Cannot sleep.. Any advise?

[Sharpsilver]

What I use to help me sleep, perhaps it can give you some pointers.

1. Try and find some lavander Oil/essence and either sprinkle a bit on your pillow near your head or perhaps buy a cheap oil burner.

2. Reading a book for 30 mins - 1 hour before I start to get sleepy. It's not engaging my mind enough to keep me awake yet it's not doing nothing.

3. Listening to some music. Find something relaxing or something that chills you out, for example, for me a number of Deadmau5's longer tracks like strobe with a long build up then a peak, then a drop, sometimes helps. I find the music makes me daydream more then ultimately, fall asleep and dream.

4. If it's too hot in your room, turn the heating off or open a wind or invest in a decent fan. At your choice really. I sleep better with the window perfectly wide open with a breaze.

5. Ensure your bedding is comfortable and not overwhelming for the time of year.

6. Make sure all lights of any kind are turned off and you have decent blackout blinds or curtains to prevent premature awakening.

7. Diet. I think, whilst I'm not a scientist, I can fairly certainly assume that diet plays a part in your biological and mental state of mind when sleeping. Make sure your diet is in order and your not doing silly things like eating/drinking suger/chocolate/coffee/tea before sleeping. Stick to the water. It might take a while, but if your not eating rubbish, then it might make a difference (if you are that is).

Hope that helps.

 

[mehuk]

Do you know what sleep apnea is? Because you did not just describe it.

Yes I did, maybe not the medical way (im not a Doctor)... but basically I stop breathing in my sleep and then basically snore loudly as im sucking in air.

This affects my actual sleep and then during the day/evening the following day I will just fall asleep randomly as im so tired.

So i do know what it is and im waiting for my study period for further investigation.

Thank you.

 

[mehuk]

Medical advice if I answer the question. I don't know the answer though so I'm safe

I'd say go see a doctor about it. I know you're nearly deaf, so perhaps you don't know that nobody knows they snore - or at least I've never heard of anyone who can hear themselves snoring.

I can hear myself if im in a light sleep, normally day time... it wakes me up. I also drool a lot, loads infact, I wake up soaking if I fall asleep at my desk... im covered in drool or if my head is flopped to the side there will be a puddle of it on the floor.

Its hideous, I hate it but its out of my control atm

 

[Dr House]

Good Sleep Hygiene is very important, your body needs to associate getting into bed with sleeping, not reading a books, watching TV, eating, playing with the dog.....

Sleep only when sleepy
This reduces the time you are awake in bed.
If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.

Don't take naps
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.

Get up and go to bed the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
Refrain from exercise at least 4 hours before bedtime

Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

Only use your bed for sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.

Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.

Have a light snack before bed
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.

Make sure your bed and bedroom are quiet and comfortable
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.

Use sunlight to set your biological clock
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

 

[khevolution]

i go through stages like this about twice a year, and it goes on for about a week at a time. no idea why, but its something i've learnt to live with. Normally though im asleep about 5 mins after my head hits the pillow