Sleep training for grown-ups

[OhBuggerandArse]

I have developed some bad sleep habits and dependencies which I really need to deal with, as they're beginning to have a really negative effect on all sorts of areas of my life - work, temper, health.

I need to listen to the radio in order to fall asleep, and wake often through the night, needing to listen to the radio in order to get back to sleep. Using headphones has helped me be slightly less disruptive to my partner, but it's still not good - and I'm really sunk if for some reason I can't get access to something to listen to.

Overall I think I'm operating on a sleep deficit due to the waking, but I also really need to be able just to go to sleep on my own.

Does anyone know of any helpful resources which might give me some pointers on how to retrain myself, or have any helpful suggestions?

Anyone?

I have no experience, but 'sleep hygiene' is what you need to look for ( here is a link, don't know how helpful) is this what you are looking for?
A friend has been having some sort of sleep counselling accessed through her GP - you could try this
I hope you get some good sleep soon - ther is nothing worse than being tired all the time.

Also have you tried listening to hypnotherapy type CDs when you fall asleep instead of the radio - I had a 'guided meditation' - after a while I could go through the phases in my head and not listen to it

I was thinking listening to relaxing music or a hypnotherapy cd too rather than the radio. Lavender oil in a hot bath or in an oil burner helps sleep.

My dr said reading a book if you can't sleep is better than TV or going on an iPod as it's less stimulating.

Kalms or Valerian is a natural supplement to aid sleep.
Reflexology or Acupuncture may help.

This is a great book for sleep problems
www.amazon.co.uk/The-Effortless-Sleep-Method-Incredible/dp/1456492543.
I think the author has just published a new book which might be an improved version, but I know that this one is good.

If I had the answers, I would n't be posting at this time...

Actually, I think a lot is down to discipline, and making sure you go to bed at a reasonable time every night, till it's habit. I was brilliant on holiday, in bed around 10:30 every night. But now...

A smart phone doesn't help (ahem), and any other electrical equipment in the bedroom should be moved out (clocks excepted.) Have you tried a dawn alarm, which lights up over half an hour? Some also have a sleep function, in reverse.

There's also other stuff, like not eating or drinking too late (especially not caffeine), nor exercising too late. But if you're sleeping okay once you're in bed, the main thing is self-discipline.

I should practise what I preach...

I have had sleeping problems for years and tried just about everything (short of sleeping tablets), to no avail...until I discovered Sleepio. Sorry, I can't do a link but google it. It's a programme aimed at re-educating you sleep-wise, based on cognitive behavioural therapy and sleep restriction. It's hard work and you really have to commit to it, but IMO it's well worth it - it saved me. I've become quite a confident sleeper, which is nothing short of a miracle.

A warm (not hot) bath before bed can help relax you. Also, I know I sleep better when getting regular exercise (but not late).

And try not to get wound up about it. Even if you're not asleep, lying quietly in the dark should still be some physical rest. Breathing exercises (basically just concentrating on breathing in and out) can help. Another thing is to clench up each bit of your body in turn -toes, feet, legs, bottom, stomach, fingers, arms, shoulders, chest, neck and finally scrunch your face up- it's far easier to know your muscles are relaxed if they just been deliberately tensed, rather than general stress tension. Meditation can help you focus and rest, too.

Lurking with sleep deprived interest