Sleep problems

LegacyUser

As i sit at my desk after another night of nosleep i wonder if theres any quick solutions or explanations for it..

last night.. out all day had a few drinks 4pints max and then hit bed at 9.30pm.. fall asleep soundly.. wake up at 1.30am and remain awake until i get up which is at 4.30am. makes no sense as i was so tired at 930pm..

this constantly happens when im going back to work.. either a sunday night or after a bank holiday like last night.. waking up at 1.30am is a new one.. usually its not getting to sleep until then is the problem..

i had a prescription for sleeping tabs a while back after coming back from holiday and now i use calms and other herbal tabs from chemist but im wondering if there is a better way to get to sleep.. any other remedies apart from teh exercise etc.. the thing is i am always tired, very tired, but can't sleep.

its obviously something to do with my early rising but ive been doing this for years and its only crept up recently.

Faith

Does this happen all the time, or only after you've been drinking? Personally, I can't stay asleep when I've been drinking, no matter what. I go to sleep at 4am and I'm awake again by 9.

Other than that, is there anything on your mind? Are you stressed about things? Has something changed at work?

Not able to sleep/go back to sleep is really frustrating, and the longer it goes on, the less likely you are to sleep! When it happens to me, one of two tactics work sometimes: Either I toss and turn for ages and finally think "Right! I'm going to sleep!". I get into the position I sleep in and just close my eyes and think about falling asleep. The other thing that helps is yogic breathing, where you lie on your back and just concentrate on your breathing. You breathe in slowly and as deeply as your can, concentrating on the breath, feeling every part of your lungs expand right up to your throat. Hold it for a couple of seconds then breathe out, until your lungs are empty. Repeat as required. This is an excellent way of relaxing and focusing your mind on something calm.

I think warm milk actually has some sleep-inducing ability due to its high levels of tryptophan, which is what's in turkey that makes you sleepy. The warmth is comforting, whereas a cold drink shocks your system. Try to stay away from caffeine for about 4 hours before you go to bed. Try to avoid doing anything like work in your bed. Lavender oil sprinkled on your pillow can also help, if you can stand the smell.

If this is becoming a chronic problem though, try talking to your doctor again.

LegacyUser

Usually this happens to me too. i'm more than likely stressed over something. no matter how small or big - whats on your mind can really affect your sleep. if there is something bothering you try talk to someone.

RPGGAMER

drink casein protein(6-8hours of sustained amino acid release). or warm milk if you're short on dough. certainly not alcohol. it disrupts sleep. gET A bedtime routine. 3 hours of winding down. no exercise or strenuous stuff, 'cept sex. maybe some routine tv show. reading. not video games either they cause too much adrelaline etc. lower carb(high protein/fat) foods like boiled eggs and avacados or casein and fishoil tablets do it for me. well thats my 2 cents

exercise regularly too of course. daily. a daily walk 3-4 hours before bedtime is good if your're very bad.

i think insomnia is a product of our modern lifestyle. come out of the rat race for awhile. do the functional human stuff like: healthy eating, exercise, sex and outdoors stuff and usually youll be fine. or use some healthy escapism like a good book if things are really bad..

Pat Mustard

This works for me:

1. Exercise regularly. I try to run 3/4 times a week.
2. Try to limit going out late on the weekend to one night so as not to disrupt sleep patterns.
3. Try to reduce alcohol intake. Alcohol disturbs sleep.
4. Try to get to bed at the same time every night.
5. Try to get to bed half an hour early and read, it helps you wind down.

LegacyUser

thanks for all teh suggestions

will let you know how i get on

TskTsk

Unregistered wrote: »

its obviously something to do with my early rising but ive been doing this for years and its only crept up recently.

I went through the same thing about 12 months ago. A few of things that really helped me:

1. Do not use one of those radio alarm clocks that gives off a glow, no matter how dim it is. If you have to use one, then cover it so it's not lighting up the room.
2. If possible, get black-out blinds for your windows. They're especially helpful as the days get longer during the summer months.
3. Try using those foam earplugs to block out all sound. You might just be sleeping very lightly and noise from outside could be enough to waken you.
4. Keep your body warm, but make sure you're not breathing stale air all night.

Good luck.