Why can't I sleep?

Question

I have trouble staying asleep at night. I'll wake up from a small sound and not be able to go to sleep agian for sometimes an hour! My arms also fall asleep at night and start to tingle and go numb. That wakes me up too and I'm constantly changing positions for my arms. What should I do to sleep better?

Answer 1

The tingling in your arms and hands is a symptom of carpal tunnel syndrome. You can take Vitamin B-6 which will help ease some of the symptoms, but not eliminate them completely. You can also go to a doctor and get braces for your arms which will keep them in a neutral position while you sleep. It's not guaranteed to get you a good night's sleep, but will certainly make it easier for you.
You can try drinking warm milk before bed, turn off the TV and read a little (in other words, do something to quiet your mind) before turning in.
I've heard that melatonin (an herbal supplement) helps in sleeping. It comes in very low doses (1 milligram up to about 5 milligram tablets are the norm). Check it out on the Internet and see if you think it may help.
However, your arm problem may ultimately need surgery to fix. I've had the surgery on both hands (over 10 years ago). I can tell you from my experience that the relief is immediate and after all these years, I have had no problems with reoccurence of any kind.
Best of luck to you!

Answer 2

I have sleep problems too. Here are some suggestions people have given me:

Exercise during the day
Don't nap-if you do make sure its less the 30 min at least 8 hours before bedtime
Use your bed only for sleep and sex-your brain will know that being in bed means to relax
Read in another room until you feel sleepy, then go back into your bedroom
Pick a time and make that your bedtime every night, wake up at the same time every morning
Relax for about two hours before bed (watch TV, read, do something that relaxes you)

Hope it helps and good luck!

Answer 3

This is one of the greatest problems lots of people have. The best way to tackle this is to adopt a routine which will help you to sleep well. You can try exercising in the evening, and then have a good cup of green tea and then you can try reading something while you are in bed, may be until you fall asleep. Also you can adopt some relaxation techniques to help you calm down yourself and fall asleep. Also people try meditation as one of the most rewarding relaxation techniques. Some Buddhist monks are teaching meditation as a relaxation techniques. You may be able to find a Buddhist temple close to your place where there are monks who teaches meditation to non-Buddhists as well as for Buddhists. Also listening to classical music would help you to fall asleep. I'm sure one of these ought to work for you.

But if these relaxation techniques or the exercising does not help you, then you will have to see a physician as soon as possible because you have to get some medical help to solve the problem. Never use sleeping pills or alcohol to help you get in to sleep.

Good luck. I'm sure you will soon be sleeping like a baby.

Answer 4

Sleep tips and advice:

1. Relax your mind

Simple breathing exercises can help. Breathe, using your abdomen not your chest, through your nose for three seconds, then breathe out for three seconds. Pause for three seconds before breathing in again. Practise this for ten minutes at night (five minutes is better than nothing).

Some people find that lavender oil, valerian or other herbs help them to sleep.

If you still have problems, you could try massage, aromatherapy, or even acupuncture.

If you still find yourself tossing and turning, abandon the bedroom and find something enjoyable and absorbing to do. Jigsaws are perfect. Don't go back to bed until you begin to feel sleepy.

2. Exercise regularly

Regular exercise is a great way to improve your sleep. Just be careful not to do it close to bed time as exercise produces stimulants that stop the brain from relaxing quickly.
This being the case, exercising in the morning is an excellent way to wake up the body. Going for a run or doing some aerobics releases stimulants into the body, which perks you up.

3. Create a calm bedroom environment

Your bedroom should be for sleep only. Avoid turning it into an entertainment centre with televisions, computers and stereos.
Two thirds of British children have a computer, games machine or TV in their bedroom and could be losing out on sleep as a result.

4. Avoid alcohol

It's fine to have a nightcap, but too much alcohol can make you restless. Alcohol is also a diuretic, which means it encourages you to urinate (never welcomed during the night). Drinking is also more likely to lead to snoring, which can restrict airflow into the lungs. This reduces oxygen in your blood which disturbs your sleep and contributes to your hangover.

5. Avoid caffeine

Caffeine is a stimulant which can stay in your system for many hours. So avoid sources of caffeine such as coffee, chocolate, cola drinks and non-herbal teas.

6. Watch what you eat

Eating a large heavy meal too close to bedtime will interfere with your sleep.

Spicy or fatty foods may cause heartburn, which leads to difficulty in falling asleep and discomfort throughout the night.

Foods containing tyramine (bacon, cheese, ham, aubergines, pepperoni, raspberries avocado, nuts, soy sauce, red wine) might keep you awake at night. Tyramine causes the release of norepinephrine, a brain stimulant.

If you get the munchies close to bedtime, eat something that triggers the hormone serotonin, which makes you sleepy. Carbohydrates such as bread or cereal will do the trick.

7. Set a regular bedtime and wake up time

Create a habit of going to bed and waking up at the same time each day, even on weekends. This helps anchor your body clock to these times. Resisting the urge for a lie-in can pay dividends in alertness.

If you feel you haven't slept well, resist the urge to sleep in longer than normal; getting up on schedule keeps your body in its normal wake-up routine.

Remember, even after only four hours, the brain has gained many of the important benefits of sleep.

It's only natural

Most of us have a natural dip in alertness between 2 - 4pm.
A 15 minute nap when you're tired can be a very effective way of staying alert throughout the day. Avoid napping for longer than 20 minutes, after which you will enter deep sleep and feel even worse when you wake up.

See a doctor if your problem continues

If you have trouble falling asleep night after night, or if you always feel tired the next day, you might have a sleep disorder. It is advisable to seek more advice from your doctor. Most sleep disorders can be treated effectively.

Answer 5

start taking magnesium tablets.
Magnesium, in doses of approximately 250 milligrams, can help induce sleep. Magnesium deficiency is responsible for nervousness that prevents sleep. Magnesium-rich foods include kelp, wheat bran, almonds, cashews, blackstrap molasses, and brewer's yeast.

Eat a baked potato before you go to bed to trigger a release of natural tryptopan

Answer 6

Lunest..its the best for a sleep med..also some xanax won't hurt

Answer 7

try making yourself sleep on your back put pillows around you to kind of hold you in that postion. as well for a short time you can use over the counter sleeping pills. they cost more then gravol which does the same thing and costs less . try some store brand version of gravol for a week or two before bed and use the pillows like i said.; dont take sleep aids or gravol same thing for the most part for more then one month with out seeing your doctor about the use of them.

Answer 8

I have trouble sleeping at night to mybe it somethingis on your mine.

Answer 9

Warm bath would help, makes blood circulates.

Answer 10

drink hot milk with lemon and salt it will work