Getting a good night's sleep

Posts Tagged ‘help me sleep’

SolveYourProblem eLearning Series: Natural Sleep Remedies Please Help Me Sleep Better At Night!

Breathing and Relaxation Techniques

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10 tips for better sleep If you’re having trouble sleeping, change your sleep habits for a better night’s rest. By Mayo Clinic staff

Feeling crabby lately? It could be you aren’t getting enough sleep. Work, household responsibilities and child care can make sleep difficult to come by. Factor in other unexpected challenges, such as financial worries, layoffs, relationship issues or an illness, and quality sleep may be even more elusive.

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Sleeping Disorder

Millions of Americans of all ages are affected by sleeping disorder, many with severe, chronic sleep deprivation. A round-the-clock activity-driven society has meant that many individuals habitually defer sleep to get other things done. “I’ll catch up later,” is, however, easier said than done. Recent research indicates that pervasive sleep deprivation can lead to more serious health problems than just a dull clouded feeling the next morning-including obesity, high blood pressure and diminished resistance to infections.

Information on Sleeping Disorder:

Your sleeping habits and your mood are interrelated. Like it or not, sleep follows its own laws which have no consideration or respect for man-made systems, whether that is a short week-end or the big retirement. The fact is, sleep illudes us when we have all the time in the world to sleep.

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Exercise

If you are searching for ways to fall asleep, you should consider adding exercise to your daily routine. Regular exercise will go a long way towards helping you fall asleep faster. Anxiety and insomnia go hand in hand, and exercise is a great anxiety reducer. Ideally, work out in the late afternoon or early evening. Working out in the afternoon has been shown to help you sleep better a night and make falling asleep easier. If this does not work for you, just get your work out in when you can. You do want to make sure that you finish up at least three hours before you bedtime as working out too close to bedtime can keep you up because your metabolism will still be elevated.

Once exception working out close to bedtime would be a restful and relaxing form of yoga. Now, I’m not talking about power yoga. Rather, a form of yoga that focuses on relaxing, stretching and meditation. This can be a great way to help you wind down at the end of a hectic day. Yoga is one of the best natural ways to fall asleep.

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Another trait of successful people that may have been overlooked (or maybe only hinted at) is that they are usually engaged in activity that they are passionate about. The quality of one’s attention often has a lot to do with whether or not they feel tired or awake.

There have been times in my life where I have slept much more than I thought was necessary, and these were usually times when I was not especially happy with my work situation, or my creative activities were either on hold or somehow ‘stuck.’ If you’re looking around for something to do or ingest to keep you awake, the quality of your attention in those times is probably not great, which leads one to go in the direction of sleep. If you’re genuinely interested in something (a hobby, a creative activity, a field of study) you’re more likely to forget the passing of hours until it’s time to go to sleep. Make sense?

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SolveYourProblem eLearning Series: Natural Sleep Remedies Please Help Me Sleep Better At Night!

Let’s Get Started…

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OK, I admit that I am jealous of my teens’ ability to sleep…and sleep. Granted, they are up far too late, but when I think back to the best sleep in my life it was decidedly during the hormonal highs of my teens and early twenties.

Sleeplessness is second only to hot flashes as a reason my menopausal and perimenopausal patients ask about hormones. While writing this blog I can say that on every day that I have seen patients more than one has described the loss of sleep as the worst part of “the change” for them. Investigators often relate the decreasing amount of sleep during menopause and perimenopause as interruptions due to hot flashes, but there is probably more to it than just waking up to sweats. Curiously, the scientific data here is not very revealing. Most large studies have not shown conclusive links between estrogen decline and sleeplessness, but gynecologists see a strong relationship in their patients. I often hear, “I would be OK if I could just sleep,” “I can take the hot flashes, but not the insomnia,” ” I will take hormones the rest of my life if they help me sleep…”

Often even very low doses of estrogen will help the patient who is willing to accept the risks, and progesterone has been used for years to help coax in drowsiness. It would seem that during our reproductive years Mother Nature loves for us to have a distinct time of rest that may not be as evolutionarily beneficial when breeding is finished. In fact, anthropologists could argue that wakefulness for those more senior could benefit the entire village by alerting to nighttime threats, adding a layer of protection for those younger folk who may be engaged in other activities of the night…or gestating. My patients are not willing to add their late night list making, racing thoughts, and counting sheep to the benefit of the “village.” In fact, more than once I have had a patient tell me she would rather take hormones and accept some risk than to never sleep well again.

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Before considering natural ways to aid sleep, it is important to identify which category the sleep problem falls into as this can determine the way to treat it.

The U.S. National Institute Of Health categorizes insomnia this way:

1. Transient insomnia is just a temporary sleep problem lasting a few days or even a couple of weeks.

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This is going to be VERY VERY VERY long because my sleeping problems have a 2-3 year history. Any replies I get beyond zero I will be very appreciative of.

I’ve posted questions/threads this in the past but the past has spanned a while hasn’t it? As the months have progressed, each time I post this I’m increasingly frustrated and saddened that I will never have a normal sleeping life to get through college and get my degree. I started having sleeping problems when I started college. To this day, I cannot recall anything particularly horrific happening to me to traumatize my sleeping patterns. 4 years ago I switched from high school to college. That’s what a good percentage of Americans do right and? Right.

I have a history of depression and a history of anxiety. Both I would say are not severe. The depression is moderate to slightly above moderate most of the time. I take 120 mg of Cymbalta for it and have done so for almost a year. I have anxiety, I used to take Xanax 3 times a day at .5 mg a clip and now I take it all at night to see if it helps me sleep any since I can cope with the anxiety in the day better now.

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Question: What can I do to help me sleep better?

Answer: Well, we all need a good night’s sleep, and sometimes during illness it becomes harder to do that because our routines change so much. The first thing you want to do is just jot down in a little notebook, “What do I normally do to go to sleep at night?” And make sure that there’s a routine. Routines help. The second thing you want to do is remember to try not to oversleep during the daytime.

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