Natural insomnia remedies?!
Question: I've been plagued with chronic insomnia for the last month or so. No matter how exhausted I am, it takes me a very long time to fall asleep, then my natural sleep rhythm is constantly disrupted due to constantly waking up, sometimes several times an hour.
Any natural remedies for an uninterrupted sleep cycle? I've tried melatonin, but that only worked for a week. My mattress is comfortable enough, but I should probably buy new pillows, as the current ones are getting old. I am VERY reluctant to resort to prescription medication, but I'm in a desperate situation here. The sleep deprivation is really affecting my work and my ability to function. I'm always feeling exhausted, scatterbrained, and depressed. This is no way to live...please help :(
Answers: I've been plagued with chronic insomnia for the last month or so. No matter how exhausted I am, it takes me a very long time to fall asleep, then my natural sleep rhythm is constantly disrupted due to constantly waking up, sometimes several times an hour.
Any natural remedies for an uninterrupted sleep cycle? I've tried melatonin, but that only worked for a week. My mattress is comfortable enough, but I should probably buy new pillows, as the current ones are getting old. I am VERY reluctant to resort to prescription medication, but I'm in a desperate situation here. The sleep deprivation is really affecting my work and my ability to function. I'm always feeling exhausted, scatterbrained, and depressed. This is no way to live...please help :(
((((NOLTE))))
Sorry are going through this. Being tired can have so many effects on your well being. Have no fear there is help. Self-help!!! I have been through this myself. You need to look at your sleeping patterns. What you are eating, what are you are doing before sleep. I would keep a journal each day about what you are doing and when you sleep. This will show you what is going on and what you are doing. Don't cheat or do anything differently. Track exactly as you are doing now.
1. You need to cut out naps if you take them. You need to find how much sleep you need. Be it 6 or 8 hours. Then you need to go to sleep and wake up at the same time each day. I know this can be tough, but you can make slight adjustments. Sleeping is a pattern. Your body responds to that. You have to make it one. It will not happen overnight. Habits take 30 days to instill. Sleeping is no different.
2. Look at what you are eating. Make sure you don't eat too late or drink caffine. Certian foods and of course caffine will affect your sleep cycle. Make a cut off a few hours before your bedtime. Follow a healthy diet.
3. Exercise. Get outside. Get fresh air. Move your body. Join a gym. Buy a treadmill. Something. Work those hips!!!!! This will help your body relax and tire.
4. Take a hot bath before bed. This helps your body calm. Your muscles relax and you can prepare for sleep.
5. Take the TV out of your bedroom. Learn to sleep in the quiet dark. This is hard for many, but again it is patterns and habits. This was the most helpful for me.
6. When you wake up, don't stress. Take your mind somewhere postive and roll right back over. DO NOT GET UP.
7. Tweak and learn your body!!!
I have followed all of this myself. I have no problems sleeping now. For me diet, exercise and set sleeping schedule with no TV were the most important.
Sleep apnea has more symptoms than just racing thoughts.
This is a patterned cycle. You have to break it and be determined. Again, habits take 30 days to form. Make some new habits.
Occasionally Benedryl works wonders too!!!
****edit****
You and I have talked much about light therapy. I told you what it has done for me. The answerers are correct when they tell you about this. I happened upon this by accident, but it has does wonders for me. I even do it in my office now. Although I have a window. Light therapy is a great!
Small dosage of Passion Flower extract should help, look it up on the internet for dosages etc
Herbals include Valerian, Kava
Tryptophan is an amino acid.
Get them otc at WalMart or on the internet.
Antihistamines may help in that they have a mild sedating effect and are otc.
You sound like you are developing sleep apnea. Sleep apnea is where you stop breathing many times at night and your natural body response is to wake yourself up so you can breath. I suspect that this has been going on for more than a month.
I take one capsule of Benadryl nightly - it takes about 30 minutes to work and I go right to sleep. Benadryl has been around for over 50 years so it is generic and cheap. If I wake up at night I take the melatonin and then I go right back to sleep
I had that problem a few years ago I found nothing worked but taking two benadryl 4hrs before bed worked . Just dont take it right before bed you will feel sleepy most of the next day. I tried the prescrition meds for two months after that I didnt sleep at all at night for days it was not fun.
Melatrol - natural sleeping aid
http://tinyurl.com/26xt7b
*WARNING* If you are suffering from Sleep apnea (a condition that cuases you to stop breathing several times in the night) DO NOT TAKE A SLEEP AID! If you take a sleep aid, and can't wake yourself up when you stop breathing, you could die. My friends father died in his sleep this way. You should go see a doctor, do a sleep study, and find out if you are suffering from this very dangerous condition.
______________________________________...
First thing, improve your "sleep hygiene". Follow the steps below.
-Avoid napping during the day; it can disturb the normal pattern of sleep and wakefulness.
-Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing arousal.
-Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep.
-Food can be disruptive right before sleep; stay away from large meals close to bedtime. Also dietary changes can cause sleep problems, if someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes. And, remember, chocolate has caffeine.
-Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.
-Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don't dwell on, or bring your problems to bed. Once in bed, read a book, solve a sudoku puzzel or anyting that will help get your mind tired and ready for sleep.
-Associate your bed with sleep. It's not a good idea to use your bed to watch TV, listen to the radio, or read.
-Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright.
____________________________
I have taken one or two of the tylonel PMs right before bed, but they usually only help me fall asleep... and I will wake up in the middle of the night. But you might want to try that.
The only other things I do to help me fall asleep is drink a cup of non-sweat mint tea.... I do this directly after taking a hot bath or shower and while I read a book in bed.
Good luck!
Insense exercise will tire you enough to sleep.
Join a gym, go swimming or take up jogging with a five mile run, after work.
Totally natural and good for your health.
Have you had your blood tested for chemical inbalances?
I used to do this stuff and then get depressed and sleep for a few days..
Finding out I was bipolar and getting the right cocktail helped until I got my head adjusted. I stopped taking the meds after a year. yeah I didn't want to take meds either but it did help..
and get you some new pillows..
(((Nolte)))
ahem... marijuana
works for me :D
EDIT- urine cleaners don't work either... too bad- this would be a fairly easy solution
I say this out of love for The Nolte. It's time to see a doctor. If you are waking up because of racing thoughts, you need medication that can help you with that. It could be anxiety, it could be depression, it could be bipolar disorder. It could be a variety of things, but only you and your doctor know what's best. OTC and natural remedies only go so far in helping you. You could go with something that is non-habit forming but can help you with all of those things. For example, amitriptylene is a very mild anti-depressent that also has an antihistamine in it. With that very low dose, mild pill, you could be on your way to sleeping soundly AND stopping the racing thoughts at night. And no groggy "day after" feeling either. It's not a sleeping pill, afterall.
I urge you, beg you, to please see a doctor and look into your options. I want you to feel better...soon.
((((((((((lots of love))))))))))))
half my friends take over the counter sleep aids and they all love them. why not give them a try???
Nolte, I'm so sorry this is happening to you. I know how frustrating that can be. Have you tried playing one of those soothing sound cds or aromatherapy for sleep? Also, maybe light therapy? If nothing natural is working, yes, everyone is right, you should try seeing the doctor honey. (((((Nolte)))))
I have RAGING insomonia that only added to my manic episodes so I DO take a sleeping pill. It's pretty awesome though, metabolizes in four hours and I never feel "hung over".
But before I was willing to take a pill, my mom made a lavender spray and I sprayed my sheets with it. It's supposed to help sleep.
I always keep the house at 68 or lower
Take the hottest shower you can stand before bed
And warm milk.
If that doesn't work, look into Sonata. It's not too bad really.
I have my radio/cd player by my bed, and when I cannot sleep(I have horrible insomnia, too), I put on my headphones and listen to music. It's amazing how your mind drifts off with the music and you end up falling asleep.