no sleep

[rissa32]

Even when i take sleeping medicine i still cant sleep.I stay up every night and sometimes i stay up 48 hours and its stressful.Can you tell me what this sounds like and what could be my problem?

[Gregg D Jacobs, Ph.D.]

Because you are experiencing insomnia, you should have your doctor do a careful evaluation for any possible psychological factors such as anxiety or depression. You should also explore the use of cognitive behavioral therapy (CBT) since your insomnia, no matter what the cause, is due in part to learned sleep behaviors that can be unlearned with CBT. You can begin by implementing these 10 key sleep tips:

1. The belief that everyone must get eight hours of sleep is a myth. People who live the longest sleep 7 hours per night, not eight, so don’t worry about getting 8 hours of sleep. Most people need between 6 and 8 hours of sleep to function effectively during the day.
2. Get out of bed within a half hour of the same time every day, including weekends, no matter how little or poorly you have slept.
3. Reduce your time in bed so that it more closely matches the amount of sleep you average each night.
4. Use the bedroom for sleep and sexual activity only.
5. Make sure you feel drowsy when you turn the lights off to go to sleep. If you do not fall asleep within 20-30 minutes, go to another room and engage in a quiet, relaxing activity until you feel drowsy.
6. Don’t take sleeping pills regularly. They have side effects and inconsistent benefits, particularly in older adults.
7. Practice relaxation techniques at bedtime including muscular relaxation, mental focusing, and breathing techniques.
8. Take an afternoon nap after a poor night’s sleep
9. Increase your exposure to early morning sunlight as soon as you wake up to establish a more consistent sleep rhythm.
10. Exercise by taking a brisk walk 3-6 hours before bedtime. This will improve your sleep by causing a greater rise and fall in your body temperature.

Dr. Jacobs
www.cbtforinsomnia.com

[Sam_iam]

Just for starters I am no Dr. but I have insomnia as well. I have learned over the years that taking other medicines during the day/night or regularly i.e. pain medications will also make you restless and not allow you to sleep. The same goes for eating sugary substances, caffeine and vigorous activities including anything to stimulate interest in the mind. So try to keep a clear mind of things and adhere what Dr. Jacobs stated. Good luck!