I just responded to a poster with sleeping problems in another forum, and wrote out an exhaustive list of things to help you sleep that worked for me. Afterwards I had a few more ideas and started a sleep thread over there.
I thought you guys might find the tips useful too, so here is what I posted at the other forum. Feel free to share your own tips - I'll definitely be trying them! Unless they involve snorting maggots, or something. Weirdos.
I've suffered from insomnia most of my life so I can empathise about having difficulty getting up early, trust me!
I used to date a guy who would be able to fall asleep whenever he wanted to - even underneath a table on cold concrete. And no, he wasn't drunk - just scarily good at sleeping. Then again, it was probably the only thing he _was_ good at! (Oooh, ex-burn!)
Over the last year or so I have made many changes to my life in order to help me sleep better. I still don't sleep quite as well as 'normal' people but these things can make a huge difference, I've found. Of course, something things that work for me might not work for you, and a sleep clinic can sometimes be the only thing left if you run out of options.
Here is some advice on improving your sleep:
[list:43e493b81d][*:43e493b81d]A chamomile tea before bed can relax your nervous system somewhat and help you fall into a relaxed state more easily. However, drink too much and you'll need to get up to use the toilet ;-)
[*:43e493b81d] I've also been prescribed a magnesium-based powder (from a company called Mediherb, I think) which I would drink a teaspoon of with a glass of water before bed. The first time you take it, it might make your stomach feel a little cramped, but the following times are fine. Basically it relaxes your muscles, enabling sleep to come more easily
[*:43e493b81d]have a hot shower before bed, and get into a bed with fresh, clean sheets, that is well made (you won't get tangled up at night). Hot shower relaxes muscles, and sleeping in a clean-smelling neat bed helps too!
[*:43e493b81d] Have an evening routine that you follow to the letter. It might be ten minutes, or thirty minutes, or an hour, but do the same activities each night before bed - such as cleaning your teeth, going to the toilet, feeding pets, packing your bags for the next day, setting out things for breakfast, throwing play-doh at the ceiling - whatever! Your brain will eventually learn that bedtime is approaching and start to wind down a little more
[*:43e493b81d] Melatonin. For a while I was prescribed melatonin - a few capsules an hour before bed each night - it helped to reset my body clock
[*:43e493b81d] Valerian - beware! This herbal remedy many recommend does not work for one quarter of the population, and actually keeps them MORE awake! Guess what - I'm one of those people! :P *mutters*
[*:43e493b81d] Always go to bed and get up at the same time, even on weekends. It sucks, but that routine can help you reset your body's biorythyms.
[*:43e493b81d]Makes sure your pre-bed activities are relaxing - no intense debates with family members, no Mortal Kombat rounds on the game console ;-) Some people find working out before bed helps them sleep, I find any moderate or greater exercise after 7:30pm is bad, bad bad - I get hyper and can't calm down. I do most of my exercise in the morning.
[*:43e493b81d] That said, exercise in the morning helps you feel sleepy in the evening!
[*:43e493b81d] Don't expose yourself to bright, direct lights in the last hour before you go to bed. If possible, dim the lighting slightly - our brain takes cues from light
[*:43e493b81d] While eating too heavily before bed can be bad, there are a few foods you could have in small amounts that contain a substance known to increase the production of melatonin in our brains - these foods are turkey, cashews, and milk (preferably warm milk).
[*:43e493b81d] Don't just have a doona! Many people overheat in bed from having just one super-thick quilt - better to have many sheets and thinner blankets so you can keep your body temperature stable
[*:43e493b81d] If it's not too noisy in your neighbourhood, leave a window open for fresh air. My neighbourhood is crime-ridden and very noisy, so my window is shut while I sleep, but I leave it open for at least a few hours before bed. I also wear earplugs to filter out my neighbourhood noise!
[*:43e493b81d]I have reduced my sugar intake and wheat intake, and don't have coffee, tea or high-sugar foods close to bedtime. No hot chocolate either :( Ah well.[/list:u:43e493b81d]
Anyway, obviously these might not be the complete answer for you (and like I said, it hasn't solved my problem completely) but by doing these things I'm now getting up at 5:30am and not being completely wiped out :-)
So, those are my suggestions! Let me know how it goes if anyone tries them out, or if you come up with other solutions!
I'd also love to hear about anyone's experiences with sleep clinics - I've never been to one.
