Have been a poor sleeper for as long as I can remember - advice?
Health - for information and advice on any aspects of physical and mental wellbeing. Remember all advice is unprofessional and what someone online says does not replace a trip to the GP!
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Re: Have been a poor sleeper for as long as I can remember - advice?Make sure your room is as dark as possible - the light disrupts your eyes trying to "shutdown"
Have you tryed aromatherapy oil or something like it on your pillow (if it's trouble trying to fall asleep?) -
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Re: Have been a poor sleeper for as long as I can remember - advice?I have chronic fatigue and also have trouble sleeping.
Sleep hygiene is very important, try having your room only for sleep. Dont do any work/revision in your room if that is at all possible.
Medication such as Melatonin (look online to buy it) may help. Hypnosis tapes may help (although I found them very annoying after a while!) Relax yourself before bed, deep breathing and imagining all of your worries leaving your body.
Try to get some exercise done in the day (although I appreciate with Chronic fatigue this may be hard). A short walk is good, but not too close to bedtime (ideally 3-4pm is good).
Take a warm bath before bed and then have your room fairly cool, the temperature difference triggers a chemical reaction inside your head that makes you sleepy.
Okay I think thats most of the suggestions I have been given, I hope at least one of them will help you! -
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Re: Have been a poor sleeper for as long as I can remember - advice?Just had another thought, its called 'Progressive Muscle Relaxation'
Basically you work your way up the body tensing and then relaxing muscles:
Start with the feet, clench them for 10 seconds then release and wait for 20 seconds.
Then tense the bottom half of your leg using the same time frame
Then the top half
Next tense your buttocks
Then your chest muscles
Then the top of your arms, the bottoms and then clench the hands
Loosen the neck by slowly moving it in circular motions
Finally scrunch up your face and then release
All these should be done, holding for 10 seconds and then releasing for 20 seconds. I normally do it lying in bed. If you want more detail do a google search they may explain it better than me!
