The past three mornings I've woken up at 4 am and been unable to get back to sleep. My schedule is jam-packed with work, kids, son's homework, dance recitals, holiday events and a husband who's usually working late or off at concerts (so I'm almost like a single parent these days). As soon as I wake, my mind races to everything I need to get done, trying to figure out how I will do it. I'm completely stressed out, so I know that's the problem. There isn't anything I can do to change the demands on my plate.
Anyone have some ideas on how I can get back to sleep? I obviously can't take sleeping pills at that hour because I have to be up at 5:45 am anyway. Any good relaxation techniques/strategies?
Thanks in advance ...
I did a combo of melatonin, getting my to-do list done before bed and finding my foam pillow that cradles the neck (didn't like it before but figured it was worth a try). I slept until 5:30, just before my alarm! Yeah! Thanks so much for the tips!
Have you looked into time-released melatonin?
I get this way when my adrenal glands are worn out.
Good luck - hope you feel better soon.
PS: I'm not a health care professional of any type - this is just my personal opinion.
Yes, you do a 'brain dump' right before bed and when you wake. I was an insomniac for years and this really helped me. Keep a pad of paper and pen next to your bed, and write those annoying thoughts down and to do lists down. It's amazing how that relieves anxiety and lets you rest. In the morning, the handwriting is sometimes almost unreadable!
Also, rubbing your temples helps, and that pressure point extend behind your ears as well, so go from your temples in a soft circular motion all the way behind your ears.
My mother had an old book full of beauty tips. In the book, there was an old Chinese method for inducing sleep. According to this book, you can induce sleep by laying on your back and putting a small, firm pillow at the back of your neck. Something about the pressure on the base of your head relaxes you and promotes sleep. It really works!
I've just recently heard about "tapping" or EFT techniques for releasing stress. You can look up dozens of videos on YouTube. It teaches you how to tap on several emotional release points while thinking about and accepting stressful thoughts.
I've used this only three times, however, instead of actually tapping the points, I imagine tapping them so I don't disturb my husband's sleep.
Two out of three times, this has worked fabulously, in 20 minutes or less. It is probably because it gives my mind an alternative, focused and calming activity.
That happens to me.
I don't know why, 4:00am is when my eyes open.
No matter what time I go to bed.
I too, think of ALL the things I need to do.
I wake.
I get things done.
I have to wake at 6:00am anyway.
But.. the thing is, I can get by on little sleep. Always have been that way.
Then I will try and sleep early, that night.
I do not have trouble, falling asleep at night, though.
But even if/when I do wake at 4:00am.... if I stay in bed and close my eyes.... and just psyche myself out, I CAN get back to sleep. I drift myself off back to sleep.
For me though, I take "Hylands' Calms Forte- for adults." Its not a tranquilizer thing, but a homeopathic stress/sleep/calming tab.
I also use it for PMS. It helps.
You can get it from Whole Foods or any other natural food store type place.
All the best,
Susan
Hi - I sometimes have this problem too. I like the "brain dump" suggestion, that really helps me. Just writing things down on a list - writing ALL the little things that going into all the other things too. Even though I KNOW everything that I have to do, just taking 5 minutes to organize a thorough list really helps me let it go.
I think the worst part is when you wake up and you're thinking, "I have to go back to sleep, I have to go back to sleep." I remind myself that just resting is healthy too. So, I just tell myself I'm going to relax and not worry about whether I fall asleep or not, and then I sometimes I fall asleep! If it wouldn't wake your husband or if you could go lay on the couch, I would also suggest googling "guided meditation relaxation free audio" or something like that. They are a little cheesy sometimes, but they help me fall asleep or at least just relax. Also google, "square breathing."
Also - is there a night when your husband can make sure you're up in time in the morning? A benedryl or unisom is safe and helps me stay asleep all night. Both can give you a bit of a "hangover" in the morning - a little grogginess at first - so I take half a dose. If you could do it some night when your husband would be around in the morning, you could get at least one good night's rest and also see how it affects you. I tried melatonin and it did help me fall asleep but I always had really weird dreams! If you try melatonin before bed, start with just a tiny bit, like a quarter of a pill, because most younger people have enough melatonin naturally that they don't need a whole lot to fall asleep.
Good luck and hang in there! If you can squeeze in some time for exercise during the day, even if it's just doing some jumping jacks or walking up the stairs quickly a few times, that could help you with stress too. I know there's not a lot you can do to change the demands on you, but give yourself permission to not clean as well or to throw something in the microwave for dinner. If you can call in any favors with friends or family to help you out, do it!
I can tell what NOT to do- get on the computer which is where I am right now at 4:30am! ummm. A few things that work for me (sometimes) is counting backwards from a ridiculous number (like 784)- it occupies the mind, not leaving room for worry.
even if you can't get back to sleep, just lay still in bed and relax. At least your body will get physical rest.
I've found if I exercise and keep a consistent wake up and bedtime schedule I sleep better.
I have the same problem. I wake almost every single day at some time in the 4 o'clock hour. My problem is that with getting up at 5:15 on my work days, my mind tells me there's no point in going back to sleep at this point, since I'll just be dozing back off when I actually do have to get up. I just wish I could stop waking up at 4 something.
I don't have an answer to getting back to sleep once you wake up, but this is worth a try to see if it helps you get to sleep and stay asleep... my husband has been eating a banana about half an hour before he goes to bed each night, and we've noticed that he seems to sleep more soundly and wakes up more refreshed. I've also heard that taking a magnesium supplement about half an hour before retiring will aid your sleep. We use a calcium -magnesium- zinc supplement as an immune booster, so I've started taking mine at night before retirng. I haven't been doing that long enough to know if it's working as a sleep aid or not, but again I figure it's worth a try.
Massages are good. Are you taking some good supplements? That is important to help you rest your mind.
If you want some advise on some good supplements or a good night sleep email me and I will share some ideas with you that has helped me with my racing mind I had 11 years ago.
I have had sleep challenges since I was a little girl.
Happy holidays.
N. Marie
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