I have trouble falling asleep and I wake early

[misscph1973]

I've always had great sleep, and I like lots of it, 8-9 hours. But recently I have had awful sleep, I can't fall asleep and I wake early.

I suspect that there are several factors. It's lighter and warmer, and I am moving house in a month + I have a lot of work on. I find it difficult to stop planning and organising in my head at night, and if I wake because I need a wee in the early hours, I am thinking about the work deadlines ahead.

I'm also worried that it's an aage thing, I am 41, and on so many levels I can feel my age, despite being in good health.

I make sure I don't work or look at any screens after 9pm and I don't drink any tea or coffee after 7pm. I don't get up even when I can't sleep, I stay in bed. I try not to look at the clock.

I am not going to take sleeping tablets, they are just not for me. I would consider herbal tablets.

Any tips? With any luck I will be fine in a month when I have moved house, but I just feel awful every day at the moment and I am getting desperate.

I know the feeling well!

Cut caffeine from 12 pm - get some decaf in if you like your coffee or tea.

Write a list in the evening. Not too late, just so you can clear your head. If you start to think of these things in bed remind yourself that you will deal with it tomorrow.

Are you gettting enough fresh air and exercise? Could you go for a brisk walk after dinner perhaps? Can help to clear your head also.

Try a relaxation CD or Podcast. Plenty out there for free if you search. Failing that some chilled music on an iPod.

Sex? Warm bath? I 've taken Kalms before and as long as I take them an hour before planned sleep they're ok. If I take them too late I feel a bit groggy.

Eye mask for early morning light and black out curtains. I used to use a thick blanket over the top of the curtains before we had ours!

Hope you get some quality zzzs soon.

All the above suggestions, and maybe try 5-htp too, half an hour before bedtime. It's available online or from Health food shops like Holland and Barrett.

Thanks for your helpful suggestions.

I do actually take the dog out (30 min.) every night at 7pm. I don't currently have blackout blinds, but when I move I am having them (I can't wear an eye mask, unfortunately)! Might drape a thick blanket over the curtains, though, good idea.

And I just downloaded a relaxation things from my e-library, looks promising! I am looking foreard to that, as I am not reading in the evening at the moment, far to invigorating ;) Sex is also very invigorating for me, unfortunately.

I have tried 5-HTP before, for pms, didn't work much, but might try it again.

I have also stepped up my exercise, I haven't done any for a month, and I am making sure I do it in the day.

Will consider Kalms, thanks.

Google Headspace. They do mindfulness apps and stuff. My friend with chronic insomnia really rates their sleep app.

These podcasts are great. Mary Maddux has a very relaxing voice.

www.meditationoasis.com/podcast/

www.meditationoasis.com/2012/03/19/all-about-meditation-and-sleep/

Thanks, I know headspace, just not their sleep app, will check it out.

I will check out Mary Maddux - I tested a few relaxation podcasts, and I really didn't like their voices ;) In my 20'es I did a yoga class that ended with relaxation, and the teacher had such a good voice I always fell asleep ;)

You know, it's odd, because my DH is a very advanced meditator, and he has terrible sleep, his body just starts meditating on its own ;) I don't do much meditation myself, but I probably should.

I slept! I am so happy!

I found some sleep hypnosis app for my Android phone after fighting the e-book app frommy local library, and although I didn't fall asleep before the end of the recording, it did really relax me and made me stop thinking about the hoouse move and my deadlines, and I was asleep by 10.30pm. I did wake at 6am, but I fell asleep again untill 7am.

I do go through cycles of 1 good night's sleep, then the next is bad, so I am bit worried about this evening. I will probably listen to the recording again to see if it also helps when I am rested.

I have had really bad insomnia in the past (work-stress related), and found Weleda Avena Sativa here the best thing, and actually the only thing that worked. Longer-term, it was only really sorting out the work situation that stopped the acute insomnia though.

But i still don't ever sleep well at the best of times, and Clipper herbal night-time tea is working well for me atm. As is having a fan on all night - white noise! And helps cool the room down.

Weight on the bed can help too, though it may be a bit hot atm, but maybe try using a sheet and heavy blanket, rather than duvet?

Glad you had a good night's sleep.

I'll have to keep this thread as I'm getting a bit sick of the woman's voice on my current podcast (think it was because I was stressed and in a hideously bad mood last time I listened !).

My friend reminded me that milk and a banana have amino acids and calcium in them that promotes sleep. Must remember to hide a banana so the kids don't eat them all.

I've often recommended Paul McKenna "I can make you sleep" on here. It's a book/CD or you can download it. I find his voice very deep and soothing. His mantra is that sleeping is a habit and, likewise, NOT sleeping is a habit. Once you break the habit, you're fine until the next load of stress hits

Oh, the Weleda Avena Sativa looks interesting, a bit like Bach's rescue remedy perhaps? I am not going to try it, though, as I don't eat grains (it's made from wild oats).

I often drink Pukka night time tea, but at the moment I drink chamomile tea. I tried Clippers night time tea,and I really didn't like it, unfortunately. I

Yes, bananas contain something that helps sleep. I already take a high dose of magnesium, when I first started taking it, I was quite groggy ;) But now I am used to it. I can recommend it, as most people are probably magnesium deficient, and it's not expensive, I buy it from Now Foods on Amazon.

Valerian root is also quite good, I have used it in the past, in a capsule.