how to sleep well? I have been very stressed lately and cannot sleep at all. I am only able to sleep 2-5 h/day

Question

I am in bed almost 10-12 hours daily, of which I am only sleeping 3-4 hrs. I wake up and I feel extremly tired, unable to concentrate on anything. P lease help with your suggestions.!

Answer 1

To start with, you're spending way too much time in bed. You need to set a time that you'll be going to bed, say 10:30 pm, and set your alarm for 6:30 am (8 hours of sleep). If you've been in bed for 45 minutes or more without falling asleep, get out of bed and watch tv, read a book, whatever, until you start to feel drowsy then go back to bed.

Also, watch what you eat and drink before bedtime. For people with insomnia, it's generally recommended that you have no caffeine (including sodas) after 2:00 pm. Also, try to be done with your dinner at least 4 hours before you go to bed. And contrary to that other poster, don't exercise before you go to bed-it tends to energize your system and makes it difficult to go to sleep. The key thing is to develop a whole sleep routine: read a book, take a warm bath, go to bed-something like that.

It's also possible that you have a medical condition. If the above advice doesn't work, I agree that a sleep study might be in order. Most insurance companies cover it (check before you do it), but I believe you'll need to see a physician first before a sleep center will do the study.

Good luck!

Answer 2

There is a quick fix and a long term solution.

Your quick fix is to either exercise enough daily to wear you out so you will be physically tired as well as having more of a balance of endorphins, adrenaline, etc. in your body. Another is to take a non-drug product you can find at a nutrition store or at a drug store over the counter. Such products are Alluna, or Sleep Assure. Basically some product that contains valerian root which is a natural herb to help you sleep.

A secondary quick fix would be to go to your doctor and explain that you are having sleeping problems. See if your doctor can possibly prescribe you something like Ambien or Lunesta.

A third quick fix, but a little pricy, might be investing in new bedding. You might look to buy a new mattress, or a new mattress topper. Maybe a new pillow. Different sheets. Items to make your bed more comfortable and more apt to induce sleep.

The long term solution would be to go to a sleep clinic or a psycologist, or both. Your sleeping problems could stem from emotional issues you are facing. Possibly dissatisfaction from work, social or other factors. If you are stressed about things, you may want to seek assistance in the form of therapy. Otherwise, if it seems to be somehow purely physical, then you could try to get into a sleep clinic to have test run to determine what medical reasons there are for your sleep issues.

If you decide on exercise, herbs or medication, always check with a doctor first before trying anything to make sure it is safe and healthy for you.

Answer 3

I see a Psychiatrist for sleep problems as well as some others. He has me on 10mg of Ambien at bed time. I have found that while I only get a couple more hours of sleep @ nite, I get a deeper sleep and do not feel groggy or have a hard time getting out of bed in the morning. Good Luck!

Answer 4

Do as i tell you ..

1- stop drinking tea or coffee .,,, Drink fresh juice ,, orange juice , mangos juice .

2- don't fill your stomach ,, when you eat ,, let it be 1 third for food , 1 third for liquids , 1 third for your breath .

3- avoid any Stress ... Do you hear me ? i will say it again(AVOID ANY STRESS ) , Stay Cool & relax ....

4- call your best friend and go for a long walk ,,,, talk with him/her about all the things that upset you ( spit it out ) .......

5- make sure to come home really exhausted & then take a hot shower & say your prayers & you will be crawling to bed at this point ..............

6- if your best friend is busy to go for the walk with you or just he/she is one of those who prefer to take a taxi , Drop him/her and Take your Bike for a tour , go to the places where you got nice memmories in ,, i do it myself ... also ,, don't take your walkman or diskman or mp3 player with you ,, just take a bike tour and watch life as you go and get home really exhausted ...

exhausted is the key word here .. Did you notice that ?

You will sleep as you have never did ,, Do it for couple of days or three days.

Note :

if you don't have a bike , go for a walk all by yourself ,,, if you have a sea shore in your city , it will be great to walk by the shore esp . before sun set ( between 4 Pm to 5.30 or 6 PM ) then continue your walk else where ..........

watch people ,, visit new areas in your city ( Rediscover the city ).

if it didn't work Which i extremely Doubt , check a doctor ..

All the Best ..............

Answer 5

since you're stressed out anyways. i would reccomend going on a 3-5 day crystal meth or crack binge. once you come down you will sleep like a baby. repeat when necessary. or try sleeping pills

Answer 6

try working out shortly before bedtime. it always calms me down and helps me sleep.. and eating healthier. Also, make sure you're organized and not stressing about anything while trying to fall asleep.

Answer 7

sleeping pills
go to the doctor
you might have insomnia

Answer 8

you need a sleep study!!!

Answer 9

get a freakin job