What do you do to help you go to sleep??

[abillybob]

Hey Guys

 

Just a quick one before I head off home!!! I seem to be having a lot of problems sleeping the last 2 nights now I have been trying to get to sleep but won't actually fall asleep until around 3 and I need to be up at 6.30am. Anyways on how to sleep easier I don't want to try drugs as I've heard they make you feel strange almost like drunk when you wake up in the morning! Normally I'll watch something on my computer with a cuppa and some biscuits. Then I'll have my ecig and go to bed!! But lately I have found I can't stop thinking about things and I'm tossing and turning all night! Anyone had a problem like this before if so what did you do!?

 

Would really appreciate any help! I understand you're not doctors but since this is the main forum I go on and the other one's a Honda Civic forum I thought it was probably better to ask here in the general chat!

 

Thankyou

[visioN]

Go for a long run or some exercise which will really tire you out, straight after work. Say 6-7. Then get home shower eat and relax... then hopefully work + the run you'll be knackered and fall asleep! You want to run / exercise early as poss as the adrenaline could keep you up!

 

Sometimes we have late 5-a-side kick offs 9:30pm (once every 4 weeks) and i end up awake half the night!

[kennysarmy]

Strangely I find putting the radio on quite quiet helps me drift off most nights....

 

Are you drinking alcohol or coffee, tea etc in the evenings?

[teejay]

Yes excercise helps earlier in the evening, even a walk for half an hour if you aren't sporty. Also the last half an hour to an hour before going to bed, turn all screens off, so no TV, computers, mobile etc. Listen to some calming music, read a book (as long as its not too exciting), have a bath, basically relax and try to take your mind off into a different zone so its not thinking about the troubles of the day. Make sure your bedroom is a calm and quiet zone as well, no computers/gadgets in there to distract you and if you have a clock then turn it away from you so you're not clock watching.

I'd also recommend getting off the ecigs, but that will make things worse short term.

Edited January 8, 2014 by teejay

[sparkeh]

First up stop watching your laptop before bedtime. The shortwave "blue light" that is emitted by screens is the most suppressive of our melatonin production. Melatonin is the hormone that controls our sleep\wake cycles.

 

The missus and I have stopped watching TV, using computers or phones and hour before bed and we have both slept much better.

 

Also stop drinking any drinks with caffeine as that will also keep you up. Have a relaxing bath before bed.

Edited January 8, 2014 by sparkeh

[laserblazer]

There's often an underlying cause for insomnia. Perhaps you are worried about something?

[kennysarmy]

Also keep a pen and notepad by your bed and if you feel something is bothering you just write down a quick action plan - bullet points, it might help your brain relax as you've got a plan for the next day

[Andrew_C]

+1 for the trouble sleeping. It may well be the weather. Lots of pressure changes, howling wind, and driving rain.

 

I'm finding sitting here with 1:50 to go is making my eyes droop...

[elsiegee40]

No electronic devices for an hour before bed. TV is OK, but the phone, computer, tablet and game consoles go off!

A good 30 minutes exercise during the day ideally.

Cut out caffeine after 12 noon... it can be done! Actually, I find I can tolerate tea in the afternoon, but not coffee.

 

To be honest, two nights where I have had difficulty getting off to sleep is neither here not here. Two weeks would be a problem.

[Sunnyknight]

Play games. Watch tv. Lie on the sofa.

 

Suddenly its time to go to work

[pcstru]

Exercise during the day or early evening.

Cut out the e-cig before bed, nicotine is a stimulant.

If you are a bloke, sex leads to sleepiness.

 

I'd agree with the ever wise @elsiegee40, 2 days is nothing to worry about.

[nicholab]

Listen to radio 4 extra good old school comedies like steptow and son, dad's arm or the navel lark also Sherlock homes or lord peter are good.

[rad]

Start counting sheep....

[TechSupp]

Strange this topic has come up as I am having difficulty getting my sleep pattern right as well, same thing, was ok a week ago now go to bed and....nothing, taken to listening to a relaxation Cd I have (got it from flebay ages ago). Works for a while as I nod off part way through it, so relaxation may be the key. Funny how a few are having same issue.

[hawc]

Open a window in the room you sleep in. That helps me as fresh air helps sleep.

[Nixon77]

I just think I have another full 7 hours before I have to go out to work, I might watch an episode of Porridge or other comedy or an old documentary on Youtube (I have been watching the 1970's series the Family at the moment, watched divorced Iranian style the other night, or on the Vice youtube channel there are lots of documentaries, a bit serious though).

 

For some reason I get the occasional night once every few weeks when I feel ok, but for some reason when I am in bed trying to go to sleep I start to worry about stupid things, like did I forget to lock the office or did I install a pierce of software properly, I have woken up in a sweat before. Then in the morning I wonder what all the worry about over something something so simple.

 

I don't think this career is for me lol.

[abillybob]

Hey guys just to let you know its now after midnight and yep surprise, surprise I'm still awake even though I had no caffeinated drinks, ecig and just read a book with a bit of YouTube ASMR (really relaxing may I add first timer with this ASMR stuff) reading about it online it's an actual thing and it's strange while watching it some of these videos give you a strange nice feeling headache... anyone else experienced this or is it me being weird!!? I do feel more sleepy though but to be honest I think it's because I'm now worried I can't get to sleep which then I keep thinking about it and end up not snoozing off it's like once big circle. Hopefully a few days is nothing to worry about and I'll be back in the land of nod soon!

 

Thanks for all your support guys!!

[Greenbeast]

I had trouble getting great sleep the first couple of days back this week, perhaps it will pass.

 

as mentioned fresh air is good, no device (blue light) too close to bed, no coffee after lunch, no alcohol, try to keep the room as dark as possible.

 

I religiously have warm milk with honey about 30-40 mins before bed

[APMerry]

Nothing like a good bath before bed to relax you. I'm also having dodgy sleep this week, got off the plane from Australia Monday evening and was in the shower at 6am for work the next day. Been up before by 4am every day so far, damn jetlag!!

[Miscbrah]

First up stop watching your laptop before bedtime. The shortwave "blue light" that is emitted by screens is the most suppressive of our melatonin production. Melatonin is the hormone that controls our sleep\wake cycles.

 

The missus and I have stopped watching TV, using computers or phones and hour before bed and we have both slept much better.

 

Strange that. I can't (or find it a bit more difficult) to get to sleep without my laptop on with some YouTube documentary or similar on the go.

 

Anyways, I've found two hours of Krav Maga helps me sleep like you wouldn't imagine! Not a fan of pills or drugs but Valerian root will do the job if you're tired but not quite sleeping.

 

I get at least an hour of exercise every day (between gym, lifting & MA) so tend to sleep alright. Do need that laptop on to drift off though, and very much need my 8 hours.

[creese]

The Archers on iPlayer... I'm usually gone before the end.

[AMLinington]

I'm a non-smoker who avoids caffeine and I've been struggling to sleep lately too. My usual default go-to is that I write a story in my head. This distracts me from the 'physical things' - like an uncomfortable PJ wedgie, or creased sheets and because my body is still, my brain tends to shut down - usually when I've reached the good bit of the story. Although it has to be said for more persistent issues a change of routine is probably needed. Try getting up half an hour to an hour earlier - you'll be more tired at bed time. Also make sure to be up early at weekends - oversleeping at weekends is usually an issue for me because I sleep in on Sunday morning so find it hard to sleep Sunday night and am tired on Monday.

 

I used to take 'Kalms' to help me sleep - not sure if they did any good or not but they are fairly gentle.

 

I also find that fresh bed linen helps - try changing your pillow case every couple of days. It sounds weird but I always sleep really well in a fresh bed so I tend to change the linen as often as practicable (although getting it dry in this weather is a PITA and tumble drying it will destroy the embroidery).

 

Horlicks is good too. Also, make sure you aren't eating too late. I grew up in a household that would eat dinner around 8.30pm. My partner grew up in a household that would have dinner on the table by 6.30pm and when he used to visit us he'd always have trouble with how late we ate and now we are in our own home we tend to eat around the 7pm mark giving us 3-4 hours before bed to digest dinner.

 

I can't sit still and do one thing either - if I'm watching TV I have to be doing something with my hands so I'm a fairly prolific sewer which tends to tire me out too.

 

Also - do you have pets that are allowed in the bedroom? Dogs are worse than Cats but I find my sleep more disturbed when my Cat is in the room because he has a different 'approach' to sleep. Maybe try shutting your pets out of the bedroom. If your problem is really bad and the pets howl or scratch put them into a boarding kennels/cattery for a few days to recover your rhythm. We moved one of our cats 'activity towers' upstairs and he discovered the 'bowl' and sleeps there (despite not fitting in it) so he's gone from sleeping in the bed with us to sleeping out on the landing and my partner is thrilled with the compromise.

Edited January 9, 2014 by AMLinington

[Iain.Faulkner]

Sometimes we have late 5-a-side kick offs 9:30pm (once every 4 weeks) and i end up awake half the night!

 

Can definitely relate to this....I play football on a Thursday night 10-11pm, get home and no matter what, I cannot sleep. Normally end up drifting off around 1 ish!