[MaroonAbalone]

I'm pretty okay with getting 4-5 hours of sleep as after my college classes, I can come back and take a nap. However, I've been staying awake until 4-5 AM and dangerously close to 6 AM in the past 2 weeks. I don't know if it's the black tea (honey+sugar) I drink late at night, the mess in my head that keeps me up, or my anxiety, but I would just like to know any tips that help everyone go to sleep quicker.

[sarahsweets]

Do you take any meds or supplements?

Turn of all the lights and put something from your eyes, as to erase any traces of light traveling to your eyes. It works every time for me. In fact that's how I almost always fall asleep.

I'd also suggest to not drink tea before sleeping.

[piggy momma]

Stop napping. When you go to bed turn out all the lights, including the one on your phone. Go to bed every day at the same time and get up every day at the same time. Don't drink tea before bed - not good for sleep or anxiety. I believe your last cup of caffeine should about five hours before you go to sleep to not interrupt your sleep cycle. I've never tried it but some swear by melatonin. Before you go that route tho, I'd suggest improving your sleep hygiene first.

[MaroonAbalone]

Originally Posted by sarahsweets

Do you take any meds or supplements?

I take 5 mg of melatonin at least every night when I have trouble falling asleep, especially when I'm painfully paranoid at night for no reason.

[MaroonAbalone]

Originally Posted by piggy momma

Stop napping. When you go to bed turn out all the lights, including the one on your phone. Go to bed every day at the same time and get up every day at the same time. Don't drink tea before bed - not good for sleep or anxiety. I believe your last cup of caffeine should about five hours before you go to sleep to not interrupt your sleep cycle. I've never tried it but some swear by melatonin. Before you go that route tho, I'd suggest improving your sleep hygiene first.

I'll incorporate your advice of drinking caffeine 5 hours before bedtime into my routine! I do take 5 mg of melatonin as needed, and also, I don't believe I can completely cut off napping during the day but I will try to maintain a good diet and exercise routine to help me be less stressed.

Hello MaroonAbalone. Sorry you are struggling. I've been there! Try reducing or eliminating caffeine. At night, you could try a cup of ginger tea or chamomile ....there are even some teas with lavender extract added for sleep...or any other hot caffeine-free tea options you enjoy.

Try an organic essential oil lavender spray....spray your bedroom or your pulse points. (Never use undiluted essential oils directly on your skin; harmful).

Try going to bed one hour earlier than you typically do. You can read about sleep hygiene strategies online such as no TV in the bedroom etc

When I increase my cardio exercise, I find it much easier to fall asleep provided the exercise isn't too late in the day...that can have the reverse effect!

Guided meditation can do wonders for insomnia and anxiety. Here's just one example of many great options on YouTube:

Guided meditation before sleep

You also mentioned sugar in your tea. Sugar causes inflammation in the body and inhibits the immune system. It is likely affecting your sleep and mood too by throwing off your body. I wonder what you could replace it with?

A lot of doctors and dieticians now deem the stomach "the second brain" because there is such a strong link between our diet/gut health and mood. Maybe take a look at your overall diet, both day and eve, and see if you can make some substitutions....could help with the anxiety and sleep.

I wish you peace and sweet dreams!

[MaroonAbalone]

Originally Posted by SilverTrees

Hello MaroonAbalone. Sorry you are struggling. I've been there! Try reducing or eliminating caffeine. At night, you could try a cup of ginger tea or chamomile ....there are even some teas with lavender extract added for sleep...or any other hot caffeine-free tea options you enjoy.

Try an organic essential oil lavender spray....spray your bedroom or your pulse points. (Never use undiluted essential oils directly on your skin; harmful).

Try going to bed one hour earlier than you typically do. You can read about sleep hygiene strategies online such as no TV in the bedroom etc

When I increase my cardio exercise, I find it much easier to fall asleep provided the exercise isn't too late in the day...that can have the reverse effect!

Guided meditation can do wonders for insomnia and anxiety. Here's just one example of many great options on YouTube:

Guided meditation before sleep

You also mentioned sugar in your tea. Sugar causes inflammation in the body and inhibits the immune system. It is likely affecting your sleep and mood too by throwing off your body. I wonder what you could replace it with?

A lot of doctors and dieticians now deem the stomach "the second brain" because there is such a strong link between our diet/gut health and mood. Maybe take a look at your overall diet, both day and eve, and see if you can make some substitutions....could help with the anxiety and sleep.

I wish you peace and sweet dreams!

Aww, guess I have to cut out sugar in my tea, haha. I could just have the honey in my drink without that. And what's weird is that I used to exercise before I went to sleep because I thought I'd tire myself out that way, but I was feeling energized, instead. Thank you for all the helpful tips and information about the stomach and mind, I didn't know that I'm going to try out that meditation link tonight ^^

[sarahsweets]

I am funny with caffeine. I used to be able to drink coffee all day with no problem but not anymore. Whats worse is if I have even a tiny amount of any type of iced tea or hot caffeinated tea I will be up all night. Nothing is worse than that caffeine insomnia. The central nervous system restlessness combined with the fidgeting. I hate it.