Any "remedies" to alleviate insomnia?

Question

I wake up at about 2:00 after rolling around in a light sleep for an hour or two, then I'm awake for two to three hours. I go to bed, on average, at 10:30, and wake for work at 6:30. I work an office job that's fairly relaxed. I exercise/weight-lift several times a week regularly, watch what I eat, and I don't drink. I don't have any particular stress a person my age (about 24) doesn't usually have: money, dating, time management, etc. Does this sound familiar to anyone?

Answer 1

Insomnia (sleeplessness) is due to stress, dietary and medical
problems. By making small lifestyle changes like having a fixed
daily routine, relaxing and eating properly, insomnia can be
cured. I found the information at http://tinyurl.com/jfzpz useful
for getting sleep.

Answer 2

Be sure to go to bed at the same time every night and wake up at the same time every morning, even on weekends and days you don't work. Try not to consume any stimulants like coffee and chocolate, especially after 5pm, preferably not at all. If you must, try to keep those things as morning treats and only indulge before noon. Do not do any excercise close to bed time, even if it makes you tired. Get dressed for bed early and set aside the hour before you go to bed for doing something relaxing (no tv in this hour). My suggestions: listen to music in a comfortable chair, freewrite in a journal to clear your mind, meditate, read a relaxing book (no mysteries, horror stories, or ummmm romance novels), take a warm bath, etc... Do not use your bed for anything other than sleeping. This will help train your brain that the bed is for sleeping. When it's time to go to bed, get comfortable and then try doing a relaxation exercise, like pretend your body is a ragdoll and tr to make every body part as relaxed as possible. This works for some people, other people it might keep awake. You'll have to decide if this method works for you. If you can't fall asleep within 20 minutes, get up and do something relaxing and then try again later.

If your problem isn't getting to sleep, it's staying asleep and none of these activities help, I would recommend seeing your doctor. There are many different sleep disorders that can be treated. You will definitely want to rule out sleep apnea as that can cause major health problems and can be very dangerous.

If none of the suggestions help, you may want to look into food causing your sleep disturbances. Food sensitivities and/or intolerances can play a BIG role in your sleep patterns. You may be interested in keeping a food journal documenting what you ate each day and then how you slept. This is kind of a pain, but it may give you some answers. You may also want to try aromatherapy. Perhaps a lavendar lotion massage would help before bed? Male or female, certain scents can help your sleep.

Answer 3

Eat supper (the evening meal) at least 3 hours before bedtime. You might also try having a very light snack or a glass of milk just before bedtime. Lay off the caffeine, or if you are totally addicted to the stuff ... don't have any caffeine after lunchtime. Try moving your daily workout to between dinner and bedtime. Take a hot shower or bath just before bed. Turn off the television set at least 30-minutes before bedtime, and do not do anything beside sex or sleep in the bed ... no paperwork from the office, no book reading, no watching tv, ect. Bed is for sleep, period. Use biofeedback and/or meditation to relax before bedtime. Try having a small glass of wine with supper, red wine in moderate quantities is good for you. Use a "white noise" machine or a fish tank to block outside noises. Consider going to bed 30-minutes to 1-hour later because most adults do not need a full 8 hours of sleep. Try taking 3mg of Melatonin 30-minutes before bedtime, it is an herbal remedy for insomnia and safe for most people -- ask your doctor first if you have depression or heart problems. If everything else fails, try talking to your doctor about a prescription for "Ambien" or another sleep-aid.

Answer 4

Polycystic ovaries manner you've got a couple of cysts to your ovaries and on account that of that your hormones are thrown out of kilter. Hormonal imbalance is often the motive why you're depressed. Celexa treats the despair (symptom) however now not the purpose. It's additionally what made you obtain weight. I propose that you just see a gynecologist and inquire how you'll have the cysts eliminated out of your ovaries. If you'll touch a gynecologist who's a practitioner in a study health center on your subject, the higher. Research hospitals have probably the most up-to-date modalities for ovarian cystic syndrome.

Answer 5

This happens to me a lot if I fall asleep too early.
maybe try going to bed 1/2 hour to an hour later. then you might not wake up in the middle of the night.
also, try not to drink a lot before bed so that you don't wake up because you have to pee.
If you do get up, try to stay calm so that you can get back to sleep more easily.

Answer 6

are you using caffeine? if you are, try having coffee only upon waking.

if you're not, (I hate to say this) you could try starting, and having a half cup of coffee upon waking daily. but I really hate to recommend caffeine to a non-user.

you could also try getting sunlight on your face and hands at strategic times, or strategic large or fatty meals.

or simply stay up later... as we age we often begin to need less sleep. you're missing 2 or 3 hours, so stay up 2 more hours.

there are a couple of herbs that are supposed to help... valerian, chamomile, others... I don't know any of them to help dramatically. tylenol PM helps but groggifies a bit for me.

(oh, and obviously a change of bed would usually help or hurt somewhat)

hey, try my awesome sleep trick, known to only an L337 few.

sleep on a less comfortable surface, i.e. a couch or better yet a floor, until you wake up. then transfer (seamlessly) to your more comfortable sleeping arrangements. Crosstraining is good.

Answer 7

Vallarien Root, works great for me, sleep 8 or 9 hours straight.