Cant sleep...please help!!!!!?

Question

I have this problem whith insomnia...What can I do???

Answer 1

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 too 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.

Answer 2

Take a morning walk outside. Light exposure during the day helps keep your body clock regulated. An early morning walk in the daylight upon rising will help promote sleep at night.

Set a daytime worry hour. Set a concrete time for worrying during the day. Be very focused about it: List each worry in writing with a plan for handling each one. When a worry wakes you, tell yourself that you have it covered and go back to sleep.

Resist the urge to nap. Napping during the day after a sleepless night will only throw your body clock off balance. You want to consolidate your sleep and get enough of it.

Set a bedtime. Adults need a regular bedtime, just like children. We have body clocks that synchronize our systems. Establish a set sleep and wake time, then stick to it every day. That tells your clock to make you sleepy at night and wakeful in the morning.

Wind down before you get into bed. Giving yourself about 45 minutes of 'quiet time' before you get into bed signals your body clock that the day is done and sleep time is imminent. Listen to soft music, write a letter, read something boring--but do nothing that jazzes you up (and nothing work-related).

De-stress your bedroom. You probably don't sleep in your office. Conversely, you shouldn't work in your bedroom. Your bedroom is for two things only: sleeping and sex. So remove your computer, your office reading pile, your fax machine and even your phone, if you can. And put your TV back in the living room where it belongs.

Lose the booze. If you need a good night's sleep, don't have a nightcap.. Though you may feel relaxed at first, the alcohol will disrupt your sleep later. Avoid drinking anything alcoholic within two hours of bedtime. And of course, avoiding caffeine is smart, too.

Forget the smokes. There's solid evidence that smoking disrupts sleep. Nicotine is a stimulant. It raises blood pressure, gets your heart going faster and makes your brain more active.

Answer 3

I use to have a problem with this. There are three relatively easy things that worked for me. Drinking caffeinated products only early in the day, like before 2pm if you go to bed around 11 or 12. Also limit the amout you drink to 16 oz a day. Drink water. If you your body is in a constant low level your ability to deep sleep is greatly reduced. Finally Exercise, Fatiguing the muscles sends chemicals that help the body to sleep. I use to have stress related sleep loss and found out from my doctor that most sleep problems can be solved by these steps.

Answer 4

You should seek professional help. There are many things that could cause insomnia (including depression, anxiety, physical, and mental health). If a doctor finds another medical condition and cures it, you might be able to sleep. Check out the site below.

Answer 5

Go to your doctors office and let hime know that you are having a hard time getting any sleep. He will most likely give you something to help you out after all they do have medications that will help you out. If you would like to try it today go to the nearest pharmacy and get an over the counter sleeping aid to help you out. You could also get some Benedryl it will help you to sleep.

Answer 6

Well, my middle name should be Valerian LOL because I suggest everybody with insomnia to go to GNC store and get Valerian root 530 mg. (make sure it's 530 mg). It's an herb. It also helps a lot when you are stressed out. It calms you down. If you are calm and your mind doesn't keep working at night you will fall asleep.

Trust me, it will help! Try it first, if it doesn't help go see your doc.
Good luck to you.

Answer 7

I have the same problem. Talk to your doctor about a sleep aid for a few nights...may turn your habit around. Good luck.

Answer 8

It's 2:15 in the afternoon here in N.Y., if you're trying to sleep now then you do have sleep problems, and I'm sorry!

Answer 9

I use over the counter sleeping pills. They work great and they really are non habit forming. If those don't work see a doctor.

Answer 10

Go to the pharmacy and ask for sleeping pills