How Can I Get To Sleep?

[smurfchops]

I wake up a lot at night. Sometimes go back, sometimes stay awake for a couple of hours or so around 12pm till 2-3am. Last night was the worst. From 12am until around 4am, it was getting light. Tossing and turning, duvet off and on, turning over pillow cos it gets hot. Thinking and thinking, lots of rubbish going round and round in my head, I have nothing to worry about, although I have a little worry doll under the pillow.. also sniff lavender oil, but how can I slow down my mind? It’s like a filing cabinet full of stuff that needs to be cleared out, thinking about so many little things, going back and forth. Help please! I don’t drink alcohol or caffeine, go to bed around 10.45, up at 8am. Bedroom dark and quiet, window open. I would like to just be calm and drift off easily.

[JimF]

If you ever find something that works, please won't you let me know!

[Old_Geezer]

Would low level music help ? Or one of those tapes/CDs (or app) with soothing sounds.

[jno]

sleeping pills? You won't need to take them forever, just on the odd weary day when you didn't sleep properly the night before and want to be sure of doing so tonight.

[1581960]

Sounds as though you need a distraction to stop those thoughts going round and round in your head. Picking up the phone and doing a few sudoku puzzles works for me, after being sat up for a while and cooling down it's nice to snuggle down in the warm and drift off again. Hope you find something that works for you.

[ladybirder]

I would avoid sleeping pills. They left me with a hangover the next day and are addictive.

I recommend Melatonin from Biovea. I keep it by my bedside and take when necessary.

https://www.biovea.com/uk/productlist/categorydispatch?CID=22596&deptID=1&FiltersObject=%7B%22SortValue%22:%7B%7D,%22PageSize%22:%2236%22,%22CompareProducts%22:%5B%5D,%22Brands%22:%7B%7D,%22FormValues%22:%7B%7D,%22PriceRanges%22:%7B%7D,%22Categories%22:%5B%5D,%22objects%22:%5B%5D%7D

[ladybirder]

PS: It's natural. Your body makes melatonin itself but as you get older it makes less of it. Just when you need it more!!

[drmorgans]

So do you take it when you wake at 1 or 2, whatever and realise you're not going to get to sleep and it does the job? Sometimes I wake and am back to sleep in a few minutes, other times, well, I don't get back to sleep.

[Moorea7]

Chamomile Tea is reputed to be good for calming and aiding sleep.
Haven't tried it myself. Playing easy-listening music could help you wind down before going to bed.

[jno]

ladybirder, I've taken sleeping pills for 50 years - and I was never addicted! It was never every day and sometimes not for weeks on end, just as and when needed. But I spent most of my life on shift work with variable hours, so I've seldom slept regularly and comfortably but I've had the help I needed.

[pastafreak]

Certain types of magnesium are excellent for relaxation.
I've been using this for years, and 95% of the time I fall asleep in minutes and sleep like a log. Flavoured varieties available also...

Amazon.co.uk User Recommendation

What time do you want to go to sleep and wake? Are you fighting what's natural for your body...possibly going to bed too early/too late?

[Maydup]

The answer for me is to sit up until I’m really tired. Read, play computer games, watch TV, listen to music or podcasts, just avoid going to bed by the clock.

It’s usually sometime between midnight and 2am. That way I get 6-8 hours of good quality sleep which is plenty for me.

[smurfchops]

If I go to bed later, say, 12.30am, I still wake up roughly every two hours, that is if I go back to sleep. I think it must be a hormone thing. Thank you for all your help though,,lots of ideas and things to try. I do have natural sleeping tablets, but no good taking them at 1.30 am, as I am groggy in the morning. I will take one tonight at around 9.30. Sweet dreams all!

[david small]

Audible books have an extensive selection of books read out by many different people. Choose a dull one, set to turn off after an hour or so. Sweet dreams.

[TheWinner]

Have you tried listening to some ASMR or sounds? There are hundreds to choose from.
1st one has an advert first as she is sponsored,

[TheWinner]

first link didn't show.

[DTCwordfan]

a radio and Radio 4 will soon have you nodding off....personally I like Classic FM.

[ladybirder]

I was not so lucky as you jno. I got addicted and had to be helped off them. Don't remember a lot but I do remember driving around in my car one day with no idea where I was supposed to be going or even where I was. That was in my dinner hour at work. It was a friend who pointed the obvious out to me. I can't remember the name of the tablets I was taking but I know I'd only been taking them for about 6-7 months.

[jack121]

Getting a good night's sleep is essential for your overall well-being. Here are some tips to help you improve your sleep:

Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes better sleep.

Create a bedtime routine: Establish a relaxing routine before bed to signal to your body that it's time to wind down. This may include activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.

Create a sleep-friendly environment: Ensure that your bedroom is quiet, dark, and at a comfortable temperature. Use earplugs, eye shades, or white noise machines if needed to block out any disturbances.

Limit exposure to electronic devices: The blue light emitted by smartphones, tablets, and computers can interfere with your sleep. Avoid using electronic devices at least an hour before bed, or consider using blue light filters or night mode settings.

Avoid stimulants: Limit your intake of caffeine and nicotine, as they can disrupt your sleep. Be mindful of consuming these substances close to bedtime.

Exercise regularly: Engaging in regular physical activity during the day can help you sleep better at night. However, try to avoid intense exercise close to bedtime, as it may energize you.

Manage stress: High levels of stress can make it difficult to fall asleep. Practice stress management techniques such as mindfulness, journaling, or engaging in relaxing activities to help calm your mind before bed.

Create a comfortable sleep environment: Invest in a comfortable mattress, pillows, and bedding that suit your preferences. A comfortable sleep environment can significantly impact the quality of your sleep.

If you continue to struggle with sleep or have persistent insomnia, it may be beneficial to consult a healthcare professional for further evaluation and guidance.

Remember, everyone's sleep needs are different, so it's important to find what works best for you.

[TheWinner]

very interesting jack121, unfortunately for you, your link doesn't work.

[smurfchops]

Thanks Jack, I have read all this before and tried most of it, I think it is possibly an age/ hormone thing?