Sleeping problems?

Was really hoping you had an answer here since I have the same problem. Caffeine?

I have not been sleeping the best for the past 6 months and I have also heard of good things about Melatonin.

Hi there! Just my 2 cents (as a neuroscientist; sleep isn't really my area of specialty, but I do teach some stuff in one of my classes related to your problems).

First off, sleep problems and anxiety/depression are usually linked. Many of the genes that predispose people to anxiety or depression also disrupt sleep cycles, so it's entirely possible that either (a) your sleep problems are actually (at least partly) responsible for your anxiety and depression or (b) that your sleep problems and anxiety/depression are related health issues.

Best news is that exercise is one of the most effective treatments for mild depression and anxiety, so you're on the right track there. As far as the sleep problems, though, you should keep a detailed diary for at least two weeks, including what you eat, when you work out (and workout intensity), whether anything in your life is stressing you out, and how long it takes you to fall asleep. This should help you pinpoint what is causing your insomnia (because if you're tired during the day, then what you're describing is very likely insomnia). Once you've kept a diary for a couple of weeks, look to see if there's a pattern - for example, I have a friend who is intensely sensitive to caffeine. If she eats a piece of chocolate or drinks hot cocoa after like 3pm it keeps her awake all night, so she has to avoid chocolate and buy cocoa that doesn't have caffeine in it. If there are one or two particular things that seem to be keeping you up, you can address those and see if you start sleeping better.

Also, if you are lying awake in bed, DON'T STAY THERE. Get up, go to another room, and read a book or do some other quiet activity. Stay away from computer and phone screens, because the bright light can signal to your brain that it's daytime and make you feel even more awake. The light from your computer or phone screen is usually in the blue-white family, which is a lot like natural daylight; if you're awake late at night try to use lights that are more yellow-toned - that includes your light bulbs in reading lamps - try to stick to "soft white"-type bulbs and not "daylight"-type bulbs. Once you've been away from bed for an hour (or more if you need it) go back to bed and try to fall asleep again. I've found that it's actually easier to fall asleep if I DON'T try to lay there with my eyes closed, and instead try to challenge myself to keep my eyes open and stare at the ceiling. Eventually my eyes just get tired and I drift off.



Finally, a note on melatonin. It CAN help people sleep, and it's great for recovering from jet lag, but it really shouldn't be used on a regular basis. Despite being sold OTC as a nutritional supplement, melatonin is a HORMONE that your brain makes to regulate your sleep cycle. If you are taking an artificial melatonin supplement for too long, it may screw up your brain's normal melatonin production and cause nasty side effects that impact your sleep cycle and your mood (it is thought that Seasonal Affective Disorder, aka SAD or seasonal depression, is caused by having too much melatonin in your brain; I would imagine somebody who is already depressed probably shouldn't mess around with this stuff...or at least don't plan to take it for more than a few days at a time).

I SUFFER FROM SLEEP APNEA AND HAVE A CPAP MACHINE (WHICH IS A PAIN N THE REAR)..BUT I CAN TOTALLY RELATE..MAYBE U NEED TO GET TESTED FOR THIS IT WOULDN'T SURPRISE ME IF U HAVE IT..I SLEEP 45MINUTES IF THAT LONG

Thanks so much, very informative. I will keep a journal now to see my progress/downfalls and track it. And thanks for the insight about Melatonin.. I'm not really a much believer in pills so I doubt I would have tried it anyway. This has helped me a lot though and I will definitely give everything you suggested a try. I had a few mistakes on going on my phone or staying in bed or on the computer when I can't fall asleep but I had no idea it would do that to my head, so thank you for suggesting to not go on it. (:

No problem! I think it's pretty automatic for people to check the computer or phone when we can't sleep (honestly I do it pretty often, even though I know I shouldn't), but it's definitely worth trying to avoid these things late at night and see if that helps you sleep better. I just think the most important thing to keep in mind is that there are a LOT of possible causes for insomnia, so it's best to try to understand what, specifically, is causing your sleep problems. No single answer is going to work for everyone, and I wholeheartedly agree with your stand on pills - I try to avoid medications (even supposedly "safe" ones like melatonin) unless they are actually the best solution - there is no point in taking sleeping pills or supplements if they're just going to cover up the problem instead of fixing it.