I have some quite serious sleep issues. I'm 19, normal weight, living in the UK. I really want to be up in the mornings but can't seem to do it. It's all very well thinking and wanting to do so, but come any alarm wake-up, I can only think of needing more sleep and simply turn the alarm off and go back to sleep. Ie, I can't think properly at that time. I always feel terrible in the mornings for at least an hour.\n\nMy sleeping patterns are non-existant, I usually sleep anything from 0-14 hours, and wake up and crash at wildly different times as well, even though I attempt to keep a schedule. I hardly ever get to sleep within an hour, even when physically tired. I'm being treated for mental health issues but I don't think they're the cause. I've been told I snore in a strange fashion at night. I've been to a GP before, been prescribed tablets, which just make me sleep longer (though don't help me get to sleep in the first place).\n\nAny suggestions here?
210817
Mental health issues are the number one cause of sleep problems.  Talk with your doctor about it.  It could be the mental illness itself, or even the medication causing the problem.  \n\nAlso, you say you stick to a schedule but your permitting yourself to continue sleeping isn't sticking to a schedule at all.  Wake up at the same time every day even though you're tired.  Make sure you go to bed 9 hours before the time you should wake up in the morning.  Stick to the same times.
227499
i have always been quite the insomniac. luckily for me, I'm on a night shift now, and seeing as i enjoy staying up late i just do and it's fine. however i wasn't always on a night shift so i can give u some of my techniques.\n\n1.) first of all, u could try herbal supplements. Valerian root and melatonin are the two best. melatonin will always be in pill form that i know of, but it's just a replicate of the exact same chemical that your brain uses to put you to sleep. it's either the best stuff out there or it won't work at all. that depends on you. Valerian root on the other hand, has one major benefit for you. it doesn't to be a pill. u can actually buy this in it's natural form and i think u boil it in some water. the pills for valerian root and melatonin are the most convenient.  there may also be some herbal teas that have it.\n\n2.)ur second bet is herbal teas. there are alot of them available a sleep aid and even if they don't have Valerian root they do have other things that work. and drinking something warm before u go to bed usually helps you go to sleep anyhow. warm milk can sometimes do it for me. you need to make sure, however, that you do not drink anything with sugar or caffeine in it at least 2 hours before you go to bed. if i have to go to bed at ten, i don't drink caffeine after 5 pm, or not at all if i can help it. also, u might try not smoking about a half hour before sleeping if u r a smoker.\n\n3.) another thing u can try is a sleep CD. my friend Whitney swears by some of them. they have music or sounds or just gentle whispering and she says that some of hers will put u to sleep within 5 minutes of starting them.\n\n4.) make sure that you have the most comfortable bed set up possible. if your like me, your body and mind love finding any excuse to get up, and the wrong pillow blanket and mattress is an easy target. i love the foam pillows but the foam mattresses suck for me. but it all depends on you. if you sleep in clothes, make sure they are soft and loose. it's better to sleep in the nude, however. also keeping a room a bit too cold for ur tastes but having plenty of cover is a great way to go to sleep. you'll wrap urself up tightly and u won;t move. soon you'll be asleep. i always sleep better in winter.\n\n5.) reading or watching a television show that just DOES NOT INTEREST YOU is another way. i watch the news because i hate the news. sometimes the news can conk me out in the middle of the day. \n\n6.)there are plenty of meditation exercises out there and lots of them can relax you to the point of sleepiness. instructions for quite a few should be available on line, but try this one: breath in and fill your lungs all the way up. imagine that when you breathe in you are breathing in a number (the number one for the first breath and so on). fill ur lungs up completely with ones. then breath out all of the ones (emptying ur lungs completely) and then continue with the number two. sounds crazy but it does relax you and if ur laying on ur back in ur bed, it can actually put you to sleep.\n\ni hope one of these works!!
158377
Hi, my name is CJ.  \nI have experienced night terrors , on and off,  for years.  \nLooking back,  they seemed to occur at the most stressful times of my life, and usually when I was dog ass  tired. \nMy night terrors are more then nightmares.  When I'm having a nightmare, I know its not real,  and that if it gets too scarey I can wake myself up.   With my night terrors,  I at times,  find myself dreaming w/ my eyes open, and have self-induced hallucinations..  seeing things or people in my room,  and reacting and/or talking to them.    Usually, I wake up the next morning exhausted, not remembering my dream,  until my husband reminds me that I was talking to the black shadowy figure in the corner,  telling him to back off !  When I was 8 months pregnant w/  my son,  I was sleeping in our bed,  and dreamnt that I woke to find this dark hooded figure reaching thru the window,  thru my headboard for me.  According to my husband,  it took him close to 15 min's to convince me no one was there. I later just blew it off as being protective and anxious for my newborn child on the way. \n   Weird huh ?   Sounds almost like someone who did too many drugs in the 60's,  and I've never touched em !  lol \n\nWhat are yours like ?
271919
I also have insomnia. I average about 3-4 hours a night. And not all at one time. I was given sleeping pills which help a little. I was told to shut everything off(t.v., computer, all lights) when I went to bed. Then to close my eyes and think of clouds(why clouds I have no clue) The quiet thoughts seem to help me go to sleep some nights. Some night nothing works. The key seems to be shutting off your mind. Which is hard for me cuz I run a mile a minute, always worrying about bills or laundry or if the kids are ok. If clouds dont work for you...then you can think of anything that relaxes you. Hope this helps
224733
Dividing your sleep is okay.  It used to be common practice.\n\nTry timing your sleep to sleep cycles.  It is best to wake up during REM sleep which occurs at approximately 90 minute intervals (90mins, 3hrs, 4 and 1/2hrs, 6hrs, etc.).  If you wake during REM you will feel more aware and ready to go.  If you awake during deep sleep (non-REM), then you will feel groggy and less rested.  \n\nSleeping mid-day (12ish to 3ish) was common practice before the industrial revolution.  With the industrial revolution people had to start punching in and working through the hottest hours of day.  Before that people would rest/nap during those mid-day hours (those are the origins of the siesta).\n\nIf you can manage 6hrs at night and 3hrs during the day, you ought to be in good shape.  If you can't do six at night, I would recommend 4&1/2 at night and 3 during the day.  \n\nNine hours is actually too much sleep.  Studies have shown that people who sleep over 8 hours a day don't live as long as people who sleep less than 8 hours.\n\nGood luck establishing a routine that works for you!
257205
You should change your normal daily habits. When you sleep to much your body gets used to that and makes you constantly tired. It can also lead to being over weight. I would recomend that you try waking up early and going to bed at like 10pm. Also eat like 3 meals at a set time everyday and do a little excercise. After a week or two you'll feel better and if not my bad
306497
Maybe you should try going to bed early. Do you exercise? Try exercising, not before you go to bed though it only keys you up and causes you not to go to bed early. Watch the foods you eat before you go to bed. Try not to eat anything later than 7 pm. How are the mattresses on your bed? That might be a factor in your not sleeping well at night. Sometimes, people think they get a good nights sleep when really they don't. They sleep but are restlesss.\n\nIf none of these things help maybe you have a sleep apnea problem that needs to be checked out by your doctor.
13952
i noticed that i would get up really early for an early shift at work (ie- when i absolutely had to be there or else bad consequences)and had a hard time rousing myself other times when it was something i wanted to do for me.  try multiple... i mean MULTIPLE loud alarms 4 minutes apart.  it gave me the sense of being bugged to get up urgently.  also having a light on in the house helps, like the bathroom light that you can see from bedroom door.  once up and moving i'm not too bad.... and think of a treat you'd get up for, like a good coffee, shower, going out for breaky.  it took me 6-12 months to be good in the mornings... but i guess the main thing is that i decided i had a life i wanted to live, not sleep through.  and yes, there is much to do, and i tell myself if i'm really that tired, i can take a break and a quick catnap later on.... but i seldom need it.   also getting fitter and healthier helped, ensuring i do at least 150mins of cardio a week ( and that used to sound impossible to me), and make sure you do get a good night's sleep at least 5 nights a week.  don't stuff sleep around... it really is sooooo important and undervalued.  don't motivate yourself with things you HAVE to do...what are you doing them for? to create a life you love? to make your life easier?to make you happier? "because you have to" or to please others is enough to keep anyone from getting up and starting their day.  remind yourself that you really WANT to get up and be active. upon waking, tell yourself you reaaly LOVE your life... and fake it until you make it.  good luck.
57702
I was also having problems falling asleep, doing so around 3-4am, au aunt told me about Melatonin, its a natural pill. i tried it...and literally about 30-60 minutes later i could barely keep my eyes open. its over the counter so no need for a doc visit, and actually when i visited my doc for other reasons...i did ask about melatonin and she didnt see any problem with me taking it. it worked for me, dont know if it will work for you..but you can give it a try. hope it helps.
126653
I understand how you feel, because I did sometimes, but not that serious, how to deal with?\n\nEat your three main meals regularly, don't eat too over much, at the night time, don't eat too much, just 7% is OK, because while you sleep, they also working some nutrition for your body, but not come from the food.\n\nSleep regularly, because the body clock doesn't recognize your sleeping time, that may leads to problem of your body function. So that's also makes you headache\n\nRelax yourself and don't eat anything before you straight to bed 30 mins or 1 hour before!\n\nDon't think about any working data in your brain, on the contrary, think about the happy things.\n\nWhere you sleep, should be not near by the electronic stuff, like computer, TV set, Stereo set, or any digital thing, and especially your cell phone.....!!!!!\n\nOpen little window slot, and let the air comes in for good ventilation.\n\nI hope they will help you a little!!! Good luck!
507538
You already mentioned the problem, over sleeping the night before. Your sleep patterns are being disturbed and its raging havoc. The best suggestion is not to over sleep. If you go to bed a little later and then sleep in set your alarm so you are still getting your regular hours of sleep. Try not to deviate your sleep patterns too much.
623625
I've had insomnia for a very, very long time. I can stay up for days on end and not feel it. I don't like to and I hate taking medications. I try to stay far from medication. I talked to my doctor about it and he suggested for me to try "melatonin". Its a natural sleeping aid that you can get at any veg store, walgreens, or wallmart. It works very well. Doesn't knock you out it just lets you slowly drift off to sleep. It's usually between 3-5 dollars. \n\nWhen I say natural sleeping AID your probably thinking "this wont work". Well, I thought so to but melatonin is natural because its already in your body. It helps level out your sleep patterns and i think its one of the best things out there.
112175
I HAVE BEEN ADVISED THAT ,AND READ THAT 8 HOURS OF SLEEP IS NEEDED BY MOST PEOPLE!  THOUGH I LIVED WITH VIRTUALLY NONE FOR 60 YEARS!\n\nI DO HAVE SLEEP APNEA AND DID GO THROUGH THE 2 NIGHTS OF HELL AT A SLEEP LAB.  I HATED EVERY MOMENT I SWORE NOTHING WAS WRONG AND ALL THE STUFF WAS WITCHCRAFT.  GOD AS MY WITNESS I WAS WRONG!\n\nTHE IDEA OF SLEEPING WITH AIR BEING PUMPED DOWN MY NOSE WAS NOT AT ALL APPEALING I ASSURE YOU!\n\nGOD ONLY KNOWS WHAT I COULD OF ACCOMPLISHED IF I HAD GOTTEN FULLY TESTED AND THIS MACHINE THAT I NOW LOVE YEARS AGO.  I FEEL OVER 40 YEARS YOUNGER I LOOK YOUNGER I HAVE LOST 50 POUNDS AND I HAVE NOT EVEN HAD TO DIET INTENTIONALLY!\n\nI TAKE NO MEDICATION EXCEPT FOR SOME STUFF TO STOP MY KNEE FROM TWITCHING DURING THE NIGHT.  GOOD BLOOD PRESSURE! I FEEL WONDERFUL, SLEEP THROUGH THE NIGHT!\n\nI AM TOTALLY SILENT! HOWEVER I GO TO SLEEP THAT IS HOW I AWAKE IN THE MORNING!  FRIEND IF YOU SNORE YOU HAVE APNEA!\nDID YOU GO TO A SLEEP LAB!  HOW WERE YOU CHECKED ?\n\nYOU CAN SLEEP BUT NOT GO INTO REM SLEEP! RAPID EYE MOVEMENT IS THE GOOD TYPE SLEEP WHEN YOU SNORE YOU CANNOT BE IN REM!\n\nTHAT IS WHY I ASKED IF YOU WENT TO A FULL SLEEP LAB!  IT HAS MEANT A WHOLE NEW BEGINNING ON LIFE FOR ME!  \n\nIF YOU DO NOT GET REM SLEEP AS I DID NOT GET, YOU REALLY DO NOT GET REAL REST.  I SLEPT FOR 60 YEARS . BUT DID NOT GET REAL REST!\n\n\nGO TO A LAB!\n\nAPS
338847
Hello, I woke up too early too and can't go back to sleep. I'm not blue though, have you thought about what you're gonna do for the rest of the day? Perhaps a bit later at lunchtime you could stick on a bit of chilled music and cook a nice roast slowly whilst having a couple of glasses of wine. I find that really peaceful although not high speed and exciting, it is nice sometimes just to mill around the house doing gentle domestic things. Hope you get over your blues soon.
30507
From Dr. Andrew Weil:\nThe two best natural sleep aids are valerian and melatonin. Valerian is a sedative herb, used for centuries. You can find standardized extracts in health food stores and pharmacies. Take one to two capsules a half hour before bedtime. \nMelatonin is a hormone that regulates the wake/sleep cycle and other daily biorhythms. Try sublingual tablets (to be placed under the tongue and allowed to dissolve); take 2.5 milligrams at bedtime as an occasional dose, making sure that your bedroom is completely dark. New evidence suggests that a much lower dose, 0.25 to 0.3 milligrams, is more effective for regular use. \n\nAlso, he recommends a lot of lifestyle suggestions:\nEstablish a consistent bedtime routine. This is one of the most important factors in maintaining good sleeping habits. Routines may include taking a warm bath or a relaxing walk in the evening, or practicing meditation/relaxation exercises as part of your regular nighttime routine. \n\nTry to go to bed at the same time every night, and get up at the same time each morning. This includes weekends. \n\nGet plenty of exercise during the day. Studies have shown that people who are physically active sleep better than those who are sedentary. The more energy you expend during the day, the sleepier you will feel at bedtime. Just be sure not to engage in vigorous exercise too close to bedtime as that can make it more difficult to fall asleep. \n\nReduce your intake of caffeine, particularly in the evening. \n\nAvoid stimulants like caffeine and limit alcohol. \nBoth, even when consumed early in the day, can affect sleep. \n\nUse your bed only for sleeping and sex. Don’t use it to do work or watch TV. \n\nAvoid large meals late in the evening. \n\nIf you can’t fall asleep within half an hour of going to bed, get up and read or do something calming until you feel sleepy. \n\nLearn and use a relaxation technique regularly. Breathing exercises, meditation and yoga are good examples. \nUse “white noise” devices to block out surrounding environmental noise. \n\nTake a hot bath before bedtime. Try a few drops of relaxing oil of lavender in the water.\n \nShort naps are good. Try to get into the habit of napping: ten to twenty minutes in the afternoon, preferably lying down in a darkened room. \n\nSpend some time outdoors as often as you can to get exposure to bright, natural light. If you are concerned about harmful effects of solar radiation, do it before ten in the morning or after three in the afternoon or use sunscreen. \n\nTry to give yourself some time - up to an hour - in dim light before you go to sleep at night. Lower the lighting in your house and bedroom and if other members of the household object, wear sunglasses. \n\nDon’t obsess about not sleeping. Not surprisingly, studies have shown that individuals who worry about falling asleep have greater trouble dropping off. It may help to remind yourself that while sleeplessness is troublesome, it isn’t life-threatening. \n\nHope that this helps!
543768
Realize that sleeping is not something that you have to try to achieve, its something natural that should occur on its own.\nTrying to go to sleep will only keep you more awake, just lay back, don't think too much and let sleep take over you.\n\nHere's some tips to help you ....\n- Ensure you do not eat anything at-least 2 to 3 hours before bed.\n- If you drink too much coffee or high energy caffine drinks during the day, reduce or try to eliminate them completely. Avoid coffee in the evenings, a cup of tea is better.\n- A cup of hot milk (unsweetened) before bed, should help.\n- A good shower before bed works just as fine.\n- Make sure your bed is comfortable, and the temperature in your room is set to a comfortable setting to your body.\n- If there are any external noises distracting you from sleeping, do something about it to ensure its quiet and peaceful.\n- When laying on your bed. Focus on your breathing. If you find your mind drifting to thoughts, slowly bring your attention back to your breathing.\n- Before bedtime, DO NOT engage yourself in an activity that may get you excited, such as reading a book or watching an engaging TV show, this will only make u more alert. However if it relaxes you, then its fine.\n\nHope these tips help.
599040
You are right,\n\nBefore visiting a Doctor we should at least look at the most basic issues that can affect sleep.\n\n1) How late did you go to sleep Id eally especially if you are in recuperating mode, go to sleep before 10pm\n2) Did you eat stimulant foods prior to sleep (4 to 6 hours)  \n     Such as sugar based foods (deserts, Soda Pops, Coffee, Teas etc...) and Smoking has a lot of stimulants and create major fatigue issues.\n3) Do you work before going to sleep..(it makes the mind very active) It might be better to do something laid back an hour before sleeping (avoid watching the news... but rather read something relaxing or take a walk)\n4) Do you eat too late.... Try to eat around 6 o clockish at the latest and eat light for dinner.\n5) Do you exercise or go to Gym in the evening... It does affect many peoples Sleep as it stimulates the body.\n6) Did you have a all nighter or almost recently.. It can take a couple of nights of normal sleep to recuperate\n7) Did you drink Surenal gland penalising drinks such as Coffee and Bear...\n8) It can take a while before alcoohol gets absorbs into the system... It looks like it may make you body relax but it actually, for many, makes sleep very light and not deep at all. \n9) Do you drink enough water (makes sur you drink it based on Turst and not quantity)\n\nSo hope this common sense gigi helped !