Need Ideas on How to Fall asleep...for Adult

I would like to suggest a CD called the Delta Sleep System. It worked for my husband and believe me, if it helped him it can help anybody. I have suggested it to a few friends too and they have had success. Try Amazon.com and read some of the other reviews.

Good luck.

If you do magnesium (Calmes), be careful as it's known to also cause very loose stools in the morning. Just keep that in mind.

A hot bath almost always works for me. If I just don't feel like the whole bath thing, I soak my feet in really hot water for 5 minutes. It always works.

Lots of great suggestions here. I agree with Kelly also regarding the thyroid and since your baby is still very young, you may be going through some hormonal changes, so I would also suggest checking the hormones.

try taking 1 or 2 benadryll about an hour before bed time. its not habit forming and really knocks me out but it only lasts 6 hours so I'm good to go in the morning.

Hi C., A lot of us just can't seem to quiet our minds even though our bodies are exhausted. Self hypnosis is great-use the power of your mind to picture what you want to occur. For example, if you have lots of thought going around your head, picture a carosel and then have it slow and then stop, and as it slows you become more relaxed and when it stops you fall asleep. You could say to yourself:"I am calm and quiet and I fall asleep easily" or something that seems right to you. Rescue Sleep is a naturopathic remedy that is not addictive and just helps your body relax and go to sleep. It's great for mom because you can wake up and respond quickly to your daughters needs and then go right back to sleep. You can get that at healthfood stores or Natural Loving Embrace. Mellatonin is an herbal supplement that helps to "right" your body's natural circadian rhythms, again-natural, non-addictive, non-drugged feeling that is safe in breastfeeding moms. Good luck!

Maybe a glass of warm milk before bed... works well for me when I'm in a bad sleep pattern. Good luck!

You can also try melatonin, it's an herbal supplement that helps naturally induce sleep. It might help get the ball rolling. It's not like a "drug" like a P.M.. It doesn't work for everyone, but it's not too expensive and might be worth trying. Just gets your brain a kickstart to slow down and go to sleep. Look into online for more info. http://www.healthcare.com/topic/melatonin-pros-and-cons/

You probably already got this suggestion in all your responses, but try some Valerian Root. It's the natural parent of Valium and works nice and mild without making you feel crappy in the morning.

Bach flowers , they have a website...has a product called "Rescue Sleep" You should be able to find it at any health food/natural food store, oftimes in a regular grocery. Or grocery may be able to order it for you.
It is made up of flowers and herbs. Two sprays at bedtime should do it for you..non addictive, non narcotic, no "hangover"
Yogi teas has Bedtime tea that is very effective but I would recommend not using it daily for long term as it contains a potent herb. Not dangerous at all but with some folks can have a cumulative effect. It also is very effective.
Perhaps you are overtired and could try sleeping when the baby sleeps. An hour rest in the afternoon may sort you out .
Best wishes and God bless
Grandmother Lowell

I'd like to add one more- try watching a stupid comedy movie/show before bed. I learned about this one when my daughter was still waking up constantly at night- there was a study a while back that showed that (mom) getting some laughs in before bed caused higher concentrations of melatonin in breastmilk= better sleeping baby. So hopefully, may work for mom as well?

Here's what I do.

I think of a category and then starting with A I go through the alphabet listing items with in that category (nothing stressful). If my mind starts to wander, I go back to A. Names (names that you like, names you don't like, celebrity names, names that have the same first and last initial - that's tough Ansel Adams, etc), places (countries, towns etc) animals from Africa - whatever. I have certain ones that I do repeatedly so then it is more like recalling a list than creating a list, but the key is if you start to wander go back to the beginning.

The other thing is, if you are just lying in bed wide awake and getting frustrated, I find it better to get up and do something mindless like playing solitaire on the computer, hopefully after a half hour or so you can get back to sleep.

Good luck

D.

Melatonin!!! It is safe, nautral, non habit forming and cheap. I buy it at whole foods in the vitamin isle for $5.25 but I bet you can buy it anywhere that sells vitamins.
I actually give it to my daughter as reccomended by our pedi.

Hi C.,

I know you are exhausted, so this may sound funny, byt exercise. Try exercise for at least 30 minutes anytime before dinner. I don't know why it works, but it does.

Are you on any hormonal birth control?

In the past I have used valerian (which I might be misspelling). It's an herbal thing that helps induce sleepiness. It tastes like smelly socks, though, so be prepared.

If you haven't already, cut out all caffeine after noon, and really limit yourself in the morning.

Do you think it's stress? A good trick that I've found is to consciously think of something non-stress inducing, rather than to think about falling asleep. I try to think about the outfits I could wear the next week or colors I could paint the bedrooms or something. Next thing I know, I'm asleep. Doesn't sound like it would work, but it does.

Good luck!

there are many options that you could try. First start by doing some yoga or stretching before bed, meditaton helps also. Calcium and Magnesium are excellent to take before bedtime (magnesium alone is good but if taking everyday you do not want to disrupt the delicate balance of other minerals so take a good formula with vit D also). I would start there. If you find you need more there certainly are herbs like valerian, skullcap and kava kava, they work well for most people. Melatonin is good for some, this helps regulate sleep cycles, only take right before bed. I personally like a supplement called L-theanine (an amimo acid, completely safe) that you can also take during the day for stress and is great for women. Of course you want to make sure that none of these interact if you are taking any other medications. There are just a few options, I am a health counselor so I have many other suggestions if you find none of these work, shoot me an emial. Good luck!

Hi C.,

Since this is a new problem you need to review what is happening in your life that is contributing to the problem. Are you waking up concerned about finances or relationship issues? Has their been a change in your health or your sleep schedule? Is the insomnia related to your menstrual cycle? Are you having pain? What about your sleep environment? Has that changed? Too hot? Too cold? Are you waking to void and then having trouble going back? Is there anything else you are worried about?

There are as many causes for insomnia as their are people who have it. It may take some detective work, but if you can identify the problem, you can take steps to alleviate it. Sometimes it is as simple as writing down your concerns so that you feel like you can free yourself from them and the list will be there for you in the morning.

Obviously, implement the usual. Excercise, but not within several hours of bedtime. Never take work to bed with you. Cut out caffeine especially after 2-3PM. Don't use alcohol to relax. It will help you fall asleep, but you will wake later with the blood sugar changes and be unable to go back to sleep.

Are you sure you are not suffering some postpartum depression? We could absolutely adore our children and still suffer depression due to the major life changes parenting brings.

At this point you simply need a good nights sleep. It would be ok to use a medication for a couple of nights to reestablish a sleep pattern. Some people have good luck with Tylenol PM, for others one of the hypnotics works well. (Ambien, etc.) for others, especially if there is some depression involved, an SSRI anti-depressant taken at bedtime can aide sleep. (Trazadone is frequently used for this purpose) I would stay away from anti-anxiety medications in the benzodiazepam category. (Ativan, Valium, Xanax, Klonipin) They are effective, but quite addictive and can cause rebound anxiety and a need for more. If you do need a benzo, I would recommend Klonopin, it's longer half-life leads to less rebound, but, it is addictive nontheless.

Obviously, many of the drugs I mentioned need a Physicians order so they are mentioned simply as informative, so that you can have an educated discussion with your doctor if you need to go that way.

I hope you resolve this issue soon, although we all suffer from it from time to time, insomnia is miserable. And remember, even if you don't sleep, If you are lying quietly in the bed without extra stimulation, you ARE resting. Sometimes we get so anxious about not sleeping, our anxiety contributes to our inability to rest. Don't worry, you will sleep again. Best Wishes and God Bless.

J. L.

Tylenol PM - non-habit forming - herbal rememdies are not fda approved, beware.

Hi C.,
Try 2 calcium lactate at bed time...works for me!
E. K

Have you tried exercising during the day? I know its tough in the winter, but an exercise DVD works as well. It doesn't have to be a hard workout, but even yoga or pilates. The other thing that can be very effective is acupuncture. Ask around, ask friends or even look on the web. Call a few and make sure that they've received a full education (usually about 3 years) in acupuncture, not just a few hundred hours course.

I second the Valarian (sp?) if you are not breastfeeding or anything. I found it in a tea from Republic of Teas. It's the "Surrender to Sleep - Chamomile Lemon" or something like that. The tea can be found at Whole Foods and it's actually quite delicious (no smelly sock thing) because it has other relaxing herbs that are more fragrant.

I discovered it accidentally at work (someone brought it in) and couldn't figure out why I was nodding off in meetings! lol. Because I liked the taste I kept refilling too.

Anyway, valarian has been described as "herbal valium" which sounds very potent. But I think as a commercial herbal tea it's probably at a safer dose. I think it also relaxes the muscles too, which can help you sleep.

Whatever you decide to try, don't forget to practice good sleep habits. For example:

1. No caffeine after 3pm
2. No computer before bed (the light from the screen can trick your body to thinking it's daytime). I heard same goes for tv.
3. If you exercise don't do it too late in the evening. It might wind you up rather than tire you out.
4. Try to get to bed same time
5. Try to develop a "wind down" routine
6. Meditation can help as well to help you put aside worries of the day and constant runninglist of to do's.

The goal is to not depend on herbs or medications if possible. I don't drink the tea on a regular basis. Just when I really need to sleep.

Hi C.

I just began selling this product called Tunguska Mist. There are 10 different sprays and they are amazing!!!!! They are all natural, non-toxic, and non habit forming. There is one called PM...and you get the most peaceful night sleep...waking up feeling VERY rested. You fall asleep within 10-15 minutes!!! These products are made with Adaptagens....read about them on my website! You can purchase the sprays on my sight at www.tunguskablast.com/michellehayward! Good Luck!

I understand that you're not into taking sleeping pills, but what about some Benedryl?

I had been a notoriously bad sleeper my entire life. I HAVE taken sleeping pills of different varieties, but in the end prefer benedryl.

I find it kicks in faster, and only lasts for about four hours... So, you don't have to "plan" to take it early (like with sleeping pills that took far longer to kick in), and it's entirely worn off by the time you wake up. It's non-narcotic and therefore, not addictive.

It's safe for pregnancy and nursing (but check with your doc if you're doing either of those just to keep me out of trouble, kay?)

Happy snoozing!
(p.s. i bet a lot of this is just stress and will improve on it's own as you adjust to new phases of sleep, but until then, benedryl can help)

You've got a lot of good suggestions. This has happened to me in the past and I think it was hormonal. SO frustrating. I personally cannot take benadryl since I rarely take meds. I am all jittery the next day so that may not work. Epsom salts in the bath is so relaxing! It really relaxes your entire body. Also, try getting outside in the am, may help if for some reason your body is confused about what time it is. Sunlight in the am is great for resetting your clock and fresh air can be very helpful. Have you tried any guided imagery mediatation for sleep? May help. I had one during pregnancy that was great.

Hi C.,
I'm only mentioning this because of the age of your daughter and your body having gone through pregnancy, I remember feeling the same way. Have your thyroid checked. It can interfere with sleeping patterns and although your tired from not sleeping it could be your thyroid as well.

Good luck,
K.

Hello, Exhausted Mama,

Put a call in to your primary care physician and/or your gynecologist just to be sure your body's not trying to tell you something else is up.

I'd suggest you do blood work, and ask them to check your hormone levels. As another responder suggested, it could be thyroid, or depending on your age, it could be perimenopausal when all of your body's chemistry is shifting around. Check your estrogen leves, progesterone, testosterone (yes, women have it too) along with the thyroid. I'm 45 and I've been perimenopausal for probably seven years already. I'm going through it early, and it was comforting to get my test results back and know my hormone levels were definitely shifting and that I wasn't just losing it! Distrupted sleep was one of my symptoms. Having a baseline of your levels now will be helpful in the future too to track against even if you're too seemingly young for perimenopause today.

It could also be your body readjusting after the baby. Did you stop breastfeeding recently?

In any event, something's changed with you so bounce it off your doctors to be safe.

Good luck, hope you sleep through the night again soon!

Hi C.,

Have you tried reading? It helps me alot. I too have a hard time falling asleep some nights and reading really helps. I have a small book light that clips onto my book so I dont have a bright lamp or room light on, so the darkness is still there. Eventually my eyes get so tired & i'll know that's when to put the book down, close my eyes & drift off. It hasn't failed me yet.

Also there are audio books - just close ur eyes & listen to a story be told to you. Or listen to music (softly), Classical and Jazz music helps my hubby sleep on those tough nights.

sometimes I get up & do whatever house work needs to be done until I feel tired. Its nice to do housework when everyone else is asleep too ... Have you tried watching tv? or amovie?

If none of these work then I"d talk to your doctor - maybe you can go to a sleep clinic thing where they can see what's going on. Good luck!

I assume you have cut back on caffeine and sodas like Coke or Diet Coke, or at least you don't have them after mid-afternoon. Alcohol can affect sleep too so if you enjoy a glass of wine to relax (like I do), that can be a problem. However, the sudden onset of this problem indicates something else. Can you identify new stresses in your life - other than the stress of being exhausted? Do you have anything else going on in terms of illness, new medications, anything that could have triggered this?

Now, the answers to the above might help you figure some things out. However, there is a fantastic family of nutritional products which would help you. I'd be happy to share - no drugs, no warning labels, totally safe, and so on. No warning labels - even Tylenol PM has warnings. This company's products are extremely well researched, bioavailable (highly absorbable), and balanced. There is one you take during the day, which might help by itself. It would certainly help with energy, without making you feel wired or revved up like on caffeine. There is another you take about an hour before bed. You could try either or both. I work with a lot of people who've solved their sleep issues - even several who got rid of their sleep apnea! I myself have seen a big improvement in my sleep, and I have obstructive sleep apnea. I'm not cured yet, but I'm much better and continue to improve. I'd be happy to share more info if you are interested. Email me and I'll give you my phone number or you can give me yours - up to you.

Have you had any antibiotics lately? I know it's a weird question, but I recently was in the hospital, then on a long regimen of home IV antibiotics that totally zipped me up.

I tried everything, not knowing it was the antibiotics. Eventually, my PCP figured it out (she was not the original prescribing doctor for the antibiotics and recommended the change to the OB/GYN doc). Anyway, I changed from Flagyl to Clindamycin and it really helped.

Meanwhile, I found the following things to help as well. WARM MILK right before bed (an old remedy my mom used to use with me!). We bought a PORTABLE MASSAGE CHAIR ($99 at CVS) which worked wonders to help me get mellow. DEEP BREATHING also helped. CANDLES and low light to relax with prior to bed set a good stage for mellowness. Also, having a PAD OF PAPER and PEN beside the bed helped me to get ideas down on paper and out of my head.

Best of luck! My doctor finally prescribed some Ambien to reset my clock. I totally am not a sleeping pill person. (My sister had attempted suicide 35+ years earlier with sleeping pills and they just sounded scary. I'm not suicidal but it kind of freaked me out at first.) But they really helped to reset my clock and to get back to some better "sleep hygiene" routines. Once I was reset, off the antibiotics, and employing all my bag of tricks, I have been able to better sleep again.

Of course, like tonight, sometimes I just need a good look at some Mamasource questions and answers to quiet my mind, too! Viva la Mamasource!

There is something called melatonin that is something we produce naturally to go to sleep that you can take. Some people don't produce enough. My mom swears by it. I'm sure you can find some more information about it online. It isn't a sleeping pill. Also, make sure you cut out caffeine and sugar. Even decaff tea or coffee if you use sugar, it defeats the purpose. ---- edited I just noticed that you still breastfeed, breastfeeding does give you endorphins and keeps you more awake. When I stopped breastfeeding I began to sleep a whole lot better. But then again, I was also sleepy during the day too. So that was the one drawback. You may find that when you do stop breastfeeding you may be able to fall asleep better.

hi C.,
try getting one of those special pregnancy pillows shaped like a "C" for support in places you may not be supporting enough (that might be keeping you awake), take a nice warm bath before bed, and put on some soft soothing music. also, lavendar scent is sooting and relaxing too.

C.

You should try Melatonin. It's all natural and you can find it in the vitamin isle for pretty cheap! It worked great for me when i was pregnant.

I recommend Valerian Root (an herbal supplement) and/or Calms Forte, a homeopathic calming remedy. I've seen both at my local health food store.