For probably the last several months I have had trouble falling asleep at night. I usually wake up around 10am and avoid taking naps or drinking coffee during the day. I’m usually awake at night until at least 3 or 4am. I get tired but just can’t fall asleep. I function alright during the day, I mean I am getting about 6 hours of sleep. But the continuing sleeplessness is a little nerve racking.
I have tried taking baths before bed. I drink quite a bit of soda but have been drinking caffeine free for the past 2 months. I try laying down at a resonable time and just relaxing with the lights out. Listening to soothing music. I’ve also tried a few over the counter sleep aids which only make me extremely groggy the next morning.
I don’t know if necessarily I have insomnia or if another reason better fits. If I’m still having a problem at the end of this month I’m going to the doctor. Does anyone have any suggestions on either information or ideas as to what my problem is?
Alex62
June 8, 2010 at 5:53 pm
It sounds like insomnia, not something else. That said, you should go to the doc if it persists. I’m also assuming that you aren’t depressed and are tired despite the lack of sleep. If that’s not the case, post a Q that better explains.
Are you exercising? Preferable before dinner. Exercise wears out the body, and that can help tell your brain to turn off. You might also try forcing yourself out of bed around dawn for a few days to try to force your clock back to a more normal sleep pattern.
Radio
June 8, 2010 at 6:38 pm
Mental ways of beating insomnia
1. Your body likes routine so aim to go to bed at the same time nightly. Begin winding down about an hour before you go to bed.
2. Avoid caffeine, especially from late afternoon onwards, as it has a stimulating effect for up to 6 hours.
3. Avoid using alcohol to sleep – it produces a shallow, un-restful quality of sleep.
4. Decide bed is for nothing other than sleeping (and making love) – so avoid eating, watching television, telephoning, knitting, having serious discussions, etc.
5. Keep clocks out of sight! Many people create a mini-neurosis through lying awake and checking the clock every few minutes to calculate how much sleep they are missing!
6. Never stay awake in bed for more than about 30 minutes. Have a list of boring/unpleasant tasks beside your bed. Get up and do something from this list if necessary. The idea here is to break the association or anchored-relationship between being in bed and experiencing insomnia.
7. Avoid rewarding middle-of-the-night waking with food, drink, cigarettes, etc.
8. To get better continuous sleep you may need to temporarily deprive yourself of sleep, at first. Get up a little earlier each day – till you are sleeping as you would like. Then gradually extend the length of time you are in bed, once again.
(For example, you might begin by getting up 15 minutes earlier every three days – while still going to bed at the same time – until eventually your mind-body “allows you” to get to sleep more quickly at night. Generally this process takes a few weeks to produce results.)
9. Avoid day-time naps. Sleep requirements vary so if you don’t need a lot of sleep why not use the time constructively – study, hobby, voluntary work, etc.
10. Use your relaxation skills – before sleep or if you wake.
bluebeard7
June 8, 2010 at 7:01 pm
yes, please see a doctor. in the meantime, instead of over-the counter sleep aids, try natural teas. this article reviews sleepytime teas:
http://www.associatedcontent.com/article/304679/product_review_celestial_seasonings.html