For a long, long time now I have had enormous trouble getting to sleep at night, and at times I spend 4-5 hours lying in bed at night trying to get to sleep. Does anyone have any good ideas on how to get to sleep?
And while I am at it… ways to get up easily in the morning when you TRULY can not be bothered?
Thanks.
Melatonin.
'Nuff said.
Melatonin works, it works well, you don’t feel drugged, and you can ignore the sleepiness if you want, in case of an emergency. St. John’s Wort helped me sleep better, in the sense of not waking up 3-5 times a night. I have no idea why. If you are having trouble getting up in the morning, do you feel depressed? If so, the St. John’s Wort could help, or see someone about it. Or both. My personal braincare specialist was very good, and never judgemental (even when I expected it). I dunno- Just my 2 cents (worth only one cent in 1984 dollars)
Don’t forget about the many other over-the-counter products available (Nytol, Tylenol PM, etc.). I haven’t personally used any of these so I can’t testify to thier effectiveness, but there’s plenty of 'em out there.
is your daily life setup like a routine or a bunch of sporadic events smashed into a very tight schedule, my guess is the latter
I read books on chess openings. Books I have already read over and over. Close your eyes, picture the board and moving pieces and away ya go.
For most people, the first time reading a chess book will put them right out.
CandyMan
That Tylenol PM works. You WILL fall asleep. I think it uses the same stuff that’s in sudafed, or something similar. It works, but you might feel groggy in the morning- but if you don’t sleep at all, you -will- feel groggy in the morning. It’s worth trying on a weekend or something.
I use a variation on the counting sheep method. I like to imagine I am teaching a class of complete beginners something I know inside-out-and-backwards. It is important to choose something which is complex enough to keep my mind ticking over as I ‘explain’ it, but to which I know all the answers - otherwise I can be kept awake further as I struggle to work it out!
I find this stops my mind wandering into areas which stimulate it too much and so I gradually drift off - or at least it helps pass those dreadful hours at times when it fails.
The drug and boredom free solution is regular, vigorous exercise. This will help you sleep at night, get up in the morning and stay chipper throughout your day.
If all else fails, the skillful application of a 2kg rubber mallet to the center of one’s forehead works wonders – once.
My approach is to remain active for ridiculous periods of time (30 hours straight this week)–not by choice but because of @#%$*&# work. I guarantee you will sleep when you get the chance.
The healthier approach is vigorous exercise (at least 2 1/2 to 3 hours before you go to bed, I think), and starting a “going to bed now” routine and sticking to it. You know–drink a glass of water, take a leak, read 1001 Ways to Embalm a Butterfly (or worse, one of those chess books) for 15 minutes, then turn out the lights. Get your body used to sleeping at that point in the routine.
Good luck–and reserve that mallet thing for a last resort.
If you’re a groovy organic type, try valerian.
quit drinking caffine after lunch or at all. I used to have problems sleeping and a few years ago I totally gave up drinking softdrinks and have been able to sleep much better. I now only drink Water, OJ, beer and some tea. I read/heard somewhere that drinking too much caffine after noon can keep you awake as the caffine stays in the system for a long time. plus I feel MUCH better after not drinking that crap for so long. hell I can’t even drink the stuff now. you could try something like giving up caffine for a few days to see what happens.
I agree with a few of the posts:
Valerian Root: It helps you relax. It does nt make you drowsy in and of itself, but if you are tired, it makes you relax and then you realize you are sleepy. Generally speaking, it is safe to use alone or in combination with other “sleep” medications, but I prefer to use it alone.
Melatonin: Works great and helps your body maintain its Circadian rhythms, it IS possible that if you take a larger dose than you require, that you will feel groggy in the morning. Buy it in the smallest dose that you can find, then gradually increase it until you are sleeping well.
Other over the counter stuff: These are all antihistimines…usually diphenhydramine as found in Benadryl. I am sure that this is what is in Tylenol PM, Sominex, Nytol, etc… though some may contain other ingredients as well. You may wake up drowsy…especially at higher doses.
Don’t listen to these herbal people. All they’re getting is placebo effect. Multiple studies back that up.
If you want to sleep, go to your doctor and ask for Trazidone. It is a low-grade anti-depressant and half a pill makes me sleep like a baby. I wake up feeling refreshed, not groggy, and it isn’t habit-forming.
Great stuff, not available through National Enquierer mail-order ads, and it’s been scientifically tested.
Arken, I have to disagree with you. Many herbal preparations have been thouroughly researched and indeed DO work well. Yes there are those that are weaker than their over-the-counter counterparts, but I believe that many people over-medicate, and that often the weaker herbal is just what is called for.
That said, depending on the studies you read, I suppose you could be lead to believe one way or another based on what you have read or been exposed to. There are numerous clinical studies proving effectiveness as well. Which herbal preparations are you saying a merely placebo effect, and from where did you glean this information?
I was referring specifically to Melatonin and St. John’s Wort (the latter of which can actually be dangerous… it can cause heart problems and it can nullify the effect of birth control pills).
The most recent study I have seen on the innefectiveness of both was in an issue of Consumer Reports a few months ago and there was also a recent issue of either the Skeptical Inquierer or Skeptic Magazine which covered recent herbal remedies. I’m sorry, I can’t cite anything specific because I don’t have any of the issues on hand.
Sure, certain herbs work fine. Most don’t. The usual defense people give for herbs is that they’ve been used for thousands of years. What I always like to point out is that for thousands of years, most people didn’t live to see 60.
NEVER lie in bed trying to fall asleep. You are
just getting into the habbit of lying in bed without
falling asleep.
Get up and read something. Insomnia by Stephen King
is good. Drink some warm milk. Or try to force
yourself to stay awake. That makes me very tired.
When you go to bed, masturbate. That can help relax you and make you sleepy. Works for me when i am stressed. It’s worth a shot.
Yes, lee, the male brain gives a hormone after orgasm that makes men sleepy, believe it or not.
Edward The Head, I have to agree with you, not drinking caffeine after a certain time can get one to sleep on time. It may take a few days to take effect. Not drinking: caffeine coffee, sodas, teas, chocolate [fake type], mountain dew.
My mother suggested I try Melatonin a few years ago and I did. I guess it DID help me to fall asleep, but the ‘price’ was some of the most disturbing and realistic nightmares I’ve ever had! It simply wasn’t worth it. I’d wake up five or six times a night because of this, the result being that I WAS groggy and tired the next morning.
I don’t know if anyone else has had a similar experience (and I don’t mean to ‘hijack’ the thread), but I thought I’d throw it out there anyway.