not sleeping well at nights?

Question

i am not sleeping well at nights at all,for not more than three hours,please help.

Answer 1

There can be many factors, contributing to the problem.

Family problems, bills, worry about something, something is not right in your life and you may feel powerless to change it.
Not happy in your situation.
Think about these things during the day, and be sure that you have solved these problems, or at least have firmly decided on a solution at least 2 hours before trying to sleep. So your brain doesn’t have any puzzles to solve.
Do not get your brain working on a problem before you go to sleep.
Avoid arguments with family, do not try to solve the puzzles of the day just before bed time. If you have dis-agreements be sure that it is resolved in your mind, so you don’t have to think about it.
If the topic comes up while trying to sleep, remind yourself that the problem has been solved for now.


The other most likely cause is caffeine as also mentioned.
Be sure not to drink caffeine soda 7 hours before bed time, and try to limit the amount that you drink. Some people drink 6 or more diet Cokes during the day etc, and wonder why they have trouble falling a sleep.

Another thing is that over the counter sleeping pills don’t work.
Maybe help the first day, but they will not continue to work, and have the opposite effect.

Be sure that you are actually tired !, that means you need to "get up early" on the first day and be tired, and suffer a bit through the day. Don’t make the mistake of trying to get enough "Hours of Sleep". Don’t go back to bed just because you didn’t think you got any sleep. Get up, and make it through the day. That evening you will be tired and will get a good nights sleep.

Another thing, don’t worry while resting ( awake) at night that you are not getting actual sleep. Rest is not quite as good as real sleep, but it does help, so rest is good, at least you are resting.
Rest is a positive thing, so don’t stress about it.
Rest is "Good", tell your brain that.


Do not eat food late at night. Your brain uses glucose/ATP. When you eat food, your brain wakes up ,and will remain awake until the glucose level falls off. So eat your last snack at least 2 hours before bed time, also avoid exercise at least 1.5hr before bed time, as both of these keep your metabolism in high gear, and you will have to get up to take a leak just about the time you are falling off to sleep. Thinking about getting up to take a leak, can cause worry, and will disrupt your sleep.

Exercise is a great way to burn off the sugar from dinner and snacks, but not just before you lay down. A short 20 min walk 2 hours before bed time will do wonders for you health, reduce glucose( helps if you are diabetic), and will help your brain to shut down for the evening.

Answer 2

You've already received some very good answers, mainly regarding sleep hygiene.

But not all sleep problems are about sleep hygiene. Chronic sleep deprivation affects all types of body functions, including but certainly not limited to lowered immune system function and cognitive problems.

If this is an ongoing problem, and has been for more than a couple of weeks, you need to discuss it with your doctor. You could have legitimate medical problems that affects sleep, and these can be diagnosed with a proper sleep study. You many not need it, but then again, it might be just what you need in order to diagnose a sleep problem that isn't a sleep hygiene one.

I've had sleep studies, and they are inconvenient but not the least bit painful. Really, they're just a scheduling problem. A sleep study can indicate a problem that can be addressed and managed, and every little bit helps.

Answer 3

Me too. Didn't get to sleep till approximately a million a.m. and I needed to be up at 7. I aroused from sleep very worn out, certainly due to the fact I tossed and grew to become all night time. And while I eventually fell into a nap deep sufficient to dream, I had a nightmare. What's up with the universe?

Answer 4

Stress!!!The number one reason why people do not sleep at night..Try to take a warm bath or shower about an hour before bedtime get in your favorite chair or lay an the couch and chill before you go to bed. NO caffeine at least two hours before bedtime that stuff keeps you up also.

Answer 5

I'm a nurse. Stress is the number one cause for this. You know a good old fashion cup of warm milk should do the trick. I would also use only the otc sleep meds because the prescription ones is habit forming. Just take it easy and try to relax.

Answer 6

Not sleeping well at nights?