need serious help sleeping- tried CBD, Melatonin, Valerian, Passionflower, hops, lavender in pillow supposed to help sleep- plus certain vitamins supposed to help- nothing is working for folks who sleep around 3-4 hours a night only and are severely sleep deprived— If anyone has any suggestions, it woudl be appreciated
wine?
Have you been to the Dr lately - maybe your thyroid is off.
The theory is that if you are waking up during the times indicated, you have something going on with that organ.
Example:
Compare time-frames and side effects of medication you take - or exposures that exit through that organ - and see if anything lines up.
In my experience, it often lines up during my waking hours. YMMV
Have you talked to a sleep doctor? I had similar problems and did an overnight sleep study. I had serious sleep apnea and was waking many times per hour without even knowing it. I started using a CPAP machine now which helped quite a lot.
You can start by getting a recording Pulse Oximeter, a small ring you wear at night that records your blood oxygen levels and pulse. That will show if you’ve got serious oxygen drops during sleep. I use the “O2 Ring” and like it a lot.
Have you tried vigorous exercise and a hot shower before bed? I’ve been doing fall cleanup and regularly hauling 300 to 500 pounds of waste to the dump (six trips so far!). All that raking, bagging, lifting into the truck, and emptying at the dump wears me out. I sleep real good after those sessions. You can see the results on my O2 Ring data.
I retired five or six years ago, so stress levels are WAY below what they were when I was working. That really helped. But retirement may not be in your cards for a while.
I forgot to mention alcohol. I just saw it on the chart that aMorePerfectUnion posted.
I know as little as one drink even before 7 or 8 pm frequently ruins my sleep. I can see the consequences of that one drink on my O2 Ring, too.
The less alcohol I drink the better I sleep. I sleep best with NO alcohol. Right now I haven’t had a drink for three days.
My folks had success with Trazadone. An occasional Xanax works for me. I would suggest making sure your vitamins D and B12 are at optimum levels. When I was found to be severely low and got treated my sleep improved greatly.
Possibly your bowels are waking you. Do you have problems with regularity?
Try on otc med like sominex
If you haven't already, try a Super B Complex vitamin pill before bed.
Also, never watch TV in bed before sleep.
Trazadone, it is prescription but will do the job and with none of the bizarre side effects of the Z drugs.
Try drinking 4oz of Tart Cherry Juice about half and hour to an hour before bedtime. It’s helped me tremendously. I drink the type “not from concentrate”. It’s kind of sour tasting but easy to get used to. It costs about $4.99 for 32 ounces. I get it from Walmart.
I’ve had sleep problems since I hit my 70’s. Three things have helped some. 1. Exercise (I walk, jog a little and lift a few weights. Every other month I do 3000-4000 pushups, at about 100-150 a day.) 2. I Follow my sleep patterns nightly with a fitbit. Just observing later what happens during sleep seems to help as well as telling to me that I should stop looking at the computer earlier and go to bed earlier. 3. Meditation helps but I’ve been failing to do that lately.
Get a sleep study done to be sure that sleep apnea is not a factor in your sleep problems. I also have severe neuropathy in my lower legs. The burning, stinging symptoms prevent me from getting to sleep.
Try adding 250 mg of GABA at bedtime. I find that quiets me down. I use ibuprofen to deal with the rheumatoid arthritis pain and 50 mg Benedryl to combat itchy, watery eyes from the pet fur.
I ran across this recently.....
How to trick your brain into falling asleep | Jim Donovan | TEDxYoungstown
https://www.ted.com/talks/jim_donovan_how_to_trick_your_brain_into_falling_asleep/transcript
It’s 12 minutes long and I found it helpful.
The best to you and hope it helps.
Try music. They have them, music for sleep or rhythmic pulses for sleep.
It seems to help when I am wound up and unable to relax. Don't know if the sound keeps my brain entertained so it does not run around like a overly caffeinated squirrel or what but it does work.
Orange light beside your bed. Go to bed, turn on the light, read a bit from a real book, no e-readers. Cup of chamomile tea. One cup only. Read, sip and unwind. After about a half hour turn off light and go to sleep. The orange light seems to trigger the "it's night time" part of the brain.
Last, weighted blanket. Why does it work? Don't know. Maybe because we used to sleep in puppy piles for warmth and safety and the weight means you are in the middle where it is nice and safe?
Best of luck.
I wake up every 2 hours to head to the bathroom....
Now I could stop drinking water and soda before say 6pm but I do not and as a result I get my exercise later when I am trying to sleep 😴🚽😴🚽😴🚽...