I dont sleep, help?

[Graciee]

My average amound of sleep is 3 hours and some nights its as little as 1 1/2 hours. I have insomnia so this isnt exactly a huge shock, and im taking melatonin tablets in order to help get my sleep to a better level. However im wondering if anyone has any tips before bed or while in bed in order to get some more restful sleep as my energy levels are truely horrific and its proving a right pain in the arse as im doing my A Levels. Absolutely any advice or suggestions would help immensely!

[BohemianFit]

I, too have trouble sleeping. I was actually diagnosed with sleep apnea which is rare for someone like me (female, early 30s, average weight) but I assume you've ruled that out. You've probably also been told all the typical stuff: don't drink caffeine, don't have a TV in your room, don't sleep with pets but there are two things that helped me immensely: ear plugs and Benadryl. I've weened myself off the Benadryl and only take it when I travel and only sometimes. Hope this helps.

[Trooper]

I  have the same problems. I will take 1 Tablespoon of Nyquil or something for a Nighttime Cold. I don't wake up feeling groggy but rested. 

[bouquetderoses]

Of course you go to bed and get up at the same time as often as you can, you sleep ias far as is possible in complete darkness and quiet, you don't eat for 3-4 hours before going to bed, unless a glass of walm milk etc, ...assuming, then, your sleep hygiene is correct, consider the following, perhaps:

• Do you know if your nose is stuffed up, and/ or or if you snore? (You can get a snore recording app).
• Or if your tongue is too big for your mouth and so (slightly or otherwise) interferes with breathing? (look for serrated / scalloping marks on side of tongue)
• Or if you have gastric reflux or teeth / gum inflammation?

Correcting any or all of these may help, but it may involve an ENT or a specialist sleep dentist or both. Good luck.

[Fluffy_exsmoker]

I also have a hard time sleeping. I too suffer from insomnia and I am ADHD, my family say that I am not just ADHD but more like ADHD HD  (HD for High Definition) On average I sleep about 4 hours per night when I am not fighting the insomnia that is. I feel rested after 4 hours sleep, however when I a running on 1-2 hours sleep I know I am going to have a very rough day. I do resort to taking night time cold medecine when I feel sleep deprived, it does allow me to get 4 and sometimes even 6 hours sleep. I am also one of those power nappers, I can sleep for 15 minutes and feel completely refreshed as if I have had a good night sleep. More than 30 minutes and I will feel tired, and suggish all for the rest of the day. In my opinion sleeping sucks but we need it just as much as we need air. Wishing you luck in finding a sleeping routine that will work for you.

[jrose1982]

First things first:  How long has this been going on; and have you talked to a doctor?  The course of action for a short-term problem (like one brought on by school-related stress) is a bit different than if you have a long-term problem (like sleep apnea).  If this has been going on for a long time then you definitely need to talk to a doctor.

So that considered, Google "sleep hygiene" for some good practices and start trying some things.  Think about the possible causes for your insomnia, and prioritize those techniques that most closely address the causes.  

The techniques I find most helpful:

• Go to bed at the same time every night.  I know this can be diffcult if you feel pressured to study, but sleep is more important.
• Shut off all your electronics, and turn down the lights, about an hour before bedtime.  Use this hour to wind down.  I usually use this time to do some light yoga, wash some dishes, take a shower, or read.  Since I tend to have trouble putting down a good book even when I can barely keep my eyes open, I only read books I've already read during this hour.
• Try the 4/7/8 breathing exercise.  Basically, you inhale deeply for a count of 4, hold it for a count of 7, and exhale slowly for a count of 8.  I find this helpful when my heartrate speeds up just as I'm trying to sleep.

[Sandrad1971]

I sympathize with you as I went 9 months with 1-3 hours of sleep. I went to the doctor and had to take sleeping pills so I could get some sleep. Sleep is essential so you need to get the issue resolved. I was determined to go off the sleep editing so here are some things I do that help me
- regular exercise. Very important
- unwind at night with reading
- when I wake up at night I listen to talk radio with ear buds and it usually gets me back to sleep
-for those occasions when I this does not work and I am sleep deprived for days, I take a sleeping pill

[NKat]

Yeah I'm 14 and I go to bed at about...eight thirty or nine and sometimes earilier. I wake up at the earliest 5:45 for school but my fitbit says I am restless more than half the night so I end up actually sleeping for at most six hours, even though I am in bed more than that. Maybe nine hours.

I always yawn in the morning and it gets annoying. So for a 14 year old, how do you fix that? Now that high school is coming up for me in about seven months I need a firm sleep plan. Plus it takes me ages to fall asleep, not only me being "restless" according to fitbit.

[Fluffy_exsmoker]

It is so difficult for young adults and teenagers to get adequate sleep. With everything going on in your bodies sleep is often affected by all these hormone changes. I had issues and found I got my best sleep between 5 and 9 am and so did my brothers. My son has the same issue now as a young adult. My only advice is to instil a good bedtime routine. No t.v. Or video games an hour before bed, no studying either. Some light reading, a bath with Epsom salts and lavender or chamomile oils, bedtime tea, relaxation, meditation or any calm activities...colouring is big right now and very relaxing. Wishing you luck on getting some quality sleep.

Sent from my iPhone

[NKat]

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[BMH_27]

I have trouble sleeping also I have not be diagnosed with any issues as to why.  I did recently get a weighted blanket though, the first couple nights I didn't sleep very good but since then I have dramatically increase my sleeping and my restlessness has decreased.  It's not the cheapest option (blankets are $200 or more) but it's worth the nights rest!

[awood08]

I take one 5mg tablet of fast dissolve Melatonin each night about an hour before bed. It doesn't make me fall asleep but I seem to sleep more soundly.

[SunsetRunner]

Here is something that has helped me drastically.... Magnesium Citrate... It helps relax you and improve your sleep because it relaxes you. Another thing you might try is hypnosis by Steve G. Jones. You listen to it while you sleep, on repeat if necessary but one of the things it does is suggest a deep peaceful sleep at the end of the tract. He isn't a quack either. He has hundreds of topics to choose from but all of them that I have selected have helped. I have severe chronic pain so sleeping isn't the most comfortable for me either. I have found that not eating carbs within 4 hours of bedtime helps too because I used to wake up within a couple of hours because my blood sugars were falling and I was hungry... So high protein and fats and low carbs in the evening helped that as well... Just some suggestions that worked for me... Hope something helps y'all.

[Ziplock]

So my Fitbit usually says I sleep an average of 6 hours (I'm 14) so I am always yawning. Does this have to do with stuttering? I heard somewhere that when your body doesn't get enough sleep you stutter...is that right?

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[Tonymcg]

There is already great advice posted but would add the removal of all white light such as digital clocks or watches.  Use bed only for sleeping - no TV or reading.  If you awake at night and cannot get back to sleep within 15 minutes, get up, do something else and then return in 30 minutes.