i have insomnia what are some some suggestions to help me snooze!?
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I had a bad problem with insomnia for many years, and did some research on it. Here are the things I’ve found that help the most.
1. Don't take the sleeping pills. Although they are not addictive in the way we tend to think (you won't jones for them if you miss taking them) they are addictive in the sense that once you have taken them for a while, you will have to take them to get to sleep, but they won't have the same effect they used too. This is because you tend to not get the necessary REM sleep you need to be rested. If you must take a sleeping pill, take it well before you go to sleep. For instance, I prefer to take sleeping pills 2 hours before I go to sleep, so that the pill can get into my system and make me drowsy before I get into bed, then get out of my system (hopefully) early enough that I get some normal sleep.
2. Try to go to bed at about the same time every night. You have some wiggle room on this, but if you stay out on Saturday night till 3, it'll be harder to go to sleep at 10PM Sunday.
(Which somewhat contradicts:)
3. If possible, don't go to bed if you're not sleepy. Note - one thing I have read and found to be true is that you have to be awake for 12 hours before you can go back to sleep. So if you sleep till noon, again, you won't be sleepy at 10PM.
4. Don't spend more than 15-30 minutes trying to get to sleep. If you notice that you've been in bed more than 15 minutes, get out of bed and do something for a while. Make sure what you do isn't going to make you more hyper; e.g. no exercising or energetic music or writing posts to online debates.
5. When you go to bed, choose a chore or some other task that you do not want to do and tell yourself that if you are still awake in thirty minutes you will do that task. Then, if you are still awake, get up and do your chosen task. This is my favorite suggestion, as it has worked nearly every time I've used it. .
Those are the most useful suggestions I have. Other things you can try:
Before you start getting ready for sleep, turn off high energy music and turn the lights down. I love R&R music, but I went through a period where I had to turn the radio off every night about an hour before I went to bed, or I would be to wired to sleep. And our bodies react to reduced light by producing melatonin which puts us to sleep.
Get plenty of exercise, but not right before bed. (Unless you're weird like me - exercise right before bed just puts me to sleep)
Another suggestion that might work is to relax your body, consciously, one area at a time, starting from your feet. You think about the ball of your left foot and relax it, then the ball of your right foot, then the arch of your left foot, etc. You have to concentrate (pretty hard) on what you are doing
Sex *grin* by yourself or with an SO, it produces a nice soporific chemical, which does a nice job of putting you to sleep.
Other Answers:
If you are looking to try to fix it yourself, I use Tylenol PM, it works. Usually at the end of the day I have aches and pains(mother of 2) and so the pain reliever and the sleep aid combined is nice. If you are going to talk to a doctor aout it, the doctor will more than likely tell you that if you've been having troub;e sleeping for more than 2 weeks, its chronic insomnia, and he/she will prescribe you something like Ambien or Lunesta. Good Luck
People suggested melatonin to me, but it upsets my stomach. You might have better results with it. Chamomille and lavender are both supposed to relax you, why not relax in a bath with some lavender bath salts and then have a cup of chamomille tea?
Cardiovascular exercise, alcohol, shower, mastur bation.
Turkey, mashed potatoes, gravy, warm milk or hot choc. w/ milk in it.
Here are some things that can help.
1. Limit daily intake of caffeine especially after 6 pm.
2. Try to avoid watching TV and hour before bed, if your mind is too stimulated it can keep you awake. 3. Drink enough water during the day, preferably half your body weight in ounces. Water is a metabolism regulator, if yours is stable you will sleep better.
4. Try to exercise 3-5 times a week, when you sleep your body rebuilds itself, so exercising will allow the body to make you tired by emitting chemicals that allow you to get more restful sleep.
5. Try to relax about an hour before bed, limit stimulation to your brain, meditate, read relaxing material, listen to soothing music.
6. One of the best natural treatments for sleep deprivation is lavender extract. Some people dont like it but you put a few drops on your pillow and you will be out like a light.
Regardless of your other issues you have going, some which you may have little control over such as stress, these are small things you can control that can help you sleep better.
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