Sleep advice help?

I've had problems with sleep ever since my teens (40 now) I can not remember the last time I slept all night. My sleep is light, broken, tossing and turning, waking 3-4 times per night. I be grateful when it gets to a reasonable time where I can just get up. The result of all this is fatigue, lower energy in the gym, lower testosterone etc.

I will fall over to sleep quickly the issue is not staying asleep and when I diet it seems to *kitten* up even the falling asleep part.

I've done all the sleep hygiene tips, dark room, cool room, regular bedtime, bath before bed, salts etc, but all these things focus on mainly falling asleep not staying asleep.

Over the years I have tried.
  • Herbal tablets
  • Valerian
  • Meditation
  • Medication
  • Magnesium
  • CBD

The worst has been been over the counter medication, these leave a horrible hangover but again everything is focused on falling asleep not staying asleep.

Replies

  • Theoldguy1
    Theoldguy1 Posts: 2,428 Member
    How much caffeine are you taking in and at what times?
  • cmriverside
    cmriverside Posts: 33,907 Member
    Are you waking up and worrying? Overthinking? Sounds like what happens to me when I'm really anxious about something.
  • BarbaraHelen2013
    BarbaraHelen2013 Posts: 1,940 Member
    Do you drink alcohol in the evening?

    I don’t mean an excess of alcohol, but even one or two drinks can cause sleep disturbance exactly as you describe. No issue with dropping off, waking after just 2-3 hours then inability to drop off properly again,

  • FibroHiker
    FibroHiker Posts: 347 Member
    Just some thoughts:

    Regarding CBD oil: it isn't always relaxing as many people claim. Many people take CBD for anxiety, which can amp someone up when there's too much anxiety, increasing one's energy. For them CBD oil would bring them down reducing the extra energy. For me anxiety does the opposite. Too much anxiety and I fatigue, wanting to go to sleep. In my case the CBD oil actually gives me energy because it reduces the cognitive fatigue causing my energy levels to bottom out. I take CBD oil and about 45 minutes later I am more alert and have more energy. If you are the same, taking CBD during the day/morning would be a better choice because then you would have more energy when you need it and be able to relax/wind down later.

    You mentioned herbal remedies and I used to scoff at OTC meds too until I tried Midnite. It's not just plain melotonin as that didn't work for me. Midnite was recommended to me for my fibromyalgia since Fibros don't sleep well. The first night it didn't make much of a difference, but taking it regularly at the same time each night helped to reestablish a sleep schedule for my body. I am now regularly getting between 6-7 hours a night and my energy levels have improved significantly.

    If you've already tried Midnite I suggest talking with your doctor and getting trazodone. In my early 20s I was on a prescription for that for a few months until I had a regular sleep pattern reestablished.
  • lorrpb
    lorrpb Posts: 11,464 Member
    Consider talking to your doctor and perhaps getting a sleep test.
  • zebasschick
    zebasschick Posts: 909 Member
    i've always had trouble sleeping. what's helped me the most - more, btw, than medications, herbals or anything else:

    - sleeping with a fan on to cover light noises. i have several friends who found that helped. you can also use a while noise generator on your phone or a standalone unit. some of these also will make rain sounds, ocean sounds and so on.

    - listening to audiobooks - engrossing, not violent or depressing, books i'd actually want to read or listen to - and not worrying about whether i fall asleep. within 30ish minutes or so, i drift off. a decent reader is important to this as a bad one keeps me feeling annoyed, not so great for sleeping.

    - daydreaming. this is another one where i don't worry about whether i fall asleep. daydream about something you'd like to experience. playing with your favorite band, successfully managing a wildly successful club/restaurant/shop, being part of the team on your favorite TV show, living in your dream house and all that entails, getting offered a spectacular job and negotiating the details. make it detailed, include conversation with other people. if you can do it so you're involved, it can also give you some positive "experiences" that will help you feel better in general.

    - listen to the honest guys on youtube or by buying some of their clips. of all the guided meditations i've tried, theirs are the best for me. they have a couple i don't care for, but overall they rock. btw, it helps me to fall asleep even if i listen at other times as it leaves me just a little more relaxed overall.
  • ninerbuff
    ninerbuff Posts: 48,457 Member
    Go to a sleep clinic. Let them diagnose you.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

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  • kshama2001
    kshama2001 Posts: 27,847 Member
    I have to stop drinking caffeinated drinks fairly early in the afternoon and stop drinking fluid all together at dinner.

    Melatonin worked for me for decades, but when I got older my sleep got worse. Now I take advantage of an option that is legal in my jurisdiction but may not be in yours.
  • dave_in_ni
    dave_in_ni Posts: 533 Member
    Theoldguy1 wrote: »
    How much caffeine are you taking in and at what times?

    Don't take caffeine anymore as it tends to make me anxious and gives skipped heart beats
  • dave_in_ni
    dave_in_ni Posts: 533 Member
    Do you drink alcohol in the evening?

    I don’t mean an excess of alcohol, but even one or two drinks can cause sleep disturbance exactly as you describe. No issue with dropping off, waking after just 2-3 hours then inability to drop off properly again,

    I dont drink alcohol at all. Gave it up 18 months ago but yes used to do that to me too.
  • dave_in_ni
    dave_in_ni Posts: 533 Member
    lorrpb wrote: »
    Consider talking to your doctor and perhaps getting a sleep test.

    Yeah I think this is the best course of action but I know she'll try to force pills down my throat before hand, cheaper to throw pills at the problem.
  • StevefromMichigan
    StevefromMichigan Posts: 462 Member
    edited September 2020
    I am guessing you have probably already tried this, but the only thing that works for me is taking a sleep aid with diphenhydramine 1.5 hours before going to bed. Walmart's brand, Sleep-Aid, is relatively inexpensive.

    I also have a rule I follow: no caffeine after 12:00 pm. I think I read somewhere that caffeine can stay in your system for up to 11 hours.
  • MaggieGirl135
    MaggieGirl135 Posts: 975 Member
    My first thought was the one that helped me: daily exercise in the morning. Prior to this, I only sporadically exercised. I read that you go to the gym; if you exercise within a few hours prior to bedtime, it may make it difficult to fall asleep. That’s why I recommend morning exercise. You didn’t mention this, but probably tried this: incorporating ‘sleep hygiene’. Google it, to find a comprehensive list. Sometimes, just one or two items may help, like no computer use prior to bed. Of course, checking with your doctor is always a good decision. Good luck.
  • kimny72
    kimny72 Posts: 16,023 Member
    edited September 2020
    Do you know if you snore? Is it possible you have sleep apnea? Depression? Acid reflux?

    Do you take any unrelated prescription or OTC meds daily?

    Feel free not to answer these questions here as they're personal, just some things to think about!

    Most of the people I've known who complained to their doctor about sleep issues have actually been encouraged to NOT rely on pills unless no other issues were found, or as a stop gap until they could get an appt with a specialist. If your doctor is generally a pill pusher, maybe now is a good time to see if you have access to a telehealth service (due to the pandemic) and see a new doc.
  • darreneatschicken
    darreneatschicken Posts: 669 Member
    edited September 2020
    Have you tried extended release melatonin? Bright light therapy?

    Perhaps a sleep specialist could help.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited September 2020
    Bluelight exposure hours before bed can wreak havoc on your sleep. I have a bluelight filter on all electronics and stay off the computer for a few hours before bed. Research is finding the retina in your eyes has a LOT to do with sex hormones. Electronic devices are killing us.

    I also have an app called SnoreLab that helped me immensely. I used to snore a lot and I loaded that app and for a couple of bucks bought SnoreGym that teaches you exercises to minimize snoring. I also found out if I have fan pointed at my head I sleep better. Also, I use nose opening plugs. Had to find some that were effective and comfortable. In addition, I have a cool pillow which helps a lot. I also take Prostate supplements for going to the bathroom less for the night. All of this has dramatically helped my sleep quality.

    It might also be your mattress as well.