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[Lindsay]

Ways to Get that Needed Deep Sleep Without Taking Pills



Q: I've been having problems falling asleep. Are there things I can try other than taking sleeping pills?

A: Many things can interfere with sleep, ranging from anxiety to an unusual work schedule. But people who have difficulty sleeping often discover that their daily routine holds the key to nighttime woes. Below are some common enemies of sleep, and some tips for dealing with them.

- Cut down on caffeine. Caffeine-drinkers may find it difficult to fall asleep. Once they drift off, their sleep is shorter and lighter. For some people, a single cup of coffee in the morning means a sleepless night. People who suffer from insomnia should avoid caffeine as much as possible, since its effects can last for many hours. Those who can't or don't want to give up caffeine should avoid it after 2pm, or noon if they are especially caffeine-sensitive.

- Stop smoking or chewing tobacco. Nicotine is a potent drug that speeds your heart rate, raises blood pressure, and stimulates brain activity. In people addicted to nicotine, a few hours without it is enough to induce withdrawal symptoms. Cravings can even wake a smoker at night. People who kick the habit fall articlesasleep more quickly and wake less often during the night. They may be more tired during the day at first, but many former users say they sleep better. Quitting also offers many other health benefits, including a lower risk for cancer, heart disease and stroke. But those who continue to use tobacco should avoid smoking or chewing it for at least one to two hours before bedtime.

- Use alcohol cautiously. Alcohol affects sleep in two different ways. Because it makes you sleepy for an hour or two, a nightcap can help some people doze off. But after that, alcohol can cause frequent awakenings as it suppresses deep sleep, reducing the quality of your sleep. Experts blame alcohol for 10 percent of chronic insomnia cases.

Some people fail to get even the short-term benefit from a nightcap because alcohol raises a hormone in the body that makes falling asleep difficult. Because alcohol relaxes throat muscles and interferes with brain control mechanisms, it can worsen snoring and other nocturnal breathing problems, which can sometimes be dangerous.

- Avoid a sedentary life. Aerobic exercise like walking, running or swimming promotes restfulness by helping you to fall asleep more easily and to sleep more soundly. One study found that physically fit older men fell asleep in less than half the time it took for sedentary men, and they woke up less often during the night. Timing is important: Exercising five or six hours before bedtime will encourage drowsiness when it's time to go to sleep. But strenuous activity within two hours before bedtime can keep you awake. If you can't exercise several hours before bedtime, exercising earlier in the day can also help you sleep better.

- Improve your sleep surroundings. An ideal sleep environment is quiet, dark and relatively cool, with a comfortable bed and a minimal amount of clutter from daytime responsibilities. Reminders or discussions of stressful issues should be banished to another room. Removing the television, telephone and office equipment from the bedroom is a good way to reinforce that this room is meant for sleeping.

- Keep a regular schedule. People with the most regular sleep habits report the fewest problems with insomnia and the least feelings of depression. Experts advise going to sleep at the same time on most nights, and getting up at about the same time every day, even after a late-night party or fitful sleep. Napping during the day can also make it harder to get to sleep at night.

- Keep a sleep diary. Keeping a sleep diary may help you uncover some clues about what's disturbing your sleep. If possible, you should do this for a month, but even a week's worth of entries can be beneficial.

- Use strategic naps. If your goal is to sleep longer at night, napping is a bad idea. Because your daily sleep requirement remains constant, naps take away from evening sleep.

But if your goal is to improve your alertness during the day, a scheduled nap may be just the thing. If you're anxious about getting enough sleep, then a scheduled nap may help you feel better at night by helping you feel less anxious. If possible, nap shortly after lunch and no longer than an hour. Even a 15- to 20-minute nap can make you feel more alert.

You may also find it helpful to make sure your bedroom is quiet (see graphic). If you try all of these suggestions and still have sleep problems, talk to your health-care provider.



SOURCE:-

By The Faculty of Harvard Medical School
The Harvard Medical School Adviser
Tuesday, January 10, 2006

----------

More

Sleep Hygiene Tips from our Jackie:

* Establish a regular time for going to bed and getting up in the morning and stick to it even on weekends and during vacations.
* Use the bed for sleep and sexual relations only, not for reading, watching television, or working; excessive time in bed seems to fragment sleep.
* Avoid naps, especially in the evening.
* Exercise before dinner. A low point in energy occurs a few hours after exercise; sleep will then come more easily. Exercising close to bedtime, however, may increase alertness.
* Take a hot bath about an hour and a half to two hours before bedtime. This alters the body's core temperature rhythm and helps people fall asleep more easily and more continuously. (Taking a bath shortly before bed increases alertness.)
* Do something relaxing in the half-hour before bedtime. Reading, meditation, and a leisurely walk are all appropriate activities.
* Keep the bedroom relatively cool and well ventilated.
* Do not look at the clock. Obsessing over time will just make it more difficult to sleep.
* Eat light meals and schedule dinner four to five hours before bedtime. A light snack before bedtime can help sleep, but a large meal may have the opposite effect.
* Spend a half hour in the sun each day. The best time is early in the day. (Take precautions against overexposure to sunlight by wearing protective clothing and sunscreen.)
* Avoid fluids just before bedtime so that sleep is not disturbed by the need to urinate.
* Avoid caffeine in the hours before sleep.
* If one is still awake after 15 or 20 minutes go into another room, read or do a quiet activity using dim lighting until feeling very sleepy. (Don't watch television or use bright lights.)
* If distracted by a sleeping bed partner, moving to the couch or a spare bed for a couple of nights might be helpful.
* If a specific worry is keeping one awake, thinking of the problem in terms of images rather than in words may allow a person to fall asleep more quickly and to wake up with less anxiety.

------
Please do check out our many

INSOMNIA

articles in our Portal from DepressionForums.org

[miss_phobia]

Thanks for posting this! This has helped me a lot!

[jabberjaws]

Hhmmm that list has me sold. I'm going to start on that list tonight. Thanks!

[cactusjack32]

Alot of that is very sensible, altho, for me the tv kinda helps me sleep, i usually put it on something mellow and calm, not news or weather, but something like history channel or nasa channel (since they usually display the earth from orbit at night) just my 2 cents, im sure some of these ideas will have oppisit effects, but my biggest thing was cleaning the room might help out more, lol. but alot of my sleep problems is related to anxiety, i have had mild panic attacks while asleep, cause me to wake up like im choking or soffocating etc you name it, as soon as i wake up tho, im fine, so i know im breathing ok, *sigh* wish itd go away but oh well!

[Jkm]

I just have to ask, Jack. Have you ever been tested for a sleep disorder?

Another Jack(ie)

[noname188]

Thanks for this. I'm printing this out to have a better read later on.

I've had a sleeping disorder my whole life. Well let me not call it a "sleeping disorder" since I've never been to the doctor to tell me this officially. Let's just say, I notice a lot of symptomes at myself. And I've had them every since I've beenn very young.

It really does take me long to fall asleep. I can twist and turn and when i take a look at the clock I see an hour has gone by. Well lately it has become a little bit quicker, since I study and that can wear me out. But it still takes time.

My mind is the most active at night (so I've noticed), so when I lay down, I start thinking about a lot of things. And when I fall asleep, I can wake very easy (which sometimes is a good thing).

Edited by noname188, 11 August 2007 - 09:44 PM.

[tread831]

I frequently have problems with getting to sleep. I work every day with technology and so many cool "Toys"
What I deem to be depression or anxiety based on too much stimuli.

I read a while ago that having a Television in the bedroom can impede sleep, so I mentioned it to my wife
and she refused to allow me to remove the TV from the bedroom. So I bought her wireless headphones which
helped a little bit, but the flickering light of the TV still kept me awake.
I'm no longer with my wife and even though there's now no TV in my bedroom, my mind still stays (hyper) active
for long periods of time and I remain awake tossing and turning for what seems like hours most nights.

One thing I do find that helps me calm down is to do the Sudoku number puzzles. They are challenging, and help me take my
mind off other external thoughts.

[Jkm]

I've been through the gambit of anxiety keeping me awake and was diagnosed with restless legs. I'm on Neurontin and I do sleep much better and it also calms the thoughts down. At times, I notice problems getting in a position that is comfortable and that can be a real problem. I sleep best when I'm alone and reading helps me forget all the daily problems and relaxes me.

I know that anxiety and sleep issues led to depression. I went to work many days on just 4 hours of sleep. I also know that sleep problems are an indicator of a relapse for me. It took me years to realize this, but after relapsing a couple of times, I know my sleep can be effected by anxiety and it is the start of my mental health decline.

Jackie

[marak88]

Something I've started doing to is morning pages, so when my mind is racing at night I just say NO, this is not the time, leave it for tommorow morning. Every time my mind wanders I do that again and again. I am actually falling asleep now usually within half an hour of going to bed. When six months ago I would only get two or three hours of sleep a night.

[Anotherday]

Thanks,will try some of that.

[hellnbak]

I've tried all of that more or less and i STILL can't sleep. The ONLY thing that helps me to sleep is a large dose of diazepam. I wish this wasn't the case, but even on the diazepam i can be awake all night. I often go 3 days and nights consecutavely with no sleep before my mind and body are so exhausted I could fall asleep at the wheel of my car!! So i swing between sleeping while i'm walking and not sleeping at all. I just can't seen to get a normal sleep pattern.

[oceanflight]

this list is wonderful, just hard to commit to. one thing i have felt that is helpful is using a certain smell to trigger sleep time. i use a lavender or lavender vanilla scented aromatherappy spray on my pillow at night which helps my brain register that it is time to sleep. it is also calming. it helps to focus on a scent instead of the thousands of thoughts racing around your mind. just an idea.

[Jkm]

It works for me too. There isn't anything better than freshly washed sheets, too. I usually open a window or have the air on as I sleep deeper if I'm in a cool, dark, room.

I have had to deal with the mind that won't stop thinking for awhile. I have a couple visualizations I do that helps me refocus to somewhere I've been in the past that I really enjoyed. It helps quieten my mind so I can fall sleep. My mind also races around during the day, so I have to really work on concentrating what I'm doing or I'll mess up. At least I'm not having anxiety attacks, but if I get stressed, it's still effecting my thoughts... I could do without this, but after awhile, it becomes a way of life.

Jackie

[bixa525]

It works for me too. There isn't anything better than freshly washed sheets, too. I usually open a window or have the air on as I sleep deeper if I'm in a cool, dark, room.

I have had to deal with the mind that won't stop thinking for awhile. I have a couple visualizations I do that helps me refocus to somewhere I've been in the past that I really enjoyed. It helps quieten my mind so I can fall sleep. My mind also races around during the day, so I have to really work on concentrating what I'm doing or I'll mess up. At least I'm not having anxiety attacks, but if I get stressed, it's still effecting my thoughts... I could do without this, but after awhile, it becomes a way of life.

Jackie

I have sleep issues also but I take ambien and this works for awhile and then it stops working. Wish I could find some way to get some decent sleep. Now they came out with a study that if you work night shift you are more prone to cancer. Great, this just causes me more anxiety and I can't sleep at all. Can anybody relate?

[Jkm]

I think you'd have to be genetically predisposed to cancer for this to be a threat. I know I am on both sides of the family, and have been checked for cancer a couple of times when the anxiety got to me. I think it's okay to discuss this with your doc if you are worried. I know that there's great value to doing this, as it will alleviate some of you anxiety.

I know from working for over three years on midnights that it's unnatural for us to be awake all night. I would go for three months and get to the point where I couldn't sleep and be awake for a couple days with short naps and would have to report off and sleep for about 12 hours. If you aren't sleeping due to anxiety, it's something to talk about with your doc or therapist. I know my relapses are all triggered with not being able to fall asleep or stay asleep, and I feel for you not getting restorative sleep from taking meds. I know other people personally who go through the same thing, and have had to resort to some pretty strong tranquilizers to be able to sleep soundly.

Another thing you may want to consider is having a sleep study done. Sleep disorders are pretty common from my understanding and I know I was finally treated for restless leg disorder and now am able to fall asleep and stay alseep with meds to treat this.

Good Luck! I know the importance of getting refreshing sleep and know how creeped out I felt when I couldn't sleep and had to go to work. I was afraid to drive as after awhile it seemed to mess with my depth perception and attention, and I had to be very careful, which only increased my anxiety. Sleep is very necessary as our brains need a break, lol! Mine is on overtime, all the time with GAD......

Jackie

[cabinfever]

Excellent advice - thank you!

[nightflower]

Thanx for the info. It all sounds very useful. I've just come off sleeping pills after 3 months constant, so any tips are welcomed. It's true I dont do regular exercise now im not working, so that's something i should try.
Also, my mind goes into overdrive at night but i can barely think straight during the day. Weird. I'v been practising some relaxation techniques with my physio. Need to try them out on my own now...

[chantillylace]

Morning to all:

Tks for these tips to the Moderator. There are some great ones
here, many of which I use now

I have had an RX for sleeping pills and it sits in my
cabinet. Had one x 1 . that was enough for me, thank you.

Nightime: I find anything is intensified at night
ie.. flu, coughs, acid reflux.. and problems.. they can just
grab hold of you..

A diary is good, to journal

maybe calmag.. and Valerian was suggested to me
have yet to try this, passion flower (alternatives)
check with naturopath

I do not talk on phone, watch TV or news
and will now turn off radio, as they have some contraversial
frightening topics..

dark room, cool..

Best to all


Sleep is Precious

[Jennifer_Canines]

Thanks! This was very helpful!

Ways to Get that Needed Deep Sleep Without Taking Pills



Q: I've been having problems falling asleep. Are there things I can try other than taking sleeping pills?

A: Many things can interfere with sleep, ranging from anxiety to an unusual work schedule. But people who have difficulty sleeping often discover that their daily routine holds the key to nighttime woes. Below are some common enemies of sleep, and some tips for dealing with them.

- Cut down on caffeine. Caffeine-drinkers may find it difficult to fall asleep. Once they drift off, their sleep is shorter and lighter. For some people, a single cup of coffee in the morning means a sleepless night. People who suffer from insomnia should avoid caffeine as much as possible, since its effects can last for many hours. Those who can't or don't want to give up caffeine should avoid it after 2pm, or noon if they are especially caffeine-sensitive.

- Stop smoking or chewing tobacco. Nicotine is a potent drug that speeds your heart rate, raises blood pressure, and stimulates brain activity. In people addicted to nicotine, a few hours without it is enough to induce withdrawal symptoms. Cravings can even wake a smoker at night. People who kick the habit fall articlesasleep more quickly and wake less often during the night. They may be more tired during the day at first, but many former users say they sleep better. Quitting also offers many other health benefits, including a lower risk for cancer, heart disease and stroke. But those who continue to use tobacco should avoid smoking or chewing it for at least one to two hours before bedtime.

- Use alcohol cautiously. Alcohol affects sleep in two different ways. Because it makes you sleepy for an hour or two, a nightcap can help some people doze off. But after that, alcohol can cause frequent awakenings as it suppresses deep sleep, reducing the quality of your sleep. Experts blame alcohol for 10 percent of chronic insomnia cases.

Some people fail to get even the short-term benefit from a nightcap because alcohol raises a hormone in the body that makes falling asleep difficult. Because alcohol relaxes throat muscles and interferes with brain control mechanisms, it can worsen snoring and other nocturnal breathing problems, which can sometimes be dangerous.

- Avoid a sedentary life. Aerobic exercise like walking, running or swimming promotes restfulness by helping you to fall asleep more easily and to sleep more soundly. One study found that physically fit older men fell asleep in less than half the time it took for sedentary men, and they woke up less often during the night. Timing is important: Exercising five or six hours before bedtime will encourage drowsiness when it's time to go to sleep. But strenuous activity within two hours before bedtime can keep you awake. If you can't exercise several hours before bedtime, exercising earlier in the day can also help you sleep better.

- Improve your sleep surroundings. An ideal sleep environment is quiet, dark and relatively cool, with a comfortable bed and a minimal amount of clutter from daytime responsibilities. Reminders or discussions of stressful issues should be banished to another room. Removing the television, telephone and office equipment from the bedroom is a good way to reinforce that this room is meant for sleeping.

- Keep a regular schedule. People with the most regular sleep habits report the fewest problems with insomnia and the least feelings of depression. Experts advise going to sleep at the same time on most nights, and getting up at about the same time every day, even after a late-night party or fitful sleep. Napping during the day can also make it harder to get to sleep at night.

- Keep a sleep diary. Keeping a sleep diary may help you uncover some clues about what's disturbing your sleep. If possible, you should do this for a month, but even a week's worth of entries can be beneficial.

- Use strategic naps. If your goal is to sleep longer at night, napping is a bad idea. Because your daily sleep requirement remains constant, naps take away from evening sleep.

But if your goal is to improve your alertness during the day, a scheduled nap may be just the thing. If you're anxious about getting enough sleep, then a scheduled nap may help you feel better at night by helping you feel less anxious. If possible, nap shortly after lunch and no longer than an hour. Even a 15- to 20-minute nap can make you feel more alert.

You may also find it helpful to make sure your bedroom is quiet (see graphic). If you try all of these suggestions and still have sleep problems, talk to your health-care provider.



SOURCE:-

By The Faculty of Harvard Medical School
The Harvard Medical School Adviser
Tuesday, January 10, 2006

----------

More

Sleep Hygiene Tips from our Jackie:

* Establish a regular time for going to bed and getting up in the morning and stick to it even on weekends and during vacations.
* Use the bed for sleep and sexual relations only, not for reading, watching television, or working; excessive time in bed seems to fragment sleep.
* Avoid naps, especially in the evening.
* Exercise before dinner. A low point in energy occurs a few hours after exercise; sleep will then come more easily. Exercising close to bedtime, however, may increase alertness.
* Take a hot bath about an hour and a half to two hours before bedtime. This alters the body's core temperature rhythm and helps people fall asleep more easily and more continuously. (Taking a bath shortly before bed increases alertness.)
* Do something relaxing in the half-hour before bedtime. Reading, meditation, and a leisurely walk are all appropriate activities.
* Keep the bedroom relatively cool and well ventilated.
* Do not look at the clock. Obsessing over time will just make it more difficult to sleep.
* Eat light meals and schedule dinner four to five hours before bedtime. A light snack before bedtime can help sleep, but a large meal may have the opposite effect.
* Spend a half hour in the sun each day. The best time is early in the day. (Take precautions against overexposure to sunlight by wearing protective clothing and sunscreen.)
* Avoid fluids just before bedtime so that sleep is not disturbed by the need to urinate.
* Avoid caffeine in the hours before sleep.
* If one is still awake after 15 or 20 minutes go into another room, read or do a quiet activity using dim lighting until feeling very sleepy. (Don't watch television or use bright lights.)
* If distracted by a sleeping bed partner, moving to the couch or a spare bed for a couple of nights might be helpful.
* If a specific worry is keeping one awake, thinking of the problem in terms of images rather than in words may allow a person to fall asleep more quickly and to wake up with less anxiety.

------
Please do check out our many

INSOMNIA

articles in our Portal from DepressionForums.org

[gzu]

Thanks for posting your tips. My inability to sleep drives me insane!

[Jkm]

I think one of the most important things to do to get good sleep is having a routine. I worked with a psychiatrist and he said that people don't realize the benefits to having good sleep!

One has to try to go to bed at the same time, every night and get into a routine of taking a shower, eating something light and going to bed. If you get some kind of routine started, your body will know it's time to go to bed and start getting sleepy.

If anxious thoughts are keeping you awake, try writing down the problems and finding solutions. Sometimes, just getting things out on a piece of paper will relieve you mind. I know from having anxiety that I sometimes come to a solution and forget what I decided to do and will wake up the next day and start to worry all over, again. It's good to write things out so you don't forget!

Also, don't exercise before going to bed. Some think this will make them tired, only to find that it has the opposite effect.

Make sure your room is a little on the cool side and that you have your bed linens straightened so you are not in a knot of sheets and blankets. Make sure it's quiet and dark. If you live in a noisy environment, try one of those sound machines that make 'white noise'. It will help you fall asleep. I worked midnight for about 4 years and lived across from an elementary school and had to get 'black-out' blinds to sleep. It worked!

Don't drink any caffinated drinks after 3 pm. I'm a cola addict and find this to be the most difficult thing....

Jackie

[myGirlfriendhasit]

Interesting, I'll refer this to my gf.

[jumpingjackster]

Hi there

I take night time calms tablets, which most the time help me to sleep, but just recently they have not been helping me as my mind always races and worrys.

what is the best way to over come this?

I take calms all day aswell, will this become addictive?

Thanks
Jackie

[princesstcase]

I have been having sleep issues as well. I know some nights it has to do with being at the casino for awhile and smoking alot while being there but that is only like 3-4 times a month. I don't smoke before I go to bed so I know that that isn't the issue (except for nights at the casino). It usually takes me almost an hour to fall asleep because my mind will not shut down. My husband doesn't help things either because he snores.. so I desperatly try to fall asleep before he does so I won't hear the snoring but then that makes it even more stressful trying to make myself sleep. Lately I have been getting 4-5 hours of sleep a night and get so exhausted that the nights when I get 8 hours I feel so tired during the next day like I didn't sleep at all. I wish I could just sleep normally! I didn't use to have this problem.. .it seems like it is gradually getting worse throughout the years. :(

[iroxsoxoff]

Well I do think the list is helpful for most people. So I do thank you for posting that. My problem is probably worse than most. I have a hard time sleeping due to hearing voices that aren't there. I also have anxiety along with my depression disorder. I do have a hard time sleeping at night most of the time. Though the time I do sleep good is when my boyfriend is with me. Im not sure if its a sense of security when im with him or not. I have become a light sleeper and wake up to every little bit of sound I hear when I am at home. Im not sure if its paranoia or if maybe Im just scared of something. I really dont know what it is. I have had traumatic experiences in the passed. Just pretty much the whole thing is still confusing for me. Its hard to even accept it at times. Does anyone else experience this?

[nikovdh]

When I go to sleep I do a couple things to help calm myself

First I lay down and get my back and neck comfortable.
I push on points around my rib cage and chest.. gentle pushes with 2 fingers (I usually use the 2 middle fingers). This usually has
a calming and distracting effect after a couple minutes. Then I take my finger tips and gently brush it against the skin around the
stomach and sides and by this time my breathing is much slower and more relaxed for sleep. When you brush your fingers against
your stomach, you will hear your intestines make sounds as the muscles relax.. very cool :)

I guess you could say the first technique slows down the heart and the second technique
relaxes the neurotransmitters in your gut, which then relays the information of relaxation to your brain.. since the brain and gut
are highly cooperative with eachother.

Edited by nikovdh, 10 May 2008 - 04:10 PM.

[Prudence]

I've used a concentrated liquid extract of valerian, skullcap, chamomile. Several drops in fruit juice is almost drinkable.

Another thing is to be sure you are taking all or the largest dose of your most sedating meds at bedtime, and anything stimulating in the morning.
I was taking my blood pressure med at breakfast, then going to work groggy. Switched it to bedtime like it was supposed to be and slept better.
My current favorite is Nyquil Nighttime Cough medicine. The antihistamine in it is the same as Unisom, and dextromethorphan is supposed to have muscle relaxant properties. I have good natural sleep and believe it promotes very vivid dreams.

[svetlana73]

I'm an expert in sleep hygiene (because I've had such profound insomnia), and while I practice it, none of it alone allows me to fall asleep or stay asleep. I was hospitalized for 3 weeks because of it. I was sleeping once every four days and the doctors couldn't find anything to sedate me for more than one night. I curently take 15 mg Remeron, 100 mg Seroquel, and 10-20 mg of Ambien TOGETHER. I used to be able to sleep easily, but now I can't picture myself ever sleeping again without a lot of drugs.

Edited by svetlana73, 03 November 2008 - 07:22 PM.

[Contessa]

Alot of that is very sensible, altho, for me the tv kinda helps me sleep, i usually put it on something mellow and calm, not news or weather, but something like history channel or nasa channel (since they usually display the earth from orbit at night) just my 2 cents, im sure some of these ideas will have oppisit effects, but my biggest thing was cleaning the room might help out more, lol. but alot of my sleep problems is related to anxiety, i have had mild panic attacks while asleep, cause me to wake up like im choking or soffocating etc you name it, as soon as i wake up tho, im fine, so i know im breathing ok, *sigh* wish itd go away but oh well!

Hi CactusJack:
The choking scares me, that's a sign of sleep apnea....with that, the person is constantly waking up

Contessa

[Contessa]

I'm an expert in sleep hygiene (because I've had such profound insomnia), and while I practice it, none of it alone allows me to fall asleep or stay asleep. I was hospitalized for 3 weeks because of it. I was sleeping once every four days and the doctors couldn't find anything to sedate me for more than one night. I curently take 15 mg Remeron, 100 mg Seroquel, and 10-20 mg of Ambien TOGETHER. I used to be able to sleep easily, but now I can't picture myself ever sleeping again without a lot of drugs.

Dear Svetlana

I am proceeding down this road myself (too many sleep medications) and I don't like it.....I do everything that the aforementioned list recommends and doesn't recommend.

Contessa

[aintthatinnocent]

I've been having some sleeping problems lately as well. I have trouble falling asleep and staying asleep, sometimes dozing a few nights in a row until I get to the point where I'm so exhausted my body just crashes out for a whole day. It doesn't seem medication related, my doctor reckons it's anxiety related. Apparently even if I'm not worried about something, my subconscious is.

Anyway, I've been sleeping through the night for the past week, with the help of this thing I bought from the Body Shop. God knows if it really works or it's just psychological. But I thought I should post it here for everyone to give it a go, because it helped me!

It's called:

DEEP SLEEP from the Body Shop
Dreamy Pillow & Body Mist
Jujube date extract, Community Trade Camomile and blended essential oils enhance restful sleep.

Spray onto body, pillow or sheets before bedtime. Night-time movement releases the natural fragrance. Avoid contact with eyes. Shake before use. Application to skin may increase sensitivity to sunlight.


Apparently it has helped a lot of people to sleep. The tips above are important too. Hope it works for you!

[JJ67]

I don't know what to do anymore. I have had trouble falling asleep for as long as I can remember. My mind never slows down so I am always thinking of everything and anything ....things from the past and future...it's all pretty random. I try to slow it down but I can't and then I get a headache from being frustrated that I can't sleep. I take Ambein for sleep now, but I wish I could just fall asleep on my own.

[Maedhros]

I've found that 100 mgs of L-theanine -- the amino acid precursor of GABA (the main neurochemical affected by benzos ... you can't just take GABA, it can't pass the blood brain barrier) -- and 25 mgs of 5-HTP, the precursor of serotonin and melatonin, help me sleep. Yes, they're pills, but they don't build up a tolerance. Careful about 5-HTP if you are on a drug that affects serotonin though.

[Jacky57]

I got this problem of getting thirsty when I lie down or sleep. It is so bad that I have to drink water before I go back to sleep, but after a while the whole cycle repeat itself. Can someone enlighten me on this problem.

[DarkGlazedEyes]

These are great tips on falling asleep. I have had a really hard time sleeping and usually just cant fall asleep without medication. However, my mom suggested I buy Valerian Root tea. This is the first non-addicting substance that has worked wonders on me. Valerian root tea is a natural sedative , which works to calm you down and eventually helps you fall asleep. The one draw back to this is that Valerian Root is super stinky !!! It's an assault to the nostrils but for its results I hold my nose and drink

[zipsayain]

Yes. I like it when my bedroom is nice and cool.

[sspl05]

Hi,

Thanks for providing this information. Now i can sleep, Thanks again

Singh

[Nollaig]

Thank you for posting this. Im sure it will help me a lot as I hate having to rely to pills to get to sleep.

[paraffinwax]

when my bed smells of my boyfriend is when i sleep best.