Aa
Cant sleep...
For the past few nights its hard for me to fall asleep and when I do eventually I wake up on and off throughout the night! I also have noticed that I get really crusty eyes when I wake up...could this be from my anxiety?? I know I do worry a lot but I try to not have much on my mind when I go to bed. I just wish there was a way I could fall asleep and stay asleep!! I am tired throughout the day but cant take a nap :(
I agree that there are lots of people who suffer with insomnia, but I don't agree that one should just accept it..not without trying to make some changes first.
I've battled with it myself for most of my adult life, and I definitely see big improvements when I do things to help myself sleep. Sometimes, we are our own worst enemies and our habits can sabotage our sleep.
I've battled with it myself for most of my adult life, and I definitely see big improvements when I do things to help myself sleep. Sometimes, we are our own worst enemies and our habits can sabotage our sleep.
You are among millions (probably?) that have similar problems. Should you ever discover a way to beat insomnia you will be a multi, multi millionaire! Suggest you just try to accept it.Good Luck.
I just posted this another thread. Hope you will find it useful:
Here are some tips to help with your sleep:
1. Avoid any and all stimulants (caffeine, nicotine, energy drinks, etc) as much as possible, especially within 4+ hours of bedtime.
2. Exercise is a great way to induce sleep, as it releases natural endorphins. Even a brisk evening walk will help. Your exercise should be an hour or more before your bedtime..you don't want to exercise right before bed.
3. Try to avoid eating a heavy meal close to bedtime. If you're hungry, stick to a light snack an hour or more before bed. Avoid ALL fluids 3 (or more if you can) hours before bed. Nothing worse than finally getting to bed and have mother nature wake you up!
4. Stick to a consistent bedtime and a consistent bedtime routine. Even on days when you don't FEEL tired at your bedtime, try to stick to your routine...that conditions your body and brain. Pick a reasonable time. If you work 3-11:30 and get home at 12, a reasonable time isn't 12:30, as you would need time to unwind after getting home.
5. Create an environment conducive to sleep and relaxation. Your bedroom and bed should be an inviting place that you look forward to retiring to. Keep the room clean and clutter free, keep dust levels down. Keep your bedding washed with clean or fresh smelling scents. Choose comfy, non-binding clean smelling PJs. ALL of our 5 senses affect our mood, and also our sleep. If you have a quiet room, but your sheets smell like feet (lol), that won't be very relaxing. Keep the room DARK. Keep weather in mind. In the summer, you would only need a light sheet or blanket, in the winter, heavier blankets are necessary to keep you comfy. Again, back to the senses...if you create a bed that keeps you too hot or too cold, that will interfere with your sleep. Keep a glass or bottle of water at your bedside, in case you awaken with that dry mouth and need for a drink. This way you don't have to get out of bed to get something to drink. Light soothing music or white noise machines for LOW (not blaring) background noise can be helpful. Try to avoid using TV as a background noise, as our brains are still working while asleep, and the things you hear from the TV could affect your anxiety levels and even dreams. Basically, sleeping with sounds of "The Chainsaw Massacre" in the background won't lead to happy thoughts. ;0) A warm bath or shower is great before bed...dry your hair. Never go to bed with wet hair. NOT comfy!
6. Ignore the urge to get out of bed. Even when you're feeling frustrated, try to remain in bed, reposition yourself, adjust your sheets, read a book if you are not falling asleep, but the more up and down you do, the harder it is to get and stay asleep it is. The same goes for nighttime awakening. If you DO fall asleep and wake up in the middle of the night, ignore the urge to get out of bed...again, reposition yourself, adjust the sheets, and try to go back to sleep. When you get up out of bed, you're waking yourself more. If you stay lying in bed, you are not as awake. If nature calls...go to the BR, and get right back to bed..no snacking, no smoke breaks (I'm bad at this...lol). Those things are murder for sleep. Get up...go potty, right back to bed.
7. When you DO manage to finally start on a consistent routine, you'll find things that help and hurt your sleep. Take note of them and adjust your regimen as needed. Sleep patterns will change, and life happens, so sometimes, adjustments need to be made. Consistency is TRULY the key..I cannot stress that enough.
8. Listen to your body. For a while, while your sleep is lousy, you will feel tired at odd times of the day. Your body is telling you it needs rest, so heed the wanring...take a nap. Lie down on the sofa, and catch a 1 hour (or less) nap. Don't nap for hours at a time, that will interfere with your nighttime sleep. An hour is the perfect amount of time for a refresher. Also, don't nap in bed. Once you're conditioned, your bed should be for nighttime sleeping only.
Hope these tips help some...I know these are the things I do that help me get some decent sleep. It's not always foolproof, but it works pretty well. If you are going days without any sleep, definitely see your doctor. Sleep depivation is a whole other ballgame, it can be dangerous.
Best to you...sweet dreams!
P.S. The crusty eyes may be a symptom of something like pink eye..I would get that checked out just in case!
Here are some tips to help with your sleep:
1. Avoid any and all stimulants (caffeine, nicotine, energy drinks, etc) as much as possible, especially within 4+ hours of bedtime.
2. Exercise is a great way to induce sleep, as it releases natural endorphins. Even a brisk evening walk will help. Your exercise should be an hour or more before your bedtime..you don't want to exercise right before bed.
3. Try to avoid eating a heavy meal close to bedtime. If you're hungry, stick to a light snack an hour or more before bed. Avoid ALL fluids 3 (or more if you can) hours before bed. Nothing worse than finally getting to bed and have mother nature wake you up!
4. Stick to a consistent bedtime and a consistent bedtime routine. Even on days when you don't FEEL tired at your bedtime, try to stick to your routine...that conditions your body and brain. Pick a reasonable time. If you work 3-11:30 and get home at 12, a reasonable time isn't 12:30, as you would need time to unwind after getting home.
5. Create an environment conducive to sleep and relaxation. Your bedroom and bed should be an inviting place that you look forward to retiring to. Keep the room clean and clutter free, keep dust levels down. Keep your bedding washed with clean or fresh smelling scents. Choose comfy, non-binding clean smelling PJs. ALL of our 5 senses affect our mood, and also our sleep. If you have a quiet room, but your sheets smell like feet (lol), that won't be very relaxing. Keep the room DARK. Keep weather in mind. In the summer, you would only need a light sheet or blanket, in the winter, heavier blankets are necessary to keep you comfy. Again, back to the senses...if you create a bed that keeps you too hot or too cold, that will interfere with your sleep. Keep a glass or bottle of water at your bedside, in case you awaken with that dry mouth and need for a drink. This way you don't have to get out of bed to get something to drink. Light soothing music or white noise machines for LOW (not blaring) background noise can be helpful. Try to avoid using TV as a background noise, as our brains are still working while asleep, and the things you hear from the TV could affect your anxiety levels and even dreams. Basically, sleeping with sounds of "The Chainsaw Massacre" in the background won't lead to happy thoughts. ;0) A warm bath or shower is great before bed...dry your hair. Never go to bed with wet hair. NOT comfy!
6. Ignore the urge to get out of bed. Even when you're feeling frustrated, try to remain in bed, reposition yourself, adjust your sheets, read a book if you are not falling asleep, but the more up and down you do, the harder it is to get and stay asleep it is. The same goes for nighttime awakening. If you DO fall asleep and wake up in the middle of the night, ignore the urge to get out of bed...again, reposition yourself, adjust the sheets, and try to go back to sleep. When you get up out of bed, you're waking yourself more. If you stay lying in bed, you are not as awake. If nature calls...go to the BR, and get right back to bed..no snacking, no smoke breaks (I'm bad at this...lol). Those things are murder for sleep. Get up...go potty, right back to bed.
7. When you DO manage to finally start on a consistent routine, you'll find things that help and hurt your sleep. Take note of them and adjust your regimen as needed. Sleep patterns will change, and life happens, so sometimes, adjustments need to be made. Consistency is TRULY the key..I cannot stress that enough.
8. Listen to your body. For a while, while your sleep is lousy, you will feel tired at odd times of the day. Your body is telling you it needs rest, so heed the wanring...take a nap. Lie down on the sofa, and catch a 1 hour (or less) nap. Don't nap for hours at a time, that will interfere with your nighttime sleep. An hour is the perfect amount of time for a refresher. Also, don't nap in bed. Once you're conditioned, your bed should be for nighttime sleeping only.
Hope these tips help some...I know these are the things I do that help me get some decent sleep. It's not always foolproof, but it works pretty well. If you are going days without any sleep, definitely see your doctor. Sleep depivation is a whole other ballgame, it can be dangerous.
Best to you...sweet dreams!
P.S. The crusty eyes may be a symptom of something like pink eye..I would get that checked out just in case!
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