I would like to start a thread on sleep. For people who struggle to get to sleep, or wake up from sleep.

 

Maybe this could be used as a place to trade tips with each other. Would anybody else like to contribute?

I get phases where either going off to sleep is difficult or where I have disturbed sleep, waking several times etc.

 

i think in many (most?) instances its the natural ups and downs of lifes path and the issues we face that effect our rhythm of sleep.Naturally there are other cases where there is an underlying issue or specific event that's caused it.

 

I use 3mg melatonin when I need help and find it helps me get off to sleep, either taken before going to sleep or taken as required to get back off to sleep.

 

When it has a specific cause and needs something a little more potent I use a prescription medicine called Flulium 5mg to assist until whatever the cause is, is under control or passed.

 

 

 

Wake up most mornings at 04:40, have done for years.

 

I'd love a decent night's kip.

 

Just now, CharlieH said:

I get phases where either going off to sleep is difficult or where I have disturbed sleep, waking several times etc.

 

i think in many (most?) instances its the natural ups and downs of lifes path and the issues we face that effect our rhythm of sleep.Naturally there are other cases where there is an underlying issue or specific event that's caused it.

 

I use 3mg melatonin when I need help and find it helps me get off to sleep, either taken before going to sleep or taken as required to get back off to sleep.

 

When it has a specific cause and needs something a little more potent I use a prescription medicine called Flulium 5mg to assist until whatever the cause is, is under control or passed.

 

 

 

I've never been prescribed sleeping pills, and when I've tried them I feel really groggy in the morning. But I am at the point when I am considering it.

 

I struggle due to an unpredictable work pattern, plus social life which can throw me off track. It is just so hard to get into a routine due to these things, that sometimes I think I might as well give up and just sleep whenever I am tired.... but this just isn't compatible with day to day life. 

 

Long story short, it takes so much effort to try and regulate my sleep. But I realise it needs to be done. 

1 minute ago, RickG16 said:

I've never been prescribed sleeping pills, and when I've tried them I feel really groggy in the morning. But I am at the point when I am considering it.

 

I struggle due to an unpredictable work pattern, plus social life which can throw me off track. It is just so hard to get into a routine due to these things, that sometimes I think I might as well give up and just sleep whenever I am tired.... but this just isn't compatible with day to day life. 

 

Long story short, it takes so much effort to try and regulate my sleep. But I realise it needs to be done. 

Only personal opinion, but sleep is very important, its important to have adequate and peaceful rest. I an not one who likes or runs to chemicals etc hence the melatonin, but I also see nothing wrong with having a little help occasionally, hence the prescription med. The important issue in my book is that you handle it correctly and dont become reliant on any one method. Help is one thing, reliance is something else, and needs a deeper look as to the root cause etc.

1 minute ago, CharlieH said:

Only personal opinion, but sleep is very important, its important to have adequate and peaceful rest. I an not one who likes or runs to chemicals etc hence the melatonin, but I also see nothing wrong with having a little help occasionally, hence the prescription med. The important issue in my book is that you handle it correctly and dont become reliant on any one method. Help is one thing, reliance is something else, and needs a deeper look as to the root cause etc.

One thing which works for me is absolutely killing myself in the gym for about an hour. I get to sleep better and have a better quality sleep.

 

At the moment I don't have a membership though. But this video works well if I can put myself through 20 minutes of hell.....

 

 

But I should add a caveat... if I exercise at night there becomes less chance of me going to sleep.

Totally agree, physical exercise is always good and healthy of course, I exercise regularly and take 5km fast walks late afternoon as the sun goes down and when I do I sleep like a log ????

Yawn zzzzzzzzzzzzzzz

 

Using your computer late at night, which exposes you to blue light, will not help you sleep.

11 hours ago, faraday said:

Wake up most mornings at 04:40, have done for years.

 

I'd love a decent night's kip.

 

It's your circadian rhythm or body clock.

Don't knock it.
I wake around 3 - 3.30am and go for a walk in the park at 4am - seriously.   I live outside a small market town south of Khon Kaen which has a basic keep fit park with ponds etc.   Great

I have had bouts of not being able to sleep. Tried all the medicine (melatonin / gaba / HTT5 / anti histamine / clono / zinc / fill in a few more. 

 

In the end i found dreamjuice to work, it comes from Belgium and it puts me to sleep and I dont wake up groggy.

 

Exercise did not help much.. i always exercised but it did not help me sleep.

 

I hate it when my sleep is bad and i still havent found the cause.

According to my FitBit I don't sleep that well. Usually I get average 7 hours but there is no pattern that I can see. 'Overthinking' is probably an issue. Other times I can be dead tired during the daytime for no apparent reason.

Have you looked into sleep apnoea ? I just did an in home sleep test last week, awaitng the results.

 

As others have said try and avoid computers/mobiles phones etc before going to bed, likewise coffee or other caffeine drinks.  

38 minutes ago, Speedo1968 said:

It's your circadian rhythm or body clock.

Don't knock it.
I wake around 3 - 3.30am and go for a walk in the park at 4am - seriously.   I live outside a small market town south of Khon Kaen which has a basic keep fit park with ponds etc.   Great

I do much the same.. wake up 3:30 or 4 and go for a bike ride on the cycle track around the lake across the road from our place.. probably surprising to some there are always others out there walking or jogging.. I go to bed early and get lots of sleep but wake up for a pee every 2 or 3 hours.. always go back to sleep no problem.. might have something to do with drinking a couple of beers in the afternoon.. 

7 hours ago, robblok said:

 

In the end i found dreamjuice to work, it comes from Belgium

I guess its this one?

https://www.dromenwinkel.com/p/droomsap-200-ml

 

Does not state the ingredients? Is there a list of ingredients on the bottle?

 

 

I have also used SleepMore herbs from

https://herbactive.co.uk/

The biggest problem with sleep patterns is worrying about it. Since I retired, I can sleep when I feel like it and wake when I feel like it. If I can't sleep, I find something to do, if I wake early, I find something to do. No stress.

 

I usually wake about 4am, make myself a coffee and catch up on UK TV on the patio. I then prepare breakfast for everyone else, wake my son up and pack him off to school. Today, it was gone 7am when I woke up. My son had already set off for school and my breakfast and mandatory coffee were waiting for me on the patio.

 

Ain't life grand! (Especially in Thailand).

I listen to my body, and only go to bed when I am tired, and don’t focus on the time. I wake up whenever I wake up. Not having a timetable works for me.

13 minutes ago, AlexRich said:

I listen to my body, and only go to bed when I am tired, and don’t focus on the time. I wake up whenever I wake up. Not having a timetable works for me.

I don't wear a watch, I eat when I'm hungry and sleep when I'm tired. Why impose timetables on yourself? Pointless.

Can’t find Flulium through Google search.  Is there a generic name?

20 minutes ago, DannyCarlton said:

I don't wear a watch, I eat when I'm hungry and sleep when I'm tired. Why impose timetables on yourself? Pointless.

Because otherwise you miss appointments, or are tired for things you need to be awake for.

Cut meat consumption, you'll sleep better.

3 minutes ago, RickG16 said:

Because otherwise you miss appointments, or are tired for things you need to be awake for.

So you lie there stressing about getting to sleep and being too tired for an appointment or work in the morning. Which makes getting to sleep even harder. It's a vicious circle. I used to be the same when I was working. Now I say "Sod the appointment" and "Who cares if I'm tired for things I need to be awake for?"

 

That's the beauty of retirement, there's nothing important enough to get stressed about.

3 minutes ago, JimmyTheMook said:

Cut meat consumption, you'll sleep better.

Increase sex, you'll sleep even better.

I sleep like s***

1 minute ago, Nyezhov said:

I sleep like s***

Knock one out, you'll be fine.

11 minutes ago, DannyCarlton said:

That's the beauty of retirement, there's nothing important enough to get stressed about.

I think that's the key... I'm not retired. So I might have more appointments or things I can't be tired for.

 

What you do work for you, so that's the main thing ????

15 minutes ago, JimmyTheMook said:

Cut meat consumption, you'll sleep better.

So I've heard.. but I really enjoy red meat. Maybe try to eat more seafood instead.

walk until you are exhausted. you will sleep.

 

eliminate all light sources in your bedroom. pitch black. 

 

use ear plugs and blindfold if necessary.

 

don't eat for 4 hours before sleep.

 

removed blue light from your phone and computer. no phones or tablet in bed.

2 minutes ago, NCC1701A said:

walk until you are exhausted. you will sleep.

 

eliminate all light sources in your bedroom. pitch black. 

 

use ear plugs and blindfold if necessary.

 

don't eat for 4 hours before sleep.

 

removed blue light from your phone and computer. no phones or tablet in bed.

Is that what they do in Hua Hin, sounds boring.

 

In Pattaya we have sex until we are exhausted then fall asleep watching a movie with a chicken drumstick in your mouth. Works for me.

Reading through this thread I see people falling into the same old trap.  They are trying to control their bodies to do what they want it to do when they want it to do, like its a machine or clock.   That will never work.  It's like people eating at set times of day even if they are not hungry, and then complaining they are never hungry, or have digestive problems, or people forcing their kids to go to bed at a set time and ordering them to be asleep, when they are not even tired, leading to stress and arguments for hours until they do nod off.  Taking sleep medication will make you feel worse in the long run.   

 

Obsessing about your sleep is the problem. 

 

Your body will get all the sleep it needs by itself when it wants it.  Some people hardly need any sleep at all, and other sleep a lot.  That's normal.

 

If you have a few nights without much sleep, then your will feel more tired and sleep better then.  You are never going to go to sleep if you body is not needing to sleep.

 

A neighbour of mine always complained about he was so tired and could never sleep, and was on sleeping pills.  He would always fall asleep for several hours in the afternoon on his patio sofa and then say he was not tired at night (because he did not even notice he was napping in the day lol).  That is like may people who nod off watching TV, or even on the train / taxi home.  

 

33 minutes ago, RickG16 said:

Because otherwise you miss appointments, or are tired for things you need to be awake for.

No you won't be tired from missing one night of sleep before an appointment or something the next day.  It takes a few days of lack of sleep to get you really tired, not as soon as the next day.  You are worrying too much.

 

If you are tired on day from lack of sleep, the next night you body will sleep better to catch up on what it needs, if it even needs it.

 

If you can't sleep, you are not tired or in need of sleep, so get up and do some work, or something.  

 

If you are really tired all the time, and not sleeping, you need to start to make some lifestyle changes.  You need to exercise a lot more, get outside and do manual work, ride a bike and go swimming / walking etc.  If you are sedentary your body will not need a lot of sleep, even if you mind is tired from your office work.  Obviously don't drink caffeinated drinks, coffee, tea, etc several hours before bed, and not eat a big meal.  

 

If its stress making your mind wander and worry, then you need to sort out the stress first, not start popping sleeping pills.