Need help getting a good nights sleep

Definitely second a sleep routine/hygiene! No caffeine/sugar after a certain time, don’t eat 2 hours before bed, quit screen time early, cool room temperature, etc.

I’ve found that a sound machine/white noise app is really helpful. I got a sound machine for my newborn but it helps me fall asleep too! Lol Also, look into meditation and relaxation apps.

I think sleep is too important to take even the slightest chance of not being able to get a full night's rest in. I take meds every night and make sure I have a bare minimum of 7 hours to sleep. I alternate between hydroxyzine, which is an old-school antihistamine and temazepam, which is a very mild benzodiazepine that I take at a low dose. A couple of Benadryl work too, in a pinch.

I've never tried magnesium because I'm afraid of being hard asleep and its purported laxative effects kicking in and melatonin gives me a headache and makes me queasy (also not a good feeling for sleep!). Lots of people have great success with those though and both are available over the counter.

Sleep hygiene is the real key though. I only sleep in my bed. I don't work, read my phone, read a book, play with the dog, watch tv, play on the computer...my bed is for sleeping and my body knows that's what we're going to do there. I use a sleep mask to make sure it's completely dark and earplugs so I'm not disturbed by any ambient noise. There was actually a car fire at the end of my block a couple of months ago that I managed to sleep completely through--sirens and all! I go to bed at about the same time nearly every night whether it's a weeknight or weekend, although I do sleep in when I get a chance. I keep my room as cool as possible--although it's a little more challenging this time of year without A/C. I also use a weighted blanket when the temperature cooperates. There are tons more ideas out there about how to improve sleep hygiene. I'd say it's definitely worth checking into whether you add meds or supplements or not.

I absolutely believe that sleep is the bedrock of health and happiness and do whatever it takes to make sure I get enough.

Have you talked to your doctor?

For some sleep problems, there's an actual sleep disorder, and you may need a sleep study to figure it out. Sleep apnea is a common one, but not the only possibility.

I agree with everyone above about trying every possible good sleep hygiene thing you can do. If there's variability - significant difference some nights vs. others - you might try journaling to see if you can find a pattern. Your food diary on MFP might be relevant (specific foods, nutrients, or timing of eating). Stressful events might matter. Exercise type and timing might matter. Etc.

If your wake-ups with difficulty going back to sleep involve the "brain spinning" kind of thought process where thinking keeps you awake, there are cognitive behavior therapy (CBT) interventions that have a good track record. It would usually be a limited course of therapy, only a few sessions. If your employer offers a counseling service - some big employers do - that might be a low/no cost route. I assume there are self-help books for sleep CBT on your own, but I don't know specific ones.

My persistent sleep interruption insomnia was helped, but not "cured" by my sleep apnea being diagnosed and treated. Essentially, I slept more soundly in the sleep intervals after treatment (which helped perceived fatigue), but still woke up just as often. (I go right back to sleep mere moments after waking.) After trying many, many of the things in posts above, what finally helped the most was a limited course of hypnotherapy from a psychologist, for which I paid out of pocket. It didn't make things perfect, but it helped lots - more than anything else I'd tried, including the sleep apnea treatment. There are non-personalized types of this kind of intervention available as audio recordings, or apps.

I don’t sleep well either.
When I need magnesium, taking it helps. Take it at least a week to see if it helps you. Also when my vitamin d gets low, I don’t sleep as well.
I wish I knew the answer. If you find it, please share.

russellvolk wrote: »

I go to bed around 10pm. I have no problems falling asleep. Then I wake up around 3am and it takes me a little while to fall asleep again. Then same thing happens at 4am. I usually get up around 4:30am because I can’t sleep. I go to the gym around 7am and then I’m so tired throughout the day.

What can I take that will help me get a good nights sleep? Nothing that’s addictive please. TIA

russellvolk wrote: »

I go to bed around 10pm. I have no problems falling asleep. Then I wake up around 3am and it takes me a little while to fall asleep again. Then same thing happens at 4am. I usually get up around 4:30am because I can’t sleep. I go to the gym around 7am and then I’m so tired throughout the day.

What can I take that will help me get a good nights sleep? Nothing that’s addictive please. TIA

Reducing the caffeine intake late in the day really helps in promoting sleep, also I suggest you listen to some peaceful songs before going to bed. This works great for me when I am unable to sleep

Kabootom wrote: »

For better sleep I used to do meditation, after that I feel so much relaxed that it helps me to take healthy sleep quickly.

Agreed buddy!
I was insomniac and sleeplessness was a special kind of torture but when I started meditating, it changed my life. I feel super relaxed & calm and it has also made me more focused now.

glassyo wrote: »

Silly question but do you just randomly wake up or are you sensitive to noises or out of hunger or bad dreams or something that might actually physically cause you to wake up at those ungodly hours?

Or, you could be like me and get 3 to 4 hours a sleep at night and not have any trouble randomly falling asleep anytime you stop moving.

I was just wondering these same things! My 3am wake up call is generally to use the restroom. It's hit or miss if I can fall back to sleep or not. Like you, some days I can run on very little sleep.

That said, have you ever tried a weighted blanket? They are really amazing and help me to stay asleep after my 3am potty break.

I was desperate but afraid of becoming addicted to sleep meds and my doctor recommended Tylenol PM which has Benadryl in it. Most OTC sleep aids have Benadryl. I read (and heard) Tylenol alone relaxes some and thus Tylenol PM must really work but I decided to start mild and buy the Pediatric Benadryl and started with 1/4 tsp. It worked. I eventually had to take more but weened off of and read it's best not to take Benadryl every nite -- you'll need stronger doses (like anything) but I know couple people who take the 2 regular tablets nightly and have done so for years.
Another recommended OTC (good reviews couple yrs. ago) is Unisom. Some indicated it worked better than prescription sleeping pills and a friend (very cautious) said it works great for her and she doesn't feel groggy the next morning. Unisom contains the other property (different than Benadryl) used for OTC allergies.