Been finding it hard for the last couple of weeks to sleep, not helped by DH's snoring. Have been sleeping on sofa, or he is, but get worried at night that am not going to sleep, then don't. Last night I had 1 1/2 hours, but had a sleep this afternoon for another 1 1/2 hours as DH off work this week. Now it's late and I'm worrying again - any tips? Perhaps it's because I was bottlefed .
Have you tried relaxation exercises - breathing ones maybe?
A long bath before bedtime?
Get dh to give you a lovely massage?
Stop all caffeine/stimulants?
will try to think of more
When I can't sleep I just go with it and get up, have a cup of tea (herb of course) and read a book until I feel sleepy again. The worry that you won't sleep will make the situation worse, but it is hard not to :-S
Hi. First time on Sleep board. Saw your thread and thought I'd post. Had a spell of insomnia myself last summer, for a few weeks like you, and know how you feel. Cr*p.
Had similar situation where I ended up worrying so much about whether I'd get enough sleep, that I didn't, of course. Apparently the worry-about-whether-you'll-sleep is the factor that most prolongs a bout of insomnia.
I was getting exasperated and knackered, so ordered a helpful book off Amazon (US Amazon, I think). Summary of tips:
- Providing we get 5 hours' sleep a night, that's enough to function fine. So focus on getting a 5-hour chunk
- Get some sunlight first thing on waking, to kick-start sleep/wake rhythm
- Go to bed only when tired, not by clock
- Keep bedroom for sleep and sex - not TV, computer, etc; bedroom should become sleep cue
- Cheesy self-help bit, but change the way you talk to yourself; change, "I don't think I can sleep," to, "I always fall asleep eventually." Was surprisingly helpful
- Try to get up at roughly the same time every day, whatever
- If you don't nod off within 20/30 minutes of getting into bed, get up and out doing something again, so bedroom remains prompt for sleep and not being awake
- Take 5-HTP (protein supplement available from health food stores) which boosts serotonin production and also aids sleep, without side effects. Take half-an-hour before you expect to turn in
- Do 20-30 minutes' exercise in the afternoon/early evening, or have hot bath 2 hours before bed (both cause rise, then fall, in body temperature; the fall helps with sleepiness)
- Naps are OK, but limit to 40 minutes
The book, if you're interested, is "Say Goodnight To Insomnia" (Gregg D Jacobs). I just dipped into it - was cured before I finished reading!
One other thing I took to doing - don't know why - was sleeping with a pillow between my knees again, as I'd done when pregnant. (I sleep on my side.) I found it much more comfy, so maybe that helped too.
Really hope you're sleeping better soon. Good luck.