Can you buy Melatonin over the counter in the UK? I used to buy it on holiday in the USA, and used it successfully to sort jet lag when we came back. Woke in the night after a rather horrid dream, had to read my book to help clear the memory before I could try to get back to sleep.
I tried the breathing method last night. It took three attempts to work. I find I have a blocked nose effect on one side, so didn't work, but turned over and that worked. It is quite hard to shut down the brain sometimes.
- keep the bedroom cool - a small drop in body temperature (going from the warm bath to the cool bedroom) apparently signals the body that it's time to sleep
- no screens for at least an hour before bedtime, and definitely not if I wake during the night (that's TV, computer, tablet, phone etc)
- herbal tea with chamomile and/or valerian in it
- reading a (paper) book or magazine, something lightweight, not too demanding/thought-provoking/suspenseful
- HRT, stopped the hot flushes that were waking me every 15-20 minutes (not for everyone)
- yoga breathing exercise if I'm really having trouble dropping off or getting back to sleep. Chandra bhedana is the one that works for me (don't do it the wrong way round or it'll have the opposite effect, energising)
Now I just need to get OH to stop snoring (I know how, he just won't do it)
Doncaster, South Yorkshire. Soil type: sandy, well-drained
After retiring from 30 years of nights, nothing worked. I have lots of books by sleep experts. Michael Mosley says if you aren't asleep in 15 minutes, get up go in another room. I have never gone to sleep in 15 minutes in my life. Then he says go back to bed when you feel tired... except I don't, I go into full night shift mode.. I always had the first break at work, midnight, sometimes I will go to bed, have my hours sleep, around midnight,then awake for the next 4. Sometimes I cannot sleep at all. Then once in a blue moon, I will get a good nights sleep. I have for years done the screens off thing,read a book. This is the first time I have used my phone in the night, but I have been pretty much on the bed since Monday with Covid,so not feeling guilty! I have actually slept 2 hours tonight... not in one stretch!
Frankly, @rowlandscastle444, if I had all the stuff on my plate that you have on yours, I would be awake all night every night! I do get kept awake if I have unresolved issues and problems to worry about. It’s also noticeable that once a particular irritation is sorted out, I often get a really good sleep the following night. Have you already tried making lists of what you need to deal with the next day and then putting it aside before you go to bed? It’s supposed to help you put it out of your mind and not dwell on it until the morning. Good luck.
Thank you @Ergates Yes, I often make lists to stop me having to worry that I might forget. Paper and pen by the bed. I record jobs to do, things to be thankful for, and thank God for all the small things in life that bring me joy. Today that has been the brightness of shiny damsons and rosehips, the colourful berries on the various pyracantha or callicarpa. The sparrows, the bees, and so much more.
I also remember that however rough I'm feeling, and however difficult life seems, there is always someone worse off than me.
For laughter, today I went to put a whole load of bad apples in our garden waste wheelie bin. I opened the Iid, and out flew literally hundreds of small fruit flies - from the previous batch I disposed of. Straight towards the open back door and windows!! I've been attempting to kill them all evening, as they get everywhere in the house. Spiders must be feasting!! Goodnight, and here's to a better quality sleep. I hope. 🥱
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Woke in the night after a rather horrid dream, had to read my book to help clear the memory before I could try to get back to sleep.
When you don't even know who's in the team
S.Yorkshire/Derbyshire border
However, I've not missed any sleeplessness!
Thank you for the information, @Nanny Beach
It is comforting to know that I am not the only one who struggles with sleeping.
Have you already tried making lists of what you need to deal with the next day and then putting it aside before you go to bed? It’s supposed to help you put it out of your mind and not dwell on it until the morning. Good luck.
Yes, I often make lists to stop me having to worry that I might forget. Paper and pen by the bed. I record jobs to do, things to be thankful for, and thank God for all the small things in life that bring me joy. Today that has been the brightness of shiny damsons and rosehips, the colourful berries on the various pyracantha or callicarpa. The sparrows, the bees, and so much more.
I also remember that however rough I'm feeling, and however difficult life seems, there is always someone worse off than me.
For laughter, today I went to put a whole load of bad apples in our garden waste wheelie bin. I opened the Iid, and out flew literally hundreds of small fruit flies - from the previous batch I disposed of.
Straight towards the open back door and windows!!
I've been attempting to kill them all evening, as they get everywhere in the house.
Spiders must be feasting!!
Goodnight, and here's to a better quality sleep.
I hope.
🥱