is the time when you want to get up. Using it too early will cue you to an earlier schedule than the one you want.

*******************

Are there psychological reasons that you can think of for the anxiety you are experiencing? Is there anything in particular that worries and concerns you, other than your sleep?

Also, how much caffeine and/or other drugs are you consuming?

same old shit, sixes and sevens Shaft...
02-05-2018 12:14 PM
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10moonshome
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Post: #314
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
(02-05-2018 12:14 PM)The Lizard of Oz Wrote:  
(02-05-2018 11:27 AM)10moonshome Wrote:  *Do you think I can lengthen the time exposed to the light from 30 minutes to 1 hour? I found the sunbox helps me reduce my anxiety when I sit in front of it, but as long as I turn it off, my anxiety would come back in full force. And 30 minutes is not really enough for me.

As long as you are using the box correctly (at the setting and distance that gives you 10,000 Lux), you shouldn't need to use it for more than 30 minutes. You can try going up to 45 minutes, but it won't necessarily make a difference. Make sure you are using it correctly (at the full power setting at 14'' distance if it's the Sunlight Jr.).

(02-05-2018 11:27 AM)10moonshome Wrote:  *Say I want to sleep enough 8 hours per night, from 11pm to 7am but I always wake up around 5:30am... Do you recommend to get up straight at 5:30 and use the lamp right away, or just stay in bed (of course toss and turn) and wait until 7am then use the lamp?

You should use it at 7am if that is the time when you want to get up. Using it too early will cue you to an earlier schedule than the one you want.

*******************

Are there psychological reasons that you can think of for the anxiety you are experiencing? Is there anything in particular that worries and concerns you, other than your sleep?

Also, how much caffeine and/or other drugs are you consuming?

I have super healthy lifestyle, yoga/meditation almost everyday, very lean diet, off course no caffeine, alcohol, cigarette and stuff like that. Well my anxiety is like a vicious cycle, I can't sleep well, so I feel cranky and also I look terribly exhausted (I got horrible dark circles around my eyes now which NEVER happened to me) so I'm kinda avoiding looking in mirrors nowadays. And because I'm stressed about my appearance/mood all day long, I've got so bad anxiety and as a consequence I find it hard to fall asleep at night and stay asleep throughout the night. And this cycle continues.

Last time when I got insomnia, the Jr Sunbox really helped decrease my anxiety level and boost my energy. That's why I overcame the goddamned insomnia (and the wonderful effect kicked in just after some days). Don't know why this time my bad condition just drags on. It has been 2 weeks now.

Having said that, for sure I will still stick to BLT. Even though the effect is very subtle this time, I still feel it will gradually work.
02-05-2018 05:28 PM
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CaptainChardonnay Away
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Post: #315
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
I bought one of these light boxes from costco and haven't really noticed any changes. When I get home I'll post the make and model to see what you guys think about it. Ever since I saw this thread I wanted to try this out, hopefully it works and I'm just doing it wrong.
(This post was last modified: 02-05-2018 07:11 PM by CaptainChardonnay.)
02-05-2018 07:11 PM
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PuppetMaster Offline
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Post: #316
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
Great datasheet. If I could afford it, I'd purchase a light box now. I've had consistent sleeping issues for years.

You have any other techniques you use for reducing anxiety and depression LOZ? IF not, anyone else in this thread?

I'm going to subscribe
02-05-2018 11:37 PM
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The Lizard of Oz Offline
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Post: #317
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
(02-05-2018 05:28 PM)10moonshome Wrote:  I have super healthy lifestyle, yoga/meditation almost everyday, very lean diet, off course no caffeine, alcohol, cigarette and stuff like that. Well my anxiety is like a vicious cycle, I can't sleep well, so I feel cranky and also I look terribly exhausted (I got horrible dark circles around my eyes now which NEVER happened to me) so I'm kinda avoiding looking in mirrors nowadays. And because I'm stressed about my appearance/mood all day long, I've got so bad anxiety and as a consequence I find it hard to fall asleep at night and stay asleep throughout the night. And this cycle continues.

Last time when I got insomnia, the Jr Sunbox really helped decrease my anxiety level and boost my energy. That's why I overcame the goddamned insomnia (and the wonderful effect kicked in just after some days). Don't know why this time my bad condition just drags on. It has been 2 weeks now.

Having said that, for sure I will still stick to BLT. Even though the effect is very subtle this time, I still feel it will gradually work.

One other thing that could be useful is taking some magnesium citrate before bedtime. Get this brand:

https://www.amazon.com/Thorne-Research-M...0012ZNGJO/

Take 2 every night right before you go to bed.

Let's see if the combination of BLT every morning and magnesium every night is able to eliminate the insomnia and the anxiety.

By the way, are you taking any other supplements? If so, which ones and in what amounts?

same old shit, sixes and sevens Shaft...
02-06-2018 08:03 PM
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10moonshome
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Post: #318
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
(02-06-2018 08:03 PM)The Lizard of Oz Wrote:  
(02-05-2018 05:28 PM)10moonshome Wrote:  I have super healthy lifestyle, yoga/meditation almost everyday, very lean diet, off course no caffeine, alcohol, cigarette and stuff like that. Well my anxiety is like a vicious cycle, I can't sleep well, so I feel cranky and also I look terribly exhausted (I got horrible dark circles around my eyes now which NEVER happened to me) so I'm kinda avoiding looking in mirrors nowadays. And because I'm stressed about my appearance/mood all day long, I've got so bad anxiety and as a consequence I find it hard to fall asleep at night and stay asleep throughout the night. And this cycle continues.

Last time when I got insomnia, the Jr Sunbox really helped decrease my anxiety level and boost my energy. That's why I overcame the goddamned insomnia (and the wonderful effect kicked in just after some days). Don't know why this time my bad condition just drags on. It has been 2 weeks now.

Having said that, for sure I will still stick to BLT. Even though the effect is very subtle this time, I still feel it will gradually work.

One other thing that could be useful is taking some magnesium citrate before bedtime. Get this brand:

https://www.amazon.com/Thorne-Research-M...0012ZNGJO/

Take 2 every night right before you go to bed.

Let's see if the combination of BLT every morning and magnesium every night is able to eliminate the insomnia and the anxiety.

By the way, are you taking any other supplements? If so, which ones and in what amounts?

Thanks Lizard, I'll get the magnesium citrate you recommended. So it has been 3 weeks already and my sleep is still the same, terrible I mean.

I'm taking some supplements by HUM Nutrition. The Wing Man (with the hope it can help my dark circles), Gut Instinct + Daily Cleanse (taken every morning on an empty stomach). Also omega 3. I have heart racing every time going to bed so thought omega 3 might help.

I'm so desperate and depressed now. Talked to my fiancé yesterday and he told me to take "pills" prescribed by doctors (which I hate). After this I was even more depressed to know that even my closest person doesn't understand my situation.
02-11-2018 08:32 AM
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Post: #319
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
10moonshome Wrote:Talked to my fiancé yesterday and he told me to take "pills" prescribed by doctors (which I hate). After this I was even more depressed to know that even my closest person doesn't understand my situation.

Must be either a woman or a gay

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et Thybrim multo spumantem sanguine cerno
02-11-2018 08:52 AM
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RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
(02-11-2018 08:32 AM)10moonshome Wrote:  Thanks Lizard, I'll get the magnesium citrate you recommended. So it has been 3 weeks already and my sleep is still the same, terrible I mean.

I'm taking some supplements by HUM Nutrition. The Wing Man (with the hope it can help my dark circles), Gut Instinct + Daily Cleanse (taken every morning on an empty stomach). Also omega 3. I have heart racing every time going to bed so thought omega 3 might help.

I'm so desperate and depressed now. Talked to my fiancé yesterday and he told me to take "pills" prescribed by doctors (which I hate). After this I was even more depressed to know that even my closest person doesn't understand my situation.

The magnesium citrate should be helpful in conjunction with continuing the Bright Light Therapy. Take 2 every night before bedtime.

You should really relax -- this may sounds like a strange thing to say but don't worry about your sleep. Don't fight the insomnia, don't lie in bed wondering when you will fall asleep, don't think about it during the day. It sounds to me like this has become a sort of self-perpetuating obsession: you are anxious about sleep, as a result of this you can't fall asleep, which makes you more anxious about it, and on it goes.

The way out of the cycle is not to fight it, but to give in. Just accept that whatever happens happens, and that beyond the simple hygienic measures that you will take (like the BLT and the magnesium) you simply have no control over it. Let all thought of it go and leave it to fate as it were. Accept that anything could happen when you go to bed -- you could lie there awake for hours, or you could fall asleep in an instant, or anything in between. It's out of your hands -- once you take those 2 mag citrates and pull the sheets over your body, you submit to the mercies of the night and let them take you wherever they may.

Also try no to worry too much about your looks and any consequences of the insomnia, and so on. Just let it all go, as if dropping a weight off your shoulders. What will be will be and you just have to trust that you'll make your way through it somehow. Do that -- really let go of that preoccupation and accept that it's out of your hands -- and at some point, sooner or later, the results might surprise you.

same old shit, sixes and sevens Shaft...
02-11-2018 05:08 PM
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10moonshome
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RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
(02-11-2018 05:08 PM)The Lizard of Oz Wrote:  
(02-11-2018 08:32 AM)10moonshome Wrote:  Thanks Lizard, I'll get the magnesium citrate you recommended. So it has been 3 weeks already and my sleep is still the same, terrible I mean.

I'm taking some supplements by HUM Nutrition. The Wing Man (with the hope it can help my dark circles), Gut Instinct + Daily Cleanse (taken every morning on an empty stomach). Also omega 3. I have heart racing every time going to bed so thought omega 3 might help.

I'm so desperate and depressed now. Talked to my fiancé yesterday and he told me to take "pills" prescribed by doctors (which I hate). After this I was even more depressed to know that even my closest person doesn't understand my situation.

The magnesium citrate should be helpful in conjunction with continuing the Bright Light Therapy. Take 2 every night before bedtime.

You should really relax -- this may sounds like a strange thing to say but don't worry about your sleep. Don't fight the insomnia, don't lie in bed wondering when you will fall asleep, don't think about it during the day. It sounds to me like this has become a sort of self-perpetuating obsession: you are anxious about sleep, as a result of this you can't fall asleep, which makes you more anxious about it, and on it goes.

The way out of the cycle is not to fight it, but to give in. Just accept that whatever happens happens, and that beyond the simple hygienic measures that you will take (like the BLT and the magnesium) you simply have no control over it. Let all thought of it go and leave it to fate as it were. Accept that anything could happen when you go to bed -- you could lie there awake for hours, or you could fall asleep in an instant, or anything in between. It's out of your hands -- once you take those 2 mag citrates and pull the sheets over your body, you submit to the mercies of the night and let them take you wherever they may.

Also try no to worry too much about your looks and any consequences of the insomnia, and so on. Just let it all go, as if dropping a weight off your shoulders. What will be will be and you just have to trust that you'll make your way through it somehow. Do that -- really let go of that preoccupation and accept that it's out of your hands -- and at some point, sooner or later, the results might surprise you.

Thanks Lizard for your kind words. Even though I know well that I should let it go in order to make my life better, it's tough sometimes to control my thoughts. I must say yes my life now is revolving around my "sleep". I think of it (or its consequence) even when I try to meditate. Having said this, I understand that I am the only one that can cure this disease. If I give up, feel depressed, anxious and so on, this insomnia will just swallow me up. 2 days ago I was so depressed to the point that I felt like I no longer feel joy living this life, I kept crying loud for 2 hours and needed to call one of my friends to come and stay with me.

I apologize for these negative words. I need to be stronger.
02-13-2018 07:50 AM
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10moonshome
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RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
(02-11-2018 08:52 AM)RexImperator Wrote:  
10moonshome Wrote:Talked to my fiancé yesterday and he told me to take "pills" prescribed by doctors (which I hate). After this I was even more depressed to know that even my closest person doesn't understand my situation.

Must be either a woman or a gay

Is this forum only for men? (no sarcasm, just wondering).
02-13-2018 07:50 AM
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RexImperator Offline
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Post: #323
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
Yes.

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et Thybrim multo spumantem sanguine cerno
02-13-2018 07:58 AM
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Post: #324
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
Even St. Patrice O'Neil knows about SAD...

Yeah, that dim light is a bitch, ain't it?

(Starts at 1:22)




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07-20-2018 06:17 PM
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Post: #325
RE: Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety
Just ordered one as like TLOZ I am starting to notice a very slight decline in energy at the end of August. I've had a lot of Vitamin D this summer, take tablets and will be taking a couple of winter trips to South/East Spain and the Canaries but living in Scotland I still think this will still help.
08-18-2018 01:57 PM
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