Anyone else have a sleep problem?
Discussion
Id be very interested to hear from any PHers who have an issue with sleeping?
I spent a few £ on iPod/iPad/iPhone apps which are meant to help you sleep and I don't think it helped.
Aside from alcohol (which probably doesn't help anyway), do any PHers rely on alternative therapies to help you sleep?
Any apps that you use that actually work would be appreciated? Lack of sleep is really starting to impact on my life.
I spent a few £ on iPod/iPad/iPhone apps which are meant to help you sleep and I don't think it helped.
Aside from alcohol (which probably doesn't help anyway), do any PHers rely on alternative therapies to help you sleep?
Any apps that you use that actually work would be appreciated? Lack of sleep is really starting to impact on my life.
I have regular bouts of insomnia, I've never been able to get over them, I usually have a couple of bad nights sleep a week.
It usually happens at a similar time to a lot going on in work / a lot on my mind.
I genuinely can't switch my mind off sometimes. The only thing that seems to work is to read / watch TV in bed until I fall asleep, even then I very often wake after an hour or so.
Instead of getting frustrated I have just accepted it now.
It usually happens at a similar time to a lot going on in work / a lot on my mind.
I genuinely can't switch my mind off sometimes. The only thing that seems to work is to read / watch TV in bed until I fall asleep, even then I very often wake after an hour or so.
Instead of getting frustrated I have just accepted it now.
There are lots of basic things you can do to help yourself which I'm sure you'll know but I'll run through them.
No alcohol or caffeine in the evening.
Try to relax, this sounds stupid but things like a hot bath, a warm milk or even a quiet read can help slow your mind.
Try to lower the lighting as it nears bedtime and avoid tv, internet, computers, email and so on. Partly stimulation but also do do with artificial light and melatonin levels.
Don't do anything in bed except sleep. No reading, no email, no tv. Anything else is at your discretion!
Make your bedroom comfortable for you, turn heating up, open a window, whatever you need.
Finally, if you can't sleep, get up and do something else. Tossing and turning makes it worse.
No alcohol or caffeine in the evening.
Try to relax, this sounds stupid but things like a hot bath, a warm milk or even a quiet read can help slow your mind.
Try to lower the lighting as it nears bedtime and avoid tv, internet, computers, email and so on. Partly stimulation but also do do with artificial light and melatonin levels.
Don't do anything in bed except sleep. No reading, no email, no tv. Anything else is at your discretion!
Make your bedroom comfortable for you, turn heating up, open a window, whatever you need.
Finally, if you can't sleep, get up and do something else. Tossing and turning makes it worse.
I've had sleep problems since I was in my teens - so some 30 odd years. I have tried all sorts - herbal remedies, nytol, aromatherapy etc. I even saw a sleep therapist as a teenager.
My problem is I can't shut off - my mind keeps on going. I have a prescription to help with this. I take them off and on. I went months without then my youngst was born - I was extremely ill in pregnancy and he was ill for weeks - we have been in an out of hospital all year. I am now back on the pills.
Generally things that help- routine - go to bed same time everyday and get up same time evebn if you are tired. No Tv in the bedroom, nothing stimulating. Keep it nice and dark and quiet in there. even digital clocks can cause too much light for some people.
Try to stay calm and quiet and switch off.
My problem is I can't shut off - my mind keeps on going. I have a prescription to help with this. I take them off and on. I went months without then my youngst was born - I was extremely ill in pregnancy and he was ill for weeks - we have been in an out of hospital all year. I am now back on the pills.
Generally things that help- routine - go to bed same time everyday and get up same time evebn if you are tired. No Tv in the bedroom, nothing stimulating. Keep it nice and dark and quiet in there. even digital clocks can cause too much light for some people.
Try to stay calm and quiet and switch off.
Yes, I've suffered since I was a child, but finally started to get it into control in my 30s
No caffeine after about midday
Keep to a reasonable routine where you get anything pressing done early so you don't find yourself with stuff to do late in the evening
High dose vit D every morning, plus use of a dawn simulator/light lamp, to keep the body clock regular
Reduce light in the evening where possible
Restrict wheat and alcohol
Use valerian tea when all else fails (I find I don't get habituated to it as easily as Nytol etc and have no hangover in the morning)
I found the vit D, dawn lamp and cutting out wheat had the most striking effect.
No caffeine after about midday
Keep to a reasonable routine where you get anything pressing done early so you don't find yourself with stuff to do late in the evening
High dose vit D every morning, plus use of a dawn simulator/light lamp, to keep the body clock regular
Reduce light in the evening where possible
Restrict wheat and alcohol
Use valerian tea when all else fails (I find I don't get habituated to it as easily as Nytol etc and have no hangover in the morning)
I found the vit D, dawn lamp and cutting out wheat had the most striking effect.
Is it the actual length of sleep or just getting to sleep in the first place?
Try the warm bath before bed, when you get out the body senses a drop in core temp and that makes you sleepy. One trick I do occasionally is part of the relaxation routine from the Paul MacKenna CDs - count backwards from 300, which takes some concentration and stops the mind rambling.
I used to use the over the counter antihistimine (sp?) sleep aids and they work but do be aware of the slighty drugged morning after if you are driving.
If your mind is going bonkers all the time, maybe you need to look at those causes and sort that out first. The simple trick of writing your worries down and telling yourself there is nothing more to be done tonight can work.
Poor sleep is a bugger!
Try the warm bath before bed, when you get out the body senses a drop in core temp and that makes you sleepy. One trick I do occasionally is part of the relaxation routine from the Paul MacKenna CDs - count backwards from 300, which takes some concentration and stops the mind rambling.
I used to use the over the counter antihistimine (sp?) sleep aids and they work but do be aware of the slighty drugged morning after if you are driving.
If your mind is going bonkers all the time, maybe you need to look at those causes and sort that out first. The simple trick of writing your worries down and telling yourself there is nothing more to be done tonight can work.
Poor sleep is a bugger!
One of the best bits of advice I was given is that the act of just lying in bed gives you the bulk of the rest your body needs, once you know that you can then set about worrying about the lack of actual sleep, this normally means you relax and then actually sleep. I usually find radio 4 helps me drop off pretty quickly.
Do you have a problem getting to sleep, or staying asleep?
If it's the latter then I had the same problem. I am a Paramedic working weird patterns of shifts and was having increasing difficulty staying asleep following night-shifts; when I was regularly down to only 3 or 4 hours sleep before waking I saw my (excellent) GP.
Expecting to be put on sleeping tablets I was initially surprised and disappointed to be given advice to take anti-histamines. They aren't however anything mild like Piriton, they are a brand called 'Phenergan' and I was initially advised to take a single 25mg tablet.
I am 16 stone and after taking this tablet the first time I knew nothing of the next 12 hours.
I now take a 10mg tablet of the same brand as and when required to get a good 8 hours sleep - all it really does is keep you drowsy enough so that if you do wake up you can very easily roll back over and be off to the land of nod again.
After discussing at work with colleagues I now know loads of people take it with good effect and no ill side-effects. One good side effect was my increased resistance to hayfever during the summer months due to my increased anti-histamine levels.
HTH
If it's the latter then I had the same problem. I am a Paramedic working weird patterns of shifts and was having increasing difficulty staying asleep following night-shifts; when I was regularly down to only 3 or 4 hours sleep before waking I saw my (excellent) GP.
Expecting to be put on sleeping tablets I was initially surprised and disappointed to be given advice to take anti-histamines. They aren't however anything mild like Piriton, they are a brand called 'Phenergan' and I was initially advised to take a single 25mg tablet.
I am 16 stone and after taking this tablet the first time I knew nothing of the next 12 hours.
I now take a 10mg tablet of the same brand as and when required to get a good 8 hours sleep - all it really does is keep you drowsy enough so that if you do wake up you can very easily roll back over and be off to the land of nod again.
After discussing at work with colleagues I now know loads of people take it with good effect and no ill side-effects. One good side effect was my increased resistance to hayfever during the summer months due to my increased anti-histamine levels.
HTH
Silly question but do you know if you snore?
My Dad has sleep apnoeia (sp?) which as far as I can make out is something to do with him snoring too much and waking himself up everytime he does it. It gets to a point where you never actually manage a deep sleep as although you dont really wake yourself to a point where your eyes are open and know whats going on you arent technically asleep either.
My Dad has sleep apnoeia (sp?) which as far as I can make out is something to do with him snoring too much and waking himself up everytime he does it. It gets to a point where you never actually manage a deep sleep as although you dont really wake yourself to a point where your eyes are open and know whats going on you arent technically asleep either.
AB said:
I don't snore, according to the OH.
Also, I do plenty of exercise, but it tends to be later into the evening, was thinking the adrenalin etc could be part of the problem.
That's not going to help, to be honest. Apart from a post exercise flop you are all wired to go after that. I would also look at why you can't get off to sleep - sometimes it's a syptom, rather than the actual problem, of being stressed in parts of your life that need the treating. Also, I do plenty of exercise, but it tends to be later into the evening, was thinking the adrenalin etc could be part of the problem.
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