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Advice on getting to sleep quicker.
- Thread starter Nyarlathotep
- Start date
I hope you can stay away from medicine. That seems to put a lot of people on a yo-yo of taking meds to sleep, then meds to wake up.
Do some research on circadian rhythm.
-Mike
Do some research on circadian rhythm.
-Mike
I plan on staying away from them. With something like weed I end up staying awake LONGER to enjoy the total effect
LOL 
Gonna try meditating tonight. I've only got 2 late shifts this week, not 3, so Im quite happy about that. Not so happy that I've only got 4 shifts total, not 5, but I think thats cus it would've meant me working 6 in a row, or having split days off. Hopefully. I really don't feel like being jerked around at the best of times....
I've been an insomniac as long as I can remember. The only thing my parents could do to get me to sleep as a toddler was to give me warm milk and drive me around the block. The frightening thing is that while I have constant problems falling asleep at home, I still get VERY drowsy when driving late at night or when otherwise tired. It's led me to drive off the road on I-5 into the fields and nearly drive off the road numerous other times.
+1 I find that if I work out hard after dinner I have a lot better success falling asleep a few hours later. But anything shorter than two or three hours and I'm still wound up.
Years ago I started to self medicate my insomnia with alcohol, usually straight liquor but red wine would work too and then I realized that after a while I was drinking myself to sleep before even trying to sleep normally. Fears of alcoholism led me to finally seek medical help for my insomnia.
I went through a few medications both prescription and over-the-counter before I was finally given Ambien. While I didn't hallucinate, I really dislike the "fog" that it put me in mentally. I've cycled off and on with it a few times and am thankfully in a (so far) long period where I'm sleeping well and don't need it.
For someone with serious insomnia, I think drug treatment is the only real solution. For people without true insomnia and just bouts of sleeplessness, I think wearing your body down a bit (through work or exercise), having a consistent sleep schedule and giving yourself time (a half hour or so) before you really want to go to sleep to unwind (reading works well) is your best bet.
+1 I find that if I work out hard after dinner I have a lot better success falling asleep a few hours later. But anything shorter than two or three hours and I'm still wound up.
Years ago I started to self medicate my insomnia with alcohol, usually straight liquor but red wine would work too and then I realized that after a while I was drinking myself to sleep before even trying to sleep normally. Fears of alcoholism led me to finally seek medical help for my insomnia.
I went through a few medications both prescription and over-the-counter before I was finally given Ambien. While I didn't hallucinate, I really dislike the "fog" that it put me in mentally. I've cycled off and on with it a few times and am thankfully in a (so far) long period where I'm sleeping well and don't need it.
For someone with serious insomnia, I think drug treatment is the only real solution. For people without true insomnia and just bouts of sleeplessness, I think wearing your body down a bit (through work or exercise), having a consistent sleep schedule and giving yourself time (a half hour or so) before you really want to go to sleep to unwind (reading works well) is your best bet.
there are times i can't go to sleep either... even after a long day.. it's just part of life for me.. when i really need sleep, i hit the diphenhyrdramine.
I know you take some heat for your "addiction" (kidding, of course) to Benadryl, but it actually works. I've done it in the past as well. Benadryl has a lot of the same ingredients as other sleep aids. For me it's usually work or some kind of stress and it's just enough to knock me out.
One other thing is ear plugs. Right now I have the windows open and the birds like to get up around 5:00 A.M. Man, they can make a racket.
Here's some tips that have helped me or my family members over the years:
* See your doctor
So he/she can rule out medical problems, e.g. hyperthyroid, sleep apnea and others.
*Sleep Apnea
If you have been diagnosed with Sleep Apnea, it's a very serious issue going way beyond loud snoring. This is a very serious issue that needs to be addressed. Using the CPAP mask/machine will help you feel much better, help prevent heart attacks, diabetes and many other problems. If your mask is not comfortable, there are many styles available. You may have to go through 3 or 4 before figuring out which one will work for you. Adjust the mask when laying down. Regular adjustment is necessary. Newer machines are much quieter. Be patient.
*If you wear glasses/contacts
Make sure your prescription is correct. If not, your eyes will get tired from eye strain, may be causing headaches, muscle tension and pain that may interfere with your sleep.
*Allergies/sinus problems
If you have allergies, sleep disturbances can be caused by swollen sinuses that cause difficulty in breathing. Actually, anything that causes difficulty in breathing could be a problem, e.g. asthma.
Get a anti-allergy cover for all your pillows and the mattress to reduce your exposure to allergens.
Use a "neti pot" to clean your sinuses. IME, really helps relieve sinus pressure. Also use regularly when you have a cold or if you get sinus infections regularly.
I have also been taking anti-allergy shots for years and it's worked out well for me. Wash/change your bedding at least once a week. Wash your blankets regularly. Dust/vacuum your room at least weekly. If you have carpet, think about installing hardwood floors so it's easier to clean.
You may want to check with an ENT (ear,nose and throat), allergist or your primary doctor for help on this. Be careful of over the counter allergy meds that may disturb your sleep.
Speaking of sinuses (especially for the guys), if you trim your nose hairs very close with one of those battery powered trimmers, this can also help you breath a lot more easily.
*Reduced melatonin
As you get older, your melatonin production may be reduced. You might try taking a small dose of melatonin at first to see if helps. Don't take too much because you may get nightmares and it will disturb your sleep.
Sleeping meds
See your Doc and discuss the various types. Sometimes lack of sleep is so serious, it may warrant taking meds. Since your body may react differently to different dosages, speak to your Doc about that if you're having trouble with the meds. Take them for as short a time as possible.
*Check your diet
Substantially reduce salt and carbohydrate (especially sugar/processed foods) intake for one month. The will help level out your glucose/insulin load and take stress off of your body. See if that helps you feel better and sleep better. Read the labels of all products you eat. Understand the "per serving" numbers. It's easy to be informed of what you're actually putting in your body.
*Vitamins/supplements
One thing I did was to stop taking all over the counter vitamins/supplements to see if they were affecting me negatively. Turns out the recommended dosage for some of them was too much for me and making me feel tired during the day so I would nap and disturb my sleep at night. I also think that the coating on some of the pills bothered me. I've since gone to chewable substitutes and or stopped taking them all together. I've improved significantly. I went to chewable adult vitamins and those have worked out well for me.
* Sleep only when sleepy
This reduces the time you are awake in bed.
* If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
Sit quietly in the dark or read the warranty on your refrigerator. DO NOT expose yourself to bright light while you are up. NO TV. The light gives cues to your brain that it is time to wake up.
* Don't take naps
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
* Get up and go to bed the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better. Try this for a couple of weeks to determine if this is a factor in your sleep disturbances. It's difficult to do on a long term basis but easy to rule out as a problem.
* Don't exercise too close to bedtime
Regular exercise is very helpful for helping you sleep well. Exercising in the morning or early afternoon may be best so it will not interfere with getting to sleep. If you can only exercise in the evening, I suggest you test how much exercise you can do how close to bedtime before it interferes with getting to sleep. I found that exercising between 7-8:30pm and hitting the sack by midnight worked for me.
* If you have muscle tightness
If you sit at a desk all day, try getting a massage once a week for a few week to help relax your overall muscle tension. For a DIY massage, search for "percussion massager", Home Medics sells a very good one that I use.
*Developing sleep patterns
It is important to give your body notice that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises, turn down the lights by half. Let your body know that sleepy time is coming.
Make a list of the things you need to do to prior to going to sleep. Keep it by the side of your bed. It's easy to forget things, especially if you're trying to change your habits.
* Only use your bed for sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
*Water
Be sure to drink enough water during the day. Water helps your body process everything and lubricates from the inside as well. It helps keep your body balanced. If your pee is dark yellow, you're not drinking enough.
However, too much water too close to bedtime may cause you to have to get up and visit the bathroom in the middle of the night. Reduce water consumption close to bedtime and be sure to pee before bedtime.
* Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
I only drink coffee in the morning. For some people, even early afternoon caffeine intake can affect your night time sleep cycle. It's easy to test yourself on this stuff to see if it interferes with your sleep.
Caffeine and nicotine are stimulants that can interfere with the ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you may end end up having disturbed sleep.
* Have a light snack before bed
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended. Try eating different amounts to figure out what works for you.
* Take a hot bath/shower 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Taking a shower before bed also will reduce and skin irritants that you might have picked up during the day and may bother you while you sleep.
* Make sure your bed, bedroom and sleep attire are comfortable and your room quiet/dark for the entire night.
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. Maybe a fan will help. Some of the new fan lamps have remotes and are thermostatically controlled.
If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs and/or get a sound (white noise) machine.
Get a thermometer - It's helpful to know the temperature in room before you go to sleep and how much the temperature drops during the early morning so you can adjust your sleep attire.
For example - if your feet get cold in the early morning, put socks on before you go to sleep, don't cover up with more blankets that make you too hot and uncomfortable.
If you sleep with the window open, are there dogs barking, cats fighting, emergency sirens, car alarms or other noises that are waking you up? Sound (white noise) machines can work well. If you place one by your open window, most sounds coming from outside will be blocked out. A steady sound rather than ocean waves may worked better for you.
If your bed is old, your body may be reacting to it in a negative way. If the foundation is good, you can usually get by with replacing your top mattress. If you've gained weight, your mattress may not be supporting you properly.
I tried a pair of those shiny basketball shorts to sleep in. They're smooth and allow you to move around much easier when you're trying to get comfortable.
*Pillows
Replace your pillow regularly. Be sure and get an anti-allergy cover for it (even if you don't have allergies). The cover will keep your pillow clean and free from sweat and other bodily exfoliations or excretions.
You may also want to try more than one pillow or a specialty pillow that's made for supporting your neck for proper breathing. There are styles and sizes available. There are even multi-level pillows that allow for your arm/shoulder placement. Side and back pillows may also help. Neck pillows may help keep your head aligned so you can breathe better. A headboard for your bed may help keep your pillows from sliding off the end of the bed.
* Sleep habits of your significant other
Does your partner snore? Move around a lot? Get up to pee? Watch TV while you try to sleep? Does your partner have back pain or any other conditions that are disturbing their sleep that in turn disturbs yours? Does your bed move around when they get out of bed or move around?
Any of those things may be significantly disturbing your sleep. Maybe your partner should be reading this same list. Replacing your mattress with one that doesn't bounce or even getting separate beds and putting them next to each other might help. As a test, either one of you sleeping in another room for a few days may help you figure out what the problem is.
*Animals in the bed with you
Remove animals for your bed because they may be moving around during the night and disturbing your sleep, especially if they take up too much room on the bed or you have to get up to let them out to pee. Make sure that's taken care of before you all go to sleep.
* Use sunlight to set your biological clock
As soon as you get up in the morning, go outside and turn your face to the sun for 10 to 15 minutes. Schedule the time for a week to test and how it helps your sleep. If you're on a tight schedule, some is better than none.
One last thought: be patient in solving your sleep problems. It may be one thing or a combination of things that get you the rest you need. I suggest keeping a sleep diary if you're starting to try some of these things. New habits can take 30 days or more to take root.
Note: I'm not a medical professional, only a person with a long history of sleep problems.
For all of the above: IME/IMO. YMMV. Do some research on anything you have questions on. Speak to your doctor before doing anything.
* See your doctor
So he/she can rule out medical problems, e.g. hyperthyroid, sleep apnea and others.
*Sleep Apnea
If you have been diagnosed with Sleep Apnea, it's a very serious issue going way beyond loud snoring. This is a very serious issue that needs to be addressed. Using the CPAP mask/machine will help you feel much better, help prevent heart attacks, diabetes and many other problems. If your mask is not comfortable, there are many styles available. You may have to go through 3 or 4 before figuring out which one will work for you. Adjust the mask when laying down. Regular adjustment is necessary. Newer machines are much quieter. Be patient.
*If you wear glasses/contacts
Make sure your prescription is correct. If not, your eyes will get tired from eye strain, may be causing headaches, muscle tension and pain that may interfere with your sleep.
*Allergies/sinus problems
If you have allergies, sleep disturbances can be caused by swollen sinuses that cause difficulty in breathing. Actually, anything that causes difficulty in breathing could be a problem, e.g. asthma.
Get a anti-allergy cover for all your pillows and the mattress to reduce your exposure to allergens.
Use a "neti pot" to clean your sinuses. IME, really helps relieve sinus pressure. Also use regularly when you have a cold or if you get sinus infections regularly.
I have also been taking anti-allergy shots for years and it's worked out well for me. Wash/change your bedding at least once a week. Wash your blankets regularly. Dust/vacuum your room at least weekly. If you have carpet, think about installing hardwood floors so it's easier to clean.
You may want to check with an ENT (ear,nose and throat), allergist or your primary doctor for help on this. Be careful of over the counter allergy meds that may disturb your sleep.
Speaking of sinuses (especially for the guys), if you trim your nose hairs very close with one of those battery powered trimmers, this can also help you breath a lot more easily.
*Reduced melatonin
As you get older, your melatonin production may be reduced. You might try taking a small dose of melatonin at first to see if helps. Don't take too much because you may get nightmares and it will disturb your sleep.
Sleeping meds
See your Doc and discuss the various types. Sometimes lack of sleep is so serious, it may warrant taking meds. Since your body may react differently to different dosages, speak to your Doc about that if you're having trouble with the meds. Take them for as short a time as possible.
*Check your diet
Substantially reduce salt and carbohydrate (especially sugar/processed foods) intake for one month. The will help level out your glucose/insulin load and take stress off of your body. See if that helps you feel better and sleep better. Read the labels of all products you eat. Understand the "per serving" numbers. It's easy to be informed of what you're actually putting in your body.
*Vitamins/supplements
One thing I did was to stop taking all over the counter vitamins/supplements to see if they were affecting me negatively. Turns out the recommended dosage for some of them was too much for me and making me feel tired during the day so I would nap and disturb my sleep at night. I also think that the coating on some of the pills bothered me. I've since gone to chewable substitutes and or stopped taking them all together. I've improved significantly. I went to chewable adult vitamins and those have worked out well for me.
* Sleep only when sleepy
This reduces the time you are awake in bed.
* If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
Sit quietly in the dark or read the warranty on your refrigerator. DO NOT expose yourself to bright light while you are up. NO TV. The light gives cues to your brain that it is time to wake up.
* Don't take naps
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
* Get up and go to bed the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better. Try this for a couple of weeks to determine if this is a factor in your sleep disturbances. It's difficult to do on a long term basis but easy to rule out as a problem.
* Don't exercise too close to bedtime
Regular exercise is very helpful for helping you sleep well. Exercising in the morning or early afternoon may be best so it will not interfere with getting to sleep. If you can only exercise in the evening, I suggest you test how much exercise you can do how close to bedtime before it interferes with getting to sleep. I found that exercising between 7-8:30pm and hitting the sack by midnight worked for me.
* If you have muscle tightness
If you sit at a desk all day, try getting a massage once a week for a few week to help relax your overall muscle tension. For a DIY massage, search for "percussion massager", Home Medics sells a very good one that I use.
*Developing sleep patterns
It is important to give your body notice that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises, turn down the lights by half. Let your body know that sleepy time is coming.
Make a list of the things you need to do to prior to going to sleep. Keep it by the side of your bed. It's easy to forget things, especially if you're trying to change your habits.
* Only use your bed for sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
*Water
Be sure to drink enough water during the day. Water helps your body process everything and lubricates from the inside as well. It helps keep your body balanced. If your pee is dark yellow, you're not drinking enough.
However, too much water too close to bedtime may cause you to have to get up and visit the bathroom in the middle of the night. Reduce water consumption close to bedtime and be sure to pee before bedtime.
* Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
I only drink coffee in the morning. For some people, even early afternoon caffeine intake can affect your night time sleep cycle. It's easy to test yourself on this stuff to see if it interferes with your sleep.
Caffeine and nicotine are stimulants that can interfere with the ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you may end end up having disturbed sleep.
* Have a light snack before bed
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended. Try eating different amounts to figure out what works for you.
* Take a hot bath/shower 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Taking a shower before bed also will reduce and skin irritants that you might have picked up during the day and may bother you while you sleep.
* Make sure your bed, bedroom and sleep attire are comfortable and your room quiet/dark for the entire night.
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. Maybe a fan will help. Some of the new fan lamps have remotes and are thermostatically controlled.
If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs and/or get a sound (white noise) machine.
Get a thermometer - It's helpful to know the temperature in room before you go to sleep and how much the temperature drops during the early morning so you can adjust your sleep attire.
For example - if your feet get cold in the early morning, put socks on before you go to sleep, don't cover up with more blankets that make you too hot and uncomfortable.
If you sleep with the window open, are there dogs barking, cats fighting, emergency sirens, car alarms or other noises that are waking you up? Sound (white noise) machines can work well. If you place one by your open window, most sounds coming from outside will be blocked out. A steady sound rather than ocean waves may worked better for you.
If your bed is old, your body may be reacting to it in a negative way. If the foundation is good, you can usually get by with replacing your top mattress. If you've gained weight, your mattress may not be supporting you properly.
I tried a pair of those shiny basketball shorts to sleep in. They're smooth and allow you to move around much easier when you're trying to get comfortable.
*Pillows
Replace your pillow regularly. Be sure and get an anti-allergy cover for it (even if you don't have allergies). The cover will keep your pillow clean and free from sweat and other bodily exfoliations or excretions.
You may also want to try more than one pillow or a specialty pillow that's made for supporting your neck for proper breathing. There are styles and sizes available. There are even multi-level pillows that allow for your arm/shoulder placement. Side and back pillows may also help. Neck pillows may help keep your head aligned so you can breathe better. A headboard for your bed may help keep your pillows from sliding off the end of the bed.
* Sleep habits of your significant other
Does your partner snore? Move around a lot? Get up to pee? Watch TV while you try to sleep? Does your partner have back pain or any other conditions that are disturbing their sleep that in turn disturbs yours? Does your bed move around when they get out of bed or move around?
Any of those things may be significantly disturbing your sleep. Maybe your partner should be reading this same list. Replacing your mattress with one that doesn't bounce or even getting separate beds and putting them next to each other might help. As a test, either one of you sleeping in another room for a few days may help you figure out what the problem is.
*Animals in the bed with you
Remove animals for your bed because they may be moving around during the night and disturbing your sleep, especially if they take up too much room on the bed or you have to get up to let them out to pee. Make sure that's taken care of before you all go to sleep.
* Use sunlight to set your biological clock
As soon as you get up in the morning, go outside and turn your face to the sun for 10 to 15 minutes. Schedule the time for a week to test and how it helps your sleep. If you're on a tight schedule, some is better than none.
One last thought: be patient in solving your sleep problems. It may be one thing or a combination of things that get you the rest you need. I suggest keeping a sleep diary if you're starting to try some of these things. New habits can take 30 days or more to take root.
Note: I'm not a medical professional, only a person with a long history of sleep problems.
For all of the above: IME/IMO. YMMV. Do some research on anything you have questions on. Speak to your doctor before doing anything.
I tried one of those all natural sleep aids before. It had melatonin and a whole slew of other things. Didn't work well for me. I think the percentage of melatonin was probably really low.
Can you get straight melatonin?
Can you get straight melatonin?
Yes. Take a small dose to start. Maybe half a pill. See how it goes.
I suggest taking it 5-10 minutes before getting into bed as you actually go to sleep.
