[learningtoaccept]

I have heard melatonin helps but also some people have said it does nothing for them. I have a 2 year old son who is in bed by 9, then I proceed to stay up until 12.. I generally fall asleep quite fast after laying in bed.. Lately he's been waking up at 6 or 7 AM, so I feel like I just need something that will help get me tired around 9:30-10 so I can still get enough sleep at night. I feel far too unstable without at least 8-9 hours a night.

[Rapunzel]

Why not try the melatonin? It works for me. The catch is, you have to take it and then go to bed. If you stay up or watch TV you will override it. Melatonin is the chemical that your body releases to tell you to slow down and get ready for sleep. Your brain knows it is time to make melatonin when it starts to get dark, and for the first part of your sleeping time. If you don't sleep before midnight, you don't make enough melatonin. Watching TV or moving around doing things or being exposed to light during the evening and early night will keep you from making melatonin, so you don't get tired, and that keeps the pattern going. Melatonin will work if you work with it and not against it.

The other thing that gets my sleep on a healthy schedule is camping. If you are outside, exposed to the earth's and sun's natural rhythm, your own rhythm tends to synchronize with it. Artificial light throws us off.

[Silent_tsol]

Exactly what Rapunzel said. Melatonin won't knock you out like some sleep aids, I think that's where you find some people say it doesn't work. The upside to this is that for me at least, I don't have any foggy, trouble getting out of bed problems. For me, I take it half an hour before I want to be asleep and I have to be in bed, lights off at that time and it'll work. If I'm on my phone in bed, I'll pass the sleep time and it won't work

Another one I used was Sleep E-Z. It worked well too but I don't think it's a natural herbal. I would definitely try melatonin first

Camomile and lavender have calming affects. Have a glade air freshener with those scents in my room. If you drink tea, camomile herbal teas might help

[sandworm]

Originally Posted by Rapunzel

The other thing that gets my sleep on a healthy schedule is camping. If you are outside, exposed to the earth's and sun's natural rhythm, your own rhythm tends to synchronize with it. Artificial light throws us off.

I have to work on sleep issues because of my work with lucid dreaming.

"WE" found that opening the window and making it cold but wrapping up
in a warm blanket creates a great way to help go to a deep Theta -Delta
sleep. This rejuvenates a person.

Also, heavy blinds, 'anchoring' (NLP), eye sleep mask, nature sounds on
cd, music, washing face, and other practices help the mind prepare for sleep.

I have to do something because I wake up at 3 AM then gas out
by noon at work.
Still struggling.

< me wearing a sleep face mask.

Sandee.

[Inedible]

It is the exact opposite of what you are looking for, but I would suggest takng DHEA in the morning after you get up to help give your day a kick start. DHEA levels rise during sleep and melatonin keeps you from waking up early. So elevating your DHEA levels and giving yourself more energy to get stuff done during the day could result in deeper, longer lasting sleep wen you get to bed. There is a test you can take to check your DHEA levels to make sure you are low and to see how much would be helpful to supplement, but I haven't looked into it.

[Perna]

I tried melatonin and it did not do anything for me other than give me dry mouth and make me a bit more groggy in the morning, didn't help with getting to sleep quicker that I could see.

Have you tried the warm milk route? If I want to get to sleep, I sometimes will eat a bowl of cereal and that helps me. How about other tryptophan-high foods (milk is one but not the highest)? http://whfoods.org/genpage.php?tname=nutrient&dbid=103

[AniManiac]

Originally Posted by Inedible

DHEA levels rise during sleep and melatonin keeps you from waking up early.

I thought I read that melatonin helps you get to sleep but doesn't do much for staying asleep - perhaps that's what the DHEA does, though?

Melatonin definitely has an active window outside of which it's ineffective. I've taken it many times when hypomanic and then failed to get myself to bed in time for it to do any good.

[Inedible]

Your own naturally produced melatonin is what keeps you asleep during the night, as DHEA levels rise. Taking melatonin in pill form is just to get the process going. Either way, the presence of light interferes with the activity of melatonin. The brighter the room is, the less effective the melatonin will be.

During the day when you are active, your temperature should go up. At night, your temperature should go down. These are small temperature changes, but they affect your sleep cycle. If your temperature remains too constant during the day it can interfere with your sleep at night.

[Suki22]

the only problem with melatonin supplements is they seem to peeter out after a couple months so then you need to take some time off away from them. then going back to them seems to work. I think it worked for me for a couple months and then I had to take time off. good luck!

I used to belong to an anxiety and panic group ... We'd do deep breathing exercises ... Inhale (through nose) for a count of seven ... Hold breath for a count of five ... Exhale (through mouth) for a count of seven (or until all air is expelled from lungs ... Count five and repeat ... I generally do it 3 - 5 times each time I'm in need of stress relief ... Sometimes even ONE works when I'm stuck in frustrating traffic ... At any rate, I found this so calming / relaxing / mellowing that I'll often do it when I lay down for bed at night ... Or a nice warm cup of Chamomile Tea ... Sweetened with a touch of pure clover honey ... I wish you the best in finding what works for you ... When I don't get the proper amount of sleep I can be an A-One GrumpButt ...

[DaveyJones]

Yes, chamomile tea is very good for me, plus I love the taste! The past two or three nights I have taken passion flower. It knocks me right out and I sleep like a baby, wake up feeling great! I don't know yet, but I've been having some mood problems lately. I think they started before I started taking the passion flower, so we'll see. Sure helps me sleep though.

"Maturity is simply a better
grasp on cause and effect"

[sconnie892]

I take melatonin (600 mcg) and it does help. I had to experiment with timing and lighting. I take it an hour and 15 min before I want to sleep. Then I have to turn off the tv and turn down the lights for it to be affective. No major activity either - just reading or writing. I also cut my caffeine intake dramatically and have no caffeine after noon. I've found I sleep more soundly and wake more refreshed. I have had some nights with very vivid dreaming, which I've read is a possible side effect.

Like someone else mentioned the effectiveness has seemed to wane after a month and a half. The bottle I have actually recommends a week break after taking it two months.

I've also heard valerian root is good for sleep but have not tried it since the melatonin is working for now.

The warm milk method and the Celestial Seasons Sleepytime tea have also worked for me.