How Do You Get To Sleep?

[aener]

I don't know if I normally sleep alright and go through phases of finding it difficult, or if I always find it difficult and go through phases of finding it easy.

Either way, I'm finding it very difficult to get to sleep at the minute.

It's been a problem for a long time now - on and off since early teens. I've been to the doctors about it twice before, and all they tell me is to be sure to get some physical activity done in the day, and to have a milky drink before sleep. I do get activities done during the day, and warm milky drinks don't help (nor do I like them ).

They also say look at my diet. Granted, it's not particularly healthy, but it's not terrible and it's not changed since I was in my last good-sleep phase.

Do any of you have any tips?

I struggle getting to sleep before 03:00 almost every night, and I feel like I've not slept at all if I don't get around ten hours. 04:00-12:00 is the only eight-hour sleep that feels like a night's sleep, but that interferes with daily life, obviously.

When I'm in a good sleeping phase, I'm fully refreshed on about seven.

To hopefully put it in context, on Friday night my housemates had a houseparty, so I didn't get to sleep 'till around 04:00. I was riding Coventry on Saturday, so had to get up at 08:00 to leave at 08:30. Drove for ~2.5 hours. Rode reasonably hard from 11:30-16:00. Drove an hour back to my parents' for a family meal, and I still didn't get to sleep until around 02:30.

It really sucks. I'm so tired, but I can't sleep. Any pointers/advice/tips much appreciated.

I know this isn't the right place to ask for help, but the doctors never say anything useful, so I'm just after your personal experiences.

Ta.

[dann2707]

I had this at Uni last year, and I fell into a f**king horrible routine which led to me missing lectures and work. Was an awful place to be, but you seem to be getting up fine, i just used to sleep through the day.

The way I get tired now is reading in bed, it's amazing. After around 40 mins reading my eyes just start to droop and I fall asleep. I presumed you do this anyway as I noticed your kindle next to your bed.

[MonsieurMonkey]

Sleeping pattern. If it takes 2 hours of lying there from 8 until 10 to get to sleep, do it. Once you've got that routine sorted you'll be fine. You need 6 to 8 hours sleep a night. 7 seems to work best for me. Find out what's best for you and go for that. It'll take a while but it'll be worth it.

[manuel]

dont drink redbull/coffee/coke/monster etc...

[Laurence--Trials]

Do you end up thinking alot which could be distracting you from sleep and keeping you awake? i have this somethimes but not as bad, if i do have it though and im up for ages i'll usually go down and take a calm tablet which will get me to sleep in the next 30mins or so.

[Mikee]

Do you end up thinking alot which could be distracting you from sleep and keeping you awake?

I suffer from this. The best thing I found to over come this is background noise. If I turn the TV down so it is just about hearable and put the sleep timer on while I fall asleep, It works a treat. Unless there is something I am really excited or worried about that I can't shift from my mind.

[kyle-livesey]

This happend's to me farily regualry can't get to sleep for what seems like forever to combat this I try go to bed 2 hours earlier than ide like I no it's a wasted 2 hours of just lying there but once the routine is set I find it only takes up to half hour to nod off the only thing that upsets this is wen the routine changes like say if I get into get after 11 sober that is, I can't sleep Donno why just can't. Other than that get really drunk find it only takes 30 seconds to pass out usally or try some sleeping aids like pills body rubs sented candels all are said to work never tried any other than the pill's when I was really struggling like you and did find them to work .

[JD™]

I'm afraid monkey has the only feasible course of action here. Much like a baby is trained into a sleeping pattern through patience and iteration, that's what you'll have to do now too.

I had to go through this about 18 months ago, but it was too hard so now I just drink every night, not healthy but more fun.

[trialsrider101]

i had pretty much the exact same thing your describing ,not sleeping, irratable when awake and it took me what felt like years to nod off

for a long time i had to fall asleep listening to music which helped alot as mikee said background noise is a really useful tool in combating (spelling) sleep deprivation or sleep anxiety.

it still takes me ages to fall asleep but i have put it to good use working nights ,after a twelve hour shift my body screams sleep but it can usually still take about an hour of listening to music.

also try not to go down the sleeping pill route as they sometimes have som bad side affects.

[wozz]

Yeah i find music is a pretty good one for getting to sleep. my preference if acoustic/folky music i find it really relaxing and then just wack the computer on a sleep timer. hope your sleeping improves soon!

[tomturd]

I used to be terrible at getting to sleep, the 'rules' i've come up with over the years...

Get up early - most important.

No booze before bed.

Go to bed early, stay there.

No TV/computer before bed.

Don't resort to going on the computer or getting up if you cant sleep.

Read

Some people say listen to music, I find if I do that then I just stay up listening to it.

No looking at clocks, even if you think its 6am and you're still awake.

Live with the boredom of just lying there, accept it, don't get annoyed.

Get rid of all noise (ear plugs are flippin amazing if you can get used to them), turn off humming stereos etc.

Block out all light, turn off TVs with standby lights etc.

edit: my gf says she tries to remember obscure stuff, like the names of her old teachers, might work

[Revolver]

Providing I at least feel a little bit like sleeping, I have a system for getting there.

Normally, when I try to sleep I let my mind wander. I think in words and I can get carried away thinking of shit and because my brain's working at 100mph it takes ages until I burn out and go to sleep.

When I TRY to sleep, this is how I do it:

Lie in a comfortable position. Usually I lie on my back with my hands over my waist, or on the bed.

Focus on your breathing. Breathe slowly. Think about how slowly you actually breathe when you're sleep and gradually, maybe over 30-60 seconds slow your breathing to this sort of speed.

Now, relax your head, and your face muscles.

relax your shoulders

relax your chest

relax your arms

relax your abs

relax your waist

relax your upper legs

relax your lower legs

relax your feet

The end result is you're lying there with your body feeling like dead weight.

Now, try not to think of too much. I'm shit at picturing stuff but I try to picture doing something, going somewhere. Thinking a little bit is ok but try to keep tabs on it.

Always keep breathing slowly.

You might sort of snap in and out of awareness, you're aiming to go out but sometimes you do just snap aware again. If it happens just keep at the original goal - not too much thought. Try to sort of feel for when you're drifting off and kinda encourage yourself to do it. Try to gently become absorbed in whatever you're picturing.

I don't always do it but it helps me get to sleep quickly if I need to. It even works when my mind is f**ked. If you're not at all tired it might not work.

[Greetings]

I have similar problems on and off. Here are my observations and tips:

The later you go to bed, the more difficult it is to fall asleep. Go to bed at midnight. If you find it impossible to fall asleep, take half a sleeping pill, be sure to set your alarm clock to 8/9am. Repeat this for 2-3 days until you're able to fall asleep at midnight without any pills. Not sure what your occupation is but if you don't need to get up early and finish up sleeping till noon, make sure you start getting up in the morning. Usually this does it for me, not only do I get a proper nights' sleep but feel very well rested in the morning. And the day seems to last forever when you're up early. Also no tea, coke or other fizzy beverages in the evening.

I recently had an annoying virus infection which totally f**ked up my sleep for about 3-4 weeks. I found it very difficult to fall asleep and very difficult to sleep despite trying to go to bed as early as possible. What I found helped a lot in getting some rem sleep was:

- No computer or TV 2 hours before going to bed

- Cold bedroom and tidy bed (tidy room would be even better)

- Relaxing bath

- Reading a book in bed

[aener]

Thanks everyone. I'm already doing a fair few of these things, but I'll start doing the others too. Hopefully it'll work.

I do read before bed - but it's almost as bad as watching films. I get really engrossed in it and forget I'm supposed to be winding down. Suddenly it's 04:00

I've never taken sleeping pills - always just hacked it up until now. Might consider them if it gets much worse.

[Greetings]

I've never taken sleeping pills - always just hacked it up until now. Might consider them if it gets much worse.

Be careful if you do, I'd only recommend a small dose to get your biological clock "straightend out" if nothing else helps. Forcing yourself to get up really early for a few days in a row could do the trick too.

[1a2bcio8]

Have a stretch before bed time; as in right beforehand. I do this every night. The mind and body are connected and the loosening of one should loosen the other.

If this doesn't work then when you are lying in bed turn your attention to three different visual items (the wardrobe, the lamp, etc). Just study them, not with language but just experience their qualities. Spend a few minutes on each item. Then move onto three different sounds (your breath, the wind, etc.). Finally, turn your attention to three different bodily sensations (your breath again, your fingers - the area of the brain is particularly good for inducing sleep). Remember, try to just experience them rather than thinking about them. I used to use this technique, before I came to meditation which sorted my sleeping problems out, and found it to be effective.

Alternatively, and this is the technique I use each night which comes from my yoga practice, when you are lying in bed, scan through the different parts of your body. Begin with the feet, move onto the ankles, the lower legs, the upper legs, and so on being aware of your breath at the same time and even sending it into the area you are 'scanning', if you are able, and perhaps spend 3-5 breaths for each area. If you get to your head then repeat. Usually I fall asleep before I reach my head though.

The point with both these techniques is that they shut down the intellect by just experiencing rather than reacting with ideas to what one is paying attention to. Probably your intellect (that internal voice that classifies everything) will keep distracting you but if you keep coming back to just experiencing a certain sight, sound or your body eventually it gives up. This may actually work for you straight away but it may take some practice.

Alternatively, if you are really desperate, then meditation teaches one to drop the intellect more consciously but this is a more committed practice.

Edited November 22, 2011 by Ben Rowlands

[-Dylan-]

A method that I find really effective, which is also something which appears to be a common trend from what has been suggested above, is to occupy your mind with something completely banal, just about enough to inhibit any active and stimulating thought.

A technique I read about and always works for me is to firstly get into a reasonably comfortable position in bed, and then to slowly count down from 100 to 0. I find trying to breath slowly, and pretty much match my counting pace with my breathing.

If you find yourself switching to a new thought go back to the counting and to be quite disciplined in your concentration. I have never had this technique fail me. Though, if I get to about 40 and feel like I’m not about to drop off I go back to 99.

[Simpson]

Its all about routine....... simple.

When I work in London I go to bed at 1pm and wake up at 8 everyday even weekends you find it natural after a while of peeling yourself out of bed.

At uni I go to bed at 4-6 and get up whenever I need to... but its not an issue for me.

If its such a big issue for you that your going to the doctors then just get into a routine, dont have lie in's and force yourself to get into a routine.

[JT!]

2 wanks.

[Dave Anscombe]

meditation/joint......

[Fishy]

GHB

[bikeperson45]

Try watching the Bourne movies, they always put me to sleep.