Not Sleeping Well

  • Posted by a hidden member.
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    Oct 05, 2014 12:04 PM GMT
    For the last few months I have not been sleeping well. I toss and turn all night and when I get out of bed in the morning I feel tired. I know I am sleeping because I am dreaming. However it's a light sleep and not a deep sleep. I've cut down on booze, go to bed before midnight, taken melatonin, try to keep my mind calm, darkened my bedroom. These seem to work a little but not as well as I would wish.

    Any suggestions would be greatly appreciated.
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    Oct 05, 2014 12:35 PM GMT
    A long walk(can be other physical activities/exercises as well) followed by a cold/hot bath(depending on weather you live in). That helps me at times.

    And maintain strict sleep schedule.
    For ex: Set times to got to bed and wake up.
    And if you get sleep or don't get sleep, follow the schedule very strictly for a week. Wake up even if you get one hr sleep the whole night. In a week, your biological clock will set and soon it'll be hassle free.

    Try these simple steps first...

    http://www.youtube.com/watch?v=Xu2AaD8VoNE
    ^I haven't seen the documentary, but seems like it's a good one. take a look. Cheers.
  • OutdoorAdvent...

    Posts: 361

    Oct 05, 2014 4:20 PM GMT
    Exercise, reduce stress, eat well.
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    Oct 05, 2014 4:21 PM GMT
    You may well have sleep apnea, which is easily diagnosed and treated w/ a mouth guard or CPAP machine. The symptoms you describe fit it to a T and if anyone has ever complained of you snoring or gasping for air at night, that may well be the problem. Get it checked out and, once treated, you'll immediately feel better.
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    Oct 05, 2014 4:29 PM GMT
    I think I'm right in saying that, if you're dreaming then you're in the deepest form of sleep. So you are sleeping, but something is bringing you out of it too soon, by the sound of it. Do you sleep in a quiet area or are there neighbours, cars or other sources of noise moving around at night? Try ear plugs. Otherwise, as MGINSD says, it may be a sleeping disorder.
  • HndsmKansan

    Posts: 16311

    Oct 05, 2014 7:05 PM GMT
    I have issues with sleep from time to time.. I've found it important to follow a pattern and wear myself out physically from a great workout. It does help.
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    Oct 05, 2014 10:21 PM GMT
    You could try ZMA or Natural Calm before bed. Basically just supplementing magnesium. I sleep better but dream a bit more vividly.
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    Oct 05, 2014 11:08 PM GMT
    grofte saidYou could try ZMA or Natural Calm before bed. Basically just supplementing magnesium. I sleep better but dream a bit more vividly.


    I was just about to suggest this and also perhaps an herbal tea for bedtime should also help.
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    Oct 05, 2014 11:08 PM GMT
    Eszopiclone
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    Oct 06, 2014 12:08 AM GMT
    I noticed in your profile you describe yourself as a hermit.
    Try having more contact with friends, talking about things important to you, thoughts of the future, fears... your day.

    Yeah, there is a difference between being a loner and a hermit... so uping it up one notch can make a big difference.. or more contact with a family member

    Calcium/magnesium works wonders... but you need to take 500-1000 of each to really have an effect.

    Get rid of clutter in your place... you'd be surprise what a difference this makes

    i ve tried to include some suggestions that you would not possibly get elsewhere..
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    Oct 06, 2014 12:47 AM GMT
    Occasionally I wake up between 3-5am. Found it best to get up and take a pee or get a drink, then go back to bed. Don't stay in bed and toss and turn. Also better not to look at the alarm clock when you wake up through the night. Sometimes repeating a mantra helps my mind relax. Works most of the time.
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    Oct 06, 2014 3:18 AM GMT
    Get a night job.
  • AMoonHawk

    Posts: 11406

    Oct 06, 2014 3:46 AM GMT
    Melatonin about an hour and a half before you go to bed
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    Oct 06, 2014 4:17 AM GMT
    Time released melatonin works for me.
  • 1blind_dog

    Posts: 376

    Oct 06, 2014 5:07 AM GMT
    mx5guynj saidTime released melatonin works for me.


    By this I assume you mean the 10mg which can knock me out for 10 hours. If it's not sleep apnea as someone posted above I'd try upping the melatonin (unless you're already doing the time released) or you can try taking a Benadryl along with the melatonin. Though a warning, high doses of melatonin have been shown to cause some drowsiness the next day.
  • LJay

    Posts: 11612

    Oct 06, 2014 3:39 PM GMT
    If you exercise too close to bedtime it may affect your sleep. Try to exercise earlier.

    The same goes for eating. Eat lightly at dinner. Avoid caffeine late in the day.

    Avoid video screens for a couple of hours before you go to sleep. Certain light frequencies can disturb sleep.

    Ask your general practitioner to give you a thorough physical and talk about the sleep problem.
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    Oct 06, 2014 6:48 PM GMT
    Thanks for all the suggestions and advice guys; I appreciate it. I've scheduled a doctor appointment this Friday and have my fingers crossed.
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    Oct 06, 2014 8:26 PM GMT
    I've also heard that watching tv before you go to bed can make it hard to sleep, especially if you watch the news. The news produces anxiety and worry.

    I definitely agree with avoiding caffeine later in the day. I've gotten to the point that I don't drink anything with it after 2pm.

    Another thing which sounds silly but I like a warm bed and lots of blankets when I get in bed. But I'll then wake up hot and sweaty later on. Same with keeping the electric blanket on. I wish they had a built in timer so I could turn it up when I go to bed and then it turns itself down an hour or so later.

    I love melatonin but it seems that for me only the 1mg tablets are the correct dose. The 3mg ones make my skin sort of itchy randomly and in random places; makes me twitchy.
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    Oct 06, 2014 8:29 PM GMT
    fitguyatl saidOccasionally I wake up between 3-5am. Found it best to get up and take a pee or get a drink, then go back to bed. Don't stay in bed and toss and turn. Also better not to look at the alarm clock when you wake up through the night. Sometimes repeating a mantra helps my mind relax. Works most of the time.

    Yes, I've also learned to just accept waking up in the middle of the night and not get anxious about it; that makes it worse.
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    Oct 06, 2014 11:09 PM GMT
    This has come up before. Here's what I posted last time:

    Let your living space go gradually dark over the last hour you are up. That's how our ancestors had it before we had electric light. This means no computer screen and no television. One of the best activities for low light is listening to music, but you have to choose carefully--this would not be the time for heavy metal. Bathroom lights are usually bright--when you go in the bathroom to brush, etc., you can easily ruin the effect. I have a smaller single light over the shower area, so I use only that.

    A tendency for period of wakefulness during the night is built in to us as a part of our evolution. When our ancestors slept in trees, that's the time we would wake up and look down to check for tigers. I go ahead and get up, wander around in the dark for a few minutes, look out windows and check the door locks. That seems to discharge the whole security thing and gets me back to sleep pronto.
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    Oct 07, 2014 4:56 AM GMT
    JDuderrr saidWhen our ancestors slept in trees, that's the time we would wake up and look down to check for tigers.

    My ancestors must have pissed on those tigers when they woke up in the middle of the night.
  • joxguy

    Posts: 236

    Oct 08, 2014 2:04 PM GMT
    Dude just jackoff before you try to sleep, make it a long one and it will relax your body.
  • MikemikeMike

    Posts: 6932

    Oct 09, 2014 2:28 AM GMT
    Work out!!!
  • Bevik

    Posts: 16

    Oct 09, 2014 3:29 AM GMT
    A ton of my clients have this problem. Then again the majority of them are over 65.

    No caffeine later in the day. Try to go to bed at the same time. Don't have any major stimulus before bed. Try to do something calming instead of exciting. Good exercise routine and good diet.

    You sound like you've done a lot of this already though, and you're seeing a doctor which would be my next suggestion. =D

    Good luck!

  • Bevik

    Posts: 16

    Oct 09, 2014 3:29 AM GMT
    joxguy saidDude just jackoff before you try to sleep, make it a long one and it will relax your body.


    hahahaha.... yes