Extreme sleeplessness

[aiden1224]

I have a big problem - for months I have not been able to sleep properly. I have moved to another flat where the people upstairs are quite noisy, but also in the flat before where it was very quiet in the bedroom I was not able to sleep. I have problems to fall asleep when there are just some small sounds and even in the middle of the night, when it is completely quiet, I wake up between four and five in the morning and cannot fall asleep anymore. During the day I am so tired that I could fall asleep anywhere. As soon as I go to bed it is over, I can’t sleep. I know from people that they can sleep even with noise around them. Are there any techniques, which I can learn to ignore these sounds, or is there a homeopathic remedy, which could help? I also have many problems in my life at the moment, at work; I have no partner and feel lonesome etc.

[billybrads]

aiden-I have serious sleep issues myself. I know exactly what you mean about being exhausted all day and then not being able to fall asleep when you get into bed. And of course your personal problems could be playing in to your problem as well, but if you really think it is the noise that is bothering you, then I suggest you get a fan or a white noise machine or some relaxing cd's (of the ocean, classical, something like that)

[escapee]

Dr. Murray Natural Living | Insomnia and Sleep-wake Cycle Disorder

Avoid nocturnal hypoglycemia. In my clinical experience I have found nocturnal hypoglycemia (low nighttime blood glucose level) is an important cause of sleep-maintenance insomnia. When there is a drop in the blood glucose level, it causes the release of hormones that regulate glucose levels, such as adrenaline, glucagon, cortisol, and growth hormone. These compounds stimulate the brain. They are a natural signal that it is time to eat. Good bedtime snacks to keep blood sugar levels steady throughout the night are oatmeal and other whole grain cereals, whole grain breads and muffins, and other complex carbohydrates. These foods will not only help maintain blood sugar levels, they actually can help promote sleep by increasing the level of serotonin within the brain.

Eliminate caffeine. It is essential that the diet be free of natural stimulants such as caffeine and related compounds. Coffee, as well as less obvious caffeine sources such as soft drinks, chocolate, coffee-flavored ice cream, hot cocoa, and tea, must all be eliminated. Even small amounts of caffeine such as those found in decaffeinated coffee or chocolate, may be enough to cause insomnia in some people.

Other food compounds that can act as stimulants include some food colorings. Adverse food reactions such as food sensitivities and allergies can also cause insomnia. Although not considered a stimulant, sugar and refined carbohydrates can interfere with sleep. Eating a diet high in sugar and refined carbohydrate and eating irregularly can cause a reaction in the body that triggers the "fight or flight" part of the nervous system, causing wakefulness.

Eliminate alcohol. Alcohol causes the release of adrenaline and disrupts the production of serotonin (an important brain chemical that initiates sleep).

Avoid nocturnal hypoglycemia. In my clinical experience


B12 Methylcobalamin from Natural Factors. Methylcobalamin is the body's active form of vitamin B12. Methylcobalamin has been shown to help some people suffering from what is referred to as sleep-wake disorder. This disorder is characterized by excessive daytime sleepiness, restless nights, and frequent nighttime awakenings. It is very common in shift workers and the elderly. In people with sleep wake disorders, taking methylcobalamin (3 mg daily) has often led to improved sleep quality, increased day time alertness and concentration, and improved mood. Much of the benefit appears to be a result of methylcobalamin influencing melatonin secretion. Low levels of melatonin in the elderly may be a result of low vitamin B12 status - one of the most common nutrient deficiencies, especially in the elderly.

[John Hill]

Although some health experts might disagree, I think you should try eating a good size meal just before you go to bed. I used to have difficulty sleeping but now I always eat just before going to bed and I have no problem sleeping.

Avoiding caffeine altogether will also help. It can stay in your system for 4-5 hours after you take it. Sleeping tablets may initially help but over the long term you may become dependent on them and then your problem may become worse.

Also, do some fairly rigorous exercise during the day to burn away some of the negative energy you have in your life from work or from feeling lonely but don't exercise 3-4 hours before bedtime as this will raise your core body temperature and make it hard to fall asleep.

I have addressed sleeping issues and worrying about problems on my website, maybe some of that information might help. The link is below.

John

[taylor2]

hi! i use melatonin and it helps me sleep and get to sleep fast. i have always had a sleeping problem.i quit all caffeine-that was so hard cause i loved coffee.i turn off my phone.the melatonin seems to help alot.and to try and not think about not sleeping and try not to think of sleeping and how u aren't.if my hubby and i are on a trip and i am sitting up and noddening off-as soon as he says"here-get this pillow "or" put your seat back"... i am fighting the battle of now trying to nod off and i can not.not after he makes it an issue which he does not mean to do.so i try to relax into the sleepy-ness and good feelings of our new mattress and feel how good it feels.i get my hot water bottle for my feet and in no time...i am sleeping.then the next problem...how to stay asleep. i always get up after 4 -5 hours and roam around the house...all nite.agh!! good luck

[placebo]

You have to start doing some physical work. Go to the gym or start jogging. But not just so you can say that you've done it. You have to go to the extremes, be so tired after training that you can't stand anymore. I tried that and it is helping.

[빈센트]

I agree with placebo. Weight lifting makes me sleep as sound as a baby. On days I don't work out, I find it very hard to sleep.

[Melanie]

A "quick fix" solution worth trying is to avoid using your computer within several hours of your bedtime.

Computer screens give off a blue-toned light that mimics the wavelength of morning light, and could possibly trick your brain into turning off production of melatonin, the "sleepiness hormone" that is normally produced at night.

There has been interesting research done lately on how various colors of light affect our circadian rhythms. Here's a link:

Science News