Sound Sleep
SteadyDoinIt281
Posts: 24 Member
For those of you that have trouble sleeping, what do you do to get a good night's sleep?
I have no trouble falling asleep, but I wake up countless times every night. The timing varies, but when I wore a fitbit, it registered anywhere from a dozen to 3 dozen movements every night. The average was probably in the mid to high teens.
This leaves me feeling worn out, constantly looking tired, and who knows what else its effecting. I have to be asleep before 9p so that when my alarm goes off at 530a, I'm able to rise. Actual sleep hours are somewhere in the 6.5-7 range.
I'm in relatively decent shape, exercise regularly, eat well, and am in my late 20s. I can tend to be a tad high-strung which probably contributes to the issue. I don't want to turn to sleeping pills, and I want to be able to harness a good night's sleep on a regular basis.
HELP!
I have no trouble falling asleep, but I wake up countless times every night. The timing varies, but when I wore a fitbit, it registered anywhere from a dozen to 3 dozen movements every night. The average was probably in the mid to high teens.
This leaves me feeling worn out, constantly looking tired, and who knows what else its effecting. I have to be asleep before 9p so that when my alarm goes off at 530a, I'm able to rise. Actual sleep hours are somewhere in the 6.5-7 range.
I'm in relatively decent shape, exercise regularly, eat well, and am in my late 20s. I can tend to be a tad high-strung which probably contributes to the issue. I don't want to turn to sleeping pills, and I want to be able to harness a good night's sleep on a regular basis.
HELP!
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Replies
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In my 20's I was able to sleep long hours at any given time. Now can't get a good night rest. I can't sleep despite being tired. Signs of old age perhaps.1
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Go to sleep specialist and get checked for sleep apnea. Happens in all ages and sizes. Can be dangerous if left untreated.4
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I sometimes take Melatonin before bed and it really helps my sleep quality. Its a hormone that your body naturally produces, so I don't consider it a "sleeping pill".
https://www.sleephealthfoundation.org.au/pdfs/melatonin.pdf0 -
Alatariel75 wrote: »I sometimes take Melatonin before bed and it really helps my sleep quality. Its a hormone that your body naturally produces, so I don't consider it a "sleeping pill".
https://www.sleephealthfoundation.org.au/pdfs/melatonin.pdf
Some countries will disagree with you. You can only get that on prescription where I live.
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Alatariel75 wrote: »I sometimes take Melatonin before bed and it really helps my sleep quality. Its a hormone that your body naturally produces, so I don't consider it a "sleeping pill".
https://www.sleephealthfoundation.org.au/pdfs/melatonin.pdf
I also use melatonin and have for many years--my doctor told me to, and she uses it also. OP, if you're high-strung perhaps doing something relaxing to unwind would help. I have a hot cup of herbal tea, or read a bit. Create a ritual so your body recognizes bedtime.0 -
Magnesium can help with sleep2
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I wear a face mask and earplugs. They significantly cut down on my being woken up by random noises or lights. I installed light-blocking shades so that streetlights or cars don't wake me. I also got a good mattress. These things have helped a lot.3
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I would say, try not to eat after 8 at night, don't have caffeine close to bed time, and eat well. I used to suffer from very bad sleep apnea, severe and often (I know how distressing it can be) but touch wood, since 'upping my game' on exercise and eating generally healthier and having lost a bit of weight, it seems to have got much better
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There are multiple factors that can prevent a sound nights sleep, whether it be caffeine, too much light (especially blue light, so no using your smartphone in bed!), stress, and other things. I started having issues with sleep in my late 20's as well. I found that I was trying to be too warm in bed. I slowly shed pieces of pjs and blankets to find a good sleeping temperature; cooler is usually better than warmer according to a lot of sleep experts. I also shower before bed to relax. It also might be as simple as buying a new pillow if it's old.
Experiment with different things. You'll find something that works for you.1 -
ladyreva78 wrote: »Alatariel75 wrote: »I sometimes take Melatonin before bed and it really helps my sleep quality. Its a hormone that your body naturally produces, so I don't consider it a "sleeping pill".
https://www.sleephealthfoundation.org.au/pdfs/melatonin.pdf
Some countries will disagree with you. You can only get that on prescription where I live.
Really?? I can get it from a vitamin shops here, not even the pharmacy!0 -
Alatariel75 wrote: »ladyreva78 wrote: »Alatariel75 wrote: »I sometimes take Melatonin before bed and it really helps my sleep quality. Its a hormone that your body naturally produces, so I don't consider it a "sleeping pill".
https://www.sleephealthfoundation.org.au/pdfs/melatonin.pdf
Some countries will disagree with you. You can only get that on prescription where I live.
Really?? I can get it from a vitamin shops here, not even the pharmacy!
Nope, you need to go to the doctor's here and get a prescription for it. The max they give you is one month's worth (from what I remember).0 -
ladyreva78 wrote: »Alatariel75 wrote: »ladyreva78 wrote: »Alatariel75 wrote: »I sometimes take Melatonin before bed and it really helps my sleep quality. Its a hormone that your body naturally produces, so I don't consider it a "sleeping pill".
https://www.sleephealthfoundation.org.au/pdfs/melatonin.pdf
Some countries will disagree with you. You can only get that on prescription where I live.
Really?? I can get it from a vitamin shops here, not even the pharmacy!
Nope, you need to go to the doctor's here and get a prescription for it. The max they give you is one month's worth (from what I remember).
Weird!0 -
ladyreva78 wrote: »Alatariel75 wrote: »I sometimes take Melatonin before bed and it really helps my sleep quality. Its a hormone that your body naturally produces, so I don't consider it a "sleeping pill".
https://www.sleephealthfoundation.org.au/pdfs/melatonin.pdf
Some countries will disagree with you. You can only get that on prescription where I live.
No, other countries don't consider it a sleeping pill because it's not a sleeping pill. The reason some countries require a prescription is because melatonin is a hormone. It's the only hormone in the US you can buy in any store. But nonetheless, it's a hormone. Just like you would need a prescription for estrogen or testosterone, other countries require a script for melatonin.0 -
Sorry, didn't mean to italicize that last post0
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YvetteK2015 wrote: »ladyreva78 wrote: »Alatariel75 wrote: »I sometimes take Melatonin before bed and it really helps my sleep quality. Its a hormone that your body naturally produces, so I don't consider it a "sleeping pill".
https://www.sleephealthfoundation.org.au/pdfs/melatonin.pdf
Some countries will disagree with you. You can only get that on prescription where I live.
No, other countries don't consider it a sleeping pill because it's not a sleeping pill. The reason some countries require a prescription is because melatonin is a hormone. It's the only hormone in the US you can buy in any store. But nonetheless, it's a hormone. Just like you would need a prescription for estrogen or testosterone, other countries require a script for melatonin.
Ah, that makes a lot more sense.0 -
Get off the computer and/or put away the phone one hour before bed. Some people like to take a nice warm bath before bed as well. Try to have a "before bed" routine every night - brushing your teeth, washing your face, etc. It signals your body that it's getting close to bedtime. Also, I have a white noise machine, and it's glorious. I got it at CVS before the holidays for all of $20, and I sleep so much better with it. Some people also swear by lavender spray on the pillow, may be worth a shot. Good luck!0
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When I work out hard, I sleep very well. Otherwise, it's hit and miss. I just have to make sure I don't drink anything anywhere close to bedtime, since I hate getting up to pee in the middle of the night - it can be disruptive to my sleep.0
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Thanks for taking the time to respond, y'all!
To follow up on a few suggestions: I already take melatonin roughly 1-1.5 hours before bed (consistent time every night), have what I think is a good pillow and mattress, and have used lavender in the past. All sometimes bring temporary relief, but none totally do the trick. Sleep apnea is something that I've considered before although I'm under the impression that it typically afflicts those that are overweight. Am I wrong?
Solutions: My wife is cold-natured, so I'd tend to agree that some of the issue could be the temp. Additionally, I've been working on reading more and phoning less as bed time approaches. I'll work more on utilizing these two suggestions and will move to consulting a sleep specialist should there be no relief.
I'll keep popping back in - please continue to make suggestions!0 -
ladyreva78 wrote: »Alatariel75 wrote: »I sometimes take Melatonin before bed and it really helps my sleep quality. Its a hormone that your body naturally produces, so I don't consider it a "sleeping pill".
https://www.sleephealthfoundation.org.au/pdfs/melatonin.pdf
Some countries will disagree with you. You can only get that on prescription where I live.
Same here. When i asked my doctor for a script, his response was "dont bother, it's an expensive waste of time".
They do have the sublingual homeopathic melatonin in our chemists and health food stores, but i read they are bunkum.
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Limit your coffee/ tea to the morning! Make sure your sleeping area is black dark. Ear plug in to a meditation, music, or books. Indulge in affirmations and eliminate all those cortisol prompts.1
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I recently added white noise to my regiment and it's been helping me stay asleep, I think. I downloaded an app to try it before I actually purchased a machine, and I'm loving it. I went from exhausted and sleeping 8-9 snoozes past my alarm (not exaggerating) to getting up without fatigue when it goes off.
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Slrep apnea is not limited to the overweight. My 18 year athletic 6'2" 180 pound nephew has it2
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Packerjohn wrote: »Slrep apnea is not limited to the overweight. My 18 year athletic 6'2" 180 pound nephew has it
It can be genetic due to the structure of the airways or because of overweight or other medical conditions.2 -
SteadyDoinIt281 wrote: »Thanks for taking the time to respond, y'all!
To follow up on a few suggestions: I already take melatonin roughly 1-1.5 hours before bed (consistent time every night), have what I think is a good pillow and mattress, and have used lavender in the past. All sometimes bring temporary relief, but none totally do the trick. Sleep apnea is something that I've considered before although I'm under the impression that it typically afflicts those that are overweight. Am I wrong?
Solutions: My wife is cold-natured, so I'd tend to agree that some of the issue could be the temp. Additionally, I've been working on reading more and phoning less as bed time approaches. I'll work more on utilizing these two suggestions and will move to consulting a sleep specialist should there be no relief.
I'll keep popping back in - please continue to make suggestions!
Try melatonin 1/2 hour before going to bed.0 -
Christine_72 wrote: »ladyreva78 wrote: »Alatariel75 wrote: »I sometimes take Melatonin before bed and it really helps my sleep quality. Its a hormone that your body naturally produces, so I don't consider it a "sleeping pill".
https://www.sleephealthfoundation.org.au/pdfs/melatonin.pdf
Some countries will disagree with you. You can only get that on prescription where I live.
Same here. When i asked my doctor for a script, his response was "dont bother, it's an expensive waste of time".
They do have the sublingual homeopathic melatonin in our chemists and health food stores, but i read they are bunkum.
Strange--my doctor knows a researcher that works with melatonin and she insists on it.0 -
I had major sleep issues as well. I used melatonin, bought an awesome pillow and mattress topper, watched what I ate and when I ate. Also exercised and made sure I didn't exercise too late. No caffine in the evening, but still had trouble sleeping. I then went into therapy and dealt with past issues....sleep issue resolved!2
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