[sabrina]

I am so fed up with not being able to sleep. I go to bed tired, may dose off then my brain seems to kick in and that's me awake for hours. if i do sleep I have nightmares. I get to the point where I am so tired after days and nights of being busy that i fall into a deep sleep and know I am dreaming wake up then go straight back into the same dream. Anyone any idea on how to break this.

[SallyintNorth]

Sounds horrible for you sabrina.  I can only tell you some things I have worked out about me and my sleep patterns - no idea whether any will be relevant to you.

Any alcohol makes me sleep in the chair in front of the telly then not sleep well in bed.
Chocolate can have a similar effect if I eat it late in the evening.  Ditto cheese.  Sugary drinks late on are a no-no too.  Oh, and I haven't drunk coffee after early afternoon for years.
When I am working hard (eg lambing time) I may be eating quite a bit of carbohydrate to keep myself going.  Then my whole system gets sluggish and I struggle to get a good night's sleep.  If I make an effort to eat lots of fresh fruit & veg, no processed food and less biscuits / cakes (handfuls of seeds & sultanas seem to be a good alternative), even for just 24 hours, it makes a huge difference.
And some exercise, preferably in the fresh air, before bed really helps.

[Skirza]

Totally agree with all of the above but with regards to the 'brain kicking in', I have the same problem. I find listening to an audio book really helps. You concentrate on the story and your brain slowly shuts down. Best place to get them is the local library. Your only problem then will be the lorry load of batteries you need because you'll fall asleep and the story will keep running 

[Hilarysmum]

Try playing a learn french tape while you are trying to drop off.  Works for me everytime.

[suziequeue]

I have a radio with a sleep button on it which can be programmed to automatically switch off after 15,30,45 etc minutes.

Great for getting off to sleep.

[doganjo]

Try not to let yourself get too tired - your body can go 'past' sleep. 

I keep a notebook and pen beside my bed, and if I can't sleep or I wake up during the night, I write down whatever comes into my head - things to do, people to see etc etc WITHOUT putting the light on!!!  That way the brain doesn't associate light with morning, and I can get back to sleep, so hope it will help you do the same.  And you get some good laughs in the morning trying to decipher what you've written    My daughter and son both do this too - and it works for them too.

Try not to catnap during the day either.

[Rosemary]

Chamomile tea works for me, even during daytime 

Usual stuff - warm, not hot, bath, milky drink (there's a chemical in milk that helps you sleep) also stops you getting hungry.

Annie's notebook is a good idea

I find no work / telly for an hour before sleep

Those relaxation music tapes that therapists like reiki and stuff use are great too - the musichas no pattern so you can't follow it and it relaxes your brain. Does mine anyway.

Hope you find something that works for you - being tired really gets me down too.

[northfifeduckling]

lemon balm tea for me and a book. 2 pages and I'm off...
or the doctor can precscribe Melatonin (a hormon you might be short of - they give it against jet lag). Worked for my daughter after an accident as it broke the cycle of insomnia and worries.
Craniosacral therapy is also good if you want ot invest in any treatment. Long lasting deep relaxation.

[Sandy]

I do not have trouble usualy except for being woke up by flushes or previously pain, but I need a full 8 hours otherwise I get tired and need loads of carbs the next day.
 I agree with the good diet and limit processed or fatty foods, but not going to bed hungry, but coffee, tea, cheese or rich foods after 8, no playing on brian stimulating games (this forum is ok before you go to bed unless you stumble on a heavy topic) also make sure you wear comfy stuff, so often I have slept in twisted things that keep you awake and also get too hot or too cold in them. No catnaps durring the day either, I got so sleepy one day last week, I sat after my tea and dosed for an hour, then of course stayed awake for hours in bed. I now dare not have a bath as that makes me hotter but if I have walked too far or been on my feet for too long, I get horrid restless legs!!!!!!! So, build up a routine, get your brain relaxed at least 2 hours before bed, crap films are good for that and no stimulants!! zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz WHops, good luck and fingers crossed you do not get woken up by drunks, ducks, cockerals, police cars or your children or other half, good luck!!

[smallholder in the city]

If insomnia's a new problem see your GP to check there's no physical cause.
Good sleep hygiene: going to bed at same time getting up at same time, no caffeine from lunchtime, no sugary snacks, no daytime naps or dozing off in front of the TV, no watching action films in bed, comfortable bedroom, regular exercise etc. All easier said than done and very easy to get into bad habits ( I am terrible at dozing off in front of the TV and am partial to a bit of dairy milk in the evening both things that mean a poor nights sleep)

GP might offer sleeping tablets for a brief time. The alternative is Cognitive Behaviour Therapy for insomnia which isn't widely available on NHS but there are some good CBT for insomnia self help books on amazon. Overcoming Insomnia and sleep problems a self help guide using cognitive behavioural techniques is one that a lot of people seem to find helpful.

Try not to fret about it (easier said than done) there is no right amount of sleep we all vary as to how much we find restful and from time to time life will conspire to prevent us getting what we need but worrying about not getting enough sleep tends to lead to a vicious circle of not sleeping, worrying, not sleeping etc etc.

If there are things going on in life that are making you worry try having a worry hour in the evening when you write it all down and rationally work out what you can do something about rather than simply catastrophising about it all endlessley.

Finally dreams / nightmares can be distressing but they really are just your minds way of clearing out the rubbish or dealing with the emotions of the day that's all; again don't get drawn into fretting and overanalysing them.

[Sandy]

Often if things are worrying you that much, draw up a list and put them in order of lest of a problem and most of a problem and work for the easiest to solve, when you are free of burdens you are free!!!! (not me, loads of burdens)

[sabrina]

Thanks for all the advice. I am not one for sleeping during the day. Coffee , I might have 1 maybe 2 cups but that is in the morning. Chocolate is something I am guilty off and may have a piece or two in an evening. The rest of my diet is good. Only fresh food, low salt and sugar. maybe its all the pills I have to take. Could also be that I am getting myself over tired by doing too much. What with work and the animals and housework. I will try the tapes at night to see if that helps.

[goosepimple]

Do let us know if something helps - I can identify with this completely - maybe we're like swans and sleep with one eye open - it's amazing the world (and smallholding) problems you can sort out in that clear thinking time around 4am.  Hate to say it (at least to my other half) but I know I get a much better sleep if I sleep alone - there's no one there snoring or pulling the duvet, just peace and my own movements, bliss. (looking at the smiley face selection to see if there's one with big bags under its eyes but none to be seen - what kind of a smallholding website is this!)

[bazzais]

Dont think about getting to sleep - goto bed with the idea that you'll watch TV all night.

If I ever get the - I think I need sleep thought - it never happens. 

This doesnt happen much cos I drink too much, so unconsciousness happens before sleep normally. - Not something I would recommend as a solution!!


Baz

[davidchand]

every day i sleep just five hours, is it good???