A
female
age
41-50,
anonymous
writes:I have never slept well, not for years . And I just accept that this is how I am ,but can anyone give me any good tips on how to get some uninterrupted sleep? 4 to 5 hours seems to be my limit. I talked about it to my doctor but he seems to think I am doing fine and that things will right themselves eventually. He said I dont need to get on the treadmill of taking sleeping tablets an to be honest I do not want to do that either. Reply to this Question
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female
reader, anonymous, writes (14 February 2012): OP here. Thank you so very much for all your really well thought out answers. I really appreciate your help. I have printed everything out. And pinned them up.Jonas I have been worried recently, I realize that now. And the hot shower made me feel much better. And I am going to get some ear plugs as there is a lot of traffic noise and ambulances (hospital nearby). Maybe I should move?Miamine your answer was incredible, and has so many good tips. If I could give you 10 stars instead of 5 I would. And you are right on the money. I Do need a new mattress. So that is now on my urgent list. I tried lavender drops on the pillow and it is relaxing.So very confused I have trouble staying asleep.With the best of intentions I go to bed and wake up way before I want to. I never eat after 7pm ever and don't drink cola drinks. But I think I do need to get a handle on the stress.Thank you uroboros I do leave the room dark. And you are correct, the shower does help.Person12345 I am going to try the ear plugs. Thank you.And Bernard, thanks for your cheeky advice. You made me smile. I really appreciate everyone's advice as not sleeping well has been going on for a while and it is getting me down.I feel more confident now that by following everyone's great advice I might get some much needed sleep..
A
female
reader, person12345  +, writes (11 February 2012):
 Some people don't need very much sleep. If you don't feel like you're tired all the time, it's not a problem. My mom sleeps 4-6 hours a night.
Miamine has some great suggestions I don't have much to add to that list. I used to not sleep well at all, then I started sleeping with earplugs in every night and sleep much better. Have you tried that at all?
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A
female
reader, uroboros  +, writes (11 February 2012):
some tips that work in my case:
-try to go to bed relaxed, no stressful thoughts and so
-for me it is better to have lights off, if u prefer dimmed lights or bed side lamp leave it on, but i'd suggest going to sleep in the dark
-remember to shower before bed, it's relaxing
-avoid coffe and coffe-like drinks few hours before bedtime
-when i can't sleep i drink warm milk, or warm water with bit of whiskey and honey.
5 hours is kind of my limit as well, people don't need to sleep as much as 9 hours a day actually, therefore i think there's everything fine with you.
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A
female
reader, So_Very_Confused +, writes (11 February 2012):
 First and foremost you need a schedule where you go to bed and get up at the same time even on weekends...
also you should figure out how many hours you need... you go to sleep one night and sleep till the next morning when you awaken without the alarm... I find that I need around 6.5 hours max... more than that and I'm groggy.. my fiance needs like 12... everyone is different there...
do you have trouble falling asleep or staying asleep.... they are two different things..
eat well not too light
not too heavy
get some exercise every day... a good brisk walk is plenty if that's all you can manage
the sleeping room should not be too warm nor should it have a tv or other distractions...
a bedtime routine also helps....
that should get you started.
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A
female
reader, anonymous, writes (11 February 2012): This is what my doctor told me: get rid of your source of stress ( eg change jobs) and workout everyday. I'd also go o a sleep specialist at a reputable univerity hospital.
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A
female
reader, Miamine +, writes (11 February 2012):
 OK, first make sure you have good bedroom habits, like we were taught as children.1. Bedroom should not be hot or too cold, but should be adequately ventilated.2. No naps in the day time, as this takes away from bedtime sleep.3. No alcohol, no cheese.. food should be consumed at least 2 hours before4. A warm, not hot or too cold bath before bed.. bath not shower, because baths are more relaxing.5. Bedroom should be cleaned and all toys put away... lol.. but because your an adult, just clean the bedroom so it look's beautiful. Beautiful rooms are restful rooms.6. No TV in the bedroom, and TV watching should stop at least an hour before bed7 An hour before bed you prepare, no stimulation of any kind, no late night calls to friends, no last minute finishing work or anything that makes the brain start ticking.8. You can write a to-do-list to plan for tomorrows events an hour before. This will remove all the worries about the next day from your mind. You've written it down and therefore can leave it until you wake up.9. Go toilet10. Cut coffee and tea drinking to only 2 cups a day. Same goes for cola or coke or any other stimulants.11. Hot chocolate, oveltine, warm milk or another bed-night drinks are good... Herbal drinks like camomile are restful too.12. Make sure you have a decent mattress, not too firm or too soft, and make sure it's replaced every 5 years. Mattresses should be turned over once a week to keep them healthy.13. Do not sleep with the light onOther helpful tips12. Use lavender or camomile either in oil's or in leaves to put under your pillow case. Both work on our sense of smell, a primitive thing which bypasses the logical brain. Aids relaxation and sleep and can also give good dreams.13. Try to use one of the relaxation tapes available... Paul Mckenna is very good. Or as an alternative, radio plays knock you off to sleep before you get to the end. It's the adult version of a bedtime story. You can also listen to light music, classical, jazz, or anything with melody that is not stimulating.14. Being overweight can interfere with sleep... Exercise is a great way to kill excess energy and promote deeper sleep, so make sure you go for a walk or do something physical for at least 30mins every day.15. Learn meditation, it's very good for knowing how to slow down the body, it regulates the working of the body and it also aid's sleep.The doctor is not worried, because 4/5 hours maybe all you need. The ex-prime minister Margaret Thatcher (UK) only slept 4 hours a day, I think that president John F Kennedy (USA) was the same. If you only need 4/5 hours, sleeping more will make you irritable and sluggish. Some people sleep more, some sleep less, and if it's not affecting your moods, concentration or health, I will agree with the doctor that your OK.
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