I sit up for ages each night just wishing to go to sleep. I don't think it's quite insomnia yet but i would still like to get to sleep alot faster. Any help would be much apreciated! Ta much. Fi XxX
216663
Chamomile tea is a natural sedative, and the basic herbal answer for insomnia.  Drink one cup per hour for three hours before bed.\n\nIf that doesn't work quickly enough, add a couple of drops of valerian.  Valerian is a powerful natural tranquilizer, and became popular after widespread use in World War II.\n\nChamomile tea is, of course, available in any grocery store. (Although it may be called something cute like "Nighty Night" or "Sleepy Time.")\nValerian, in liquid form, can be found at any health food store.
56733
Try a sound machine.  I sleep with a fan on all the time, even in the dead of winter.  The constant noise knocks me out almost instantly.  But if can't fall asleep I try warm tea, not caffeinated.  But if you are really having a problem, maybe you should discuss perscription sleep aids with your doctor.  Ambien works great, as well trazadone.  If it's a chronic problem, your body's immune system will become deficeint.  You will be more likely to gain weight, (you don't want that do you?) because studies show people who do not sleep at least eight hours are more likely to gain weight.  But I'll get off my box. Good luck with that.  I sure do know how you feel.  Sleep is good.
172013
me, too. It has been going on for a while now. I actually fall asleep at work sometimes, or am close to being in physical pain trying not to.\n\nI asked for help on here too, and got lots of good advice--the best I thought was that I should get more exercise. I bet that really would help. Only problem is==>too tired to start. When I get home all I want to do is crash.\n\nI have been thinking about going to the doc to rule out anything like diabetes, or thyroid probs, or hormones, or God forbid, cancer, lupus, etc. There are SO many physical causes for tiredness including depression, chronic fatigue syndrome, allergies, and so on.  So I guess we need to see first if we are otherwise healthy, and then see if we can find an exercise partner to make us shake a leg. I hear that once you really get into an exercise routine, the tired feeling goes away.\n\nI am willing to try if you are.
37249
I have dealt with insomnia too, and one of the best things you can do is create a regular sleep/wake cycle. Try to go to bed at the same time every night, and wake up at the same time every morning. It can be hard at first, but it really does help, and you'll feel better emotionally.\nAlso, you can try these tips:\n-cut back on coffee, tea, and soft drinks that contain caffeine; instead drink clear soft drinks like 7-Up and Sprite, or caffeine-free sodas like root beer\n-avoid eating large, heavy meals before going to bed\n-don't exercise too soon before going to bed\n-relax yourself before bed with a hot bath, meditation, progressive muscle relaxation (see my link), etc.\n-have a glass of warm milk and half a turkey sandwich about 30 minutes before going to bed; both contain tryptophan, which will help you sleep\n-don't use your bedroom as a place to work, eat, watch TV, etc.; it should be a place to sleep and rest and that's it\n-avoid alcoholic drinks in the evening\n-listen to calm, soothing music before bed and while you're trying to sleep\n-sleep on a comfortable mattress and pillow\n-keep your room at a cool temperature\n-practice deep breathing exercises (see link)\n-avoid naps if they interfere with your sleep/wake cycle\n-once you're in bed, visualize a safe, peaceful scene, like the beach or a rainy day\n-establish a bedtime ritual before going to sleep to key your body to relax; follow the ritual every night\n-keep your bedroom dark\n-sleep in a well-ventilated room\n-don't watch TV, read, or do any other mentally stimulating activity before bed\n-try to get into the habit of sleeping on your back... it's the best position for relaxing because it allows for deep, restful breathing\n\nGood luck!
640987
If you haven't already, see a sleep specialist.  In my experience, many insomniacs have an underlying sleep disorder causing the problem.  \n\nAlso, practice good sleep hygiene-\n\nDon't try to sleep if you don't feel tired.  Start with loose goals, like trying to get to sleep before midnight.  Forcing yourself to sleep and watching the clock only increases anxiety.\n\nTry and avoid napping in the late afternoon and evening, and keep naps short.\n\nNo nicotine, caffeine, or alcohol within six hours of bedtime, no large meals prior to bedtime (but do have a light snack, an empty stomach can be just as disruptive).\n\nExcercise regularly, but complete your excercises at least four hours before bedtime.\n\nDon't stare at the clock- it is better to get up and do something boring until you feel sleepy than to lie in bed tossing and turning.\n\nDon't use your bed for things like watching TV and reading, you want your body and mind to equate lying in bed with sleeping.  With one obvious exception :) you should only use your bed for sleeping.\n\nYour ultimate aim should be to get a sleep schedule that works for you and stick with it!  One of the worst things we all do is having different sleep/wake times on weekends.  You have to make sleep a priority, and in today's world, that's remarkably hard to do.\n\nAnd lastly, much easier said than done- find a way to clear your mind before you get in bed.  If you need to, see someone about your anxiety issues as well.  On the bright side, if you're successful at getting regular sleep, that will be a huge help to your mood and general health.\n\nBest of luck!!!
278302
There are a few things you can try. \n\n1) Make sure during the day you do not take any naps (even just dozing off for a few minutes can affect your ability to get to sleep)\n\n2) Avoid caffiene or sweets any time near you going to bed.\n\n3) Try getting a white noise machine. They play a variety of sounds (crickets, rain, ocean, birds etc).\n\n4) Set a bed time and go to bed at the same time EVERY night.\n\n5) Turn off all lights and make sure you are comfortable. Close your eyes and try to focus on the white noise sound. If your mind starts to wander, focus it back on the white noise.\n\n6) Get comfortable and take deep relaxing breaths. Avoid the impluse to shift or rollover. \n\n7) Finally, be patient. don't expect to be able to go to sleep right away.  At first it might take a long time to go to sleep, but if you are consistant with your bed time and these efforts your body will adjust to the schedule and you will find it easier to get to sleep each night.
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.
672852
i've been an insomniac ever since i changed schools at age 12 (i'm in my mid fifties now).\n\nwhen things get really bad i can usually break out of the pattern by taking a long walk (at least one hour) late in the evening and then making sure i do only calm things (sloppy movies or smooch music) between getting home and going to bed.\n\ntaking a long slow walk also tends to get you out of your own head (private worries are a major contributor to insomnia) since you see so many other weird things to distract you.\n\nor perhaps that happens only if you live in cardiff.\n\ndid you know that the word 'insomnia' was invented by the latin poet vergil?\n\nreading the aeneid is an excellent cure for sleeplessness.
254975
Avoid caffeine after lunchtime. Avoid alcohol cos it inteferes with ur sleep pattern. Make sure u do somethign 2 relax yourself 4 at least an hour b4 u go 2 bed, like read a book, watch TV, pray, or whatever makes u 'unwind'. Choose 2 get rid of any anxious thoughts or worry that creeps into ur mind as ur in bed. Sweet dreams X
207742
I have the same problem! not sure what to do I am totally beat! The only way I fall asleep is if I absolutly cant stay awake its 4:30 in the morning right now.....when you find out let me know. Im not depressed I am very happy so I dont think that is it I honestly think its an addiction problem for me. I cant get off this damn computer. Its as bad as chewing my nails or something. anyhow let me know what u find out ok? thanks sweety.
289161
Hun we are addicted to boredom lol--I should go to bed too but I am mesmerized by these questions I see here...I come here to lull myself to sleep--which makes no sense because I reached my goal and still I don't want to move!! lol.Give Us Strength to find our beds!
104950
Generally if you can't sleep but are tired you are considered to have insomnia. \n\nIf this has been happening for more than a few weeks and none of the following suggestions help, you may want to talk to a doctor.\n\nI had a bad problem with insomnia for many years, and did some research on it.  Here are the things I’ve found that help the most.\n\n1.  Don't take the sleeping pills.  Although they are not addictive in the way we tend to think (you won't jones for them if you miss taking them) they are addictive in the sense that once you have taken them for a while, you will have to take them to get to sleep, but they won't have the same effect they used too.   This is because you tend to not get the necessary REM sleep you need to be rested.  If you must take a sleeping pill, take it well before you go to sleep.  For instance, I prefer to take sleeping pills 2 hours before I go to sleep, so that the pill can get into my system and make me drowsy before I get into bed, then get out of my system (hopefully) early enough that I get some normal sleep.\n\n2.  Try to go to bed at about the same time every night.  You have some wiggle room on this, but if you stay out on Saturday night till 3, it'll be harder to go to sleep at 10PM Sunday.\n\n(Which somewhat contradicts:)\n\n3.  If possible, don't go to bed if you're not sleepy.  Note  - one thing I have read and found to be true is that you have to be awake for 12 hours before you can go back to sleep.  So if you sleep till noon, again, you won't be sleepy at 10PM.  \n\n4.  Don't spend more than 15-30 minutes trying to get to sleep.  If you notice that you've been in bed more than 15 minutes, get out of bed and do something for a while.  Make sure what you do isn't going to make you more hyper; e.g. no exercising or energetic music or writing posts to online debates. \n\n5.  When you go to bed, choose a chore or some other task that you do not want to do and tell yourself that if you are still awake in thirty minutes you will do that task.  Then, if you are still awake, get up and do your chosen task.  This is my favorite suggestion, as it has worked nearly every time I've used it. .\n\nThose are the most useful suggestions I have.  Other things you can try:\n\nBefore you start getting ready for sleep, turn off high energy music and turn the lights down.  I love R&R music, but I went through a period where I had to turn the radio off every night about an hour before I went to bed, or I would be too wired to sleep. And our bodies react to reduced light by producing melatonin which puts us to sleep.  \n\nGet plenty of exercise, but not right before bed.  (Unless you're weird like me - exercise right before bed just puts me to sleep)\n\nAnother suggestion that might work is to relax your body, consciously, one area at a time, starting from your feet. You think about the ball of your left foot and relax it, then the ball of your right foot, then the arch of your left foot, etc. You have to concentrate (pretty hard) on what you are doing.
65561
Don't drink caffeine at night. Make sure your environment is quiet. I've known some people to take sleeping pills and it has helped them. Good luck!
195104
yeh well i dont know the answer but i can suggest a few things to help you sleep. Try not to have caffiene afetr about 5pm, becasue it keeps you awake...same goes with coke and chocolate. If you cant sleep, have a glass of warm milk, it has sedating properties in it. Also, avoid foods high in sugar before bed, because it will keep your metabolism active and you will have insomnia. Best of luck
410682
I would say yes, this feeling is normal.  I can relate to what you describe because I went for long periods without sleep in the past and I felt horrible, similar to what you describe.  It is hard on anyone who misses a lot of needed sleep!  There are sleep clinics around now days, so if this continues, get a referal from your doctor to one and take care of your insomnia!  Good luck.
110794
See a doctor.Insomnia can be a symptom of physical disorders, although for most of us it's the result of tension, stress and anxiety and of course the more anxious we get about our insomnia, the worse it gets. If your doctor pronounces you a "healthy" insomniac, he might suggest some of the techniques provided here. Or she might prescribe drugs to help you get to sleep. \nTake a warm bath.It's a great way to relax your body. Don't overdo it, however. You merely want to relax your body, not exhaust it. Too long in hot water and your body is drained of vitality.Use bath salts, or throw in Epsom salts and baking soda,one cup of each. These will relax you and also help remove toxins from your body. \nGet a massage.Have your spouse (or whoever) give you a massage just before going to sleep. If you can convince them to give you a full body massage, great. If not, even a short backrub and/or a face and scalp massage can be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you to sleep.\nListen to music.Play some soft, soothing music that will lull you to sleep. There are even cassettes and records designed for that very purpose. Some are specially composed music, others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat. \nDrink warm milk.A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.\nDrink herb tea.If you don't like milk or are avoiding dairy products try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.\nEat a bedtime snack.A small, low protein, high carbohydrate bedtime snack, such as juice and cookies, eaten about an hour before bedtime, can help you fall asleep sooner. (Pizza does not qualify.)\nAvoid Caffeine, Alcohol and Tobacco.It should be obvious, but some people forget that coffee is not the only drink containing caffeine. Tea (black, not herbal), chocolate and cola drinks are also high in caffeine.Alcohol may feel like it's soothing you, but all it's doing is stupefying you. Research has shown that alcohol upsets sleep, preventing a deep rest. Same with tobacco. Avoid them all. \nSleep in a well-ventilated room.Fresh air (it's hard in the wintertime) and a room temperature between 60-65 degrees will give you the best sleeping conditions. Any warmer and you'll toss and turn from the discomfort of being too warm. Keep the thermostat down and do your temperature-adjusting inside the bed with more or fewer blankets.\nSleep on a good firm bed.A firm bed will give your entire body the support it needs to really relax. It's better for your spine, too.\nSleep on your back.It's the best position for relaxing, and allows all your internal organs to rest properly. If you must sleep on your side, do it on your right side, not your left. Sleeping on the left side causes your lungs, stomach and liver to press against your heart, causing stress on an organ that most of us find quite useful.Neverever sleep on your stomach. It causes pressure on all your internal organs including your lungs, which results in shallow breathing. It can also, as you've no doubt discovered, cause a stiff neck and upper back problems.\nGet some physical exercise during the day.People with "mental" jobs, like office workers, have far more trouble with insomnia than do people who work physically hard all day. Even 15 minutes a day of exercise (at least half an hour before going to bed so your body will have a chance to slow down) will give your body the activity and oxygen it needs to help you relax more and sleep better.\nKeep regular bedtime hours.Your body likes regular routines, whether
170121
You sound exactly like me.  It is now 4:07 a.m. my local time, and I will probably be up another hour or so.  I just cannot get to sleep any earlier.  It stinks because I want to sleep past noon.  I have always been a night owl and not a morning person, but this is getting to be ridiculous.  I am also thinking of seeing a specialist.  I don't do well on 8 hours of sleep.  I also need about 10.  Good luck!