Struggle falling to sleep
Discussion
So its starting to really annoy me, i just can't seem to drift off to sleep. I feel very tired, and quite drained of energy but really struggle to fall sleep intially. If i didn't set an alarm I'll sleep for 14 hours+ on the weekends, its just that initial drifting off to sleep i can't grasp. Is there anything i can try? I have to be up at 7:30am for uni so not particularly early, going to bed at around 10pm but I regularly don't seem to fall asleep till 2 or 3am
Exercise. By which I mean strenuous exercise - not just going for a walk.
If you can get into a cycle of getting home and working out combining cardo and resistance you'll find that - assuming no other residual health issues - you'll drop off within 5 mins of hitting the pillow.
Check out the P90X series or T25 or similar.
And don't eat too late into the evening. I think you should leave three hours between eating and bed time.
If you can get into a cycle of getting home and working out combining cardo and resistance you'll find that - assuming no other residual health issues - you'll drop off within 5 mins of hitting the pillow.
Check out the P90X series or T25 or similar.
And don't eat too late into the evening. I think you should leave three hours between eating and bed time.
Things to try :
Screens.....definitely off at least 1 hr before bedtime....no phone, ipad, computer...turn it off, put them on silent or whatever
Hot bath or shower before bed
No caffeine after 5pm
Don't eat late (2 hours at least before bed)
Hot milky drink before bedtime, no caffeine
No TV ...1 hr before bed. eg hot bath shower, then read a book for relaxation (not Uni stuff !)
Whatever you find works or partially works, build it into a routine
Screens.....definitely off at least 1 hr before bedtime....no phone, ipad, computer...turn it off, put them on silent or whatever
Hot bath or shower before bed
No caffeine after 5pm
Don't eat late (2 hours at least before bed)
Hot milky drink before bedtime, no caffeine
No TV ...1 hr before bed. eg hot bath shower, then read a book for relaxation (not Uni stuff !)
Whatever you find works or partially works, build it into a routine
I have struggled with sleep since my mid teens, I’m 38 now and I can honsestly say I have never had a decent nights sleep.
I have tried everything and still struggled until I tried something radical a couple of weeks ago.....Hypnotherapy !
I was quite sceptical at first as it was something the missus arranged for me, to be honest I thought it was a bit mumbo jumbo and and really didn’t think it would achieve anything.
So after a session, and some sleep motivation that the hypnotherapist recorded for me that I have to listen to every night I am now out for the count within 2/3 mins and stay asleep till I naturally wake, I feel refreshed and rested for the first time in 20 odd years !
I have tried everything and still struggled until I tried something radical a couple of weeks ago.....Hypnotherapy !
I was quite sceptical at first as it was something the missus arranged for me, to be honest I thought it was a bit mumbo jumbo and and really didn’t think it would achieve anything.
So after a session, and some sleep motivation that the hypnotherapist recorded for me that I have to listen to every night I am now out for the count within 2/3 mins and stay asleep till I naturally wake, I feel refreshed and rested for the first time in 20 odd years !
I have issues with sleep as well.
Sometimes issues dropping off, other times, I will drop off and then say 30 minutes later I am awake again and struggling to drop off.
I use the breathing counting thing another poster mentioned earlier that sometimes helps, other times it doesn't. I never feel any worse off for a short amount of sleep bar the first 5 minutes of the day, I guess I am just used to it now!
Sometimes issues dropping off, other times, I will drop off and then say 30 minutes later I am awake again and struggling to drop off.
I use the breathing counting thing another poster mentioned earlier that sometimes helps, other times it doesn't. I never feel any worse off for a short amount of sleep bar the first 5 minutes of the day, I guess I am just used to it now!
Caffeine sticks around for about 4 hours, so my last cuppa is when I get home from work.
I think just having some sort of wind down routine helps. Reading, music, whatever works. But keep the lighting low.
The screen thing is a good shout although not an issue personally - the number of times I've woken myself up by dropping a phone or tablet on my head (whilst reading on said device) is pretty significant. I'll have the Kindle app on black background though, in a dark room.
There are some interesting tips on here (some of which have already been mentioned.)
http://www.bbc.co.uk/programmes/b07knqxy
The biggest thing I'd say though is not to worry about it. You can function on very little sleep and your body will catch up when it can. So if you're not falling asleep, it's no biggy - you've got more free time. The worst thing you can do is start obsessing over the fact that you're still awake because that 'I need to SLEEP' mentality is the most effective way of keeping yourself awake. You'll survive on a bad nights sleep so there's no point worrying about it.
I think just having some sort of wind down routine helps. Reading, music, whatever works. But keep the lighting low.
The screen thing is a good shout although not an issue personally - the number of times I've woken myself up by dropping a phone or tablet on my head (whilst reading on said device) is pretty significant. I'll have the Kindle app on black background though, in a dark room.
There are some interesting tips on here (some of which have already been mentioned.)
http://www.bbc.co.uk/programmes/b07knqxy
The biggest thing I'd say though is not to worry about it. You can function on very little sleep and your body will catch up when it can. So if you're not falling asleep, it's no biggy - you've got more free time. The worst thing you can do is start obsessing over the fact that you're still awake because that 'I need to SLEEP' mentality is the most effective way of keeping yourself awake. You'll survive on a bad nights sleep so there's no point worrying about it.
Hoofy said:
HedgeyGedgey said:
The suggestions about coffee, i drink a lot of coffee maybe 6 or 7 cups a day.
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