Question
Hi,
really i need your advice,i am 28 y/o female,i used to have normal sleep habit except the last 2 years,these years i am really tired i passed in many problems starting from living alone away from my family to be cheated from a person that i thought we are going to marry.
i am very sensitive person and very straight ,my family love me and do anything for me ,but the life obligate us to seperate for a period of time then i knew a man(he was the first)and he lied on me.thenafter i forgot him and started a new life and i got the chance to visit my family and spent wonderful 4 months together where my second cousin asked me if it is ok to know each other more and i was happyyy,well his behavior and his family behavior show they really care about me and they want me like a wife but i went back to the States where i live and he did not say a word that gave me a shock he even did not ask my phone no.and every night i sleep 3-4 hours and wake up and keep thinking why all these happen to me??and i can not get back to sleep till early morning and i am loosing time ,cause i have study to do.
i really need to relax but i am getting nervous sometimes and i used to try melatonin but they do not help and i tried zolpidem 3 times and it did not help ,my problem is when i think in something i sleep 4 hours then wake up,please help me cause it really affect my life,i need more natural stuff to use to sleep other than pills that make me tired all the day
thanks
Answer
You might cvonsider a therapist and possibly antianxiety medicine like xanax but first try these tips the one about leaving the room and reading then when dozing go back in the bedroom may help.good luck karel
Try these tips religiously for about 6-8 weeks but many have seen results
in as little as 2 weeks.lYou must go to bed and awaken the same time each day regardless
of how little or how much sleep you got the night before.
This starts to reset your sleep clock.
3 hours before bedtime stay away from
tea, coffee, caffeine, caramel colored soda like, coke,pepsi, ginger ale,
or root beer, chocolate and exercise .All these make for restless sleep.Do the following religiously for 4-6 weeks although some have seen changes in as little as 2 weeks.
Make sure room is quiet and dark. When you go to bed if you start to
twist and turn or if you wake up in the middle of the night and cant
go back to sleep, twist and turn for only 20 minutes, then get up, go
into a different room and read a book or magazine only! No computer!
When you start to doze immediately go back into the bedroom.This retrains
the brain into thinking that the bedroom is for restful sleep only. Do
this as many times as you awaken thru the night, it will lesson.
30 minutes before bedtime take a hot bath and immerse hands under the
water.Latest research states that the palms of the hand when immersed
in hot water send signals to the brain to relax. 15 minutes before bedtime\
drink a glass of warm milk. Milk when heated contains tryptophan, a natural
amino acid sleep inducer should do the trick. If this fails you should consider seeing a sleep center.
Your local hospital can refer you. Also go to sleepnet.com click on disorders insomnia
for more tips. Feel free to email again karel
