How to deal with insomnia?

How to deal with insomnia?
Guys I've been waking up everyday at 3 am and then i can't sleep anymore, no matter how hard I try, I just can't, do you suffer insomnia? How do you guys deal with it? I just can't sleep after I wake up at that exact moment.

Comments

rage35
I don't suffer from insomnia but my parents does. It's just a normal thing when you are aging but if you are still young, it's a different story. Some of the causes is that if a person thinks too much especially if he/she has problems to deal with. It's best to have a nighttime activity such as doing exercise prior to going to sleep and drinking a cup of fresh milk will help you get better sleep.
Posted by rage35 on 07-07-2017
Corzhens
I don’t think it’s the night time activity that can suppress insomnia but the daytime activities. If you are busy for the whole day that you failed to have your nap in the afternoon then you will surely be sleepy at night. But don’t sleep earlier than your bedtime so you can regulate the time when you should wake up. It is like experiencing jet lag that you have to adjust your sleeping habit.
Posted by Corzhens on 10-29-2018
JaiGuru
Hello fellow insomniac.

The first thing you should do if you at all have the means is to speak to your doctor. They'll most likely do two things; run a battery of chem labs on you, including a thyroid study to rule out hyperthyroidism, and refer you to a sleep clinic where you will undergo a sleep study. You really should do this because if you do have hyperthyroidism it's best to detect it early and the treatment is very safe and effective. Furthermore, when you are not getting enough sleep your heart is working harder than it should which can actually trigger hypertension in some people. Enlarged hearts are no laughing matter!

Until then, there's a few things you should do to promote better sleep. First off, make sure your room is cool. Second, do not exercise in the later third of the day if at all possible but do exercise earlier to both promote better health and tire you out. If you're using any kind of stimulants including caffeine or tobacco you need to stop. Note that this will further disrupt your sleep until you pass the first stage of withdrawl so don't get frustrated if you take this advice and that happens. Do your best to go to bed at the same time every night and, while we're on the subject, sleep at night unless you simply cannot due to your job. Turn off all screens at least an hour before bed and read a book or do some other non-stimulating activity. Finally, do meditational exercises when you're lying in bed. The idea is to occupy your mind so that you're not thinking about how miserable it is to not be able to sleep, but not with something equally stressful.

A good method I have used in the past is to take a few deep, cleansing breaths, and then breath nice and slow. Count in your head each breath and visualize the number as a white character on a black background. Listen to the sound of your breathing as you do. Thoughts will intrude on this exercise, especially when you're new to it. That's perfectly fine! Acknowledge you had a thought and simply go back to your exercise, no stress. Only count as high as 100 as you don't want to tax yourself. I have found I am often asleep by 300 but there's no right or wrong here so don't get hung up on the specifics.

I hope some of this helps you and I wish you better night's sleep as soon as possible!
Posted by JaiGuru on 07-07-2017
hermessantos
Great tips! I also think reading a good book is just great to have a good night's sleep.
Posted by hermessantos on 07-08-2017
galegatling
Good tips sir! I would definitely keep these in mind. Cheers!
Posted by galegatling on 07-09-2017
SimplyD
There is a myth that 3 a.m. is witching hour. That is why, some people gets awakened at that time . Though, it's just a belief but some said they experience it. For me, when insomnia attacks me, i make use of it. I would get my iPad and come here or at myLot. Or if not, I play in my mobile . When hubby awakes to urinate and see me not sleeping yet but playing, I haveto explain I can't sleep. The next day, i will be late to work because I have to oversleep, to catch my lost sleep. anyway, they will just deduct the corresponding amount for my late from my pay.
Posted by SimplyD on 07-08-2017
peachpurple
You sound like my hubby. He can sleep but suddenly he wakes up after a turn, he can't sleep anymore. He said that it is the bed , so he slept on the sofa. Sometimes he think too much during the day time, so at night when he sleeps, he can't sleep soundly because he is worried. You need to know what makes you feel uneasy before you sleep. Rectify them so that you can sleep soundly. Oh yes, he is a light sleeper. So, close the door, don't use exhaust fan or purifier. Reduce the noise.
Posted by peachpurple on 07-08-2017
arachnophobik
Have more exercise and healthy diet in your life. I always recommend exercise to my friends suffering from insomnia and it usually works for them. Your body pretty much has no choice but to rest if it feels very physically tired. Applying a healthy diet might work too as I've known people who have better sleeping routines compared to those who keep eating junk food and fast food. Aside from that, you could try binaural beats on Youtube and see which one works for you to get to sleep.
Posted by arachnophobik on 07-08-2017
hermessantos
I also agree with you. I believe that physical exercise, a good diet and positive thoughts at bedtime is one of the best recipes to avoid insomnia and get a good night's sleep.
Posted by hermessantos on 07-08-2017
overcast
Meditation and mindfulness. That's how I think one can beat the insomnia. I have learned that some of the time such practice of the mindfulness and breathing exercise can do wonder. It may not be for all. But slowly it can grow over all of the people. So I think breathing exercise is something one must try. I think that way you can get over the insomnia. Slowly this practice does help. You just have to show up for it.
Posted by overcast on 07-08-2017
Denis_P
I've been dealing with various degrees of insomnia for most of my life, but I've come to the point where I've found a number of solutions that have actually given me consistent sleep. For starters, good bedtime hygiene is really important. I stopped browsing the internet or watching television about an hour before I head to bed, and I also don't use my bed for anything besides sleep. If I'm looking to relax and read a book or listen to music, I use the sofa.

Then there are good mental and physical habits. These include regularly exercising to keep your body in shape, and meditating to keep your mind in shape. There are supplements which also help you fall asleep and stay asleep by reducing anxiety and giving your body signals it's time for bed. These include magnesium, valerian root, and melatonin. A combination of these things have rendered my persistent insomnia practically nonexistent.
Posted by Denis_P on 07-08-2017
Mehano
Well, stressing out over it will only worsen the matter. Before I give you some tips; if your insomnia continues for a long time you should try seeking medical help or you could get too exhausted to even function properly due to constant lack of sleep.

Anyway, I have some issues with insomnia and what helped the most is herbs. Herbal teas that you can make before bed that have a calming, soothing effect on you and your body. Besides that, don't nap during the day. Don't drink too much caffeine like coffee or energy drinks. Make sure that you are getting plenty of fresh air and enough activity. You could also try putting rain or relaxing sounds on in the background while you try to sleep. You have plenty those types of videos on YouTube that are hours long.

Hope any of these things work for you.
Posted by Mehano on 07-08-2017
galegatling
It's definitely stress and not enough exercise and healthy diet. I used to have insomnia because I was lacking this vitamin (which I forget now x.x). What I did was, I ate a lot of healthy food, fruits and vegetables. I also did exercise almost everyday.
Posted by galegatling on 07-08-2017
wallet
I agree with you, a healthy diet and exercise will help him to have a good sleep at night. Maybe if h will drink a calming tea will relax him even more, but it should not abuse on this because he can get addicted and need to drink a cup of tea every night!
Posted by wallet on 07-23-2017
WildSpirit
Fortunately I don't have this type of problem (and I hope to never have it because I love sleeping, haha), but I think that great ways to take advantage of this are to listen to music and study. Of course, if it's something severe, you need to seek for expert help... Because alone you'll never be able to solve the problem.
Posted by WildSpirit on 07-08-2017
hermessantos
I think the great villain of insomnia is anxiety and not lack of sleep itself. Usually I try to feed my thoughts with good things and leave bad thoughts aside. Good tea and relaxing music can also help me feel calmer and ready for a good night's sleep.
Posted by hermessantos on 07-08-2017
hermessantos
I had a lot of insomnia on Sunday nights because I was just worried about the workday on Monday. I work at home today and I do not have this problem anymore. I realized that I had a lot of anxiety, so that was the main problem that caused my lack of sleep. Today, I believe that positive thinking, reading a good book before bed, good eating, and practicing physical activity can simply make insomnia disappear.
Posted by hermessantos on 07-08-2017
morgoodie
I go through bouts of insomnia and it can be so frustrating. I seem to be tired during the day and then once it should be time for bed I am no longer tired. I will stay up until the early morning hours before finally going to bed, but then I cannot fall asleep right away. My mind always seems to be running and I cannot turn it off. Sometimes if I wake up and cannot get back to sleep, I will get up and not focus on trying to sleep. Sometimes, focusing on trying to get to sleep will not keep you relaxed enough to sleep. Talking to your doctor might help you to come up with a solution to your problem.
Posted by morgoodie on 07-12-2017
vinaya
have you tried meditation? Meditation has many health benefits and one of them is you will get a good sleep. However, it takes time to reap the benefits of meditation. If you want instant result try lavender oil. Some drops of lavander oil on your pillow will help you sleep easily and soundly. You can also try warm bath, or warm milk, before going to bed.
Posted by vinaya on 08-24-2017
Dkaraly
When it's very late at night and I can't sleep even when I have been lying on my bed for hours, I read until I get sleepy or I drink a calming tea. I also meditate and sometimes I listen to soft music, classic music is the best for that purpose.
Posted by Dkaraly on 08-28-2017
narutos3nn1n
Can't believe I found a topic like this one, it really relates on my situation as I also wake up sometimes somewhere between 4 to 5 am and from that, I find it hard to get to sleep again and I begin to feel that I lacked enough sleep as I rise on the bed between 7 to 8 to go to work. Also, I'm not really that insomniac but I tend to sleep quite late mostly because I can't really fall asleep fast as most of the time my mind is kinda floating around and thinking really a lot before I feel the urge too sleep. I go to bed at 9 but to my luck, I ended up getting sleepy past 11 already and 12 in the midnight some times.
Posted by narutos3nn1n on 09-07-2017
Marvadaum
The best solution I found for insomnia is to wear yourself out. If you work, work out, and generally keep busy throughout your day, the odds of falling asleep quickly are much better. You might do all those things and still have a hard time sleeping but I guarantee that it will help. Some natural medicine might help also.
Posted by Marvadaum on 09-07-2017
Juliemonkey
Speak with a doctor about it. The long term solutions are theoretically behavioral changes like keeping regular hours regardless of if you are tired, not using computers & screens 1 hr before bed, not drinking too much liquid after dinner (or earlier), etc. I also like a blindfold for both the pressure and the darkness.
Posted by Juliemonkey on 10-20-2017
Wubwub
I go through this a lot too sometimes and I get how frustrating and infuriating it can be. Sometimes I wake up at 5am and want to go back to sleep but I can't and I just have to deal with it. I don't really have any solutions but I agree with the other posters here that maybe exercise can help. I think it will work if you do that because exercise really does fix a lot of things physically. There are also little tricks like not looking at monitors or tablets before sleeping.
Posted by Wubwub on 12-06-2017
vinaya
By the way what's the problem when you wake up at 3. You can start working out when you cannot sleep any more, or work on your assignments etc. Maybe you could read books when you cannot sleep. You can use your time to do something creative instead of seeking for ways to sleep more.
Posted by vinaya on 01-01-2018
Corzhens
One of our professors in college said that insomnia is like having a jet lag which means your sleeping habit is not in stride with the normal, i.e. sleeping at night. The effective way of treating insomnia, according to that professor, is to be in stride with the normal bedtime hours. Suppose you want to sleep from 10 pm to 6 pm then go to bed at 10 pm. And if you couldn’t sleep, do something else that is productive. Don’t just toss and turn. In other words, don’t sleep. However, you really should not sleep after your desired bedtime hours of 10 pm to 6 am no matter how sleepy you are. In 2 or 3 days, your body will adjust to your desired bedtime hours.
Posted by Corzhens on 01-07-2018
JoeMilford
Insomnia--this is the story of my life. Ever since I went through some intense emotional trauma lately, I am unable to get any good sleep, it seems. It is as if I can't turn my brain off! I have tried certain teas, taking Benadryl (but this habit becomes unhealthy), exercise--you name it. I think I will try reading--that would benefit me in many ways. I find that I will go several days without good sleep, and then I will have a "crash day" where I sleep for like ten hours or something. I realize that this is unhealthy, but I do not want to get on some sleep aid, like Ambien or something. I am just gonna have to tough it out.
Posted by JoeMilford on 02-13-2018
ion
And that's my problem too. If I just know, I will help my self first. But actually what I'm doing is to drink beer to help me to get sleep. watching movies, or what ever advise coming from the net is actually not helping. But during my rest days, I always push my self to the limit to not to sleep, It helps me to restart my body one or two days, it will go back to normal, and can't sleep again.
Posted by ion on 03-08-2018
hermessantos
It is common for insomniacs to go through a cruel negotiation phase with the alarm clock, which only makes the problem worse. After all, the perception that you will spend the next day with an immense mental and physical fatigue from lack of sleep will increase your anxiety and, consequently, will further decrease your chances of getting to sleep.

So it's a great idea to put it in your head that will be the exact opposite: I'll wake up very well, thank you. The thought that the next day will not be so bad after all can help you relax and fall asleep the day before.
Posted by hermessantos on 04-18-2018
Kakashi2020
I think what you've got ain't insomnia because I have insomnia for decades and I dont wake up at 3AM, because I'm still awake at that time. If you can sleep at night but keep on waking up at 3AM then try adjusting your sleep so that you'll wake up a couple of hours later. If that doesn't work then try googling your question "Why do I keep waking up at 3AM", so that you might know the reason.
Posted by Kakashi2020 on 11-12-2018