Question
I am having problems sleeping. It's always during this time of year. Since last year it has gotten better but...
I moved from N-America to a Scandinavian country. The winters here are very different as well as the light. This combined with homesickness during the holidays I know does not help. But I am also starting to have nightmares. I wake up with my heart pounding out of me. And that's pretty much my sleep time. I will be generous and say 5 hours... (and I wake up between then)
I seem to get tiered at about 8-9PM and if I don't get to bed then my body wakes up.. and then I am up for the nite... and no I don't take naps in between. And when I do get to bed at 8 or 9PM by 11PM - 12AM I am wide awake and no matter what I do I cant get back to sleep.
I know that have anxiety not a severe as it once was... do you think this is a combination of all mixed in?
(I am also studding (going to school)..learning this new language. I am a 32 years old female.) '
Other then getting sleeping meds from a doctor... is there anything else I could try before?
Answer
Happy new year.Im sorry for the late reply.First of all stay away from caffeine,chocolate,caramel colored soda,like coke or pepsi and exercise at least 4 hours before bedtime.When you do lie down dont spend fmore than 20 minutes twisting and turning.If so get out of bed and do something boring like reading a book,if you find yourself falling asleep on the sofa get up and go into the bed.The bed must just be associated with sleep.Also the good old hot milk does work,when heated milk has tryptophan an amino acid that produces sleep.Also if all else fails you can ask your doctor if you can take melatonin which they sell in gnc or other vitamins store,You an take 3mg. at night to promote sleep.however for just a short while,if all this fails,then seek a sleep center for an evaluation.Also for more information go to sleep net.com and click on insomnia,Feel free to email again,Hope this helps.Also stay away from any alcohol,and if your taking any prescription meds tell your md as many of them can cause insomnia and the dose may need adjusting.Good luck,karel
