Cant sleep

intheknow

absolutely knackered now, had a bath, pampered myself its now 11.20 feel so sleepy, but I know I will sleep soundly till 2 then BANG ! wide awake till 6, always have a lovely sleep between 6 and 7 then I have to get up, This is going on for months now, have tried everything, no tea pr coffee after 6, walk the dog, etc, dont really want to go down the sleeping pill road, cos I have a very addictive streak, dont drink no more, When god made me ,he forgot to put the word....MODERATION in my brain. Would just love 8 hrs sleep....any ideas you lot ?

brokensoul

have you tried lavender oil on your pillow?
Or herbal sleeping aids?

Both might help.

Also, try and see if there is anything worrying you. Unresolved issues often lead to poor sleep.

Todoquetengo

brokensoul wrote: »

Also, try and see if there is anything worrying you. Unresolved issues often lead to poor sleep.

Yeah I often go through bad periods of not being able to sleep and all the usual suggestions never work (no coffee, bath, routine etc.)

For me it's usually stress related, even if it's just something you'd think of as very small and insignificant, if it's playing on your mind even a bit it can stop you sleeping

intheknow

found some lavender in the bathroom, will try that, will let u know, thank u

There is a natural chemical in your body that controlls sleep patterns and some people are missing this, my niece suffers from that, there is a drug called motillum that helps regulate your sleep pattern and as its a natural thing that your body should produce on your own its not like sleeping pills.... see your doctor about it or a health shop that has this product...

Loosing sleep can affect your daily living and life is hard enough ha ha

eemmmm sorry its not motillium i keep getting that mixed up with melatonin as they sound similar, ....... sorry

Overheal

2am....this has to do with the drunks on the street doesnt it? I feel your pain...

Keep warm: those extremities (your fingers, ears and especially your toes) should be nice and toasty. I reccomended wearing a pair of socks to bed..sometimes two

Lil' Smiler

Have you tried doing some exercise? Apart from walking the dog? Something like a glass of wine at night?

There's a combination of essential oils you can burn as Lavender can be what's known as a top or middle not and if it's a top note, it is stimulating & uplifting, if it's a middle, it can be regulating but you're best to burn a mixture of oils in the room an hour or so before bed time.

Below is a list of oils I can recommend to you to help. I made up a blend for my brother to burn when he was finding it very difficult to sleep when he started to take meds for depression and he found they worked.

Top Notes:
Bergamot, Sweet Orange, Mandarin, Basil

Middle Notes:
Juniper, Geranium, Lavender, Marjoram, Chamomile

Bottom Notes:
Rose, Frankincense, Jasmine, Ylang Ylang, Sandalwood

If you blend 1 - 2 drops of 3 oils, so maybe 4-6 drops in a burner with water & leave it in the room before you sleep for a while it can be quite calming on the mind. Normally before exams, when i find it difficult to sleep, I use a blend of Orange/Bergamot, Geranium/lavender and Ylang Ylang/Sandalwood. Mixing a blend of middle & bottom notes is best. the bottom noted essential oils are relaxing oils

It might not work for you but it's worth a shot!

intheknow

Dressed up ffor the artic, Going now..............Please let me sleep. oh and I have the lavender on the pillow too

intheknow

Lil' Smiler wrote: »

Have you tried doing some exercise? Apart from walking the dog? Something like a glass of wine at night?

There's a combination of essential oils you can burn as Lavender can be what's known as a top or middle not and if it's a top note, it is stimulating & uplifting, if it's a middle, it can be regulating but you're best to burn a mixture of oils in the room an hour or so before bed time.

Below is a list of oils I can recommend to you to help. I made up a blend for my brother to burn when he was finding it very difficult to sleep when he started to take meds for depression and he found they worked.

Top Notes:
Bergamot, Sweet Orange, Mandarin, Basil

Middle Notes:
Juniper, Geranium, Lavender, Marjoram, Chamomile

Bottom Notes:
Rose, Frankincense, Jasmine, Ylang Ylang, Sandalwood

If you blend 1 - 2 drops of 3 oils, so maybe 4-6 drops in a burner with water & leave it in the room before you sleep for a while it can be quite calming on the mind. Normally before exams, when i find it difficult to sleep, I use a blend of Orange/Bergamot, Geranium/lavender and Ylang Ylang/Sandalwood. Mixing a blend of middle & bottom notes is best. the bottom noted essential oils are relaxing oils

It might not work for you but it's worth a shot!

Thanks.

the_syco

Listen to crap boring dull music. Loud enough that you can't think really well, but low enough that it won't wake ye.

Profiler

First of all the best bit of your attempt to get past this is the no alcohol - it does not aid proper sleep.

Proper restful sleep is only achieved through several periods of Rapid Eye Movement Sleep. Alcohol prevents this from happening.

As a someone who often feels like a professional insomniac I find that routine is what works best for me.

My evening must have a strict wind down to it each and every night. I start the process an hour before I want to "fall asleep" (Oh it's important for me to have nothing to eat or drink at least 2 hours before bed) With one hour to go TV and the Computer are off (too much stimulation is a bad thing for sleep)

I make sure everything I need for the morning is done long in advance, lunch for the next day made, shirt for work ironed, bus fare, mobile phone and wallet all packed in my bag in advance! This is to stop me thinking/worrying/obsessing about it before I go to bed. (yes obsessive compulsive without doubt )

Next, I wash up, shave if necessary, wash my teeth, then I go to bed.

I find that listening to the same CD every night helps (my choice is Moon Safari by Air) As I know the CD very very well I'm not anticipating a song at all, but it is all routine. I have found that sometimes the next morning I can't even remember the 2nd track beginning. Sometimes I read but again nothing stimulating or anything too interesting so as to get my mind working overtime!

Now this works for me, but not always, you need to find what works for you!

antodeco

the_syco wrote: »

Listen to crap boring dull music. Loud enough that you can't think really well, but low enough that it won't wake ye.

+1. I used to have to listen to westlife! haha

I generally get into bed around midnight, but I lie awake till around 2am, then wake up alot during the night. I dont drink tea or coffee at all (no coffee for 5 years, 2 cups of tea this year). Dont eat any carbohydrates after 7pm. If you can, eat a banana when you wake up. It regulates your blood sugars and calms everything down. Lettuce is also very good before going to bed (not sure why). Ive found if I do light excercise, 5/10 mins, Ill be really awake for around 15 mins, that my body rests and I want to sleep.

So, to sum up! Bananas if you wake up. Lettuce just before you sleep! Also, a glass of warmish water is very good. Improves metabolism as the body can absorb it easier.

bronte

Reading something that bores you to tears ! Usually sets me off,as strange as it sounds!
+1 on keeping the toes toasty, nice hot water bottle.
If I'm cold it'll keep me awake
Hope you're having a good sleep!

Alanstrainor

okay, this might be a bit hard to explain but, what i do when i can't sleep is a kind of "meditation" sort of thingy. Basically you start off by lying on your back in your bed and take a slow deep breath through your nose and hold for three seconds and exhale slowly through your mouth, repeat this about 5 times, until you feel your heart rate drop. Now starting at your feet, tense and relax your muscles, slowly making your way up your body, dont go waving your limbs about, but gently tense and release each muscle group. Now if you're still awake by the time you run out of muscles you should be so relaxed that sleep is inevitable. I hope this helps! I know it sounds mad but it really clears your head.

Sqaull20

5 mile run should do it

antodeco

Alanstrainor wrote: »

....until you feel your heart rate drop.

Followed by call to 999

Alanstrainor

antodeco wrote: »

Followed by call to 999

and the best sleep ever!

intheknow

Tried the Lavender on my pillow, slept like a baby till 7 this morning, I think routine is the trick. Thanks all of you, Boards really is full of good people.

Thanks all, M:)

Singer73

Hurrah!

Semele

Falling asleep ok but waking early/during night can often be a sign that your blood sugar levels have dropped. Your body is therefore in a state of "stress", not the relaxed state necessary for deep sleep. A common suggestion is to have a glass of orange juice beside your bed and have a couple of sips when you wake-this will raise your blood sugar enough to relax your body again. The banana upon waking idea that someone suggested is similar but the action of having to get up and eat something will wake you up even more whereas you can reach out and have a sip of juice while still semi-sleepy. Don't imaging this being good for your teeth though sadly although it does apparently work very well...

I would advise a small snack just before bed for the same reason- it will keep your blood sugar levels stable for longer and maybe getting used to doing this will avoid you having to take the orange juice option!

**Timbuk2**

Firstly, make sure you keep a regular routine. Even if that means going so far as going to bed the same time on weekends as you would on weekedays

Secondly, try give up tea and coffee, altogether. Doesn't matter what time, your biological clock tries to maintain and a regular sleeping pattern but drugging yourself with chemicals doesn't help it

I don't drink coffee so I don't know if it's hard to give up, but here is a page that has a guide to giving it up.
http://www.stevepavlina.com/blog/2005/05/how-to-give-up-coffee/

From the linked page wrote:

Caffeine definitely disrupts my sleep habits. Even if I have a cup of coffee in the morning and none for the rest of the day, I don’t sleep as well. I wake up in the middle of the night, or it’s hard for me to get out of bed in the morning. When I consume no caffeine, I sleep more restfully and wake up easily. I also don’t experience so much midday sleepiness.

I hope this helps!

ergonomics

I know you've managed to get to sleep but wanted to give advice in case you need it. What I do is concentrate on my breathing by breathing in for a count of 'I breath in' and out for a count of 'I breath out'. By concentrating on my both my breathing and my little mantra no other thoughts get into my head and I'm off like a light. I don't even notice my boyfriend's very loud snoring even when people in other rooms are kept awake!

Miss Fluff

Glad you nodded off OP. Lavender really is great. You might also want to give valarian a try

LeixlipRed

I moved out of my house 6 months ago and had serious problems sleeping in my new apartment. Went to the doctor and she advised a breathing exercise which worked miracles for me. The gist of it is, do something that helps you relax for twenty minutes (listening to mellow music, reading something light,etc) then turn off the light. Then concentrate all your attention on listening to your breathing. Don't concentrate on breathing but just listen to the sound of your chest moving,etc. If you're not asleep in twenty mins, turn on the light and repeat whatever you did to relax for twenty mins. Then try the same exercise, etc,etc. But trust me, you'll be gone off to the land of nod by the first time