Have An Opinion?
Exercise every day, but not within about 4 hours of bedtime. Early morning exercise is good. No caffeine. Ever. As you're laying in bed, use progressive relaxation. Contract and hold the muscles in your feet, inhale, relax the muscles. Repeat with your calves, your thighs ... up to your facial muscles. Create a transition before you go to bed, so you're doing something calming and relaxing for 30-60 minutes beforehand (don't watch action movies right before bed!) Don't use the bed for anything other than sleep (or sex). No reading, watching TV, etc. If you can't sleep after 20-30 minutes, get out of bed and do something constructive for a few minutes. Wash the dishes, dust the shelves, etc. This seems to help me a lot, especially when my thoughts are racing in bed. It feels like I've accomplished something worthwhile and can take it easy on myself. My doctor prescribed a light box: link They're not cheap (mine was $200 out of pocket, but my health insurance covered part of the cost), but it makes a huge difference for me. They mimic natural sunlight, and you use the box as your only light source when you wake up. Natural sunlight re-programs your brain so that it's easier to wake when you want to. I suggest you stay away from drugs or sleep aids. They might work in the short-term, but they cause more problems.
Eating and drinking healthy foods and beverages is a huge factor in contributing to a good night’s of sleep. Sometimes it isn’t just the quantity of sleep, but also the quality.Check here: sleep-paralysis-info.com/insomnia-during-pregnacy/
I've found that on days I exercise I'm usually pretty tired and get to bed earlier. If not you could use drug-free sleep aids. SleepMD is drug-free and I've found it helps quite a bit. It doesn't knock you out right away like drug sleep aids do, but if you fall asleep earlier it helps you sleep longer and with no interruptions. But a good method is finding out what is keeping you up so late? If it isn't some kind of stress or drama in your life then you might want to see a doctor. If it is, then maybe a therapist.
You sound a lot like me. What I do is stay awake for 24 hours. Then you're nice and tired to go to sleep early.
Hot drinks, going for a walk earlier in the evening, writing down your thoughts and reading..I've found all of these helpful but I think you should see a doctor.
You can always try holding an Ameythist stone or wearing one~ They are supposed to help with insomnia... plus I think they help with insight~
Wipe yourself out in the day so you can't help but sleep earlier, if that doesn't work I'd suggest a doctor, then maybe a therapist. :P
Your Mrs. Righthand will always be there for you.
I work in the health field, but prefer natural remedies over chemical. There are abundant sources online; all basically relaxation techniques, if these fail you may need to proceed to medicine intervention. Valerian works for some. Some say it's due to magnesium deficiencies, but personally, quality mag supplements did nothing for me. Last resort, try 25mg seroquel, antipsyc, but in low doses works every time with no residual grogginess.
I INSIST that you please leave medication to doctors: it's THEIR job & specialization. So-called "natural products" contain drugs (and chemicals) too: the most widely used and the most potent illegal drugs are vegetal. Vegetal poisons can be lethal too: Poison hemlock (conium maculatum ) is but one example, Digitalis purpurea (common foxglove) is another one and I know a dozen more... Your valerian you mentioned contains alkalod (opiumlike) and isNOT innocent!
Wikipedia: Known pharmacologically active compounds detected in valerian extract are: * Alkaloids: actinidine, catinine, valerianine, and valerine * Isovaleramide * Gamma-aminobutyric acid (GABA) * Valeric acid * Valepotriates, acevaltrate, isovaltrate and valtrate * Volatile oil containing active sesquiterpenes (acetoxyvalerenic acid, valerenic acid) * Flavanones such as hesperidin, 6-methylapigenin and linarinhttps://en.wikipedia.org/wiki/Valerian_(herb)#Biochemical
Valerian is nothing innocent thus. Nor is opium.
You cannot undo this action. The opinion owner is going to be notified and earn 7 XPER points.