Insomnia troubles - JP Fitness Forums

Waittz · 03-21-2006, 03:26 AM

Does anyone know of any supplements/herbs to take to help promote a healthy sleep cycle, im closing in on 24 hours without sleep and it drives me mad sometimes. Thank you in advance.
-Steve

OldGuy · 03-21-2006, 06:23 AM

I take ZMA. I sleep much better when I take it, a much deeper sleep.

Blackjack · 03-21-2006, 07:28 AM

I have a somewhat intimate knowledge of the effects of long-term insomnia. I didn't suffer from it, but my wife has what is referred to as "chronic insomnia". It is a condition in which certain events cause anxiety and insomnia and the lack of sleep or getting to sleep continues for such a long period of time, that the initial events that caused it don't even exists. However, the anxiety about getting to sleep still do.

I'm hoping your condition hasn't gotten to this point yet, but if it has, this is a very serious issue. My wife dealt with it for close to 2-years before she found an anti-anxiety med that would help.

If you go to webmd or one of those sites, there are literally thousands of articles on what to do to help you sleep. One suppliment that people try is melatonin (sp?). I believe it's an herbal thing. More times than not, this is a mental issue, not a medical one. If this is the only time this has happened, I would chalk it up to an isolated thing. It happens to me every few months. It's best just to get back into a routine and try to relax as much as possible before you go to bed.

There are many techniques that you can use. One of the worst things you can do is stay in bed, another is watch TV. Don't watch TV in bed...ever. That will really screw you up. You need to read or just relax with the lights low. This will move your body into a more relaxed, ready for sleep mode. Another is a hot bath or shower right before you go to bed. People think you have to be warm to go to sleep when actually the opposite is true. Your body temperature has to drop before you will go to sleep. So if you take a hot bath or shower, when you get out, your body will cool itself and your body temp will lower to a point where you will get closer to sleep.

Like I said, my wife & I have dealt with this for close to 4 years total now so I have a lot of insight. If you want more information, go ahead and pm me. I don't want this post to be longer than it already is.

Ted

tossedup · 03-21-2006, 08:18 AM

I don't nessacarly have insomnia but I can't seem to sleep past 5:30am even on the weekends. It doesn't matter if I get 10 hours of sleep or 2 I am still up at 5:30. Any tips for sleeping in? I hope your situation gets better soon Steve lord knows there is nothing to do at 4 in the morning.

Blackjack · 03-21-2006, 08:35 AM

Consistency and routine. Best things for sleep (& kids...)

Maybe get some darker shades for your room, hide the alarm clock so you can't read it. Something is triggering your body to wake at that time, need to find out what it is and eliminate it, if that's what you want.

Personally, I would love to wake at that time on a consistent basis. Just need to plan to get to bed at a time where you'll get 8-9 hours of sleep still. That's a great time of day to workout.

drs · 03-21-2006, 08:36 AM

Waking up at the same time every day is great. Consider it a blessing. Your body will do much better that way. Your effort now should be trying to get to bed at a reasonable hour every night. Your level of alertness is really tied to the amount of sleep that you have gotten over the past 3 nights so an occasional 4 hour night can be tolerated fairly well.

Why is your time to go to bed so varied?

tossedup · 03-21-2006, 09:54 AM

Thanks for the imput. The time I go to bed really depends on how much stuff I have to do after my full time job. ( I have two) I usually try to go to bed around 10 but sometimes I get restless just laying there and get up and do something. It is a blessing in most ways but sometimes I get really sleepy around 8pm so I crash early and end up waking up at 3:30-4 am. There isn't a whole lot to do at that time in the morning.

castufari · 03-21-2006, 02:41 PM

Chamomile can help - you can purchase it at any healthfood store (Boiron is a good brand). I take it shortly before bedtime, it does the trick. If noises bother you one of those "white noise" things might help as could a fountain, you get get those little desk ones for cheap.

Don't do anything in your bedroom besides sleep and breed. I have neighbors that have a computer and TV in their room and they complain that they can't sleep. No wonder, you're either watching TV or playing on your computer. A bedroom is for sleep only.

When I had this problem I journaled for a month, all foods, activities, etc. Now before bed I'll eat a snack like milk/almonds/cott cheese, read a bit, maybe take a shower. No TV right before bedtime.

I'm like tossed, I could go to bed at 5am and wake up at 5:30. Except it's 5am for me USUALLY. Lately, since I've reduced a lot of stress in my life I've been able to sleep in.

Waittz · 03-21-2006, 04:40 PM

Ive had troubles with it since highschool. But it usually comes and goes, but when it does come it causes havok to my life and fitness routines. Ill be sure to check out some of those supplements, thanks guys.

Marykaa · 03-21-2006, 06:59 PM

We painted our bedroom a dark colour.. (burgundy, with white ceiling) and it's really relaxing.. at first I thought it would make the room look smaller and it might when the light is bright.. but when the big lights are out the walls just completely disappear.. like the room has no end.

and of course.. i have no idea of when the sun comes up.. maybe that can help?

I'd love to wake up early.. !!! are you really tired because of getting up so early?