erikahollister's Journal, 15 May 16

1) Kill the screens 

2) http://www.amazon.com/NOW-Foods-Melatonin-Vcaps-Capsules/dp/B003KLROVY/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1463315165&sr 

I actually listened to a podcast about sleeping/insomnia last night. http://www.yogabody.com/yoga-talk-show/ (look for Episode 202) 

Erika, do you have a smart phone next to your bed? When you wake up in the wee hours of the morning, do you check it? I have read where the screens of your smart phone stimulate the activity centers of your brain and make it difficult to return to sleep. Some help with relaxation that I have found helpful, aromatherapy - lavender oil diffused in your sleeping room uplifts your spirits, calms the mind and helps move you into a deeper realm of sleep. Meditation before bed relaxes and calms you. Chamomile tea, I think they have a form of it called Sleepy-time that helps. If you have no issues going to sleep, but get woken up to answer a call of nature and then can't get back to sleep. Reduce your liquid intake an hour or two before bed, make sure you are empty when you fall asleep so your rest is not disturbed. If noises wake you, try a low *white* noise therapy, such as a fan, or a recording of ocean waves, there are a lot of white noise producing products out there to help mask the sounds of living going on outside your sleeping room.  

I haven't tried lavender oil diffused, that sounds pleasant. Or white noise, though where I live is pretty quiet, except that the da**ed birds are waking up at 4AM these days! I keep the electronics out of the bedroom. Thanks everyone! I went to Amazon and ordered some supplements (Gaba, Ashwaganda and Melotonin) We'll see if that helps. I'll report back. Listening to the podcast is next! Thanks for the help Debra, Kpp and Jimmiepop! 

Do you have little kids or toddlers? If so.. You are out of luck till they grow up! Lol 

Hello Erokahollister I take Zolpidem every night to go to sleep, it is the generic prescription medication for Ambien. I must stay awake past 10:00 every night combined with my sleep med to get decent sleep. If you have an herb shop where you live, Valerian Root also helps get sleep, it it the natural version of Valium. Valerian Root can be bought in both capsules and liquid extract. There are over the counter sleeps aids as well, I hear benadryl puts people to sleep too. 

As for the little kids - that is where my problems all started. I used to sleep fine, until I spent 10 years being awakened several time a night by my kids. They finally learned to sleep through the night, but I never did! I've tried valerian and I have an adverse reaction to it; I get wired and hyper with no sleep at all! I'm trying to avoid drugs, and feeling drugged, so seeking a milder, natural solution. Thanks for the suggestions, though, - It may come to that. 

I used to have the same sleep pattern as you, awake too early, would go ahead and get up and tired for the rest of the day. Tried different things but what I think has helped me the most is getting some of the extra weight off. I don't know if it's cuz I'm more active now or if it's not having so much pressure on my body, but I can finally sleep a good 7-8 hours a night.  

Yoga/biofeedback breathing trick. The tensing/relaxing is a great start, and helps to condition your body's expectation it is time to sleep. Also helps you to ensure you are lying there relaxed, rather than unconsciously all tensed up. But the breathing is the key trick. Do a big stretch, especially of upper body, arch back and relax. Tense all muscles and hold as long as you can, then relax all of them. Repeat 3 times. Feel the calm. Exhale completely. Slowly breathe through your nose in to a count of 5 elephants, or if you are more fit, 8 or 12 elephants (seconds). Hold the breath for the same count. Slowly release/force out the breath through your mouth with a "Whoosh" sound, to the same count. Pause a moment with lungs fully emptied. Repeat 2 more times. This will significantly drop your BP, increase the CO2 in your blood, and if you close your eyes, relaxed, you will likely fall asleep almost immediately. Repeating this each time you are about to sleep will also help condition your body to know that when you follow the pattern, it is time to sleep.  

Thanks, Cathy! I do yoga classes once or twice a week. I will definitely try this tonight!