have a sleep disorder... help me? :(?

Question

when im in bed, it takes 3 or sometimes more hours to sleep..
especially when i go to bed earlier than usual it gets even worse because i cant sleep the whole night and my sleep just runs away!
and in the morning i feel so much tired like all of my bones ache!

what should i do?

Answer 1

Ive suffered from severe insomnia for 12 years here are some tips ive used, some may not apply to you, some may, it depends on the reason your not able to sleep.

First off, make sure your room is an environment fit for sleep. Dont do anything in your room except sleep unless you have to, ie dont use it as your central hang out. You want the air to be cool, the room dark, have warm blankets, proper pillows. If you need some form of white noise, fans, wave makers, noise machines are the best, do not watch tv or listen to the radio as the disturb your sleep.

Before bed, do something soothing, warm bath, read a book and drink some caffein free tea , even warm water with lemon will help. Being on your computer before bed is actually bad as it stimulates your mind and can keep you from relaxing. Also make sure you go to bed at the same time every night, it is crutial in making a sleep pattern.

You can also try melotonin, which is completely natural, but again, use it at the same time every night, and go to bed at the same time every night. Exercising in the evenings is good as well, make sure your done at least an hour before bed, and take a long soothing, warm shower the heat will help relax and tire you out. A glass of red wine is a nother option instead of tea, if you want to go that way, make sure its red, and only one glass, to much will disturb your sleep pattern, and one glass a day has health benefits as well.

If none of those work, you can try over the counter sleep aids such as tylenol PM, or some of the more specific sleep ones.

If those dont work, talk to your DR. Ambien and Lunesta are probably the best on the market.

If anxiety is causing you to not sleep:

if you have a set time you have to wake up in the morning, make sure you set your alarms well before you have to be up, that way if you sleep through it a little bit, of if you have to press the snooze, you dont have to stress out about being late, and you can take your time in the morning.

Answer 2

Depends on your age. If you're young, chances are great it's due to hormones.

I've had tremendous sleeping problems, and I've tried pretty much every sleep med out there.

I take Ambien 10mg (NOT CR) every other night.

Try exercising, don't rest during the day, see a counselor if you have trouble sleeping due to thinking about things, drink a glass of warm milk before bed, don't spend too much time in your bedroom until you are actually ready to go to bed, read something boring, make sleeping a routine and go to bed at the same time every night.

If all of the above do not help, see a physician and try some meds. I'd go with Lunesta or Trazodone first, as they are not as addictives as Ambien.

Good luck!

Answer 3

I've been in that situation over the past year or so.
Some of the things that I do that work for me are the following:
I try to get some aerobic exercise, NOT within 2 hours of sleep-time.

Warm milk before going to bed.

If I'm trying to get used to going to sleep earlier, I try to get some rest, and not worry about whether I actually sleep right away. I work on it over a period of a couple of weeks.

I've read that melatonin, the natural relaxant hormone declines with age. I tried to use some as a sleep aid and found that not only did it not help me sleep, it also made me dizzy the next day!

I found that relaxing music before I went to sleep, and a calm, confident chant as I was trying to sleep were very helpful.
Oh... And lest we forget, amorous activities can be helpful, I'm told... Works for me, lol!

Answer 4

Go to the doctor. I went most of my life thinking barely sleeping at night was just normal. I've not been able to sleep well since I was a child. I finally went to the Doctors and they put me on Ambian CR which worked well for me because I have trouble falling asleep and then staying asleep. My lack of sleep for so many years caused health problems and more pain in my body. I suggest you do what you need to like seeing a doctor before you get ill from lack of sleep. Your body can not perform well when its consistantly not getting rest.

Answer 5

there are many potential reasons for problems falling asleep. are you taking caffiene and/or sugar in the afternoon? if so, then try to cut that out of your diet.

stress and anxiety of the overall pressures in life may also be causing you difficulty. i took some stress management and relaxation classes and this has helped me learn how to park my problems and worry about them at other times.

try to have a calming winding down session at night. you can't go from a busy activity right into sleep. try to do some quiet reading for 30 minutes before falling asleep.

as strange as this one may sound, masturbating is actually a good way to relax and get yourself ready to sleep.

doctors i have visited have been reluctant to perscribe sleeping pills. but there are over the counter pills such as benadryl and herbal sleep remedies that have helped me quite a bit too.

Answer 6

I would recommend seeing a physician who is board certified by the American Academy of Sleep Medicine (AASM). You will probably be required to fill out a few forms (sleep diary, sleep questionnaire, Epworth sleepiness scale). Based on your initial evaluation, your physician should be able to assess your situation and determine whether a sleep aid will help or if there is another underlying problem (which would be uncovered in a sleep study).

Answer 7

Not being able to get to sleep is called insomnia. It can be caused by a wide variety of things: too much caffeine, stress, visual stimulation, too much noise, etc.

For information on how to get a good night's sleep, or what's called good sleep hygeine, check out this website at Stanford University:

http://www.stanford.edu/~dement/howto.html

If you are unable to sleep even with these suggestions, seek help from your primary care doctor. There may be a medical reason you can't get to sleep.

Good luck.

Answer 8

if you are still awake 1/2 hour after you go to bed, stop trying to sleep. read a book, or write a letter, or do some homework, or something. get out of the mindtrap of "i have to go to sleep". when you get too tired to do what you're doing, try again. but again, if you don't fall asleep in half an hour, stop trying.

in fact, you might have better luck if you decide you are going to stay awake. the same sort of thing that keeps some people awake when they are trying to sleep will put them to sleep when they are trying to stay awake.

Answer 9

Limit caffeine intake to mornings only, dont go to bed until you are actually tired enough to sleep. Relaxing each muscle starting at the toes, tighten and hold for 5 sec, then relax doing this all the way from head to toe, will relax you enough to fall asleep.

Answer 10

I don't ever sleep all night♥ I wake up minimum 3 times a night♥ I think it's because my body can never completely unwind♥