help i need sleep!

[mmatson]

Poor Sleeper In Need of any advice I can get - I have a full schedule working full time as well as school. But it doesn't seem to matter how tired at the end of the day I still can't sleep!!! - I average about 3 - 3.5 hrs a night. I have not had any success with medication sleep aids and am wanting to know If anyone can give me some ideas I haven't tried yet as it is starting to affect my health. Part of this is due to chronic nightmares so please no suggestions that have vivid dreams as a side effect. 

[CEOStretJustice]

I'm a full time student,employee, father and husband I can understand how hard it is to get quality sleep. With the lack of quality sleep you are getting I would reccomend speaking with your family physician. If you didnt wan't to go that route maybe consider Yoga, meditation or something that may help relieve stress and relax you. I know when I'm dead tired at night and get in bed I usually turn on the television or read the news on my phone which is a really bad thing to do. I find that I get a better night sleep if I  leave all electronic devices off.

Good Luck to you 

[Taurus21]

Yoga can help 🙂 I highly recommend searching for Ekhart Yoga on YouTube. I also journal or get out my coloured pencils and colouring book (not kidding haha) before bed. Playing some relaxing music can be a good addition. These activities help quite your mind and focus on letting the creativity flow, getting thoughts out of your head and onto paper so your mind has some room to move and rest. Hope these ideas help.  

[vrDrew]

Its a cruel irony, but often times worrying about getting enough sleep can lead to insomnia. I know that was a factor I faced when I first started tracking my sleep, and saw the cold hard numbers of how little shut-eye I was getting. I know it can be hard to do, but getting into bed actively thinking about your sleep cycle is the last thing you should be doing.

As far as improving the quality and quantity of your sleep, I'd start with a general Sleep Hygiene Checklist:

Make sure your bed; your bedding; and bedroom are up to snuff. Clean, fresh, good quality sheets and bedding; a comfortable, supportive mattress; and a bedroom that is comfortable, quiet, private, and dark makes a huge difference.

Avoid alcohol; caffeine; nicotine; strenuous exercise, and heavy meals close to bed time. Narcotic and other sleep aids are -at best - a short-term fix.

Mentally, you may want to avoid non-fiction; or entertainment that is violent. Don't do school or other work in the couple of hours before bed-time. Stay off the computer for at least an hour before turning in.

Try and set a regular, comfortable bed-time - and do your best to keep to it. Set yourself a pre-retirement routine: wash face; brush teeth; etc.

Do your best to put nagging day-time worries out of your mind as you get into bed. Deal with solvable problems during the day time. Problems that aren't solvable - its best to think about something else when trying to sleep.

Try and get at least an hour or so of moderate exercise during the day. Busy people may want an early-morning workout; or around 5-6 PM.  And ideally finish eating your evening meal at least two hours before retiring.

Many people find a warm bath or shower before bedtime helps relaxation.  You may also find it helpful to read or watch something "comforting" to help clear your mind before sleep. A book you've read before, for instance.

With luck; after five to ten minutes of lying in your comfortable bed, you'll feel your eyelids getting heavy. Put your book on the nightstand, turn out the light, and let sleep overcome you.

Best of luck with this. I know - from my own experience - how frustrating and upsetting persistent insomnia can be. But "rest" assured, if you take some positive steps, you can definitely improve your sleep/

[BalanceSeeker]

I have had the same issue for  years, I believe it was the contributing factor to me developing fibromyalgia.  I have tried all the things listed in the various suggestions without luck.  I even tried multiple medications.  My sleep study showed I rested about 50% of the night, I never got into deep sleep.

What I have had the best success with is cognitive behavioral therapy.  My issue at bedtime is that my mind races, either thinking of things I needed to do in the next days or weeks or I would dwell on things I didn't get done or things I said that I regretted.  I could not shut down.

I tried meditation, I tried doing the relaxation techniques of focusing on various body parts but inevidently my mind would go back to racing thoughts no matter how hard I tried to focus on the relaxation technique of the day.

What has finally started to work for me is to listen to the congitive therapy sessions while trying to get to sleep.  That has enabled me to focus on what was being said instead of my mind being off to the races.  I tried using the practicing the techniques that the videos say you should use without listening to the audio but if I don't actively listen, it doesn't work, my mind wanders.

There are sessions available on you tube which should help you to get relaxed.  Best of luck to you!

[Clashton]

I had terrible problems for around 4 years, my sleep pattern is still nopt perfect, but I ended up downloading the Calm app on my ipod.  It seems to help a lot, the other thing that is suggested is don't leave the ipod on the table next to you, if possible charge it in another room, the blue light given off by charging phones, ipods, tablets and computers generally keeps you awake.

I'm now averaging around 6 hours a night instead of 3, so something's worked!

[mmapgar]

I was in a similar situation, sleeping only 3 to 4 hours.  I found out I have adrenal fatigue. I have made some changes in my diet and I am taking some supplements suggested in the Diet Cure by Julia Ross. Now, I am able to sleep 7 hours. This is a great improvement from a month ago.  I am working my way to 8 hours!

You can take the symptoms’ questionnaire of the Diet Cure and see if a change in diet could help. http://www.dietcure.com/take_the_quick_symptoms_questionnaire.html

[Clashton]

According to that quiz I'm a mess lol