[Porcelain_doll_2004]

I am not being able to sleep. When I do it is maybe 2 hours max before I am awake if not less than that. I am only getting like 4 hours of sleep a night if that and it is really starting to have an impact on me.

I do not like to use meds so I am trying to find ways to help me sleep that is not meds.

if you have any suggestions please let me know.

Thanks

Doll

[pegasus]

Hugs ((((((( Porcelain doll ))))))))

Sleep is so important. The mind/body can cope with a few days of no sleep but then we can start to have real problems. Please consider getting some meds from the Doc if this continues.

In the meantime you could try any natural/herbal remedy with 'valerian' in it which is a natural sleep aid and can be found in 'Kalms' products.

The other thing to do is to make sure your bedtime is as comforting and as inviting as possible. Some people like to have a warm bath and milky drink and limit taxing your brain before hand.

You can also try 'safe place' visualization before dropping off to sleep. Imagine your safest place, visualize it and make that as good as you can and this will promote soothing dreams.

[(JD)]

You're spot on with regards to needing to manage this important area of life! Lack of restorative sleep causes many problems, and makes other issues worse.

Everyone needs to establish a sleep routine that she/he follows each night. Some may need to begin it 2 hours before bedtime, others just an hour or 30 minutes.

Make a list of what you need to do before bed: lock up the house? Check animal's water? Put out clothes for the next day? Make a list of chores/activity for the next day? Write down things you need to remember.

Turn OFF the tv, and quit working/playing on the computer an hour before bedtime. Don't play the radio if the music excites you, reminds you of sad past events, or has an intriguing talk show. Quiet calming music is fine.

I agree with Pegasus also about the valerian. Most tablets do not have enough valerian in them to really help, such as they may only have 50 mgs when you need 800-1500 mg. Also, a blend of herbs is good such as valerian with passion flower, camomile, and or skullcap. Take some an hour to 30 before bedtime and adjust when and how much as you see how much it helps. You might trying taking some an hour before bed and then again at bedtime.

Don't drink caffeinated products for a few hours before bed. Some ppl find if they drink coffee or soda or tea even 6hours before bed, they don't fall asleep quickly enough.

So find a routine... take a bath, brush your teeth/hair, lock up the house, take your herbs, make your lists, read your Bible or inspirational book, give yourself positive self talk (tomorrow is a new day and you can correct anything and begin again... you did alot today... etc) My personal favorite is reminding myself that God is in control.

Make sure where you sleep is comfortable, and the air is not too hot nor cold. Make sure it's DARK, because even the red lights on a radio or tv can interrupt sleep habits for some people (and the green lights on the smoke detectors too, for sensitive people!)

Don't let your mind wander through the thoughts of the day, nor of fears for tomorrow. Keep blocking those thoughts and maybe concentrate on hearing a favorite song in your head and trying to name the "instruments" being played... or concentrate on the "colors" of the rainbow... and each time a daytime thought comes in, say no ..I'll tend to that tomorrow, and go back to what you were concentrating upon.

Lastly, don't get angry or upset or frustrated if you don't fall right to sleep, or wake up during the night. This is a process, and anything you begin to do to make it better is good! Breathe deeply and calm yourself, and even if you find your mind not sleeping, allow your body to rest completely. You can also tell yourself a positive hint by saying that once you do fall asleep, you will wake refreshed as though you slept the whole night!

[fearfulfrog]

I struggle with sleep also. I have found all of the above suggestions helpful. I also found that cuddling a stuffed animal helpful. At one point when my son was a baby and started to sleep through the night, I still got up to nurse(even though he didn't want to!) I borrowed one of his bears- called a mommy bear, it plays a heartbeat for newborns- it worked for me!

[shezbut]

((((Porcelain doll)))))

I've struggled with insomnia many times. No fun at all

I agree with recommendations made by pegasus and sky. I'd like to add a couple of tips that have helped me over the years.

1. I strongly recommend no television or computer in the bedroom. The bedroom is for sleep and rest only.

2. Personally, I often listen to very soft classical music CD as I lie in bed to sleep. If I'm fully awake for more than 15 minutes , I get up from bed and go into the living room to work on a word-search puzzle (or color w/ crayons ) for a few minutes. Once I feel more relaxed or catch myself yawning, I go back to bed. The CD starts again.

3. If I wake in the night, I roll over and try to sleep again. If fully awake, I go through the CD rule. Going through this cycle over and over does make falling & staying asleep much easier.

Another tip: cover your clock! I often get into a strange habit of waking and looking at the time, which starts the cycle of frustration and stress. Complete darkness helps a lot.

Lastly: When you are awake, during the day, write whatever concerns you have down. Concerns, issues, questions, ideas, etc. Everything! Write them down to get them out of your head ~ and you can move on much easier.

Hopefully, you'll find some relief with some of the tips given to you. Best wishes, hope you find nice, solid sleep soon!

[fearfulfrog]

You don't mention if you have physical issues that may come into play. I have fibromyalgia and was diagnosed with sleep apnea. Once I got my cpap machine- WOW. Tapered off two sleep meds and after I got used to the machine stopped taking my PRN sleep med. Talk with your MD- so many things- other than our mental health can add to poor sleep.

[coko27]

Originally Posted by Porcelain_doll_2004

I am not being able to sleep. When I do it is maybe 2 hours max before I am awake if not less than that. I am only getting like 4 hours of sleep a night if that and it is really starting to have an impact on me.

I do not like to use meds so I am trying to find ways to help me sleep that is not meds.

if you have any suggestions please let me know.

Thanks

Doll

Try taking hot baths at night and not eating nothing at night and try not to drink water or nothing like that .And If i get to out of control I would see a doctor and let them do a sleep lab test.Because sleep is important and I had a sleeping disorder and I got the test and mines was cause by anxiety so they gave me a mild sleeping pill.

[Perna]

I would go to your doctor and make sure there aren't any obvious issues that are causing your sleep problems. I have trouble sleeping because of my thyroid but I've been able to adjust both how much hormone I take and allow myself to sleep in or whatever I feel would help and now I get "enough" sleep usually and it makes a big difference.