Can’t Sleep at Night? Here’s What to Do
Emotions, Featured, Healthy Living, How To, Solving Problems April 9th, 2008
photo by Andy G
It’s 3:28am. You’re wide awake. You toss and turn, but you can’t sleep. You want to sleep, but your mind and body are not cooperating. What should you do?
Physical Causes of Sleeplessness
There are a many possible causes for waking up in the middle of the night and being unable to fall back to sleep. It could be physical such as muscle aches, muscles tension, need to go to the bathroom, you left the TV on, your partner is snoring, the dog is snoring, you had too much caffeine or alcohol today, and on and on. For these we can usually figure out the solution:
- do some light stretches for muscle aches
- take some aspirin/Tylenol/Advil/etc if pain is keeping you awake
- move to a different bed
- turn off the TV
- get up and do something until you’re tired enough to fall back asleep
Mental Causes of Sleeplessness
When you’re worried about something, that can be a real bugaboo. If you’ve got something on your mind, it can be hard to sleep. Many times you may not even be aware that you’re worried, much less what you’re worried about. But, in most cases, you will need to address the problem or you probably won’t get back to sleep anytime soon. So what should you do? Follow these steps to relieve your mind of worries and get back to sleep. (Yes, even tough guys like my Dad: Get in touch with your feelings and you’ll sleep better!)
1. Signs from our Dreams. If you woke up from a dream, think about it for a moment. What was going on in the dream? What do you think each part represents? Is there something you are afraid of, worried about, or a problem you need to solve?
2. What’s on Your Mind? Whether you had a dream or not, ask yourself,
- What’s bothering me?
- What problem do I need to solve?
Maybe you are worried about your health or a loved one’s health. Maybe there is an issue at work that you’ve been avoiding. Maybe you’ve been in an argument with your spouse or a good friend. Or perhaps you’re just feeling scared of dying. (Night time has a pesky way of doing that sometimes.) Or it might just be that your to-do list is so daunting it’s waking you up at night. Whatever it is don’t be afraid to identify it and label it. Thinking about it is not going to make your fears materialize. Not thinking about it is going to keep you from sleeping. Figure it out and you’ll back on your way to some restful zzzz’s.
3. Pen, Paper, & Solutions. You’re awake anyway, so flip on a light and grab a notebook and pen. Write down the issue that is on your mind. And then write down action steps you can take to resolve your issue..
- For problems, write down the steps you will start to take tomorrow. If you don’t know where to begin, write down that you will enlist someone to help you.
- For fears, write down the fear. Write down why it is scary. Write down any action steps you can take to alleviate your fears. If it is something that is unavoidable, write down reason why you are strong enough to handle this. If you have to fake it, then do so! Come up with a “strength mantra” that you’ll use to fall back asleep. Some suggestions are “I am strong” or “I am calm” or “I turn it over to God/Universe/Fate.”
4. Stretch and Breathe. Once you have your issue worked out, do some soothing simple stretches either in bed or on the floor. A great one to do is the child’s pose. Sit on your knees and fold forward with arms outstretched. You will feel a wonderful release in your arms, shoulders, and back. After that do any stretches that you sense would feel good. Then lay down and take several long slow breaths in and out. Breathe in for a count of 8, hold for 8, and breathe out for a count of 16. This will help slow down your body and mind.
5. Mantra. Lay down in a comfortable position in your bed, and use your “strength mantra” or some other calming, soothing mantra to help you sleep. Here are some good ones:
- Mmmmmmm
- Om
- Ahhhh
- So Sleepy
For some people saying a particular prayer, such as “Hail Mary’s” can be very helpful with falling asleep. The idea is to quiet your mind by focusing on a simple word or your breath. Be kind, gentle and patient with yourself. Sleep will come. Let your thoughts be like clouds in the sky. Just watch them go by without attachment. Keep returning to your mantra and your breath.
6. When All Else Fails. If you can’t fall asleep after a long period of time, consider getting up and starting to work on your solutions. If you have too much energy, then it makes sense to get up and do something with your time. Follow your instincts about what you should do. Don’t worry about losing sleep for one night. You can handle this.
7. Consider Self-Hypnosis. Using positive self-talk and creative visualizations can be a wonderful way to break out of the habit of insomnia or restless sleep. Here are a few resources to try out:
- Beat Insomnia – Hypnosis MP3 download. This is helpful if you have trouble falling asleep. It’s inexpensive and 100% guaranteed to work or they will give you a full refund.
- Quiet Blissful Sleep -Hypnosis MP3 download. This course is helpful for people like myself who sometimes wake in the middle of the night and can’t go back to sleep. This also has a 100% money back guarantee. (This company has very good products that I can personally recommend.)
- Sleep Solutions (The Calming Collection). Highly rated CD on Amazon for helping with going to sleep. (check out the reviews!)
- Instant Self-Hypnosis: How to Hypnotize Yourself with Your Eyes Open. This book presents an interesting method for self-hypnosis via reading.
Prevention is the Best Medicine for a Good Night’s Sleep
To ensure a good night’s sleep in the future, consider these tips.
- Take it easy on the caffeine. Either eliminate it or limit to morning only. The effects of caffeine last for 9 hours, so you do the math.
- Have a bedtime ritual that is calming. You could read before bed, plan your day for tomorrow, write in your journal, meditate, listen to soothing music, or anything else that helps your mind to slow down.
- Turn off the TV at least 30 minutes before bedtime. TV is a stimulant so establish a routine that helps you turn it off. You’ll fall asleep better.
- Listen to your body. If you feel tired, go to bed. Don’t torture your self by not getting enough sleep.
- Listen to your mind. If there is something on your mind before bed time, write about it in a notebook or talk to someone about it. Come up with solutions that you can work on tomorrow.
Please Share!
Do you have any sleeping tips that work for you? We’d love to hear them! All comments big and small are very welcomed!
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April 10th, 2008 at 1:15 am
Great post!
I used to have problems sleeping at night caused by many different things, (most of them are listed in your post).
The way I found to clear the constant problem was to change my wake up time. I used to either get up whenever I felt like it or when my alarm went up for work. Because of this my body could never get in a set pattern of sleep.
For the last year I have gotten up at 6am whether I need to or not. This have given me a much better sleeping pattern. I don’t find I am awake in the middle of the night, I sleep better, I have more hours in the day and I get to watch the sunrise every morning!
April 10th, 2008 at 5:05 am
There are really good advices. I know from first hand experience.
April 10th, 2008 at 9:35 am
Nice advices. But I prefer pills anyway.
April 11th, 2008 at 5:25 pm
I usually just lie there cursing at the fact I can’t fall asleep, haha. These tips are prety good, I think that the most practical is to get up and read or do something until you are actually tired.
April 14th, 2008 at 6:14 am
I ll try tonight, why i feel sleepy in the day but active during night? Crazy!
April 14th, 2008 at 10:45 am
I was agreeing with this article (I do the pen and paper exercise a lot), until I got to the mantra part. I’m sure I will give it a shot sometime, but it is the most outside the box out of those all.
April 15th, 2008 at 11:27 am
Let me give another idea. Wake up early in a morning. Do really hard work the whole day. Don’t take a nap in daytime. Take heavy food in dinner. Doing all these will certainly make you sleepy and you will have no problem in sleeping. This done once will put your whole chain ion the right place. Try it. Thanks.
April 15th, 2008 at 1:56 pm
Excellent advice! I never considered the pen-and-paper strategy; I’ll use it next time I’m laying in bed awake, with my mind racing.
I also find making sure the bedroom temperature is cool enough is important for sound sleep.
April 15th, 2008 at 8:52 pm
Nice post, I like it..and I’ll definitely try some of those things next time I can’t sleep.
How about waking up early in the morning? Do you have any advice on that?
That’s my Achilles’ heel. I can’t stop myself from turning the alarm off and going back to bed. Maybe that will change if I start going to sleep earlier.
April 16th, 2008 at 9:52 am
I have to give this a try. After a motor vehicle accident in November 2007, I was diagnosed with a condition called tinnitus. It’s a constant ringing & buzzing in my ear. I’ve tried some of these things, but there are somethings here that I didn’t think about.
Thanks for these.
April 16th, 2008 at 10:30 am
I’ve had some problems recently with sleeping. I found most of my problems were relieved by exercising.
The days I exercise, I sleep better.
Also, planning the next day and reading a fiction book before turning off the light usually help me.
April 16th, 2008 at 1:44 pm
Fantastic information!
I do not believe that I have ever slept a night without waking up at least 3 times….is this normal? I will try some of the listed steps and see what comes of it.
Mark Salinas, MN
April 17th, 2008 at 9:23 am
I will try to apply what is written on this article. Sometimes I felt sleepy but I can’t sleep even when Im sleepy.
I will print this article, thanks for posting.
April 17th, 2008 at 12:54 pm
Mantra is really a great technique, I have used it and it works.
April 18th, 2008 at 5:50 am
Some times we face lots of problems while sleeping. When ever I’m tired, I go fast asleep but otherwise I sleep sleep in my sense. I get up when ever I feel like.
April 18th, 2008 at 11:44 am
Limiting the caffeine consumption to the morning has helped my sleep issues.
I think the information in the post is great!
Mark Salinas, MN
April 24th, 2008 at 12:44 am
Can’t sleep? here is what I do. I never take sweets or anything sweet before sleeping and if i still have trouble sleeping a nice warm glass of milk always puts me to sleep., you should try it as some of the oldest sayings are sometimes the best.
April 24th, 2008 at 4:43 am
There are really good advices and how nice baby
April 25th, 2008 at 4:20 pm
@Faraz – good tips! Old wives tales usually pan out to be useful today for sure! Thanks for sharing!
April 25th, 2008 at 4:28 pm
@Mark – thanks! I love caffeine but I have to not drink it because it causes sleeplessness and crankiness, both of which I don’t want.
April 25th, 2008 at 4:32 pm
@Mark – I wake up a lot too. I guess it’s normal if it’s not interfering with the quality of your rest. I think that’s a good measure.
April 25th, 2008 at 4:34 pm
@Barry – thanks for commenting. I wish you luck with the tinnitus.
April 26th, 2008 at 7:31 pm
Great post and good advice. I hate when I wake up in the middle and cant get back to sleep. The only benefit from it is that the next night I sleep like a rock.
Sometimes, replaying a movie in my head that I have seen a lot helps me to get back to sleep.
Marc
April 28th, 2008 at 5:54 pm
A nip of brandy before bed time usually does the trick for me. lol
May 10th, 2008 at 1:24 am
im insomniac! can you help? but here is what I do. I never take sweets or anything sweet before sleeping and if i still have trouble sleeping a nice warm glass of milk always puts me to sleep., you should try it as some of the oldest sayings are sometimes the best.
May 14th, 2008 at 4:48 pm
Hi agentsully,
I usually don’t have problems sleeping. I just do work until I’m knocked out.
Exercising helps a lot too.
Cheers,
Jag
June 3rd, 2008 at 1:08 pm
Well, the guide was good and the best part was the photo of the cute baby. The baby seems to be trying to sort out the problems of his sleeplessness – that is so sweet1
June 7th, 2008 at 11:08 pm
@Netbobz – thanks for the support!
June 14th, 2008 at 2:27 am
If I can’t sleep I go and get a piece of bread – usually flax seed, and I usually fall asleep very quickly. The high carb trick is from camping tips.
June 20th, 2008 at 8:59 am
I found this post really helpful. I always have trouble sleeping. I have tried many of the things your post suggests to no avail. (Cutting out caffiene, doing something else until I feel tired, etc.)
I think my problem is that I am a worrier and don’t always resolve things I am worried about before bed.
I don’t think I am going to stop worrying but trying to put some of my worries to bed first may help me fall asleep and sleep better myself.
Thanks for the great tip !
July 7th, 2008 at 7:39 am
Thank You! I /suppose/ some of these could help me, so I’ll try them to tonight, and if they work, I’ll post again :3
July 9th, 2008 at 8:41 pm
Kaze – I hope that some of these ideas work for you. Please do let us know about your experience!
July 14th, 2008 at 10:03 am
Figuring out the cause of your sleeplessness is brilliant….because once you know exactly what’s wrong, then you have a better chance of dealing with it. Thanks for that tip!
I love the idea of keeping a notebook and pen by your bed…….as a writer, the wee hours are a great time to jot down some ideas if I’m not doing anything else anyway.
And the baby picture is SO cute…oh my gosh….
July 17th, 2008 at 9:24 pm
Hey Laurie!
The hard part is accepting that I can’t go back to sleep. But once I do and then address whatever the problem is, then I’m on my way back to sleep.
The worst thing for me is if I have chocolate in the evening, I usually wake up in the middle of the night, since I’m so sensitive to caffeine.
chocolate? sleep? hmmm. Sometimes it’s a hard choice!
August 22nd, 2008 at 3:22 am
Hi.
I found that the more I feel good about myself, the more I take action and be active in my life, then the more I get up early.
I used to live a life without a purpose, and I was feeling lack of energy, and i was always waking up late, going to work late, and going to bed late, wasting my time watching TV or surfing the net without a true purpose.
The time I started to feel better about myself, and take more action in my life, i started to spend my time better, and wake up early.
September 5th, 2008 at 8:04 pm
lots of sex
October 1st, 2008 at 11:42 am
I have always had anxiety and panic attacks during the day but now they have wanned and I fall asleep fast but always wake up at 3 or 4 AM and hear my heart pounding and can’t get back to sleep. Anyone have any suggestions?
October 1st, 2008 at 4:29 pm
@Marlene B – my suggestion – eliminate physical causes such as caffiene and alcohol, etc. Then get to the root of what may be on your mind. Start writing down all the things that are on your mind and then start listing ways to handle them. Then the next day start taking small steps towards making things better. Good luck!!
October 2nd, 2008 at 6:26 pm
@Tra – I’ve heard that can work well too.
October 2nd, 2008 at 9:04 pm
I have JUST learned how to shut my mind off so I can sleep at night. That and when my husband snores I just kick him awake! lol!
November 18th, 2008 at 6:43 am
The writing idea, as many have already said, is a damn good one. Also, I just found out (perhaps stupidly) that smoking before bedtime is a big no-no if you want to get to sleep.
The two best points from the comments above have to be these:
- going to bed at a set time and waking up early. I only do this because I work early in the mornings. However, my employer in halls knew I didn’t wake up for morning lectures, so we agreed to put my shifts there. Means I can’t always have a night out but I do go to lectures, instead of sleeping through them.
- feeling good about yourself. Honest to God, it’s true that if you feel better in yourself, or you have had a productive day, makes sleep so much easier.
Hope my 2p was useful!
December 17th, 2008 at 9:20 am
Hah… I’m awake and paranoid right now.
I’ll try the mantra, as well as starting a diary…
Thank you. I really hope this works.
This is the socond night of many I fear to come.
):
December 19th, 2008 at 10:59 am
I’ve been awake for over three days with intervals of three to four hours sleep. I feel very restless during the night. I’ll definitely try these suggestions.
December 29th, 2008 at 5:03 pm
@ Eugenia – wishing you success with your sleep!
December 29th, 2008 at 5:04 pm
@Gil – good luck to you for good sleep.
December 31st, 2008 at 1:34 pm
Thanks, Sully. Things haven’t been going as planned though.
I’ll eventually work it out I guess.
:/ a young gal like me shouldn’t be having sleeping problems!!! (Well, worries that cause the problems so badly anyway.)
January 11th, 2009 at 1:16 am
I can’t sleep and I am so dreadfully sleepy! I feel like an animated corpse, it is hard to move my body, it is somewhat numb and I get this quite often. I want to sleep but as soon as I lay down my heart races, I feel like I am dying, I can’t sleep! so I wake up, I try to walk around but my mind is drifty and I feel like I am being tortured. I don’t know what to do, I feel like I need to die just to end the sleeplessness. I can’t find anything online that relates to it, what is wrong with me???
January 14th, 2009 at 11:52 pm
@Biztastic – sounds serious. I would advise to see your doctor first.
Other things to consider:
is something bothering you? If so, address it.
do you take in drugs such as caffeine, nicotine, alcohol or others? If so, cut them out of your day and see if that helps.
Do you get enough exercise and de-stress time? If not, begin to do so.
I hope this helps.
Wishing you all the best.
January 18th, 2009 at 4:31 pm
Thanks for this writeup. I will try to incorparate as many tips as I can in my daily routines.
January 18th, 2009 at 4:39 pm
I hope you wont have to go to the emergency room.
I know these conditions can be so stressful, enough to consider various options but please hold strong and try some of the mental exercise mentioned above.
Sometimes I just want to scream myself.
February 8th, 2009 at 4:23 am
I do this everyday 7 days a week an I still can’t sleep.Got anymore advice?
February 12th, 2009 at 11:33 pm
What if I can’t sleep for days?
May 12th, 2009 at 4:57 pm
I have not been able to sleep for the past week, so i got up and walked around the house, then went to the basement and fell asleep quickly
May 12th, 2009 at 5:20 pm
Im 18 years old & i used to have nights were i lay in bed thinking without being able to fall asleep.
Even though i was really tired i still would not be able to sleep =(
Now its seems to be getting wrose =(
I dont want to try pills because of symptoms & because what if someone breaks in or something and i cant wake up.
Is there anything else that can put me to sleep?
May 16th, 2009 at 2:05 pm
@Kristy – address things on each level:
1. Mentally – Face, address, and find solutions to anything that may be on your mind. Write it down to get it out of your mind.
2. Physically – limit stimulants, get exercise everyday, (if you can’t fit in exercise during the day and you can’t sleep, do it at night!), address any physical pain/ailments.
3. Relaxation – after completing steps 1 & 2, then try some relaxation techniques.
Relax and don’t panic. Don’t try. Just say to yourself that it’s ok even if you don’t fall asleep. Even by just laying in bed you are getting rest. Sleep will come eventually. Each time your mind wanders, repeat the phrase “Empty the Mind.”
Good luck!
May 16th, 2009 at 2:06 pm
@pickles – congrats! sometimes a location change is just the trick! Probably took the pressure off of having to fall asleep.
May 17th, 2009 at 4:28 am
oh, i really need a cure for my insomnia,
i hope the pen and note technique works, going to try it tonight btw,
ty the author =)
May 31st, 2009 at 2:32 am
I really like this, and I’m trying the pen and paper thing with my labtop will it work?:)
June 2nd, 2009 at 10:59 pm
I can sleep but i can’t sleep at a certain time. I usually go to bed at 11:00 since I have to study but I wanna go to sleep at 10:00 now but I always end up sleeping at 11:00! Any tip? :heart:
June 6th, 2009 at 10:55 am
@Olivia – to change your “fall asleep time” you will need to change something else as well such as your “wake up time” or add more activity/exercise to your day to be more tired earlier. Also try to eliminate any caffeine after lunch time (coffee, tea, chocolate) Good luck!!
June 6th, 2009 at 11:17 am
@Izzy – good luck!!!
June 6th, 2009 at 11:57 am
@garyL – wishing you all the best. You will get there. Go easy on yourself. No pressure. Sleep will come. Good luck
June 9th, 2009 at 10:45 pm
I am 12 years old and dreadfully getting up in the morning laying restlessly in bed at night I have tried writing problems that may be keeping me up but it doesn’t work. I have tried streching and walking around it just isn’t the trick for me. I have gotten so restless at times I have gotten up and went outside to walk around the block making it only an adrenaline rush thinking someone is following me. If anyone has a tip PLEASE help me!
June 21st, 2009 at 1:59 am
hi i am 13 years old and i know thats pretty young to be posting a comment on here but i can not fall asleep at all i feel tired but i just can’t sleep i would like to go to sleep at like 10 but in stead i end up falling asleep at like 2 and in the middle of the night i feel bord and dont know what to do the other day i woke up at like 1 in the after noon!
any suggestions?
July 2nd, 2009 at 9:24 am
please excuse my grammar as i’m trying to learn English…
I’m 28 year old and i’ve been having sleep problem. I feel sleepy at night but my mind kept beeing active like wondering about something, repeating music lyrics in my head, etc… I just lay on bed for hours. I’m not sure it is something that i’m worrying about unconsciously. I’ve been trying starting from Tylenol P.M -> Melatonin -> Ambien but for some reason it doesn’t work too well. Now with Ambien sometimes i get full 7 hrs sleep sometimes i only get 4/5 hrs. Without Ambien i might get 1/2 or 3 hrs of sleep atmost.
Please help…
July 8th, 2009 at 2:35 pm
@Abby – thank you for asking your question. Please see my most recent comment for tips.
Take care of your body (exercise, good food, no chemicals) and also your mind/soul by journaling any and all things that are on your mind.
Find solutions for things that are worrying you, even if only for the night, such as deciding to worry in the morning instead, or putting things in God’s hands for the night. Then the next day come up with a plan to resolve things that are bothering you. Trust me, you will sleep much better!
July 8th, 2009 at 1:51 pm
@Sonnil – sorry to hear of your difficult sleep. Know this: you can get back on track!
Be active during the day physically so you will be tired enough to sleep.
Stretch and or get a massage every once in a while to get rid of muscle tension.
Figure out if you have things on your mind by journaling. This will get them off your mind so you can sleep.
Try some relaxation techniques. See this article: “How to Nap at Work….
Smile, laugh and choose happiness as often as you can throughout the day.
Cut out caffeine and other chemicals that interfere with sleep (msg, alcohol, diet pills, amphetamines, etc)
Be confident and relax. You’ll get there. Take your time building a new habit of good sleep. Take it slow, a little progress each night.
You’ll get there! Please let us know how it goes!
July 8th, 2009 at 3:55 pm
@Cylie A. – it sounds to me like you need a lot more exercise and physical activity during the day, since you describe yourself as being so restless. Please try adding 30-60 minutes of physical movement each day such as walking, jogging, gardening, yoga, dancing, etc.
I think this may help you a lot.
Please let me know your results! I hope to hear that you are sleeping soundly soon!
Also, Please see me most recent comments above too!
July 10th, 2009 at 2:37 am
i am 16 years old and i cant sleep at night. i mean at first i thought i had panic attacks so i went to the doctor for my heart they said i had a very strong and healthy heart but they gave me an event monitor so if my heart races i can record it and send it in. every since i got the monitor other things happen such as light headed and headaches. now i cant even fall asleep. im very active i play football have training everyday i also play ice hockey and baseball. but i think it might be do to the fact that since the heart racing started im afraid that i might die at anytime and i feel more safe awake then asleep….. any comments will be appreciated
July 18th, 2009 at 12:59 am
hi there , really having probs sleeping at night …be my 5th night with only 2/3 hours per night tops ..i do excercise and work in the day …got a few issues in my life of money worries and family stuff but aint we all …i go to bed when im tired like 9pm and then im up at 11pm and cant get back to sleep …really drivin me mad , a pal ov mine gave me a sleep tablet which did nothing ..im writing this with no sleep …….i dunno ???? maybe if i went on a midnite hike mite do the trick ?????…..oh n i drink little tea !!!! cheers stevoooooo
July 21st, 2009 at 8:29 pm
@Stevo – I would recommend changing your pattern. Try going to sleep a little later when you might feel more tired. Try to do a lot of physical activity to help sleep come easier. Cut out all tea except herbal tea which is naturally caffeine free because even decaf tea and coffee have a little caffeine that can affect your sleep if you are sensitive to it.
Another thing to watch for is to make sure that your bedroom is only used for sleeping, not for work.
If there are worries or thoughts on your mind, get them off your mind by writing them down or calling a friend about it. That can make a huge difference too.
Lastly, take the pressure off yourself. Know that you will survive with little sleep. Be kind and compassionate towards yourself as you would with a child who needs help falling asleep. Think along those lines.
Deep breathing and focusing on your breath or a mantra or prayer can help too.
Please let us know how it goes for you. Wishing you peaceful sleep. You will get there!
July 21st, 2009 at 9:51 pm
@Zach – here’s the good news: You know why you’re not sleeping: you are worried and afraid.
Here’s the other good news: you can overcome this!!
Here’s what to do:
Talk to people about your fears, hopefully at least one professional counselor who can work with you on this.
Journal about your fears and solutions to them.
Postpone your worrying until the morning! Seriously you can do this!
Do something fun each day to get your mind off your worries. Try to find as much laughter and enjoyment as you can, especially before bed. If you are smiling you can’t be worried. Life is for enjoying. There’s all of eternity to worry about death after we die.
Watch the silliest funniest movies you can before bedtime. Read funny stuff.
Talk to family members if you are worried at night and can’t sleep. Let people help you. They usually want to help you.
Please let me know if this helps. Wishing you lots of peace of mind and good sleep!
July 29th, 2009 at 5:23 pm
agentsully – thank you for your feedback. very much appreciated.
I exercise almost everyday. I think I’m getting better with my sleep. I used to take the whole 10mg ambien that my doctor subscribed but recently i cut the pill half and i’m sleeping fine and waking up happy. I’m not sure the 10mg was too much for me or something else that was bothered me. As of now my fear is if i don’t take the medication i will suffer again…
Questions:
Is it bad if i keep taking this medication for long term?
August 2nd, 2009 at 5:16 pm
Thanks soooo much!!! I haven’t been able to sleep, and i have like lines under my eyes!(Yuck!)
I’m sure this will help very much, and I can’t wait to find out!
P.S.GOOD NIGHT’S SLEEP HERE I COME!
August 6th, 2009 at 2:45 pm
@puffolina – good luck!!
August 6th, 2009 at 2:52 pm
@Sonnil – I’m not qualified at all to say whether any medication is safe to take. That’s why I focus on non-drug options. I would recommend you ask your doctor about medication safety questions.
August 6th, 2009 at 2:52 pm
@Sonnil – I’m not qualified at all to say whether any medication is safe to take. That’s why I focus on non-drug options. I would recommend you ask your doctor about medication safety questions.
August 23rd, 2009 at 11:34 pm
*yawn* It is now half 4 and I am still not asleep, I will try this advice but I don’t really like the thought of having to try to get to sleep, I would love the ability to fall asleep as soon as my head hits the pillow but I lack this. I also have a problem with waking up, caused by the lack of sleep. But I re-start school again soon and this year I really need sleep and a pattern to get me up ontime, any advice??
September 26th, 2009 at 4:30 am
im too depressed to sleep. once im asleep i don’t want to wake up but it extremely hard for me to even fall aslepp. i know its caused by stress but knowing what causes my problem doesen’t exactly help it
September 29th, 2009 at 5:41 pm
@Man – Many of us have experienced depression. The thing to know is that there are people who want to help you and that You Can Feel Better! I hope that you seek out someone that can listen and help you work out what is bothering you. Just talking to someone about it can be a huge relief, even if it doesn’t completely solve it all at once. Wishing you all the best!
September 29th, 2009 at 7:15 pm
@Artgirl – my advice, if all the other ideas in the article and comments don’t work, is to get up early one morning and don’t take any naps. At night, (you should be tired), and at the earliest feeling of wanting to go to sleep, do so. Don’t push through tiredness that night because then you may get a second wind and not be able to fall asleep. Do that for a few days an your body should adjust, but you’ll need to keep to that schedule as close as you can even on off days. Let me know how that goes! Good luck!
September 30th, 2009 at 4:06 am
Its 3am and I still cannot fall asleep. I have to work at 8:30am and it is so hard for me to get out of bed in the morning. My body is used to exercise because I have played soccer competitively for so long. Now, I don’t play soccer and the school I go to is super nazi conservative and has banned me from their recreational center because of some i.d. policy garbage. I think I need some drugs or something. This sucks.
October 4th, 2009 at 10:18 pm
hey, im 22 and i hate sleeping, i feel it is a waste of time.. i have done since i was a child.
problem now is, is my brain is programmed to believe that. its 3.13am, im wide awake and even if i try and go to to sleep i cant.. my body and mind decides to go to sleep at 5/6am every night then i wake up at 10am. I suppose im lucky as i dont need much sleep to function on a daily basis, never have done but it would be nice to be able to go to sleep at a reasonable time. ive resorted to Vallium, but my mind still fights it and i usually win !
October 11th, 2009 at 8:04 pm
@Kirsty – sounds like you may be one of those lucky rare people who doesn’t need a lot of sleep. If that’s the case then use the time where you are awake to get things done. If you’re tired and can’t go to sleep that’s a different story. If that’s the case then please read through my latest comments to other readers for ideas. I’m not a doctor,but my guess would be that vallium, other than for short term use, is not a good idea. Check with your doctor about this.
I can highly recommend yoga and meditation for help in slowing down your mind. Perhaps this might be helpful for those times you can’t sleep. The idea is that you need to practice it a bit ahead of time so seek out a class or two or pick up a book on meditation.
Please let me know how that goes for you!
October 11th, 2009 at 8:07 pm
@Hash – my advice would be to stay away from drugs! If you can’t use the rec center, just put on your sneakers and either walk/run for 30 minutes a day. Don’t let that keep you from exercising. Take care of You!
Please take a look through some of my most recent comments and try to implement some of them. Please let me know how this goes for you.
Wishing you restful sleep soon!
November 15th, 2009 at 4:48 am
I started reading this at around 3:26 hehehe just like the describtion said
December 27th, 2009 at 11:47 pm
im a 12 year old girl it is now 3.45 am and i cant sleep i have tryed techniquies but i’ve been in bed since 10.00 thats 5 hours and 45 minutes its destroying my life what should i do i get 4 or 5 hours sleep every night and on a school night i get 3 or 4 and i wet the bed please somebody help me i have a comfy bed
i dont drink caffeine
i dont have the t.v on
whats wrong with me
thankyou anonymous xx
December 31st, 2009 at 5:02 pm
@Anonymous – if you’ve already tried everything listed here & in the comments and that hasn’t worked, I would suggest talking to somebody. If you have things on your mind talk to someone who will listen and offer good guidance. If you think it may be physical, then maybe check with your doctor. Please let me know how things go for you.
January 2nd, 2010 at 5:35 am
okay well i took the advice and it worked but you know about the part where you use your energy to mske you feel sleepy it did work but you should put some more things like what kind of stuff you should do while doing the wasting the energy cause what if someone goeas thet advice was pretty good but what things should i do to waste my energy thats all
by the way love the advice
January 2nd, 2010 at 2:32 pm
@wackysabyka – glad it helped.
To answer your question about using up your energy:
During the day, be as physically active as you can and get 20-30 minutes (or more) of some type of exercise. The more you use your body during the day, the better you will sleep.
At night, to use up some of your energy to get sleep you could:
-do some light, slow stretches (this is particularly helpful if you are feeling any body pains which can come from tight muscles)
-read something very “dense” that uses up brain energy to grasp it. (in other words, not picture magazines)
- (if you are completely awake) get some tasks done.
-meditate
Unless you know that TV puts you to sleep, avoid turning it on, because for most people TV is a mental stimulant and will only keep you awake longer.
January 6th, 2010 at 5:33 am
Hi, had shoulder surgery early december. Sleep not 2 much of of a problem to start with.Since the New Year 2nd Jan i have not slept 1 single second.I have tried herbal sleeping tablets, perscribed tablets,soothing music, exercise etc but still no sleep. I rake my brain hoping to find out whats set deep in my mind stopping me from sleeping, but only get visions or flashes of what went on that day. Previous to my surgery i worked on a 3 shift pattern and could only get sleep when i was on earies. I am off work atm and thought that sleep would not be an issue.any ideas ?
January 7th, 2010 at 12:49 am
hi i am dennis i am 21 years old and i have trouble sleeping at night have done since i was a child but my parents thought it was due to my ADHD/ADD bt now that i am an adult and have grown owt of my ADHD/ADD i still do not sleep and i dont think i have troubles or any thing to worry over and wen a do sleep its like 6 in the morning till 4pm i lost my job over this and i miss interaction with my six year old daughter because she is at school till 3pm and then she goes to bed at 7 and i have just about had it so if any body had any soloutions i would be very gratfull thanks dennis
p.s
my mam has a realy bad sleeping pattern she is in bed for 10pm and she sleeps for like an hour at a time then she is upto the toilet or she just wakes up for the sake of it and she wakes up in cold sweats having real horrific dreams and then she is back off and i know she worrys about my little sister she used to have fits and she continstly checks her and ano she has tryed most of the thing listed at the top of the website thanks dennis
January 11th, 2010 at 12:17 pm
Hi just read all the great comments – thank you. I have two auto immune diseases and take many medications a lot of which are very powerful drugs – all prescribed by my specialists and professors.Of these I take Morphine patches to relieve pain – they work but dont make me sleepy, anti depressants to help with same and a calmative/sleeping pill at night. I dont drink, smoke or have caffeine after 3 pm. Its 4 am and this is an ongoing occurrance. I have tried to no avail most if not all the suggestions above and think they are all great but they dont work in my case. My medical conditions cause, among other things tiredness and fatigue. I find most days having to have a rest through the day but dont sleep more than three to four hours per night. Some days I am so exhausted I cant function or think. Is there anyone out there who can help with suggestions.This is driving me nuts. Thanks a bunch.
January 24th, 2010 at 5:24 pm
@Donchamon – If you’ve tried everything listed here, I guess my suggestion would be to work with your doctor who prescribes the pain patches regarding a sleep strategy. If that doctor can’t help, ask for a referral to a doctor who specializes in that. Sleep is so important. It might be that something as simple as light therapy during the day might make the difference for you.
January 24th, 2010 at 8:15 pm
@Dennis – that sounds really difficult. I have 2 suggestions. (If everything else listed above doesn’t work)
Try breaking out of your pattern, which sounds like a well-ingrained habit that your body has gotten good at. Come up with a strategy that you are going to follow and write it down.
1. Pick a new time to go to bed and stick with it for 30 days no matter what. I would suggest going to sleep at a reasonable time say 9, 10 or 11pm depending on what time you’d like to get up in the morning.
2. Pick either a new place to go to sleep or if you can’t do that, make your current sleeping place like new. Get new sheets and add some comfort items.
3. Follow the steps listed above as well as you can, especially no caffeine, alcohol, msg, etc near bed time. Also get some physical activity during the day and clear your mind by writing down anything that is on your mind.
OR
Consult with a medical doctor or holistic doctor. Seek to find a local doctor through word of mouth that has has helped others with problems like yours. You could check online or ask different doctors to provide references of clients who might be willing to talk to you on the phone.
wishing you all the best!
January 24th, 2010 at 8:35 pm
@Tony – see my latest comment to Dennis. It sounds like you need to establish a new habit. Force yourself to stick to a plan. It takes 30 days to establish a new habit. Be patient with yourself. Go for small improvements over time. And be sure to incorporate the ideas listed in the article and in the comments.
If you are desperate for sleep then by all means seek out professional guidance to help you overcome this, which you can!
Let us know how it goes.
February 18th, 2010 at 3:15 pm
Here is what I’ve been doing for 2 years
1-15 minutes relaxation : Set on the bed for 15 minutes, not thinking of anything it help relax your mind
2-Focus on your breath: count your breath (like 1,2,3…..) if your mind take you away sometimes – get back on focus on your breath and start count
3-Close your eyes : while counting on your breath with your eyes closed focus on colored shaped (things that your eyes see and cannot be described)
4-Do all the above as many time as you can till you get to sleep
March 9th, 2010 at 3:39 pm
The number of people who are unable to get a good night’s sleep has increased dramatically over the last 3 years. Stress, worry, anxiety are all factors in sleeplessness and sleepless nights. Instead of turning to sleep pill, some are discovering more natural ways to get the body in a restful state and enjoy a deep REM sleep. To find out more about alternative modalities to drugs and medications, learn more about acupressure points and how 21st century technology is bringing this ancient wisdom to the forefront.
March 28th, 2010 at 12:33 am
its 06:30 and i still can’t sleep. I am thinking sbout my wife and the bad times we are going through. I am at my parents and she is at hers. This is a crappy feeling!!!
I been like this for a month of limited sleep, black rings around my eyes (well the rings started a few months after my marriage… a marriage which only has lasted 5 months)
April 12th, 2010 at 6:54 am
Deep meditation. 10,9,8,7,6,5,4,3,2,1,0 repeat breathe each number out slowly. example-inhale air, breathe out 10 very slowly preferably in your mind as the air escapes. inhale, breathe out 9, or if your like me just have a decent fan blow on your face just grazing your ears it replicates the wind and keeps a steady wind enhancing the meditation process. I have learned from experience that it is really hard to fall asleep in quietness especially if you have that annoying ringing in your ears. And yet you are able to pick up a lot of sounds that normally you wouldn’t be able to hear. Or if you have a partner “work out on him/her” I don’t know if this works on SS couples nor do I want to find out but, do whatever works for you.
April 12th, 2010 at 7:02 am
Or it could be something as simple as not a day type. There are countless differences between day and night. Maybe your body just gets tired during daylight. As long as I keep the windows up,curtains pulled to where it is dark, and a fan on my face I’m set. Unless there is a problem down below as in “The south pole turned north” Or for the women “The oven is on” If your an adult then you know what I am talking about.
April 13th, 2010 at 9:07 pm
lately i haven’t been able to sleep. I used to be able to get 8 hours of sleep easily and lately I can’t fall asleep and have to get up for work in the early AM. I lay and toss and turn worrying about sleeping which makes things worse. I think about the next day and how exhausted im going to be, and then i get anxious and toss and turn. i’ve tried pills, tried melatonin, and this is very frustrating. been happening for a couple months now. i’ve also went to the dr and he just gave me pills which didn’t work. any suggestions?
June 7th, 2010 at 5:44 pm
im tired and aint been to sleep yet, but im trying. I just cant sleep!
June 19th, 2010 at 1:00 am
I cant fall asleep becasue im afraid someone is in the house. what should i do?
July 15th, 2010 at 1:28 pm
i think my problems are lil diferent.. i literally cant sleep at night time and this has been happening for 3-4 days now. i even tried doing an all nighter and had a power nap during the day for work and my body still wont sleep untill the sun rises the next day. its weird no matter how tired i am my body only likes sleeping during the day..
will those tips still work for my problem?
August 19th, 2010 at 1:25 am
this help a bit but not much
August 21st, 2010 at 3:18 pm
Leann, Keep at it. Give your body time to learn new habits and “forget” the old habits. It will happen for you!
August 22nd, 2010 at 8:14 pm
Allison – call a friend before bed to be on the phone with you while you check your house. Then also get a full burglar alarm installed. Also, if you’re able, a dog is always helpful too. Hopefully that will help ease your mind so that you can sleep.
August 28th, 2010 at 12:21 am
i wish i could sleep at night
August 31st, 2010 at 7:51 am
This article is very informative. Last night I woke up at 4 am and just couldn’t fall asleep due to sounds I kept hearing, and my paranoia didn’t help either. So I read this article and it really did help since it was light reading which made me feel tired after a while. I must mention, though, that I entered this website from my iPhone, and the article’s picture popped up full screen very suddenly and made me jump! Then it took a while to realize that the picture was not a demon, (my passive imagination at night), but actually an adorable baby.
God help me, I hope I will not wake up at night tomorrow.
October 24th, 2010 at 9:24 pm
Nicole – you’re not alone in your sleep challenges. Many people have them. I wish you all the best going forward. Sometimes the thing that helps the most is simply putting everything into God’s hands and postponing your worries until the morning.
October 24th, 2010 at 9:25 pm
Tina – keep working on the ideas here and you will get there. Be patient and calm. You will get there.
October 24th, 2010 at 9:48 pm
Jawad – wishing you peace between you and your wife and also peaceful sleep eventually.
December 27th, 2010 at 8:31 am
Omg! I was awake ALL night!!!! It is now 7:27 a.m
Don’t you just hate times like this? Now, I have noo IDEA what’s going on!!
All I remember was..o. I was sitting on the floor.. with a bologna sandwich in front of me and a JAR OF MAYONNAISE wit a KNIFE in front of me!!!!
December 27th, 2010 at 7:37 pm
I CANT SLEEP !!!!!!!!!!!!!!!!!1 HELP I CANT SLEEP AND I HAVE TESTS IN A WEEK IF I RUIN MY SLEEP I WILL RUIN MY TEST GRADES WICH WILL RUIN MY REPORT WICH WILL RUIN MY LIFE!!!!!!!!!!!!!!
December 28th, 2010 at 7:59 pm
Want to Sleep – know that you will be able to handle any outcome. That is the first thing you must do.
You must believe that you can handle it.
Deep breathing. Then you will begin to relax enough to actually sleep.
The more you panic about not sleeping the more surely you won’t sleep. So tell yourself, that you will be fine even if you don’t sleep.
Even if you just rest in bed *calmly* then you will be getting enough rest to carry on.
If you can truly calm your fear and anxiety, you will get some sleep.
Be confident. Be calm. You can handle it and you will.
Sending you good wishes.
January 29th, 2011 at 5:31 pm
oh …. i dont know anything but i want to sleep pls hekp me nothing is happend to for sleep pls help me
February 1st, 2011 at 6:13 am
caffeine is the problem… after 4pm stop taking it.. that’s all……thanks for the good article/
Hassan
March 3rd, 2011 at 1:44 am
This Article is great..Should try it out..:
April 23rd, 2011 at 1:34 am
Thanks soooo much! I couldn’t get to sleep after talking to my sister for ages. My mum even threatened she’ll take us home in the morning.
What my mum said to do is:
Relax
Clear your mind
Close your eyes
Don’t think about not being able to sleep
May 9th, 2011 at 3:01 am
“You want to sleep, but you’re mind and body are not cooperating.”
Fix this; it says ‘you’re’ whereas it should be ‘your’.
June 20th, 2011 at 4:59 pm
Hi everyone
and ill sleep on sand whole night wow its amaizing:)
Im also insomniac but not a permanent patient…
The best things wat i usEd to do for its solution are…
I know these r weird but they help me alot
1- i listen to some soft instrumentals music.
2- try to change ur pillow… It can be a cause of sleeplessness
3- try to imagine how ur kids and ur family would be in 20 years and alwAys think bigger
Like i always think i’d hav a beach house in miami
June 22nd, 2011 at 4:13 pm
@Jamez – thank you for sharing your tips!
June 29th, 2011 at 5:04 am
Hi ur message talks about not sleeping at 3 am but its 6 am and i havent fallen asleep yet. Are there different methods 2 fallow at this point?
July 3rd, 2011 at 7:53 pm
Pat – If it’s 6am and you’re awake, you might as well get up and start the day. You may be tired during the day. After dinner, as soon as you feel the tired wave hit, ride that wave to sleep. Don’t watch TV, because that will keep you from paying attention to your body’s signals to go to sleep.
Wishing you good sleep.
July 4th, 2011 at 9:34 am
Thanks Wavestrike. Fixed!
July 20th, 2011 at 4:26 pm
Just last october my mum passed away and I had trouble sleeping because im only 16 and it felt weird losing such a close family member at such a young age, well I found that if I took a strong effective paracetamol/cocodamol then it would make my body relax and eventually knock me out. I know it’s not an ideal healthy way to conquer the problem but after a while you don’t need to take them because it’s all psychological but be careful not to get addicted!
Hope this helps
July 25th, 2011 at 5:04 am
Hi. I’m a 14 year old male and I was just in a dune buggy accident with my friend about 3 weeks ago, on June 30th, where the vehicle flipped over on my side and my arm and leg were caught underneath and I was drug across the roadcwith the dune buggy on top of me until we hit a tree. My friend made it out with no injuries. As for me, I was in the hospital for 8 days and had to have three surgeries on my arm and leg to put myself back together. Now here’s the relevant part.
Here I am, three weeks later, out of the hospital at home still with road rash all up my arm and leg and my arm and leg in casts, making it very uncomfortable to sleep in. The pain medication has been working fine up to these last few days, where it feels as if I swallow the pills and they just sit in my stomach and do absolutely nothing. I feel no difference in pain whatsoever. Well, this is the first night I’ve had with no sleep, I “went to bed” at 1:30 this morning and I have been tossing and turning for hours, I dont feel tired at all. The time now is exactly 6:00 AM, and here I am typing this, wide awake and totally alert. All I want is to be able to sleep through the night and not be tired and sleep the entire day. Help please?(sorry it’s so long)
July 25th, 2011 at 7:41 pm
Hi Nick. I’m sorry to hear about your accident. That must be very difficult. I don’t know enough about painkillers to comment on that. I would suggest checking with your doctor about that.
But in the meantime here is my advice. If you miss sleep the night before, try to stay awake the next day until regular bedtime and then hopefully you can get back into a normal sleep cycle.
I’m cheering for your full recovery.
All the best to you.
August 7th, 2011 at 2:35 am
I CANNOT SLEEP I NEED HELP AND SUGGESTIONS.
August 9th, 2011 at 11:26 pm
I can’t go to sleep! I just cant I try everything but I can’t fall asleep,I worry so much about not being able to go to sleep which then causes me to not be able to go to sleep
This as become a problem I can’t fall asleep until like 6:30 to 7:00 AM and thats a bad thing because I have to wake up for school at 6:00 AM!Somebody please help!!! This bothers me so much!
August 14th, 2011 at 5:58 pm
Hi Janet – you can conquer this. Examine 5 things
-what you’re putting into your body – drugs & food. Eliminate the ones that disrupt sleep (alcohol, caffeine, nicotine, msg, etc)
-what’s on your mind – empty your worries out to a journal or to a friend or even to anyone who has your best interests in mind.
-your physical body – get some exercise each day, alleviate pain or allergies if needed.
-the consistency of your sleep schedule – try to wake and go to sleep at about the same time each day no matter what. Try not to nap.
-environmental influences – eliminate screentime (TV,web,etc) at least 1 hour before sleep. Reduce noise. Establish calming nighttime ritual.
Be patient with yourself. You will be ok. Remember that. Take it slow and be kind to yourself. You will get there.
August 14th, 2011 at 5:59 pm
Becky -please see my reply to Janet. You can conquer this!
August 14th, 2011 at 6:08 pm
Hi Jordan – I don’t have any knowledge on that. Hopefully that was under a doctor’s supervision. Hope you are doing better. I’m so sorry for your loss and wish you happiness in the future. Thank you for commenting.
August 14th, 2011 at 6:17 pm
Thank you Laura – yes, I think your mum gave you good advice!
August 23rd, 2011 at 12:58 am
people who sleep during the day have difficulties to sleep… that’s why i consider very important to have an expecific time to go to bed. i just came from work its 3;00 am. and i still awake, i dont work tomorrow but i know im not going to be able to go to sleep early tomorrow
just because of that..
August 31st, 2011 at 8:14 pm
@Amy – hang in there. Read some of my latest responses. You’ll get through this.
September 4th, 2011 at 7:28 pm
I’ve reacently lost my best friend and lover. He committed suicide due to depression and he was sixteen. If you want to know the full story, a website has been dedicated (in google’s top bar type; http://www.lifedisasters.webs.com) to him by a friend. It’s his birthday in a week and I don’t know what to do, who to tell, or how to let it out. Thepressure is affecting me and making everyday life a nightmare. Please help!
September 11th, 2011 at 2:07 pm
@Henrietta – I Wish you peace in your time of grief. I am so sorry for your loss. My advice is to find someone trustworthy that you can talk to. A friend, relative, teacher. Someone you trust and that has your best interests at heart.
October 3rd, 2011 at 5:35 pm
Thanx for the advices,I’ll try tonight….
October 15th, 2011 at 1:15 am
Do what I am doing now.. pull out the pc and surf the web… eventually you will find an interesting site and that will allow you to burn some energy….
November 7th, 2011 at 1:09 pm
i passed no night in which i woke up at least three times and one thing is common in all times and that is when i woke i found my mouth up to throat and probable more ahead completely dry and my nose also completely dried up when i take water and lubricate my nose i again sleep in
this way i wake up from 3to 6 times, pls help in resolving this problem as i am badly upset in present situation.
November 12th, 2011 at 11:17 am
Jawaid – could be dry air (get a humidifier) or problems breathing through your nose while sleeping – could be allergies, but could also be sleep apnea, in which case you should consult your primary care physician.
November 13th, 2011 at 1:11 am
Angentsully, Good morning,Reference of your reply of Nov.12,2011, my room is fitted with air conditioner ,therefore no chance of dry air, there is good weather in Bahrain its not dry, what i feel is that when i sleep my GLAND responsible for producing minimum required wetness in my mouth and nose stop functioning , therefore the available wetness gets dried-up by breathing and a time comes that my mouth & nose fully dried-up,that,s the time my brain interferes and force me to wake-up and the moment i wake-up take a little water , lubricate my nose ,i feel ok and at the same time my gland responsible to produce wetness in my nose & mouth starts functioning and I again quickly sleep back and this cycle keeps going on with the interval of one hour till morning. pls suggest me something to activate my gland responsible of keeping my nose & mouth wet while sleeping.thank you.
November 15th, 2011 at 3:10 am
reading is the way did it and i sleep easaly.
November 16th, 2011 at 4:13 pm
Hi Jawaid,
I’m afraid that’s beyond my scope of expertise. I would think that a doctor would best be able to help diagnose the dry nose and mouth cause to help you find some relief. Wishing you all the best. Let me know how it goes.
November 18th, 2011 at 2:03 pm
I can not sleep that much,I get angry myself dont know what to do,I am Muslim can’t drink,need to know some more tips.I go gym every day I still doesn’t work.
November 22nd, 2011 at 7:00 am
Hi Ruby – it’s good that you can’t drink because alcohol is terrible for your sleep. So is caffeine. A lot of people discount just how disruptive that can be to their sleep. Did you read through the entire article and all my comments? There’s a lot there to help.
I think that there a a few things you should look at:
-are your sleep times consistent, same time everyday? – if not they should be. That will help
-what are you putting into your system? caffeine and MSG can really affect your sleep especially if you take them in later in the day. Cut those from your diet
-what’s on your mind? Is something bothering you, preoccupying your mind? If you have worries or anything on your mind, you need to find a way to release it. That can be as simple as writing in a journal to figure out solutions. It might mean being more organized with your calender so events aren’t swimming in your head. Or you might need to take action on something you’ve been procrastinating on. That can also keep you awake. Or whatever is on your mind you might need to talk it over with someone.
Wishing you peaceful sleep.
December 5th, 2011 at 8:40 pm
-planning puts the mind at ease. it reduces worry and stress and organizes the mind. try planning the next day in your mind. from getting up to going to school to laying down.
-if you are a teenager this seems to work well funny as it may seem; visualie someone you have a crush on. and what you would do if you were together in your own world.
tell me if this helps!
December 6th, 2011 at 8:07 pm
Thanks “Girl”!!
December 6th, 2011 at 10:56 pm
Mikel Male 48 y.o
since sat night sun morn I havnt been able to get to sleep until around 7am for around three hrs when I am totally shattered . this is daily but I am on a 6am start at work and cannot handle the drive, when I am almost a living zombie by 6am, knowing 8-9 hrs work and the drive home after around 30 hrs no sleep,will kill myself or someone else.
Yesterday I spent the whole day cleaning ,then went for a 1 hr brisk walk had a hot bath and some chamomile tea before bed,and at 9pm I was nodding off too,and here I am still up!!!
I am terrified Im going to lose my job as I havnt gone in to work,terrified its affecting my wife and kids , spesh if I lose my job,im dead meat,so its even harder trying to sleep with all this worry ! its self perpetuating .
Im going to try to not sleep at all this morning and try to fight my way through the day till around 8pm and hopefully will be comatozed enough to sleep or gone insane enough,I have just had a little cry out of frustration ( as I feel right now at 4am) to be sectioned for my own good.
December 7th, 2011 at 12:48 pm
Mikel, You will be OK. Your worry seems to be your root cause. This is hard at first, but make the decision not to worry. Be ok with being awake. You will fall asleep. Focus on the opposite of your worries. For every worry focus and think about things working out just fine. Put it in God’s hands. You will be ok. (And don’t worry about crying when you’re exhausted. That’s normal.) Take it slow. Be kind to yourself. Release trying to control. Surrender to believing that all will work out because it will.
Wishing you rest and peace. You will get there!
December 21st, 2011 at 8:00 pm
Right so, I have been on every website with a hint of of use in the discription within 5 pages of my google search yet nothing works …. I used to have a sleep problem but I took a tablet , melatonin, which helped but I have no subscription for that any longer and I have none left I only manage to get to sleep at three in the morning which makes me really tired so I go to bed earlier, fall asleep at 11 wake up at 12 can’t sleep till three again … I ham currently writing this at 2 15 cos I am awake. I can’t target he problem because I don’t have a clue what it is. If anyone has any advise with personal experience please contact me. At: angus-shand@hotmail.com
Thanks Angus oh and I am 14
January 1st, 2012 at 8:39 pm
My problem of not sleeping started 10 years ago.I use to fall asleep at the Tv then wake up and tried to get back to sllep and couldnt,started taking sleeping pill and have done so for 10years,also I drink 5 coffees a day.This i have tried to stop but still need my sleeping pills which gives me 3-4 hours sleep a night.
I need at least 5 or 6 hours,please help me?
January 1st, 2012 at 9:06 pm
I am sat here in bed my partner sleeping like a baby , I am shattered but can’t sleep , I got a real bad throat and can hardly swallow , took pain killers but not helped at all , I have always found it hard to sleep , don’t know why , .
January 2nd, 2012 at 4:56 pm
Hope I sleep better tonight .. boo hoo
January 8th, 2012 at 1:54 pm
It’s currently 2:47am and I’ve been up trying to get to sleep this whole night but I can’t seem to relax enough… I have work in 3 hrs and 13 minutes and am going crazy because I know I will be very tired tomorrow for work and it’ll be impossible to wake….just because I can’t get to sleep….AND THATS IT. the reason I stay awake is I know I can’t sleep and ill be fucked for ttomorrow … and also because of my problems. Its very difficult to sleep so I researched sleeping problems as I couldn’t sleep tonight and found this amazing website that explains everyting…
writing this comment is.making me.tired so I may have a chance at sleep hahaha. But thanks for this, writing out problems.rly helps. Xo Samantha
January 9th, 2012 at 4:26 am
So I’ve looked over the site and reviewed all the comments. There is good advice here but nothing has been said about the issue I’m facing. My issue is that I’ve smoked a “J” before bed for over a year. I’ve never jad an issue falling a sleep while doing this. However now that I’ve stopped smoking the said slumber smoke, I am having a very very difficult time falling a sleep. I stopped before and the same problem happens each time I stop smoking, so I go back to smoking and I get the sleep I need. Here is the problem I don’t want to smoke anymore. It’s like a double edge sword. Smoke and get sleep but have the negatives of smoking or stop smoking and not get any sleep. Both of which will eventually kill me.
So I’m at a loss as what to do?
January 12th, 2012 at 3:05 pm
Mary Jane (cute)
My best advice is to try some of the items listed in this article and then give your body some time to adjust. Stay away from stimulants and try to get some good physical activity. If your body is tired out, there is a very good chance you will sleep.
January 12th, 2012 at 3:07 pm
Samantha – I know how frustrating that is. Please try the items on this list. Over time you should find relief. Give yourself some time to adjust. Wishing you all the best.
January 12th, 2012 at 3:12 pm
Melanie – I hope so too!
January 12th, 2012 at 3:14 pm
David – cut out the coffee. No one can sleep well who drinks 5 cups a day. Give yourself some time to adjust but cut the caffiene out as soon as you can.
January 12th, 2012 at 3:52 pm
Hi Agentsully,
im back!
I eventually got sleeping tablets ( zaplicone) and they do the job if I am desperate but only get me mabye 2-1/2 hrs before I go to work at 6am then I sleepwalk through the whole first half of the day with the pills effect still flowing through me,dont mention the drive to work!.
the next night I normally sleep a bit better mabye 5 hrs without a tab,as I have been awake for around 40hrs with only 2 1/2 sleep . the next night ,here we go again ..no sleep take 2am pill 2 1/2 hrs sleep .. off to work .. the cycle repeats.
I have to get through the early shift as on lates I can stay awake all night and sleep in the morn if need be ,its the earlies thats a killer!
We are all struggling with this but agent sully is right and we will sleep normally again and im sure eventually I will slip back in to a routine with out the zaplicone but for now they are my saviour!!
January 18th, 2012 at 6:13 am
I CANT NEVER SLEEP ALL I DO IS CRY MYSELF SLEEP AND SOMETIME DAT DONT EVEN WORK I KNO Y I CANT SLEEP CUZ I GOT ALOT ON MY MIND AND ITS REALLY IS BOTHER ME ALL I CAN THINK ABOUT IS MY LOVED ONE Y DID I DO HIM WRONG WILL HE EVA COME BACK TO ME BUT 2,3 REALLY DID HELP ME ALOT AND I NEED TO START DOIN DAT WRITE DOWN ALL OF THE STUFF DAT IS ON MY MIND
January 23rd, 2012 at 8:05 pm
@Latroya – I hope that with some changes over time and some patience for yourself, you will find relief. Yes, write it all down and if you can find a wise person to talk things over with that may help as well. Wishing you all the best
February 10th, 2012 at 5:34 pm
Mikel – thanks for the update. Sometimes drugs used safely under the care of a physician can be just the thing to interrupt our habitual patterns and to help break them. Of course we need to do the other non-drug steps in order for the change to stick. Because we all know that doing the same will get us the same. If we want different, must change something. Only you know which suggestions you need to work on. I’m cheering for you! Wishing you all the best!
February 10th, 2012 at 5:41 pm
Angus – did you try all the tips listed here? Sounds like it could be caffeine or maybe something is on your mind. Remember caffeine is in a lot of things other than just coffee – such as chocolate, tea, coke, mountain dew, red bull, some headache medicine and many other places. Caffeine will make you wake up like you are describing. Let me know if that helps.
February 18th, 2012 at 3:48 pm
thanks!!! ‘Om’ really helps… Try it!!!
February 19th, 2012 at 10:29 pm
im a 12 year old girl it is now 3.45 am and i cant sleep i have tryed techniquies but i’ve been in bed since10.00 thats 5 hours and 45 minutes its destroying my life what should i do i get 4 or 5 hours sleep every night and on a school night i get 3 or 4 so please somebody help me
i have a comfy bed
i dont drink (obviously)
I dont have anything on my mind
i dont have the t.v
And I have bags under my eyes and even if I do get to sleep I will wake uo again in about an hour.
whats wrong with me (please dont contacte me on the email cos its not working at the moment and I cba t check it any more so plz leave a comment instead thanks)
Awake x
Get back to me asap please
February 19th, 2012 at 10:39 pm
Also I have to wake up for school at 6;30 cos I get a school bus
Thanks awake ,x
February 19th, 2012 at 11:32 pm
And I still remain awake at 4:17 I have to wake up for school in 2hours I have done an all nighter… So last saterday was my last day for the febuary holudays so now I was off school I thought I could relax abit but no u had just been going to bed at normal 12yr old times and now over the past couple of days I cant seem to get to sleep but only this night (morning now) have I not had any sleep. Off subject abit.. My mum has trouble sleeping too but I tthink that is cos of stress and worries and stuff. We have trid si many things between us like reading ,milk keeping eyes open for a really long time so u have to close em and (the eye one is actuly pretty good at getting u to sleep its just me and my mum wake up during the night but for her this is normal cis it happens so much.but with me im not used to it happening much.
Please talk to me …..
and HELP!!!!
Do u think I should go to school today I will have to get up in 2 ish hours and thats stupid
February 20th, 2012 at 12:44 am
so…… I have literally been awake all night
February 20th, 2012 at 12:48 am
30 mins left to sleep now until I “wake up”
February 21st, 2012 at 11:40 am
I have been surfing online more than 3 hours today, yet I never found any interesting article like yours. It’s pretty worth enough for me. Personally, if all web owners and bloggers made good content as you did, the web will be a lot more useful than ever before.
February 22nd, 2012 at 4:07 pm
Dear Awake – I can see that this is very upsetting to you. I have felt that way before too. Sometimes that frustration serves to keep us awake. And on top of that we get into a pattern of expecting it and then getting upset each time we awaken. The best way that I found to get rid of this pattern is to slowly replace it with a pattern of believing that I will sleep well and consciously remaining very undisturbed if I do awaken. I tell myself that even if I only rest with my eyes closed, I will get some rest. If I get angry about it, then I’m not resting. Both instances I am awake but in one I am getting rest even if it is not sleep.
To jump start this you might check with your doctor to see if an over the counter sleep aid might help to break the pattern. Then once you have a few good night’s sleep to stop the sleep aid. (usually an antihistamine works for me) That has helped me too. But don’t take it for too many nights or too often. But only do this if your doctor ok’s it.
Wishing you good sleep soon.
February 22nd, 2012 at 4:07 pm
Thanks Remo!
February 23rd, 2012 at 12:39 am
YES, PHYSICAL EXERTION.,EARLY SLEEPING AND READING HABIT BEFORE SLEEPING HELPS IN SLEEPING BUT STILL ITS NOT THE RIGHT SOLUTION OF MY PROBLEM,I WAKE UP MANY TIMES DURING NIGHT AND ALWAYS FIND MY NOSE COMPLETELY DRIED UP AND MY THROAT UP TO ITS END LIMIT FULLY DRIED UP, WHEN I REMOVE THESE CONDITIONS , I EASILY SLEEP AGAIN AND IT CONTINUES TILL MORNING, I THINK ITS SOME KIND OF MEDICAL PROBLEM BUT CAN SOMEONE SHARE, IF HE HAS THE SAME PROBLEM, AND WHAT HE DOING TO DEAL WITH THIS SITUATION.
February 24th, 2012 at 9:54 am
I’m wide awake and it’s 3:53 am. The past few weeks I’ve been going through this problem, and I thought it was nothing. Thanks to this article I finally noticed that having sleeping issues can be a serious problem. I am just going to try out the tips. Hopefully they will work.
February 29th, 2012 at 12:01 pm
@Jaii – please let me know how it goes. Give it a little time. Be patient with yourself. You will get there!
February 29th, 2012 at 12:04 pm
@Jawaid – the only thing I can think of is using a humidifier. If that doesn’t solve the problem, then I would seek professional guidance from a doctor. Wishing you all the best!
March 11th, 2012 at 9:13 pm
Thanks
March 18th, 2012 at 4:07 am
Nice tips I guess but sadly they only work for AVERAGE people. Got any tips for those of us with PTSD? The meds don’t work and the nightmares won’t stop. I’ve gone everywhere for answers and tried oh somany things but haven’t found one that works better than pure exhaustion. After about three days with out sleep my body will naturally shut down but that’s not always a good thing with three kids to raise. Any more ideas anyone?
March 21st, 2012 at 7:00 pm
this has helped me aloth thanks! i used to wake up at night and i didnt know why i found out it was because am worried in work with an issue i was having, nowi can sleep like this zzzzzzzzzzzzzzz’s thanks agian!
March 29th, 2012 at 4:13 pm
@Gabriella – so glad this helped you!! Thanks for letting me know!
March 29th, 2012 at 4:20 pm
@Lswolfpack79 – I’m sorry I don’t have any tips specific to PTSD. Some of these tips will help such as journaling and talking things over with someone, but I would strongly suggest getting professional guidance to help you with this challenge. I believe even if it is difficult that you can make improvements. Little by little, day by day. Be patient with yourself.
Please let me know how that goes.
April 3rd, 2012 at 3:59 am
I have tried everything on this site and nothing helps at all and i haven’t been able to sleep at nights for the past year and i don’t know why,every time i try to sleep at night i almost get to sleep and my heart starts racing and i feel like some ones trying to kill me so i instantly have to sit up because its horrifying. and it happens like that every time and i have thought about everything and i don’t know why that happens.and because i can’t sleep at night i can finally go to sleep at 7 am each morning an i only sleep till 11 everyday.and i feel exhausted during the whole day like i never even got any sleep.and i need to start waking up earlier because i don’t have anytime for my family or boyfriend.but i don’t know what to do because i have tried the journal i tried a therapist ive done excercises i spent most my days outside.i don’t drink or smoke or take any medications or caffeine. nothing works for me and i have already been to the doctors they do not know whats wrong with me.IN DESPERATE NEED OF HELP,I NEED SLEEP,IM TIRED OF FEELING EXHAUSTED……….PS i don’t care what the responses are i desperately need help…thanks
April 6th, 2012 at 3:15 am
This artical always calms me down when I can’t fall asleep, thanks
Also I want to know if I will have sleeping problems throughout my life because I have them now. Every night I lie down terrified I will not be able to fall asleep.
April 8th, 2012 at 5:07 pm
@Heather – You don’t have to be afraid of having sleep problems for the rest of your life. The more you are worried about it the more that worry will keep you awake. Adopt a surrender attitude about it. Assume that you will eventually get to a normal sleep pattern. Give yourself time to get there. Follow the steps and then be very patient with the process. Dont get worried whatever you do.
Imagine you are a mother and you are looking at and caring for a small child that cant sleep. You would tell that child to not worry. You would comfort that child. Imagine that you are now that child and have full trust in the comfort of knowing that you will eventually have a very good and restful sleep pattern.
You can do it!!!
April 8th, 2012 at 5:27 pm
@ C&S-4 life
This sounds a lot like anxiety attacks. I used to have them in my early 20′s. I am amazed to think back on how doctors were not able to help me with this. I finally got help from my dad who also had had these in his 20′s. I also then read up on the topic and was able to conquer it.
If you think it’s something other than that you should check with your doctor just to make sure its not something more serious, but the way you describe it happening at the same time each night as you are going to sleep makes me think that it’s anxiety.
Here’s the thing with anxiety. It can come from 2 main things:
1- something you are worried about.
2- body develops a habit.
You might have started out with worrying about something but then the anxiety freaked you out so much that the anxiety itself became the trigger. So now your body has gotten “good” at these panics.
HERE’S THE GOOD NEWS!!!
You’re not crazy. And you can very definitely overcome this!!!
First – know that this anxiety is NOTHING to worry about. Believe it and you’ll already be halfway there to overcoming it.
2. When you get anxiety and heart racing, simply observe it and don’t worry about it. It can’t hurt you. If you don’t worry about it you can stop it very quickly.
3. Say to yourself “ok, this is anxiety. No big deal.”
4. Check to see if there is an issue that you are worried about. If there is, then write it down and write down some action steps you can take to begin to solve it. This is important because if there are things that are worrying you, but that you are ignoring, the anxiety will keep coming back until you address it. So address it so you can move on with your life. If your issue is really difficult then definitely seek out a trusted grounded friend or professional to help guide you on taking steps to handle that difficulty.
5. If there’s nothing that worrying you then it’s probably your body’s habit. This is easy to fix.
6. To stop the anxiety and heart racing simply do some very slow deep breathing. And remember again, remain very calm because you now know that anxiety is no big deal. It can’t hurt you and if you calm yourself it will go away. Don’t get tied into thinking how long it’s taking to stop. Know that it will stop and relax.
7. Take up some type of daily meditation as this will help you with relaxing yourself.
8. Be patient with yourself. Allow yourself some time, weeks,months for this habit to slowly be replaced with a confidence calm instead of anxiety. You WILL get there. Just trust that you are ok.
Anxiety is a leftover survival impulse. It was what allowed us to run away or fight off dangers back in our caveman days.
So be proud of yourself that you have such a strong survival impulse.
And then be very calm and centered. Use deep breathing anytime you feel it start.
Please let me know if this helps.
April 10th, 2012 at 9:42 am
I really like the meditation idea
And now that I think about it I can remember my sister(who is a year older that me) freaking out last year about sleeping
April 21st, 2012 at 3:06 am
thanks,this did help a lot and now its over with,but now i can’t even get to sleep at all, after sleeping great for awhile i just woke up that morning, and haven’t been to sleep since an i have been up for a week an a half an i don’t know what to do because, i still feel the same but i can’t get to sleep no matter what i do i took meds from the doctors and they don’t help at all,and i told the doctors that and they don’t know what else to do,because they have tried to give me everything even monitor me over night, and nothing and im not worried about anything,i don’t have anxiety anymore im always calm when i lay down,and everything u said to do i did,but nothing works now like it did,i don’t know what to do an i tried to talk to my family an friends about it and they don’t know whats wrong either,and im getting weak because of it because im always feeling dizzy i can’t stand for long now,can u give me anymore tips because i would really appreciate it.
p.s sorry about it being so long.
April 30th, 2012 at 2:23 am
Suffering from depression. Sleep only 2 to 3 hours per night for months on end. Have lost my soul mate of 37 years due to divorce. Feel dead inside. No friends, no job, no money. Often just pray to die.
May 1st, 2012 at 7:51 am
I posted my request for help on April 30th! It weas listed, then later taken down—without reply. Going without sleep has made me near suicidal. THANKS!
May 1st, 2012 at 5:13 pm
Russ – When you are feeling like this, it is so important to talk to someone. Here are some suggestions: a friend, family member, clergy, therapist, Samaritans. (1 (800) 273-TALK. 37 years is a long time and a divorce is often felt similar to grieving. You must take one day at a time, one moment at a time, and please reach out to those around you so they can help you. I’m sure that there are people who will want to help you. Never think they don’t. Take small steps getting back into life. A good place to start would be either community groups or church groups. Try looking up groups for people who are divorced or grieving. I wish you peace. Ask and you will find the help. Again take small steps. Be patient with yourself as you would be with someone else if you were helping them. Give yourself no less kindness than you would for others.
May 1st, 2012 at 5:14 pm
Russ – your reply was not taken down. It was only just approved today. All comments must be approved before they appear. Sorry for any confusion.
May 12th, 2012 at 10:35 pm
Dear C – I would suggest seeing a sleep specialist if none of these tips are working. I wish you success.