Help!!!! I need sleep

xDanielleForbesx
xDanielleForbesx Posts: 35 Member
in Health and Weight Loss
Ok so since I've been back fully committed to losing weight and getting in shape I'm having trouble sleeping. I've tried herbal sleep aids, hot milk before bed, horlicks ( malted hot drink ), sleep videos on YouTube. Any help with this would be massively appreciated. Any tips would be lovely. Thanks in advance people
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Replies

  • xDanielleForbesx
    xDanielleForbesx Posts: 35 Member
    It's just falling asleep in general I'm having the issue with. I'll have a look. Thank you 👍
  • Cahgetsfit
    Cahgetsfit Posts: 1,912 Member
    When do you exercise? I can't exercise in the evening because then i'm too wound up and takes me forever to go to sleep.

    Other than that, I've found mouth taping to be wonderful for having good solid deep uninterupted sleep. I think I even fall asleep quicker when my mouth is taped than when it's not. Google it.
  • xDanielleForbesx
    xDanielleForbesx Posts: 35 Member
    Cahgetsfit wrote: »
    When do you exercise? I can't exercise in the evening because then i'm too wound up and takes me forever to go to sleep.

    Other than that, I've found mouth taping to be wonderful for having good solid deep uninterupted sleep. I think I even fall asleep quicker when my mouth is taped than when it's not. Google it.

    I don't do any exercise after 3pm as I tend to do it during my hours lunch break but it's just walking at the moment.

    I'll look into the mouth tape thing although I don't think it'll work for me as I have trouble breathing sometimes through my nose lol
  • xDanielleForbesx
    xDanielleForbesx Posts: 35 Member
    CSARdiver wrote: »
    Humans are ritual seeking creatures, so establish one for sleep. Start this at least 30 mins before your chosen bedtime. Pour some tea or similar hot beverage - doesn't matter what this is, so make it something enjoyable and relaxing. Turn off all electronics and go through some manner of mental exercise - read, meditate, review your day, plan the next day, etc.

    I highly recommend the book:

    Why We Sleep: Unlocking the Power of Sleep and Dreams
    by Matthew Walker PhD

    Great. Thank you I'll look into that 🤞
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Cahgetsfit wrote: »
    When do you exercise? I can't exercise in the evening because then i'm too wound up and takes me forever to go to sleep.

    Other than that, I've found mouth taping to be wonderful for having good solid deep uninterupted sleep. I think I even fall asleep quicker when my mouth is taped than when it's not. Google it.

    Along those lines, I have a thingy to prevent me from grinding my teeth. Sometimes I fall asleep before I put it in. On those nights I don't sleep as well. Perhaps I'm grinding, and that wakes me up.

    I got mine custom-fit at the dentist but I've been seeing commercials for over-the-counter versions.
  • HoneyBadger302
    HoneyBadger302 Posts: 2,065 Member
    My routine is 30-60 minutes before I want to go to sleep I will head to my bed, turn on my lamp, and read. Maybe lighting a couple candles. All the big lights are off, no electronics, and the rule is, once I'm in bed, my phone is put away and I do not look at it except to turn on my music. I have a couple of Pandora stations (I pay for no commercials) with soft, instrumental/nature music, and when I'm done reading, I will turn that on with a 1 hour sleep timer (so it turns off after an hour).

    If I'm really struggling I will use an OTC sleep aid, because, I know for me, getting my sleep is paramount to being a productive, functioning adult the next day. Usually this ends up being more of a problem if I'm especially stressed and I know in advance of laying down to read that I probably should grab one - aka, my brain is going in circles no matter what lol.

  • elisa123gal
    elisa123gal Posts: 4,324 Member
    take a magnesium pill right before your head hits the pillow.. it relaxes ..wonderful..works.
  • nowine4me
    nowine4me Posts: 3,985 Member
    CBD oil + magnesium + mouth taping. Don’t spend $$ on the fancy Somnifix strips, just paper breathable medical tape works great.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    I downloaded an app called "Calm." It's got a very simple breathing exercise that I use from time to time.
  • tinkerbellang83
    tinkerbellang83 Posts: 9,127 Member
    Another vote for Magnesium (iHerb sell it for a couple of $/£/E). I take it about 20 minutes before bed and sleep much better than I ever did. I also use the Calm app too, the Sleep Meditation and Sleep Stories are fab.
  • MarieRosekenji85
    MarieRosekenji85 Posts: 147 Member
    melatonin, you can buy it at the local pharmacy, our bodies make it naturally already and it works for helping you fall asleep. I take the quick dissolve and I sleep great!
  • xDanielleForbesx
    xDanielleForbesx Posts: 35 Member
    Thanks all :) Im on it today to get something to help. Much appreciated
  • tinkerbellang83
    tinkerbellang83 Posts: 9,127 Member
    edited January 2019
    MarieRosekenji85 wrote: »
    melatonin, you can buy it at the local pharmacy, our bodies make it naturally already and it works for helping you fall asleep. I take the quick dissolve and I sleep great!

    You can't actually get it in the pharmacy in the UK (where OP is) it's presription only and usually only prescribed to those 50 and over. (You can however order it from iHerb in the states for delivery to the UK)
  • jdog022
    jdog022 Posts: 693 Member
    edited January 2019
    Borrow my kids for a day. You’ll be so exhausted by 8pm that you’ll sleep like a baby.

    But on a serious note any caffeine intake?
  • blinxmarps
    blinxmarps Posts: 4 Member
    I use a good audible book, works every time for me. Good luck.
  • Squish815
    Squish815 Posts: 150 Member
    I found that changing my night time routine helped quite a bit.

    About an hour before bed (which is around the same time every night) I stop looking at any screens (TV, phone etc), have a herbal tea and read a book. I now fall asleep much easier.

    I have also found that making my room as quiet and as dark as can be (yay for blackout blinds!) has helped with staying asleep.
  • girlinahat
    girlinahat Posts: 2,956 Member
    sounds counter-intuitive but spend a couple of weeks going to bed later. By later I mean 1.30am even if you have to get up at six am. After a while your body will think, dammit, I need to maximise sleep so I'd best fall asleep as soon as my head hits the pillow.

    Then you can start going to bed half an hour earlier on a gradual basis until you get to the desired bedtime. Helps to keep a consistent bedtime and waketime every day too.

    other things -
    • don't watch TV in the bedroom
    • don't use bluescreen devices before bed
    • books are ok
    • warm baths
    • keep your bedroom cooler than your other living spaces
    • exercise before bed CAN be fine (a recent study showed this). Depends on how you respond to it. I actually find it helps me sleep, even Crossfit
  • kshama2001
    kshama2001 Posts: 28,052 Member
    MarieRosekenji85 wrote: »
    melatonin, you can buy it at the local pharmacy, our bodies make it naturally already and it works for helping you fall asleep. I take the quick dissolve and I sleep great!
    tinkerbellang83 wrote: »
    You can't actually get it in the pharmacy in the UK (where OP is) it's presription only and usually only prescribed to those 50 and over. (You can however order it from iHerb in the states for delivery to the UK)

    I used to buy Source Natural's sublingual from iherb. They were very effective to help me fall asleep fast. At the lower doses they have replaced these with lozenges.

    https://www.iherb.com/c/melatonin?bids=SNS
  • xDanielleForbesx
    xDanielleForbesx Posts: 35 Member
    jdog022 wrote: »
    Borrow my kids for a day. You’ll be so exhausted by 8pm that you’ll sleep like a baby.

    But on a serious note any caffeine intake?

    Haha your ok I have enough with my own and the dog.

    I don't have caffeine after 3pm and I drink probably 3 coffee from 7:00am onwards
  • xDanielleForbesx
    xDanielleForbesx Posts: 35 Member
    tinkerbellang83 wrote: »
    MarieRosekenji85 wrote: »
    melatonin, you can buy it at the local pharmacy, our bodies make it naturally already and it works for helping you fall asleep. I take the quick dissolve and I sleep great!

    You can't actually get it in the pharmacy in the UK (where OP is) it's presription only and usually only prescribed to those 50 and over. (You can however order it from iHerb in the states for delivery to the UK)

    Ive actually ordered some from pippingrock.com on the recommendation from a lady I work with but it's going to take a few week to get to me. But what's a few weeks if it works
  • cheronsaunders
    cheronsaunders Posts: 1 Member
    Hello! I’m new to myfitnesspal. Of course I’m trying lose weight and be more healthy. However, one problem I’m having is falling asleep. (I’m up all night) and sleeping through the night. Is there any suggestions that anyone has for this?
    Thank you ☺️
  • knightreader
    knightreader Posts: 813 Member
    i take two melatonin gummies before bed. i get them at target. i can def tell a difference if i don't take them. also got a sound machine for Christmas that i LOVE and makes a big difference in staying asleep. I know OP said troubles are falling asleep, which is the melatonin. also was recommended a glass of cherry juice before bed as cherries are high in melatonin, but the sugar in the juice was making me stay awake, so maybe a sugar free cherry juice wouldve worked?
  • lynn_glenmont
    lynn_glenmont Posts: 10,089 Member
    xDanielleForbesx wrote: »
    Ok so since I've been back fully committed to losing weight and getting in shape I'm having trouble sleeping. I've tried herbal sleep aids, hot milk before bed, horlicks ( malted hot drink ), sleep videos on YouTube. Any help with this would be massively appreciated. Any tips would be lovely. Thanks in advance people

    Since this is a new thing, has anything else changed? If not, how large is your calorie deficit? Did you significantly change the kinds of foods you eat?
  • brower47
    brower47 Posts: 16,356 Member
    You can try a heat/cold treatment. Start with a warm shower for two minutes then two minutes of cool water (doesn't have to be cold), then one of warm and two of cold. Repeat up to seven times. Some people swear by it. I did it once and I fell asleep before I turned off the bedside lamp (don't do that, it woken me up a few hours later).
  • mgookin
    mgookin Posts: 92 Member
    I have this issue. I have insomnia due to autism. Mind never shuts up. I recently starting doing meditation and its helped me a lot, I was asleep by 9pm last night! When usually I am awake till 3am and up by 7:30.

    My routine: Child to bed at 8. No tv/phone/electronic outside of Alexa to turn on my meditation starting at 9pm. Just sit and do deep breathing exercise while listening, and usually asleep by 10-11pm. Which is a huge improvement.
  • thatjodiegirl
    thatjodiegirl Posts: 95 Member
    MarieRosekenji85 wrote: »
    melatonin, you can buy it at the local pharmacy, our bodies make it naturally already and it works for helping you fall asleep. I take the quick dissolve and I sleep great!

    What brand do you buy?

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