Lack of solid sleep

[Tired........]

Hi,

Looking for feedback on my sleep problem?

I usually wake at least 3-4 times a night and the maximum amount of solid sleep I can remember is about 4-5 hours.

This has happened all my life? Well, as long as I can remember.
As I have had more reponsibilty in my particular job over the last few years which definately involves more stress, I am starting to really struggle mentally.

Have heard there are pharmaceutical drugs that would put me out for 8 hours or so, but I don't believe in this type of treatment.

I have been exercising daily for the last seven weeks hoping this would help my sleep patterns? Also eating healthy and have cut out alcohol and Soft drinks. I only drink water or milk with breakfast.

Any advice would be great as I am really starting to struggle with this nd I find I can be short tempered at times due to this. And I know it is when I am feeing extra tired that I have less ability to be patient.

I am willing to pay a fair amount if required to fix this?

Though, only if it will FIX my problem.

Note: I also wake to the slightest disturbance
EG: TV, talking in the flat, wind, rain at times, when I had a partner I would wake often I think just due to their movement...

Also, if I do wake my mind doesn't stop?

Any advice is much appreciated!

[Yogi]

Hi Tired,

Join a Hatha Yoga class and consult your Yogi teacher. From what I know, Yoga will help u to relax and after a few sessions, u might be able to sleep soundly.

Before sleeping, drink a glass of warm milk. Hope this helps.

[Strong Eagle]

Yogi is on the money. I don't use yoga but I have learned to practice whole body relaxation through meditation and hypnosis. I can say the words, "I am relaxed", and feel my entire body relax.

You could, as a starting point, when lying in bed, begin to focus on each part of your body and allow it to relax. Begin with the feet for example, the left foot... feel it become relaxed... and allow that relaxation to move all the way up your leg. With time and practice, you'll be able to relax quite quickly.

As for the spinning head... think of your favorite color... or perhaps the emptiness of the universe... focus upon that. At first, thoughts will crowd in after a few seconds... be aware of that and refocus... after a while you will have increasing periods of "going inside".

[Guest]

or think of the colour black

strong eagle has good suggestions.

if you still have sleeping problems then you might want to consider cognitive behaviour therapy.

[Tired]

Thanks for All your comments.

Will give all these things a try.


Much appreciated

Cheers

Brian

[Guest]

there a few herbal extracts that are known to calm the body especially when it is very stressed... if your sleep loss is partially or wholly linked to stress...u can try this 'relaxation formula'... its a combination of herbal extracts, i take it to relax and sleep better when i'm very [email protected] if u need to know more... dun visit this forum that regularly

[girl74]

Hi Brian,

I used to have the same problem and finally I fixed it by mixing the solutions:
- I have a massage every week (swedish or shiatsu, the relaxing one, not the thai massage that breaks your bones...) just before going to bed (I take the last appointment that finishes at 9 or 9.30), the effects last for the week. SGD 40 to 50 for 1 hour. No use to spend more (try "tradition of massage " or the "house of traditionnal javanese massage")
If my job gets too stressful, I do more often.

- I swim a lot before going to bed. It is easy because I have a swimming pool in the condo and really no time to go to a gym or club to practice any other sport.

- I avoid going out too many times a weeks, I know it confuses my biological clock. I used to go out far too much and I had to totally re-learn how to sleep before 2 a.m.... Now I make sure I go to bed at 10 at least 2 a week

- when my job gets really, really too stressful, then I take melatonin. You can find it in Guardians and Watson quite easily. For me, half a pill is enough to make me sleep all night long. I hardly take it more than once a month.

- warm milk is great too...

Good luck!