For as long as i can remember, i have had trouble falling asleep. I have tried various things to help me sleep, including having incense burning in my room, putting lavender and chammomile under my pillow, drinking chammomile tea, and buying had lotion that contains chammomile. Nothing works. I was once awake for about 36 hours because i couldn't fall asleep and even had trouble falling asleep that night (Yeah, after being awake for about 40 hours! ) Can anyone help?
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02-25-03, 12:20 PM
Sherasi
First of all, it is a documented fact that people who exercise vigorously on a regular basis sleep better than those who don't.

Also, do not drink coffee or eat chocolate or take anything with caffeine after noon.

Do not allow yourself to doze or nap during the day (even if you are tired then). This will help prevent that half-groggy "wanna sleep/can't sleep" situation at night.

Do not vigorously exercises after say 5 pm.. because you are revving up your body's metabolism and that may prevent sleep.

Run a fan, white noise can often help a person sleep. It also keeps air circulating.. many people can't sleep because the air in the room is stagnant.

Take Tylenol each night about half an hour before bed. This helps many people relax and stops little twinges of pain that may also prevent a good nights sleep.

If all of that doesn't work, perhaps "Tylenol PM" (which contains benedryl) could help.

If THAT doesn't help.. you may need to go to the doctor and find out 1 or 2 things..

#1 Do you have sleep apnea? That is, many people wake themselves up because they are actually NOT BREATHING.

or

#2 Can he prescribe you some kind of mild sleeping agent?

Good luck, and let us know how it turns out.

02-25-03, 01:08 PM
methos
I agree with almost all of sherasi's suggestions.

I don't agree with the excercise one. I have read (and it seems to work well for me) that finishing excercising 30-45 minutes before you go to bed helps you sleep. This is because you sleep better when your body is warm. As sherasi says, you want to give your body time so that your metabolism slows.

Similarly, a warm bath before bed can help.

02-26-03, 10:23 AM
Elexina
There are a number of 'tricks' to help you sleep. You might want to get some relaxation tapes (sounds of the rainforest, or of the ocean, etc.). Those can be soothing.
A warm bath, yes. Exercising I would agree with, because you just wear your body out and it has to sleep.
Not to encourage alcoholism, but a beer before bed might help relax you, as well. I'm not saying 'a six pack,' but ONE beer is fine. (you've heard the alcohol-is-good-for-you studies, right?)
I have been taking an excellent herbal sleeping pill called "Herbal Sleep" (imagine that). It contains hope, passion flower and valerian root, and can be found in many natural alternatives stores or at Nature's Sunshine . Just be sure to check with your doctor before taking anything.
If all else fails, you could see your doctor for a prescription.

02-27-03, 09:25 AM
Kalena
Thanks everyone. Okay, so someone moved this post from where i originally posted it, so i haven't had the chance to try any of the things suggested. But, i know that exercise doesn't really help that much. ( i go to the gym) but when i was going more often i did sleep a little better. Thanks for all the suggestions,

Kalena
02-27-03, 09:26 AM
Kalena
Oh, and about the Tylenol thing, would Advil work the same? I don't like to take Tylenol. Advil is candy coated and goes down easier.

02-27-03, 02:18 PM
Sherasi

quote:Originally posted by Kalena:
Oh, and about the Tylenol thing, would Advil work the same? I don't like to take Tylenol. Advil is candy coated and goes down easier.



It might work the same in terms of pain relief.. go ahead and try it.

03-01-03, 09:24 AM
Kalena
Okay. thanks, Sherasi.

03-01-03, 12:50 PM
babthrower
I thought I was a chronic insomniac. I decided not to worry about it. I kept two types of reading material on my headboard/shelf: interesting and boring. If I was a little bit sleepy but not sleepy enough to fall asleep I read the boring stuff.

Then I made a very important discovery. I don't need as much sleep as most people do! Since discovering that, I am no longer an insomniac! I have re-defined the term, and it excludes me!

All my adult life I have thought that people need 6 to 8 hours' sleep in order to be rested and healthy. Wrong. We need as much as we need, that's all.

If I get sleepy during the day, I try to take micronaps. If I avoid a real nap, it doesn't disturb my night's sleep at all, and makes me feel refreshed and alert again. I set an alarm so I won't have a long nap.

I have never taken sleep drugs. I did invent a relaxation technique that works for me. I have a habit of thinking of interesting things when I'm lying in bed at bedtime, with not worries or cares. My mind just drifts, then I'll think of an interesting thing and thinking about it wakes me right up. Not good. So now, when I'm sleepy, I think in turn of each body part: is it tense? Relax it. I do toes, fingers, elbows, everything in turn. Lips. Eyebrows. Earlobes. You'd be surprised that even cheek and neck muscles can have some tension in them. I relax by letting each body part just sink into the soft bedding. Long before I have completed the inventory I am asleep.

The purpose of the conversation with my body parts is to engage my brain so that I will not think of stimulating things such as:

- Should I redecorate the living room? If so, what should I do with it?

- Why do people who believe they have been abducted and molested by aliens also have a history of belief in reincarnation, astral projection, mental telepathy, alternative healing practices, energy therapies, and astrology?

- Will my grandson who is 16 and doing well in high school continue to be successful now that he has his own apartment?

A few years ago the A.M.A. reported that one beer before bedtime works very well. Why is that not advocated? The reporting doctors said that there is a tendency to overdose! A little alcohol helps; too much actually inhibits sound sleep.

Remember that you will sleep enough. It's like kids who are picky eaters. They may be picky, but they almost never starve to death. Your body will make you sleep enough, in time. Don't get fixated on the idea that one must sleep eight hours, 11 through 7, each and every night. Sometimes it is our rigid conviction that if we don't follow this pattern, something is wrong, that creates the anxiety that keeps us from falling asleep.

03-01-03, 12:59 PM
methos
A few other tips I just remembered.

Make sure it is as dark as possible (prbly an obvious one)

If you have been in bed for a long time and can't fall asleep, get up, do something relaxing, then try again. Just laying there stresses you out and actually makes it harder to sleep.

Don't read, study, or watch TV in bed... it's best to make sure that your body associates bed with sleep.

03-02-03, 01:27 PM
stanbee
Me Too

Chronic insomnia needs to be evaluated by an MD to insure that there are no physcical or emotional sources of this disorder.

About 4 tsps pf benadryl (or generic), bought over the counterfor allergy relief may help bring sleep with no harm to you.

03-06-03, 02:31 AM
Kalena
Methos, maybe that's why i have trouble falling asleep. Everything i do im room, revolves around my bed. I read in bed, i write in bed, i read tarot cards in my bed. The only problem is that i like being in my room and there's no where else to sit in there except the bed.

01-31-07, 01:48 AM
Miamin
Hi,Kalena .

Insomnia refers to a prolonged inability to get adequate sleep. This could be due to waking up in the middle of the night and having trouble getting back to sleep or having trouble falling asleep in the first place. Insomnia can be a temporary, occasional, or chronic problem.

The following nutritional components may be beneficial. Valerian acts like a sedative on the brain and nervous system, it is best taken 30 minutes before bedtime. Skullcap has been used historically as a sedative for people with nervous tension and insomnia. The chemicals in Hops may act as a sedative and help to cause sleep and lessen anxiety and tenseness. St John’s Wort Extract helps to promote a positive mood and good emotional balance. Calcium, Inositol and Vitamin B Complex 50 are all essential nutrients required for nervous system health. Magnesium is needed to balance with calcium and helps relax muscles.

If you are concerned or unsure about your symptoms, please contact your healthcare provider for professional medical advice.

Hoping you will be better soon~

01-31-07, 12:17 PM
DorianGreyed
# Evidence from clinical studies of the efficacy of valerian in treating sleep disorders such as insomnia is inconclusive.
# Constituents of valerian have been shown to have sedative effects in animals, but there is no scientific agreement on valerian's mechanisms of action.
# Although few adverse events have been reported, long-term safety data are not available. - NationalInstituteofHealth.gov
02-01-07, 07:46 AM
Elexina

quote:
Evidence from clinical studies of the efficacy of valerian in treating sleep disorders such as insomnia is inconclusive.


Evidence from personal experience of the efficacy of valerian in treating an inability to get to sleep and stay asleep is conclusive. Big Grin

You're right, though. There hasn't been a lot of attention paid to herbal remedies and no one really knows what the mechanisms or long-term effects are. All's I know is, valerian works for me!!

...But always check with your doctor first.

02-01-07, 03:48 PM
DvdGStwrt
Number one cause of not sleeping: Stress.

Now I know you just don't lay there thinking nothing - your brain is thinking - is working on something - even if it developing the greatest novel on earth - you are thinking and "worrying" on some thought bone.


There are noise generators on the market, there are even a few downloads on the web which generate things from wave to rain, from blue noise to white noise. All of these do two things:

1. Cover-up distracting sounds. (Ok it doesn't actually cover up my bed-partner's loud snoring, but it does cover his loud breathing which does act like a focus for my attention at 3:00 AM that causes me to not sleep)

2. Gives you a sound to focus on and "mediate" to sleep. Waves and Rain work best for me. We have a metal roof and when it does rain that is enough to help me sleep.

Music doesn't work - music is complex and lends itself to toe-tapping, humming or if there are words to mental or out-loud singing. Rhythmic sound that is constantly going over and over the same pattern works best.

There are other steps you can take. These work best if you do them religiously, even those nights you do not need them:

1. Make a cup and drink Chamomile and Catnip tea. 1 to 1 ratio of Catnip to Chamomile. Although Catnip gives cat's an energy boost, in humans it tends to calm up, relax us. I prefer to use loose teas in a tea ball, I use one teaspoon of each, and I seep a large mug of tea for 5 minutes making a potent, strong tea which I mix with half a teaspoon of honey (Or a non-sugar substitute depending on how you react to sugars). Drink that about 15 to 20 minutes before bed.

2. Keep conversations light for the last 1/2 hour of wake time - do not enter into deep subjects that will leave you with a big thought bone to work on when you go to bed.

3. 3. Dim the lights about 1/2 hour before bed - this will trigger the brain into thinking that it is dusk, the sun is setting and night presses close. We are evolved from creatures that knew intimately the natural day/night cycle. In winter we do tend to need more sleep than in summer.

4. Have a night time, before bed event. Something that is relaxing but not going to overcharge your brain. Something that will not lead you to to think "I got to finish this tonight". Mine is doing the dishes - easy, thought free hands on that I can accomplish easily in the half hour I go to bed. My ritual has extended beyond that to setting up my coffee cup and spoon and dish, setting out the instant coffee all next to the microwave, wiping down the counters, turning off the lights. blah. Keep it routine and easy requiring no extra thought or "work" that will lead you to stray from your scheduled bed time.


In your case with spending so much time in the bed room, Pull in a comfortable chair to sit in in the bed room, focus TV (if there is one) to the chair not the bed. Sit in the chair, not the bed. Used to be we had the bed in the Living room (prior to actually having a working livable bedroom, I had to build one Wink) and I got less sleep because I spent the evening laying in bed watching TV.

02-12-07, 02:57 PM
scapel
People are different. Some are fat and hardly eat. Some are skinny and eat like a horse. Some fall asleep during the day and still sleep at night. Some don’t sleep during the day and still can’t sleep at night. Some get by on much less sleep than others. They have developed habits.
Tylenol PM is better for you than Ambien or other things like that.
Herbs OK if you think it helps.
Anything can be addicting. I don’t get to sleep easily unless I have a book to read.
4 pages and I put it down and go to sleep. I’m addicted to book reading as a sleep aid. Man is a creature of habit. Develop good habits and they serve you the rest of your life, but it takes discipline to develop those habits.
Don’t be upset if you can’t sleep one night. As has been said, just get up and do something. You will get sleepy.

02-12-07, 09:38 PM
dance girl

quote:
Originally posted by DvdGStwrt:
In your case with spending so much time in the bed room, Pull in a comfortable chair to sit in in the bed room, focus TV (if there is one) to the chair not the bed. Sit in the chair, not the bed. Used to be we had the bed in the Living room (prior to actually having a working livable bedroom, I had to build one Wink) and I got less sleep because I spent the evening laying in bed watching TV.



I read a couple of studies that said you should always keep the bedroom for two things only; sex and sleep.

I always wake up feeling refreshed

This message has been edited. Last edited by: DorianGreyed,