Having problems sleeping at night ?

Question

It takes me ages to get to sleep and then once asleep i keep waking up like ever hour on the hour .... any good advice on what to do ???

I should also add that i work 2 nights a week , 12 hour shifts ... so i really need to catch up on my sleep ...

Answer 1

i have the same problem try to find out the root of the problem to why ur not sleeping and if you have any worries try to sort them out

Answer 2

The first thing you need to do is understand the nature of sleep. it is not one continuous thing it is a cycle of rem sleep and deep sleep. When we transition our bodies are trained to wake up (probably to look out for bears in our early days as man).

The way to train yourself to sleep through is to have a good bedtime routine. Always do the same things before you go to bed. This could be watching a TV programme or reading a book, having a bath, emptying your bladder, brushing your teeth and then having a cup of herbal tea while reading in bed then turning the light off. If your body is aware that sleep follows these routines it is more likely to come. Also do you feel secure in your bed?

Are you worried the phone will ring or is there light coming into your room or sounds? I would advise foam earplugs and an eye mask to eliminate light and sound. Also set your mobile phone to a vibrate alarm and put it under your pillow so you are not stressed about when to wake up.

If you do wake up, lie back down and close your eyes. tell yourself you are not allowed to open your eyes until you feel five full minutes have passed. You will usually be back asleep by this time. If this does not work tense your whole body and bit by bit relax it - start at your feet and work your way up to your head. Breathe deeply, firstly concentrate on any sounds you can hear and then move that consciousness inside and concentrate on listening to your heartbeat and breathing. This is a common relaxation technique.

Also - avoid eating anything sugary or with caffeine before bed.

Answer 3

I got the same problem, it sucks because I was staying up till 3 or 4 knowing I had to get up at 6 30. But what I got was some sleeping pill at the local store and I just take them an hour before I want to sleep and they work. You could go to the doctor and ask him if its ok to prescribe you something.

Answer 4

It varies. I many times the two sleep 10+ hours - many times for like 2-4 day stretches, and then I sleep an accrued 4-8 hours over the subsequent 3-5 days :D i'm all kindsa awkward up in herr.

Answer 5

it sounds like your internal clock is all messed up because you do work 2 nights a week. do you go to bed as soon as you get home when you work at nighttime? that will mess you up big time. what i used to do when i worked nights was to not go to sleep and try to make it till 9 or 10 at night and keep my body used to its natural rhythm. Valerian root was a very good suggestion, because it's a natural sedative and if you take it daily it will help to even you out. don't try sleeping pills right away though- that's not natural, restful sleep. go with a dose of NyQuil or benadryl just to help you become very sleepy at first until the Valerian evens you out a bit. also, if you're going to try hot chocolate make sure it's caffeine free. chocolate naturally has caffeine in it, which will defeat the purpose. i hope this helps. sweet dreams!

Answer 6

you've already had loads of good advice but i'd like to add the suggestion of trying a relaxation cd in bed - i've got one by glenn harrold that's really good. play it when you get in bed to relax you, when i use it i end up falling asleep and have only heard the end once!

also, i'd move your clock out of the room if it's possible, seeing the time is probably worrying you and stopping you falling asleep properly.

sweet dreams x

Answer 7

I have a hard time falling asleep and staying asleep. Check the temperature of your room. It could be too cold or too hot. I mentioned my problems to my doctor and was given Ambien to get me back on a normal sleep cycle.

Answer 8

i`ve been having such problem for a long time since this semester`s begun . i get to sleep at 2am(average)and usually couldn`t sleep after going to bed. These days i tried to drink some hot milk before sleep and it really works.thanks people for advicing above, i think i found some additional choices.

Answer 9

When you ready for bed have some warm milk and if you have a meal, give it atleast two hours before going to sleep.
Also try not to do have any physical activities, drink any coffien or energy drinks.Take a hot bath and listen to some relaxing music.

If you have computer, TV or any other big electonic devises in your room, try to move them and try to keep your room as dark as possible.

Answer 10

You need to calm the brain down, Yoga or meditation is excellent methods bring the high-frequent brain waives down.
Also, try to be more physically active during daytime, listen soothing jazz or classical music from dinner time, drink warm milk or chamomile tea after dinner. Always try medication as your last methods, it's harder to get out then get in.

Answer 11

Is there something going on in your life that is bothering you ? .. This is usually caused by anxiety, or can also be a sign of depression. You might also want to consider a professional "sleep study" ... most insurance companies will cover this. Good Luck ! :)