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Couldn't sleep since 10 days. feel like life is ruining. serious help please

I am doing job and have really nice family who support me. i was in california and just moved to phoenix, az. Since 23 september 2015 I can not sleep at night even for two hours. In morning i do jogging, Whole day I do job, in evening again i do exercise to tire my body so that i can sleep but it's in vain. I did try with little yoga and breathing and even i took aroma massage. i have read somewhere and accordingly i take warm milk before going into bed.  
i understand everything that stress has side effect on my body but my mind is continue in race, it doesn't stop for a minute and i couldn't sleep. my mind has lots of present and future thinking and worrying for my family. i dont know what to do. this happen first time with me. please help me out how can i sleep? i really want to sleep. if there is any OTC drug than let me know which i can use without any side effect for one or two day to get sleep (day before yesterday i took nyquil to get sleep but it did not work on me)
3 Responses
15439126 tn?1444443163
Things like nyquil sometimes work because they rely on a side effect of decongestants (sleepiness).  Avoid all caffeine containing products, avoid excessive sweets/sugars, just now you're likely exhausted so cut back on your exercise (but a short evening workout a couple of hours before bedtime might be helpful).  I suspect you're overstimulated (new location, job, worries, etc. -- and your mind just cannot catch up, so interrupts your sleep), so give your mind some much needed daytime breaks.

I suggest:  one short (5-20 minute) nap at least six hours before bedtime (ideally, just after lunch or instead of an afternoon "coffee" break); one daily meditation or quiet time break of 15-30 minutes (where you just sit comfortably, try not to follow any line of thought, and let your focus center on slow, even breathing) -- the ideal time is when you've not eaten recently.  If you feel too 'wired' to try this, you might first work on a puzzle book for ten minutes or so.  The first few times you try this may be challenging, but please persevere, the benefits once you get the hang of it are considerable.

Avoid 'blue' lighting a couple of hours before bedtime (that's lighting from CFLs, fluorescents, LEDs, PC/TV screens), or at least wear yellow tinted or regular sunglasses during those hours.  Incandescent lighting's fine.  ((the blue component of lighting suppresses melatonin production, which is our sleep hormone))
Avatar universal
I agree with scalpmassager. but I would add....You could try Melatonin 3 mg tabs (OTC) to take at night before bedtime.  Try to employ good sleep hygiene too.  That is, prepare for your sleep by eating small evening meals, turkey preps are said to be a good source of the amino acid tryptophan.  Try a relaxing hot bath with Epsom salts and lavender oil.  A glass of milk is good practice as well.  You may need a professional to take you further but these practices have helped.  Find a TRUSTED friend who may have some good suggestions....at least to help you put your own concerns in a proper prospective

Insomnia can be very difficult to handle but don 't lose heart  don't allow it to whittle away at your inner self!
Avatar universal
Melatonin works better at 1mg than 3mg for most people, so I'd start with that dosage.  This is one thing that's better with less, though people do differ.  I agree with the above that this is a good remedy to try.  I don't agree with the milk -- it is high in tryptophan, but it's also difficult for most people to digest dairy, and eating anything right before going to bed triggers the digestive system, which can interfere with going to sleep and staying asleep.  Another remedy that might help is a homeopathic remedy called Calm's Forte.  Be careful not to over-exercise -- don't want to injure yourself.  As for meditation, don't meditate anywhere near bedtime, it can be very invigorating, but I agree it's a good thing to do, but I don't think most people get the most out of it by learning it by themselves or from a psychologist.  Best to learn it the old-fashioned way, from a Buddhist teacher.  Something in the transmission helps you to learn to let go.  Good luck.
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