Poor sleepers do not clear caffeine from their systems as rapidly as normal sleepers. Even one cup of coffee at breakfast only was enough to keep them awake at night. A two week trial of no caffeine may be beneficial.
Sleep in complete darkness. A recent study indicated that even dim artificial light may disrupt sleep and melatonin production.
Don’t nap. Sleep disturbances may encourage napping during the day, which can make it harder to fall asleep at a normal hour. Avoiding naps can promote sleep at an earlier hour.
Try taking your watch off and any clocks out of the room. This simple technique has worked for a surprising number of people.
Reading for 45-60 minutes.
Aerobic exercise 3-5 times per week.
Many with FMS need a water bed, sometimes even with an egg-crate pad. Some need a hard bed. Find out what works for you. Go to a store and try some.
If hypoglycemia is a problem, some are helped by a snack before going to bed.
Go to bed only when you are sleepy but get up at the same time each morning.
If medication is necessary, find out which works for you. Don’t give up – good sleep is worth the search.
Vitamin B12 can help with fatigue, insomnia, depression, and the anxiety of getting older, especially if low stomach acid is suspected. Shots may be required for large doses.
Mild acting agents like homeopathic preparations, chamomile tea, a long relaxing bath, or a touch of sea salt on the tongue with a glass of water can be tried.
5-HTP, Amino acid tryptophan – supplementing the diet with tryptophan before going to bed may produce good results in relieving insomnia.
Try drinking a cup of pure chamomile tea, taking a hot bath, or putting a drop of essential oil of lavender on your pillow.
Another helpful suggestion is to exercise about two hours before retiring, then take a good quality natural calcium/magnesium supplement about 1/2 hour before you go to bed. Avoid eating anything sweetened — even honey or molasses — within a couple hours of retiring.
I’ve also found it helpful to remove all clocks from my bedroom, and resist actually getting into my bed until I am sure that I am exhausted.
Getting adequate sunshine throughout your waking hours also does wonders to reset your internal clock!
Hormones also play a big part in our sleeping patterns — if the problem continues, it would be worthwhile to get your levels checked out by a health care professional.
The herbs valerian, scullcap, and catnip are said to be useful for insomnia. The only thing about using herbals for any condition is that it takes up to 30 days for them to be effective. Old folk remedy for insomnia is to use warm milk with a little honey added.
Bad late night tv. Try proving the Caine-Hackman theory (look it up). As soon as something comes on that you actually want to watch, or that you are trying to concentrate on, you will fall asleep.
#1 by Goldista on May 6th, 2010
Suggestions –
Poor sleepers do not clear caffeine from their systems as rapidly as normal sleepers. Even one cup of coffee at breakfast only was enough to keep them awake at night. A two week trial of no caffeine may be beneficial.
Sleep in complete darkness. A recent study indicated that even dim artificial light may disrupt sleep and melatonin production.
Don’t nap. Sleep disturbances may encourage napping during the day, which can make it harder to fall asleep at a normal hour. Avoiding naps can promote sleep at an earlier hour.
Try taking your watch off and any clocks out of the room. This simple technique has worked for a surprising number of people.
Reading for 45-60 minutes.
Aerobic exercise 3-5 times per week.
Many with FMS need a water bed, sometimes even with an egg-crate pad. Some need a hard bed. Find out what works for you. Go to a store and try some.
If hypoglycemia is a problem, some are helped by a snack before going to bed.
Go to bed only when you are sleepy but get up at the same time each morning.
If medication is necessary, find out which works for you. Don’t give up – good sleep is worth the search.
Vitamin B12 can help with fatigue, insomnia, depression, and the anxiety of getting older, especially if low stomach acid is suspected. Shots may be required for large doses.
Mild acting agents like homeopathic preparations, chamomile tea, a long relaxing bath, or a touch of sea salt on the tongue with a glass of water can be tried.
5-HTP, Amino acid tryptophan – supplementing the diet with tryptophan before going to bed may produce good results in relieving insomnia.
Magnesium supplement
#2 by curious on May 6th, 2010
something sweet. Peanut butter and jelly sandwich or cake. A little milk with that will put me to sleep.
#3 by igi on May 6th, 2010
ice cream
#4 by Sierra on May 6th, 2010
Try drinking a cup of pure chamomile tea, taking a hot bath, or putting a drop of essential oil of lavender on your pillow.
Another helpful suggestion is to exercise about two hours before retiring, then take a good quality natural calcium/magnesium supplement about 1/2 hour before you go to bed. Avoid eating anything sweetened — even honey or molasses — within a couple hours of retiring.
I’ve also found it helpful to remove all clocks from my bedroom, and resist actually getting into my bed until I am sure that I am exhausted.
Getting adequate sunshine throughout your waking hours also does wonders to reset your internal clock!
Hormones also play a big part in our sleeping patterns — if the problem continues, it would be worthwhile to get your levels checked out by a health care professional.
#5 by Alfred on May 6th, 2010
You can try melatonine I bought it at walmart and cvs its natural no side effects take it 1 hour be4 bed time It really works.
#6 by siobhan on May 6th, 2010
Take a look at this webpage on insomnia and sleeping, its really informative:
#7 by jeabwjw on May 6th, 2010
The herbs valerian, scullcap, and catnip are said to be useful for insomnia. The only thing about using herbals for any condition is that it takes up to 30 days for them to be effective. Old folk remedy for insomnia is to use warm milk with a little honey added.
#8 by badkitty1969 on May 6th, 2010
Bad late night tv. Try proving the Caine-Hackman theory (look it up). As soon as something comes on that you actually want to watch, or that you are trying to concentrate on, you will fall asleep.