Have a sleep disorder... help me? :(?!
Question:
Have a sleep disorder... help me? :(?
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?
Answers:
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 <they have relaxing teas out there, look for them>, 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.