What can I do about sleep problems?

Question

I used to have trouble falling and staying asleep. Recently I had surgery to correct a deviated septum so that cured the sleep apnea. I no longer have trouble staying asleep, but I still have trouble falling asleep. What can I do about this? Should I see a doctor, a psychiatrist, what?

Answer 1

There is so much you can do to accomodate falling asleep. I would consider seeing a doc as a court of last resort. One of the best things you can do is develop a soothing bedtime ritual, because the body takes its sleep cues from things that regularly signal sleep to it. One example is to get into a hot bath (or if you have a hot tub spa, even better) for 15 or 20 minutes or so. Then when you get out, go about your bedtime prep routine (nothing that will make you agitated or more awake, like watching the TV). Don't have caffeine or do strenuous physical activity at this time. Within 20 minutes your core body temperature will drop and that will signal sleep to your body. By that time, you must be in bed, in the dark, ready for sleep. If you fight it off because you are still active, the signal will pass unheeded. This is a surefire way to get your body to relax for sleep. It doesn't have to always be a bath, if that's not what you are into, but any similar, soothing, repetitive routine that signals your mind and body you are about to go to sleep will eventuallly work over time. (The hot bath thing can work the very first night though, because it's just a matter of science rather than of getting your body used to something.) Another good idea is to do a good visual check of your bedroom. Is it conducive to sleep? Many people sleep better if their bedroom is reserved only for sleep and sex ... no TV, no big pile of bills on a desk, nothing that reminds them of work they have to do, etc. You should also consider if the temperature, amount of light, texture of your bedding, type of pillow and al these things are exactly as you want them to be. If not, take the time and make the investment to make it right for yourself, because nothing can affect your life like failure to get a good night's sleep, as you well know. Good luck catching better zzzzzzz's.

Answer 2

Don't use tylenol pm. The active ingredient for sleep in them is the exact same thing that is what you can buy called "benadryl" ...yes, benadryl. Makes you a little groggy in the AM unlike other more expensive or costly options. There are also things in natural food stores that are herbal sleep aids and they work better, also leaving you groggy in the AM. These are good for short term, to help you get one good nights' sleep to get on track.

Another sleep support is melatonin. It is good to help reset your inner clock to a sleep pattern change and makes you sleepy.

***Better yet***...
-stop caffeine at 4pm
-no more than 2-3 servings of caffeine prior
-NO energy drinks
-get moderate exercise 3x per week for 20 min +
-go to bed at the same time each night, early enough to get 8 hrs
-prior to bed reduce stimulation level for the HOUR prior (no tv, no internet, no starting to take on tasks etc)
-Limit fluid intake at end of night, although some poeple find that a little herbal tea like chamomile helps and hour before bed.
-half hr before bed start a RITUAL...do the same thing each time, it tells your mind and body it is time for sleep...do your pre-bed thing of changing into sleep clothes, brushing teeth, turning off cell phones, telling people good night, etc.
-have room a little bit cool, have bedding warm
-have dark and quiet, lack of disturbances as much as possible
-read a book or magazine, NOT internet, in bed, until sleepy
-if you find that you have WORRY at night or lots of stuff on your mind at bedtime, then have a TIME that you go ahead and worry or think/plan during daylight hours where you sit with a little notebook and write them all down, go ahead and do it then. When it comes up, say to yourself that you will do that then.
-If you wake at night, go ahead and read for a while until your sleep again.

It's all about rhythm and habit after keeping certain things out of your diet and mind at the wrong times.

Good Zzzzz luck!
-The answer shrink

Answer 3

The synthetic gentle from the pc display (or even your mobilephone) can scale back melatonin (the sleep hormone) creation to your frame. Try taking a melatonin suppliment. I take 1mg melatonin on nights that I cannot sleep and it really works like a appeal! The most effective downfall to taking melatonin is if you are taking it each night time your frame gets used to it and you are going to ought to broaden how so much you are taking. I attempt to most effective take it now and again. I additionally love sizzling tea containing camomile to aid me calm down. Sleepy Time Tea with honey is individual. :)

Answer 4

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 5

Try listining to classical music or reading before you go to bed if that doesn't work there are some medications you can take but try this first.

Answer 6

They do have some vitamins you can take and it would help. You can take any of the B vitamins 1-12 and that will help also if you take a couple of vitamin E daily that will also help. Also you can ask your pharmacist what he would recommend.

Answer 7

try tylenol or advil PM (i would suggest tylenol though, its easier on the stomach) those are only temperary solutions. See a family doctor, they may be able to give you something more permanent.

Answer 8

try 5htp, good for that.... look on net for more research, but i take it, and i sleep great