Trouble sleeping.

lailenm

I know that sleeping is a big part of losing weight, so the fact that I'm having trouble sleeping concerns me. I don't have insurance and no regular doctor because I'm usually never sick; but I'm worried that something is wrong. For the past few weeks, I've been having trouble falling asleep. I've been trying to wake up earlier so that I can work out in the morning and feel that burst of energy throughout the day, but when I go to bed (half an hour after I cut off all my electronics, except my alarm clock), I lay there for hours, staring at the ceiling, tossing and turning, and the muscles in my body twitch, making me very restless. I get so annoyed with this after about an hour that I usually get up and play late night video games or get back on my computer, and then I finally feel sleepy enough around ....2-4 in the morning. By then, its too late for me to even remotely consider getting up early, so I wake up at 10, 11, or 12 o'clock (its getting later and later as I go) and feel tired throughout the rest of the day.

I've been reading through other sleep articles here, and there's good advice - I just don't have the means to follow through with it. My room is very cluttered with boxes and things because we're anticipating a move in the next couple of months (hopefully); My bedroom is my personal living room because we only have one couch and my grandma uses it most of the time to lay down on. I try to cut off my computer and phone at least half an hour before I lay down, and I like to read during that time, but I'm not tired after I read - I actually get more interested in reading.

I just don't know what to do anymore. I know my weight loss is taking a toll because of my sleep - I feel like my sleep is not restful enough and I'm always exhausted throughout the day. Any advice you may have for me would be great. Thanks!

squeaktones

what do you stop exercising at night? if you are doing it after dinner it's probably too late. unless you are doing it 4 to 5 hours before bed. the clock in your room adds glare whether you realize it or not. turn it so that it's not facing where you sleep. stop the computer 3 hours before you go to bed. if you are reading after that. get a bedside lamp instead of the bright overhead light. both these things should help. those things are what dr oz recommends on his show. he also says not to get up and get back on the computer or watch tv and not to turn on the overhead light because those will make your mind become more alert. he says if you have to get up to go to the bathroom to use a night light instead. drinking some sleepy time tea will help to relax you too. if you can't afford a wave machine but can record some soothing waves or woodnoises to play at night that will help to soothe you.

jonikeffer

Two things to try: use an eye cover/sleep mask (you can get one cheap at Target, CVS, etc). Also melatonin helps me stay asleep better, as I can fall asleep but tend to wake up frequently. Benadryl (available cheaply as generic "diphenhydramine" anywhere) is what makes you fall asleep when you take Nyquil or things like that. It's also what's in Tylenol PM. However it can aggravate "restless leg syndrome" if you tend toward that....you mentioned twitching muscles.

If you're new to working out, make sure you do it before 3pm. Working out too late in the day can really hurt your ability to fall asleep. Otherwise on the short term try an OTC sleep aid (Unisom is a different antihistamine than Benadryl) and see if you can get past it. I know moving is a major stressor and that can be the reason behind it too. Good luck!

patattheshire

same trouble

khskr1

try taking a calcium and magnesium supplement. They work together and are natural relaxers. I can tell when I don't take mine. If you can get it from health food store it might be better quality (that's always a gamble since supplements aren't regulated). If that doesn't help try a melatonin supplement. Another idea is to get some Sleeptime tea. But get the Extra kind. That has valarium in it which is a natural sleep aid. Hopefully this helps!!

vim_n_vigor

Heavy exercise too close to bed time can make it very difficult for some people to sleep. How about a nice walk before bed instead of a heavy workout? The computer and games can further stimulate you and make it more difficult to sleep.

pittielover23

Two things to try: use an eye cover/sleep mask (you can get one cheap at Target, CVS, etc). Also melatonin helps me stay asleep better, as I can fall asleep but tend to wake up frequently. Benadryl (available cheaply as generic "diphenhydramine" anywhere) is what makes you fall asleep when you take Nyquil or things like that. It's also what's in Tylenol PM. However it can aggravate "restless leg syndrome" if you tend toward that....you mentioned twitching muscles.

If you're new to working out, make sure you do it before 3pm. Working out too late in the day can really hurt your ability to fall asleep. Otherwise on the short term try an OTC sleep aid (Unisom is a different antihistamine than Benadryl) and see if you can get past it. I know moving is a major stressor and that can be the reason behind it too. Good luck!

Ditto this.

I have a very very very very hard time shutting off my mind, and my doc recommended unisom short term to help me "train" my body to fall asleep at a certain time.

Another key, try and go to bed at the same time every night, even weekends, until your body gets used to it. You want your body to know that 10 = sleep.

I have also heard that yoga/learning to meditate can be extremely helpful, but I have not tried that yet so I don't know from personal experience.

MidnightRadio

I have suffered from a sleeping disorder since I was a child. I've been to sleep clinics, therapists & naturopaths... I've even tried hypnosis and had acupuncture needles stuck all over my head. Even a 12-week relaxation class I was prescribed couldn't help. I'm convinced my lack of sleep is why I've gained all this weight in the first place.

Here's some advice that I can give you:
-don't go to bed if you don't think you'll fall asleep right away. Stay out of your bed!! Do whatever you gotta do (books, movies, video games), just don't allow yourself to lie in bed more then 10 minutes without sleeping. Get back up if you're just lying there. If you lose an entire night's sleep because of this, maybe it'll help you sleep the following night.
-you mentioned your muscles twitching. Have you ever been tested for Restless Less Disorder? It's basically just an "unpleasant" feeling in your legs that keeps you up.
-I've started going to the gym late at night. I work out after 11pm. I figure I'm not sleeping anyway, so I might as well get my body tired out and maybe it'll help me fall asleep later.
-there's also some natural supplements you can take at night: melatonin, valerian root, etc...

I've been struggling with sleep my whole life, and I know how much it sucks to feel tired all day.
Good luck!

ivyjbres

Kinda sounds like restless leg syndrome, or something similar. Here's a recent article (some adult content):
http://blogs.discovermagazine.com/discoblog/2011/04/02/a-new-effective-treatment-for-restless-leg-syndrome-*kitten*/

BamBam1113

Psychologically speaking, it may be hard for you to go to sleep because of the feeling of disaray. If you said that your room is cluttered with boxes and your family is in the middle of a move, that can create a lot of chaos. You also stated that your room is your main living space. This can trick your mind into not thinking of your room as somewhere to sleep. I would try spending less time in your room, try to make it as clean, comfortable, and organized as possible. That's the psychological perspective. I always have to have the TV on to fall asleep.

P.S. It doesn't sound like restless leg syndrome.

lcoulter23

I've had trouble sleeping my whole life as well. I just have a hard time getting to sleep at night. i sleep fine during the day, but at night things just keep me awake. To remedy this I exercise at night just a couple of hours before bed so that I can get to sleep at a decent time and wake up refreshed in the morning. Maybe you need to exercise at night instead of in the morning. everybody's bodies are different. Some people work out early in the morning because their bodies work best that way and others wait until afternoon or late evening because that works best. My muscles twitch a lot too, my eyes, my hands and my legs. My hands also fall asleep when I sleep in one position for too long.

Maybe you could also put some music on to fall asleep. That helps me alot at times.

gingerfoxxx

Hi! my mom is a sleep therapist. Major lifestyle changes can really throw your sleep out of wack, so if you are eating healthy, gave up certain foods, introduced new foods, introduced new exercise, all these things can affect the hormones that help you sleep. She recommends melatonin- its not a drug, its with the vitamins. Its just an extra dose of the chemical our body normally produces to trigger sleep. I took them once for a couple weeks when i had to start waking up at 5am, so i needed to fall asleep earlier than i was used to, and it helped me transition!

Other than that, whenever you do get insurance, i would recommend a sleep study - there are lots of sleep disorders with relatively easy fixes!

ceannesjourney

Is it because you can't turn your mind off? I get that, where I keep going through scenerios over and over. It helps me to just start writing things down (on paper). I also read before bed--you mentioned that it doesn't seem to relax you though. I only read very light fiction before bed otherwise I get too involved too.

One thing for me--and it's a big one, if I'm too warm at all I can't get to sleep. I put a fan on (mine has a timer) for about an hour and I usually fall asleep before the time is up. One of the reasons I might be too warm is the temperature inside the house but also if I have something hot to drink--also a warm bath gets me too hot and it's harder to fall asleep. I know that people say take a hot bath but it has the opposite effect on me.

A glass of milk, warmed to lukewarm (not too hot) is a good thing too.

Hopefully it's gets better for you soon. You are doing such great work and it's important to not get too tired as sleep/rest is one of the things we NEED as we change our lifestyle.

Take care!!!

pittielover23

Is it because you can't turn your mind off? I get that, where I keep going through scenerios over and over. It helps me to just start writing things down (on paper). I also read before bed--you mentioned that it doesn't seem to relax you though. I only read very light fiction before bed otherwise I get too involved too.

One thing for me--and it's a big one, if I'm too warm at all I can't get to sleep. I put a fan on (mine has a timer) for about an hour and I usually fall asleep before the time is up. One of the reasons I might be too warm is the temperature inside the house but also if I have something hot to drink--also a warm bath gets me too hot and it's harder to fall asleep. I know that people say take a hot bath but it has the opposite effect on me.

A glass of milk, warmed to lukewarm (not too hot) is a good thing too.

Hopefully it's gets better for you soon. You are doing such great work and it's important to not get too tired as sleep/rest is one of the things we NEED as we change our lifestyle.

Take care!!!

The fan is a GREAT suggestion, I totally fogot about that. We have a fan in our room that I love, not just because it keeps me cool, but also because it drowns out the little odd noises. If you don't want to go the fan route, maybe look into a white noise machine. I have a hard time sleeping without my fan when we are in hotels, so I have a little white noise app on my iphone that helps a lot

lailenm

Thank you all so much for replying.

I do have a fan that I sleep with, but I do so not for the noise but for the cooler air - I cannot stand when it is too hot in my room. I was born in the midst of winter, so I like it cold.

I'm not a fan of warm milk - there's something about it that just doesn't really sit right with me at all. I'd like to try sleepytime tea at some point, but it'll likely not be until I absolutely need to go to the store again.

I really don't want to take any pills at all unless it were an absolute last resort before going to a sleep study of some kind. I want to try out different routines and stuff before I resort to melatonin or things like unisom.

I might try out exercising a couple hours before bed, but I'd have to work it out with my food schedule first.

To anyone that suggested sleepy/relaxing music - Where can I find some? I'm on a very limited budget, so I don't really want to pay for anything. I have an iPod Nano, iTunes, and a small iHome with a docking station so that I can play music and set it to turn off after so long, but I don't know where to find any relaxing/soothing music. Suggestions on that would be greatly appreciated.

Thanks again for all your help. =D

lcoulter23

I just play anything that bores me if I listen to it for too long. Or if you can go to the library and get a harry potter book on cd, those are quite boring to listen to because the voices all sound the same and it all blends together after a few minutes.

liznotyet

I like a lot of the suggestions, I second the people who said exercising in late afternoon evening gets them too energized to sleep, and the calcium/magnesium (not an expensive vitamin) has really helped me a lot. The one suggestion I didn't hear - you may have an old math or science textbook around - 2 or 3 paragraphs of something like that can really help me sometimes. If you get an ITunes account there are a lot of free college lectures that are restful even when they are interesting.
coincidentally am on 3d Harry Potter, and the dementors are keeping me awake!