What I do depends on what exactly is causing the insomnia, but I've also been struggling with insomnia and an inconsistent sleep schedule for a long time.
If I'm having trouble staying asleep (waking up after only 2-4 hours), I'll start taking a melatonin before bed, which usually solves that problem.
If I'm having trouble going to sleep, the melatonin will help that if I take it early enough. Other things that I also need to do include limiting coffee/caffeine intake (no more than 2 cups, not any after noon), no computer or smartphone after a certain time (the light from the monitor causes me to be more wakeful).
If you are having trouble with tiredness during the day, plus not being able to stay asleep, you might need a sleep study to check for sleep apnea. Also, if you sleep with a partner, and they wake you up with snoring or excessive movement, they might need a sleep study, or you might need a bigger bed or separate beds.
Melatonin gave me bad dreams. I've been taking GABA with my evening supplements. I also take calcium in the evening.
Fitness Minutes: (31,937)
3,663 8/6/13 9:22 A
I usually go downstairs, make a cup of tea and check e-mails, go on Spark People etc and then eventually go back to bed. This doesn't happen very often though, and usually I've had some sleep but can't get back to sleep.
Fitness Minutes: (18,507)
1,377 8/6/13 9:15 A
Melatonin has really helped me. It is pretty easy to find at most stores.
Fitness Minutes: (7,889)
1,109 8/6/13 5:39 A
Lots of walking.... boring tv ..... reading a book in bed
Fitness Minutes: (74,968)
20,757 8/6/13 3:19 A
I have never had 6 to 8 hours sleep unless i was ill. It has never bothered me as I know no difference.
If I get tiered I just go to sleep in the day. My doctor has never been able to help other that suggest sleeping pill and to me that is a no,no
I do feel sorry for the people who suffer with it but after 69 years I am not going to worry about me.
Fitness Minutes: (54,793)
2,641 8/6/13 1:21 A
have you tried hypnosis? or meditation before bed? I recently started using a free weight loss hypnosis app on my iphone.. i dont actually "go under" but it is VERY VERY relaxing and each time i listen to it i go into a deeper state of relaxation. then when its over and i turn my phone off, i fall asleep very quickly and sleep very very well. the one i use is called mindifi.
Edited by: PETUNIABETH at: 8/5/2013 (15:12)
Fitness Minutes: (6,082)
505 8/5/13 2:27 P
I take melatonin.
Fitness Minutes: (36,182)
904 8/5/13 1:34 P
What I usually do is lay in bed angry that I am awake when I want to be asleep. Don't do that. It's one of the worst things you can do (doesn't stop me, though!)
Only use your bed for sleeping and sex. No reading, no TV, no anything else. You will begin to associate awake time activities with your bed and that will exacerbate your insomnia. Once it is obvious that you're not going to fall asleep, after about 20 minutes you're supposed to get out of bed and go do something relaxing. Read a book. Write. Sit in the dark and pet your cats if you have them. Mine love this. Sometimes I wonder if they wake me up in the middle of the night just so that I will pet them.
Two things that I have found that have really really helped me with my insomnia are: 1) working out on a regular basis, and 2) cutting out alcohol
I used to have one or two beers with dinner or watching TV and I found that when I cut that out, my sleep quality improved quite a bit.
If all else fails, my primary care physician told me to take Benadryl. Start with one tablet and if that doesn't work, take two. It is a non-habit-forming sleep aid.
Good luck! Insomnia stinks!
Fitness Minutes: (3,408)
177 8/5/13 1:17 P
Fitness Minutes: (19,876)
541 8/5/13 11:53 A
I sometimes take Melatonin to help me fall asleep.
Fitness Minutes: (40,069)
4,472 8/5/13 11:50 A
sometimes chamomile tea will help
when nothing works, I catch up on my ironing or 'deep' cleaning (china cabinet, cabinets, closets, etc)
Fitness Minutes: (11,285)
3,116 8/5/13 11:13 A
Lucky for me, I do not have that problem. Perhaps once or twice a year that I just can't get to sleep. Not bad.
Fitness Minutes: (42,850)
894 8/5/13 8:45 A
I struggled with it all my life. I get up, take a Melatonin, drink hot choc, and do the hidden pictures and crossword from the Sunday Paper. Sometimes it works. Sometimes it doesn't.
Fitness Minutes: (87,796)
11,711 8/5/13 8:03 A
I usually get up and do something quiet for awhile.
Fitness Minutes: (76,885)
2,953 8/5/13 6:44 A
My husband is a light sleeper as well as one of those people who ruminates over work while trying to sleep. We bought a white noise machine and it has worked wonderfully. There are six modes ie: rainforest, ocean, rain etc. It was about $25 at the local drug store.
Fitness Minutes: (1,110)
71 8/5/13 5:20 A
I turn the tv on low, nothing too exciting, and I'm out in about 10 minutes. The tv is on a timer and shuts off.
Fitness Minutes: (40,028)
4,593 8/5/13 5:14 A
I have it really bad, too. It's a work in progress... Don't go to bed hungry, is the first thing... Seek the advice of a professional, to ensure that there are no underlying issues or concerns. If you had gastric bypass, be sure to speak with your dr.about what you're going thru.
Fitness Minutes: (33,284)
21,855 8/5/13 4:52 A
This has happened to me lots, as a result of undue stress. bad dreams and pain.
I generally get up for a while - if I am hungry will have a healthy snack and a drink (not tea/coffee), and go to bed a bit later. Sometimes I have to resort to some sleeping med. but not if I will be driving anywhere the next day.
Some people find it helpful to have a diary by their bed, and if there is something worrying them, to write it in the diary, the turning the light out. This allows the mind to 'let go' of the worry because it knows that it won't be forgotten.
Some people find it helpful to have a little white noise going - gentle music or talk-back radio playing softly. It can be soothing.
Make sure that the room isn't too hot or too cold.
Pull the curtains over to prevent any street light or bright moonlight coming in the window.
Don't do heavy duty exercise before going to bed.
Take a long, hot bath - put in some lavender oil and soak it up, or just rub a little lavender oil into your temples or put a drop on the pillow
Have a cup of chamomile tea before bed
Practice relaxation techniques - i.e. proper breathing, and muscle relaxation exercises - once in bed.
Make sure that you are eating quality food - not processed junk - and that you are getting enough lean protein and plenty of fruit and veges in your diet.
Are you on medications? It may be that if you are, they may be better taken at the opposite end of the day - talk with your Dr about this, and if the tips given don't work, talk with your Dr about the insomnia too.
Edit: I read your SparkPage and see that you belong to some Gastric teams. Make sure that your diet is as prescribed by your health professionals, including any supplements that they recommend.
Good luck, Kris
Edited by: SLIMMERKIWI at: 8/5/2013 (04:54)
Fitness Minutes: (0)
40 8/5/13 1:46 A
What do you do when you just cant fall or stay asleep?
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