I need recommendations on sleeping problems?

[louie246]

I can't sleep tonight and I have to wake up at 8am then i have an interview

[Hidden]

Hello chamomile tea is good and there's a sleep hypnosis c d by Paul mackenna keep putting it on when you wake up in the night there's a teqhnique too deep breath while counting 4 hold for 7then big puff out hope these help take care x

[hurtingheart1]

Some ppl find help with small dose of melatonin you can find at many drug stores now or health food stores even Walmart & target hav I believe sleep gummies! I can’t take because I have auto immune issue so gives me blood sugar issues& strange reactions but if you don’t have diabetes or other auto immune issues maybe can help also sometimes eating turkey and drinking milk which have tryptophan In them can help a bit ? Listening to soothing sounds or music on headphones or watching asmr videos online has helped me or reading something comfortably and not too interesting but even old childrens story books can be comforting help you fall asleep ?? Hope one of these may help you?💞💞

[MrRigatoni]

Hello pleased to meet you..

Please if can suggest the following ..

Plan for sleep..

Have a routine.

Use sleep diary note reasons why not sleeping.

Bedroom is it too dark too light , hot or cold..

Switch off heating hour before bedtime cool rooms work..

Find a plan to suit you.

Avoid the following caffeine in tea, coffee, chocolate, cocoa all are stimulants keep taking near to bed time then will be still awake.

Eat sensibly three hours before bedtime ..

Include pulses beans lean meat. Trytophan is a chemical in some foods makes you sleep use those list these.

Bread wholemeal honey milky drinks. Lean meat Chicken Turkey, nuts ,dairy foods. Yoghurt.

Pasta rice bread acts as asleeping pill.. Meals afterwards whole meal bread honey yoghurt fruit good digestion and rests stomach.

Serotonin chemical in bananas used with oats porridge..

Before bedtime...

Baked beans toast baked potatoes ever had lunch make you sleepy so reserve evening meal.

Pasta soup Minestrone bread, Turkey, Chicken veggies pasta good meal..

Turn off all electricals computer TV play soothing music meditation CD calm stress free ones lots available on line..

Use quiet time sit meditate brain responds sleep..

Please any questions please ask me

Please take care

[Hidden]

Here’s my tips

Use low dose melatonin (I use one that contains 5-http, theanine and melatonin). If on antidepressants/ anxiety meds choose one that does not contain 5-http.

Look into CBT-I and ACT-I

Clean up your sleep hygiene, CBT-I covers this extensively or google sleep hygiene

No caffeine after noon, no napping unless very early in the day (this prevents us from building the sleep pressure we need and something called adenosine we need to help us fall as sleep at night)

Use of red light

Guided meditation

Sleep Genius app (I use the relaxation program) or something similar, look on YouTube

Deep breathing exercises (these don’t work for me, but might for you)

Stop thinking or trying to sleep, this pushes sleep away not brings it to you, get out of bed and do something completely not sleep related, read under dim light, jig saw, crossword, anything you do to relax you and help you get sleepy again

No devices 2 hours before bed, don’t turn on devices if you wake up

Eating before bed or when you wake is tricky. Could try a small snack containing carbs, creates an insulin spike and can make you sleepy, if you have middle of night insomnia or are bothered with any type of stomach issues due to later night eating, this might be bothersome.

I do drink something warm (milk and something called chocolate ovaltine a few ounces mixed and microwaved that has been helpful)

Best of luck with the interview. 🌺💜

[HD1960]

Best thing to do is as girly as it sounds.... take a warm bath or shower.

drink some tea and listen to calm music...pet your dog if you have one.