insomnia

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I am having difficulty sleeping, and I am wondering if anyone else here has the same problem and has found a way to improve the situation.

My problem is due to the fact that it takes me ages to go to sleep. This is due, I think, to high anxiety and to the fact that I keep thinking about all sorts of things. Thoughts keep popping up in my head while I lay awake in bed.

So... any tips?

Same thing going on here: 03:54 AEST.
Meditation is normally the only thing that stops my brains whirring.

Well you can try some melatonin. It is easy to find and inexpensive, completely harmless. Your brain is supposed to make melatonin, but sometimes we dont make enough to combat the racing thoughts at night. It will not hurt you to try it.

Otherwise, maybe look at your routine- do you get enough exercise, eat a healthy diet? Too much sugar or caffeine can make some people have problems sleeping. If you do active things close to bed time it might make you too revved up to sleep. You can make it a habit to start winding down an hour before you plan to go to bed. You want to start getting into a routine so your brain will start to recognize it is close to bed time and start producing melatonin on its own.

Chamomile tea or Valerian root are more natural sleep remedies you can try too. There is always the possibility of being allergic to these types of remedies, so just be aware of that.

If all else fails you can talk to a doc. I was on an anti-psychotic for a little while for racing thoughts that kept me awake, but that is a last resort. I didn't really need to do that once I had established a routine and better habits as far as exercise and nutrition. But if you need it, then you should at least consider medical intervention.

I also have trouble falling asleep. It helps me to have some sort of repetitive sound, like the ocean (on CD, unfortunately I don't live right on the beach) or the hum of a fan or something. Then I go through the names and capitals of all the countries. It keeps me from thinking too much about all the things that make me anxious.

^^
Don't lay awake in bed. Ugh that's awful. If you can't fall asleep, get up, go to the living room and read a book.

DO NOT turn on any bright lights, or watch TV, or stare at a computer screen, at least an hour or two before bedtime. The artificial light will trick the brain into thinking it's daylight and you'll have a harder time falling asleep.

Try this trick. Stay up way way late, until you can barely keep your eyes open, and then go to bed. You'll need to make up the time by getting up later of course. (Remember the above rule: don't watch TV or computer screen if you are staying up late.) Staying up late and then sleeping for 7-8 hours into late morning is preferable to tossing and turning half the night.

Melatonin is the only thing that worked for me. It doesn't work completely though....it still takes me a really really long time to fall asleep......but not quite as long and I sleep deeper and wake up less often.

Melatonin is the only thing that puts me to sleep besides waiting till the sun rises when I'm completely exhausted.

my problems were with tinnitus and severe pain. went to hospital sleep clinic, etc. the thing that has worked best for me is prescription drug soma. also use floor fan for comforting white noise. works better for me than 'sleep machine'.

no telling what will work for you. lots of good suggestions here from lots of humans, so, a place to start.

thing about soma....addictive if used frequently.

good luck to you.

To all those who have responded - Thank you very much for trying to help.

I am interested in a few of the suggestions. Those who have tried natural remedies - how have they worked for you? Somebody on another forum has said that Valerian root slowed down her racing thoughts so it was easier to go to sleep - is this how it has worked for you too? How about the other natural remedies that you have tried, how have they worked? (if you haven't already said)

Valerian root did not work[b]k for me...........as I said melatonin was the only pill that worked (somewhat) for me. You said that your insomnia is caused by anxiety....and mine is as well.........I always describe it as not being able to "turn down my thoughts" so that I can sleep. Doing something that I find relaxing before bed helps me somewhat. For example, you might try reading a book, but (if you're anything like me) it has to be a book that is not too interesting or exciting to you (or you'll get too absorbed in it and stay up late and/or be too aroused/energized and won't sleep). You also don't want to read a school textbook (if you're a student) bcs then you might start thinking about school/ worry about memorizing the text etc. It is difficult for me to find something that I find relaxing and interesting enough to keep my attention but not too stimulating. However if I do find something like this that I can do for a couple hours before bed (after I am already a little tired) then that helps me sleep more than anything.

By the way I have tried every home remedy the drug store sells as well as prescription meds for sleep. I have also tried to fix my "sleep hygiene" and go to bed and wake up at the same time each day, not do anything in bed except sleep etc. I have tried meditation and breathing exercises too. Insomnia has been one of the biggest problems that I have dealt with in my life. I wish I could give you better advice....if you find something that helps you please let me know!

Melatonin for certain. It is the most natural and safest sleep aid there is. It is normally manufactured in the pineal gland in regulation of the circadian rhythm. If that normal sleep cycle is disrupted due to sleep problems caused by anxiety, or in my case, simply drifting into the habit of becoming a night owl; then the gland malfunctions and melatonin production falls. Only then does synthetic melatonin become effective at restoring the balance. I have had terrible troubles establishing a proper sleep cycle my whole adult life. Fighting insomnia is a constant battle, one which I lose alot of the time. Sleep aids are definetly sometimes helpful.

I used to have a lot of trouble getting to sleep and meditation or relaxation cds helped. Now I just have trouble staying asleep

I sleep through the night, when I drink that sleep and relaxation tea. I don't always sleep through the night, when I take melatonin.