for me when i get out of routine, i go to bed at the same time every night say 9pm and then get up at 8pm ( or whatever suits you) and i set an alarm and i have to get up then and i have to go to bed then, i normally spend about half an hour before going to bed relaxing and settling down and get ready for bed. when in bed and you give it a half an hour to sleep several ways to get to sleep are:
1: read a book with a not bright light ( try not to watch tv in bed as it is bright and that stops the melatonin ( a chemical in the brain that helps with sleep) from working.
2: listen to relax cds ( can get them on internet helps with mediation)
3: and if those don't help you can try " trying to stay awake" ( i know it sounds weird but it seems to work, as normally we are so focused on falling asleep and we cant so a bit of reversed psychology.
if all that fails my doc say if you have not fallen asleep within 2 hours and you are just laying there it is best to get up and do something relaxing.
hope that helps
Has anyone ever told you that you snore? You could have sleep apnea.... This will make you super fatigued. Go see your md, get a yearly check up, with a boold panel, you could be anemic, or at least get a good knowledge of how your body is doing. I have trouble sleeping also, it seems like after I get frustrated, I m past the sleeping point. I hope this helps you! Good luck, May God Bless you.
thanks freddie for the tips i will try all those things. whenever i do try and go to sleep early i wake up at like 3 0r 4 and cant go back to sleep and that really frustrates me cause im tired and i know my body is too. i do sleep with the tv on ima stop doing that and instead listen to a relaxing cd like you said.
thank you also mimi. i dont snore not that i know of but if i did im sure my husband would definitely tell me lol. i actually just recently found out i am anemic and i was prescribed iron pills. i dont have none right now but do you think that could be the problem as to why i am so fatigued and always feeling warn out? is there any supplement i can get an a vitamin store to help me with the anemia??
Hi, your symptoms are suggestive of insomnia. It is important to categorize the type of insomnia, which can be done after noting detailed history. Insomnia usually constitutes impaired daytime function due to difficulty initiating sleep, difficulty maintaining sleep, chronically nonrestorative sleep, or poor quality sleep.
In your case there is presence of difficulty in onset of sleep, impaired day time function (sleepy whole day) etc. Insomnia is also commonly associated with fatigue or malaise, poor attention or concentration, Social or vocational dysfunction, Mood disturbance and reduced motivation or energy.Your condition also needs to be differentiated from Sleep deprivation wherein it is milder form.
The initial steps you need to take is sleep hygiene education, stimulus control, relaxation, sleep restriction, cognitive therapy, cognitive behavioral therapy, phototherapy, and chronotherapy. These therapies can be prescribed by clinicians at any level but it can be better implemented by sleep specialist.
Medical therapy involves use of benzodiazepines, Nonbenzodiazepines, Melatonin agonist or Diphenhydramine against prescription for short duration.
I suggest you to consult physician/sleep specialist for further management. Take care and regards.
Insomnia can be classified as transient, acute, or chronic.
Transient insomnia lasts for less than a week. It can be caused by another disorder, by changes in the sleep environment, by the timing of sleep, severe depression, or by stress. Its consequences - sleepiness and impaired psychomotor performance - are similar to those of sleep deprivation.
Acute insomnia is the inability to consistently sleep well for a period of less than a month.
Chronic insomnia lasts for longer than a month. It can be caused by another disorder, or it can be a primary disorder. Its effects can vary according to its causes. They might include muscular fatigue, hallucinations, and/or mental fatigue. Some people that live with this disorder see things as if they are happening in slow motion, wherein moving objects seem to blend together. Can cause double vision.
The best way to treat insomnia is to use alternative medicine. I strongly recomend you to follw this link and start your treatment right away.
Understand your predicament. You could be having an entity called delayed phase syndrome, where in the biological clock is reset and occurs late. It is a circadian rhythm disorder. There is a circadian rhythm for all living organisms. It is a 24 hour cycle rhythm and the biological clock within that individual adapts to this rhythm. This can be reset by bright light therapy, sleeping pills and sometimes by sleep debt. In sleep debt, though you happen to sleep late, you condition yourself to get up early; this in turn will help you to sleep early the next day. So, try this, but if your symptoms still persist, I would advise you to discuss your symptoms with your primary care physician who may then refer you to a sleep specialist for further evaluation. Warm regards.