I do have problems with sleeping I don't want to take meds incase my kids need me at night. hubby is deaf and I need to be able to jump out of bed when needed.

One thing that really works for me is to go through all the thoughts that are going to stress me out and make a plan on how I will fix it even write it down if I have too. I also keep a pad of paper and pencil on my night stand for those things that pop in my head that night that might keep me up. Such as I forgot to give a child lunch money or I need to pick something up at the store . I will write it down so I dont have to think about it.

I also find making sure I eat right and exercise through out the day makes it easer. I like to take time to relax take a bath mediate those sort of things before bed.

I keep a small mp3 player under my pillow and i listen to music or chat shows, if that doesnt work i'll get up and watch tv!

well my mom has OCPD and what she does is take pillows and props them up so you're a bit elevated & its easier to breathe and cough because of this.) As for the insomnia what I do is listen to my favorite slow songs or just relaxing music sometimes help. some people even listen to those nature cd's to help out too. I have a glass of milk before bed, and if all else fails I take a short walk and then try again.

Swim or run until you are tired enough. Bikram Yoga is a good tool too, it will make you so tired, you'll fall asleep as soon as you'll get out of the shower.

Hi, journeyman, sorry to hear about this :( I have many of the same complaints to deal with, and of course getting poor or little sleep makes everything harder to manage in general. What a vicious cycle.

I'm not trying to discount someone else's comment, but I do have to say that I've read more than once that exercise directly before bed isn't a good idea. I do know that it helps me let go of many of the things buzzing around in my head if I make a list of what needs to be done or taken care of right before bed. I make sure it's an extensive list (sort of a tree-like diagram :P) because, for me, worrying I'll forget or not get around to these things is what keeps me up most often. I'm not sure, but maybe this is something you may find helpful?

Good luck.

Elle

I've had insomnia in the past and have tried everything under the stars including meds. What I've either heard or tried that has worked are; hot showers because your body goes through the same temperature changes that it does when you fall asleep, warm milk because I think it has triptophan (sp), make sure the room is as dark as possibe and cool. Don't exercise in evening but do exercise during the day. No caffeine after 12:00 pm. and don't go to bed hungry (not after a meal but a healthy snack). Reading is also supposed to be better than television because its not as stimulating. I have to do all of these things together and still end up taking an aspirin or ibuprofen to help me sleep but it all usually does work to some degree. Good luck!

Hot bubble bath & read book in bed.

This is many more responses than I was getting to get and there a good number of ideas to try in there. Thank you, all of you!

Hi,

I recently heard of binaural beats. I have downloaded a couple and they seem to help relax me. It is basically a soundtrack of tones that stimulate certain parts of the brain. There are some that are meant to increase alertness and some that are for deep sleep, so make sure you listen to the correct one. Try a google search, there are lots out there and some for free download. You do need a set of headphones or earplugs because the science behind it is based on having different frequencies playing at same time in each ear. Maybe it will help. I listen to it before bed and I usually fall asleep while it is playing.

I chronic insomnia, the Dr told me when I took the sleep study. I noticed when I workout I get tired but I cant stay asleep. Im constantly waking up in the middle of the night and I have to take sleeping pills to fall asleep. My Dr told me to be active during the day and dont eat or drink caffeine 5 hours before bedtime. You can try Yogi it helps with relaxing your body. But if you stressed it can affect you sleeping habits. My mind race when Im trying to relax Im stressed and depressed but Im taking meds to correct them problem. Its a horrible feeling when you dont get enough sleep, Im always moody in the morning it takes me awhile to get out of bed, its annoying..

How much caffiene do you drink a day? that can play a big role in how well you sleep. I've also found I sleep like a baby when I go to hot yoga at 6:30pm. Any type of yoga should hep you relax too or meditation/exercise.

If I can't sleep, I get up and walk around my room until I feel like tired enough to sleep.

one thing i have always been told is to avoid using your bed as a place to hang out while you are awake, the way some people sit on their bed with their laptops or watch tv etc. the idea is if you limit the use of your bed to resting only, it creates an association with sleeping that is supposed to make you feel tired whenever you are in bed.

reading actually does work for me, but other people say it just engages their minds too much to allow them to relax.

baths work for me too, in fact i used to read in the tub to relax before going to bed. it worked so well sometimes i dozed off while doing this.

i know you specified 'no meds', so i don't know if melatonin counts. it's a naturally-occurring substance sold like vitamins, and i don't know how it would interact with other meds you are already on, but speaking from personal experience it does work.

i agree with other posters who've recommended exercise. some people probably need more than others, and you have to pay attention to when you're getting it, because exercise can often have a delayed effect of energizing you after the initial exertion has worn off and you don't want to get a second wind at bedtime.

I know you said no meds...and I havent read your journal or all the resposes here.......but what about Seroquel (anti psychotic)? without this med my brain will not shut down and let me sleep, and now once im asleep I get a good nights sleep....maybe you have tried this before just thought It is worth mentioning.

Dear Journeyman:
I also have trouble sleeping and have had this difficulty since I turned 55-3 years ago. Part of it I guess is hormonal and part is due to stress. Reading, music and even singing to myself sometimes helps and then I bought this great sound machine which has different sounds of the ocean. It's very soothing and helps me to relax and finally fall asleept. I guess because I love the water and someday would enjoy living close to it. I don't know if this would work for you, but worth a shot.

Good luck and pleasant dreams!