Sleeping issues

[Shinsou Vaan Osiris]

Anyone ever had any experience with this?

For the past couple of weeks i've been getting about three hours a night. In order for me to function as a human being, I need a minimum of five hours so it's been a difficult thing to deal with. Tried sleeping pills and all of that jazz but nothing works.

Any tried and tested methods out there anyone could recommend?

I realise this isn't webdoctor but I bet one or two of you will understand!

I think my body is trying to prepare me for fatherhood. Crash course in "no sleep for you". :(

[Tobias Stalt]

Sadly, 3-4 hours a night is my norm, Shin. If you can, try to sleep earlier (well, get in bed earlier; sleep may or may not happen. I know that from experience, too.)

[The Mongrel]

Considering the last couple of months, it's probably stress interfering with your sleep. I recommend getting some exercise 3-4 hours before bed, shutting down electronics one hour before bed, and taking a hot shower right before bed. You get physically tired, release some stress-busting endorphins, unwind, then hit your body with temperature cues that say it's time to sleep.

[Logan]

There's a few things I'll throw out there.

One - if I can tell my mind is running a million miles a minute, but my body is physically tired, it can be good (for me) to talk it out with someone. I've recently done this by hopping into chat or on Skype and talking. Drawback is I lose an hour of sleep this way, but the positive side is by getting all of my thoughts out of my head and vocalized in some way, my brain lets me finally rest. And I tend to rest more soundly when I do this.

Two - if I can tell I'm just restless with anxiety, but my body is physically tired, it can be good (for me) to turn on a good comedy show. A half hour or hour is usually plenty and it will help me relax. Dramas or otherwise are usually bad because they really tend to engage the mind more. With a comedy, the mind relaxes. There's some science behind this, just don't ask me to look it up for you.

Three - Don't take sleep aids, specifically. No matter how bad it gets, these either rarely work or they become addictive. Your best bet is like Karu said above, hot tea, a warm bath, or, anything that is really soothing for you. You can also find Melatonin available almost everywhere now, and this is a natural substance that isn't addictive. Ideally, though, you want to avoid relying on these methods for sleep.


Hope these help.

PS - if you want a neutral source to talk to, I'm always available. Hit me up!

[The Mongrel]

I recommend against melatonin. I find it knocks me out, but then I'm in and out of wakefulness all night. It's worse than simple insomnia.

[Shinsou Vaan Osiris]

Thanks guys, some good advice there. You're the best.

[hoytti]

Um, Logan, Is tea really a good idea? I hear it has caffeine in it.

[Rayleigh]

Exercise has really helped me sleep. I normally work out from 8-9 or so, and I'm in bed by 10:30. With a shower in between there somewhere, I'm worn out from the exercise, but calmed down by the shower.

You might also check your surroundings. I didn't think light in my room bothered me, but I found that I slept infinitely better when I finally closed my blinds. I've also turned off anything that could turn my phone's light on. Since it sits right next to my bed (it is my alarm), the light coming on actually woke me a few times.

Beyond that, I'd echo what other people have said. I'm not a tea drinker, but I find drinking some cold water before bed actually helps me. Making sure that you don't have anything hanging over your head to stress you out does help. You know how to reach me if you ever want to talk.

[Breaker]

All of the suggestions I see here are good (chamomile and peppermint are my favourite caffeine-free before bed teas) and here's a few more:

-Taking a magnesium supplement (I use magnesium citrate 150-300mg) before bed may help you relax
-Reduce or eliminate caffeine consumption during the day (even a cup of coffee in the morning can have an impact)
-Reduce non-sleep time spent in bed/the bedroom (If you can't sleep for 30mins plus try getting up awhile and doing something relaxing then going back to bed)
-Keeping a notepad beside the bed to jot down nattering ideas may prove useful
-Go to bed when you're tired, not when you feel like you should be tired (part of not spending too much time in bed)
-Download a blue light reduction program (such as Redshift GUI (http://sourceforge.net/projects/redshiftgui/)) and use it when you're on the computer after dark

Most of that comes from "Sleep Hygiene", which I'd definitely recommend researching on your own, especially if the problem persists.

[Vendredi]

Also have this problem. In addition to what everyone has mentioned, I find that temperature also affects my sleeping patterns. If it's too hot or too cold, I have trouble falling asleep, or will wake up multiple times at night. Try switching the temperature up in your space to see if that has any impact.

[Philomel]

I have basically had sleeping problems for the past 5 years. They have gotten worse again recently.

My methods in general are -
1) No drinking caffeine after 6pm. Here I drink herbal and fruit teas.
2) I actually find it useful to fall asleep to something, a film or music. I sleep with my head under the covers so don't see the lights anyway if its a film.
3) If I cannot sleep I get up and do something like draw or read for an hour. Recently I have made a sketch book full of Star Wars doodles. They are getting pretty fun.
4) If all else fails I lie there in the dark imagining my next thread in whatever story I am writing, Althanas or otherwise.

When things like severe night sweats, nightmares and sleep paralysis come into play I tend to keep myself awake for an hour with sitting up and drinking a smoothie and watching something until I feel calmer again. Even taking time away from the bed without the other half does help, just lying on my own and getting some peace that way in the lounge.

[Sulla]

Margaret Thatcher only slept for three hours a night.

Now really think about that and I'm sure your brain will start to put some distance between that similarity.

[Gnarl & Root]

Philomel, sounds like you have it rough.

I used to have night terrors growing up, awful, awful stuff. But thankfully that's long gone. I did have issues dropping off though a year ago or so, and I still have my meditation CD (somewhere). I could lend it you if you like.

[Shinsou Vaan Osiris]

Philomel, sounds like you have it rough.

I used to have night terrors growing up, awful, awful stuff. But thankfully that's long gone. I did have issues dropping off though a year ago or so, and I still have my meditation CD (somewhere). I could lend it you if you like.

Thanks mate. :)

[Tobias Stalt]

Speaking of still being up at 3 am...

[Chelley]

Camomile tea is supposed to be helpful for sleep.

A hot bath with lavender oil infused epsom salts generally helps me relax.

When I find my mind is going a million miles an hour, I count. I focus on the numbers, forcing other thoughts out of my mind. Sometimes I switch up the language if I start getting up past 200. Or will start at like 500 and count backwards.

If all else fails, I just get on back up and go do something I find relaxing like reading or watching something stupid on TV that doesn't require me to be fully involved, or listen to relaxing music.

[Sulla]

http://www.jazzandrain.com/

This site might end up helping you quite a bit.