Chronic Insomnia... Please Help!!!!?

Question

I'm trying to get off sleeping pills, and want to know how everyone deals with sleeplessness. Suggestions??

Answer 1

Hi,

First, exercise!

It helps to move your physical body, supply more oxygen into your blood and promote release of HGH (human growth hormone), all good "groundworks" for better and deeper sleep.......

Go for a walk (or jog or run or swim......), say 20-30 minutes, 3-4 times per week. It'll greatly help you sleep easier and deeper.

Second, don't take a nap longer than 1 hour during day. Limit it to10 -20 minuutes max and take it between 12 pm -3 pm. Don't ever take nap after 5 pm, you'll be asking for trouble.

Third, go gradually off your sleeping pills, don't suddenly take them off like that as your body and your brain need time to adjust. A sudden withdrawal will cause havoc to your body system.

Fourth, observe sleep hygienes like:

-go to bed and wake up same time everyday (including weekends and Sundays and holidays), to get your body acclimatize to consistent sleep rhythm

-Use your bed for sleep only; no other activities like watching TV, reading, doing work.....etc...... Your brain associates with what you do on the bed

If you use your bed for sleep and also for other activities, your brain is confused as to what you want to do when bedtime comes........

-Sleep in total darkness as this promotes secretion of more melatonin ( a hormone produced by the pineal gland, to promote and regulate sleep), to get you into deeper sleep

I want to say that sleeping pill is harmful. Instead, take 2 tablets of calcium and magnesium, 1 hour before bedtime, to calm your nervous system and you'll be able to go to sleep easier

Answer 2

a warm glass of milk before bed can help. Chamomile Tea is extremely relaxing and most people fall asleep after drinking it. Take 500mg of calcium and magnesium an hour before trying to sleep. Also deep breathing exercises can help relax you for sleep. You're going to have to retrain your body to learn how to sleep. Best wishes.

Answer 3

Either chamomile tea or Valerian tea. Valerian really does it for me, taken about 20 minutes before bedtime on a regular basis. Or a milky, malty drink. You need a good bedtime routine. Start winding down, read for a little while, if you have any worries, write them down and tell yourself they can wait for another day. Good luck:-)