I need some help (tired)

holdingbacktears · 10-12-2005, 10:40 AM

I was just wondering if you ladies would be willing to help me out...I need some advice. I'm tired all the time...but I can never sleep. I tend to worry and think a lot while laying down. I'm stressed..and that might be causing it..but I've had sleep problems since I was 12. When I actually get to sleep it's 4 in the morning and I have to wake up in two hours for school. I read somewhere that it's not good to stay in bed if you're not sleeping...so I try to get up and do something..exercise..watch tv..anything to wear me out. The problem is...the article said lay down when you're tired....but i'm always tired. I refuse to take sleep medicine (family issue). Are there any natural ways I can try to fix this? Any advice is appreciated

Alexandra

nicole47 · 10-12-2005, 12:08 PM

Try progressive muscle relaxation. (Close your eyes. Start with your toes, clench them really tight, focus on how tightly they're clenched, counting to I think 30, then relax them and focus on how much nicer they feel unclenched for 30 seconds. Then move to your legs, rear, and so on.)

Also, you want to start a nightly routine. Definitely don't exercise before trying to go to sleep-- that makes it difficult to sleep. Before you get a nightly routine in place it's kind of a catch-22-- you're supposed to do the same thing every night before going to bed, but you're also not supposed to lie in bed without sleeping. Obviously the not lying in bed is not working for you. Here's my suggestion instead, and try it out for ~2 weeks: Do the same thing every night at the same time every night-- brush your teeth, wash your face, do whatever you normally do before bed. Don't exercise or eat an hour before bedtime. Lie down in bed and read a book or pet your kitty for a little bit (don't watch tv). Then turn out the lights and do progressive muscle relaxation. Try getting up the same time every morning. Make sure the music is off and the lights are dim/off.

And you do get a lot of the same benefits of sleep (just not the REM) from lying down with your eyes closed. If you do decide to not stay in bed, a much better thing than exercising or watching tv would be to lie down on your couch or in a comfy chair with your eyes closed counting. But then you may end up with the routine of sleeping on your couch instead of your bed!

Gunnie · 10-12-2005, 12:37 PM

Sweetie,

You may want to consider seeing your doctor. There are many sleep disorders out there, and you can't function without sleep. I have sleep apnea and was waking 100's of times a night until I got my sleep study and CPAP machine. I'm still trying to get the pressure right and get the right mask for me, but I feel so much better already!

JeEliza · 10-12-2005, 03:52 PM

Try tweaking your diet. I used to be such a caffiene fiend, but a couple of months ago I had the problem you describe. I asked my BFF who is a nurse and she said to change my diet. I cut back my caffiene and sugar intake and tried to eat lightly before I went to bed. Try eating a bigger lunch and a lighter dinner. I also staarted playing white noise as I slept, either a CD or just turning on my loud fan. It helped my mind relax because it seemed to be running a million miles an hour. and hell, you can always try to persuade DH or DBF to give you a massage before bed! good luck!

TickledPink · 10-12-2005, 03:53 PM

Are you on any meds right now?

I would make an appointment with a psyciatrist, you will learn things you never knew before and it reallly helps. you may have anxiety and depression and that could be the cause in your sleep disturbance.

(((((hugs)))))

Penelope Pitstop · 10-12-2005, 06:51 PM

Hi

I have real difficulty sleeping as well. I'm lucky to get 4 hours a night especially when I'm worried which is all the time.. lol I know this will sound really silly but I just think about black and try and relax my body, it is hard but it works for me sometimes..