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Poor Sleep?

I can't figure out why I'm not sleeping well.

We have a memory foam mattress (a real one, not a fake one or 3 inches over a box spring; a REAL memory foam mattress).

We have fans circulating the air.

It's not usually too hot or too cold.

I'm never too full or too hungry.

It's never loud.

It's never bright.

I'm always comfortable.

I don't toss and turn.

I am always "tired" when I get to bed; I'm never too tired or too awake.

I have the best pillows for my body shape and sleeping position.

BUT. I have VERY VERY mild insomnia; it is however so mild that it only keeps me up past midnight or one, no matter when or how much coffee I've had. (I have my final cup well before dinner usually).

I don't consume pop usually, or more than 4 cups of coffee in a day.

My doctor says insomnia shouldn't be the cause of my sleeping issue since it's only very mild, and I can't afford to see a sleep therapist (not covered by my medical).

My doctor is stumped. Can there be other influences I'm not thinking of? My main issue is waking up frequently, thinking I have to pee when I don't, and my brain turning on when I wake up. I wake up to roll over, to attend to my odd have-to-pee-but-dont thing, wake up to have water, wake up to move; yet my alarm barely wakes me, and I can sleep through a fire alarm when I fall asleep....?
Some thing disturbing your mind, .. Try Yoga.. Meditation...
I find that sometimes I have trouble falling asleep as well, despite having comfortable provisions similar to yours.

One method I use to help myself fall asleep is to pick a challenging conceptual dilemma and then mull it over in my brain. The dilemma would be challenging enough that I won't reach a firm solution or approach within an hour. Usually something from work will suffice as the subject.
It could be habit? You may not be able to relax easy, as you may be a hyper active person?

Are you on the Internet at night before you go to bed? I find that one great factor in my insomnia, as I am suffering from really bad insomnia. I've given up to cure it, I just stay up when I don't feel like sleeping, and suffer for most of the day.

I believe there is a supplement one can take for it, called HTP-5. More literature on it at this URL:

I found a brand that works well for me (when I take it). You have just reminded me to take it again. So thanks for posting this thread. Smile

The product has a very subtle affect. No side effects at all. I usually take two capsules about two hours before I go to bed. I find that it improves the quality of my sleep as well. It also very subtly lessens your appetite. But so subtle one is not really aware of it.

Not all HTP-5 supplements are equal. The one I can recommend is Natural Balance. It includes B6. B6 is apparently always good for absorbing the HTP-5. I had good results with it with two capsules a day a couple of hours before bed time. I tried other brands and they were not as effective. You may be able to purchase it at a Health Shop near you or online from

Alternatively I can recommend Doctor's Best, which one would require less off, as this has a higher strength:

Give it at least a month before you judge the results of it. As of course it is herbal.
LittleBlackKitten wrote:
My main issue is waking up frequently, thinking I have to pee when I don't,

Maybe you should have your bladder checked especially if you get same type feeling during the day. Check your blood sugar also as that can affect sleep.
to increase your sleep:
* make it dark sooner
* put a pillow between your legs
do some sports and work or walk hard,then drink a little bit beer before sleeping,it would help you.
Whatever you make, some substances can help relax your body, like some kind of tea or something with passion fruit (but with the natural fruit preferably). I agree with Cliffer, drink beer maybe help too.

Do you eat before you sleep? Try not to eat before two to three hours of bed time.

I like to drink some warm milk before I go to sleep. It's okay if you want to go bathroom because of you drink water before the sleep.

Maybe you could have Vitamin B group from fruit or Vitamin.

Banana is good too.

Try not to eat food that can bring you too much energy. Try eat enough food just for the hours before you go to bed.

Sometimes, coffee could make me want to stay awake. So, I would avoid the drink or have less of it in the day.

Try read book on bed before you sleep.
How about some melatonin? Its the body's natural hormone for regulating the cyrcadian biorythm so its safe to ingest.

How about these recommendations:


Not Getting Enough Sleep? Turn Off the Technology

Dependence on televisions, cellphones and laptops may be costing Americans dearly -- in lack of sleep.

The national penchant for watching television every evening before going to sleep, playing video games late into the night or checking emails and text messages before turning off the lights could be interfering with the nation's sleep habits.

"Unfortunately, cell phones and computers, which make our lives more productive and enjoyable, may be abused to the point that they contribute to getting less sleep at night leaving millions of Americans functioning poorly the next day," Russell Rosenberg, the vice chairman of the Washington DC-based National Sleep Foundation (NSF), said in a statement.

Nearly 95 percent of people questioned in an NSF study said they used some type of electronics in the hour before going to bed, and about two-thirds admitted they do not get enough sleep during the week.

Charles Czeisler, of Harvard Medical School and Brigham and Women's Hospital in Boston, said exposure to artificial light before going to bed can increase alertness and suppress the release of melatonin, a sleep-promoting hormone.

"Technology has invaded the bedroom," Czeisler explained in an interview. "Invasion of such alerting technologies into the bedroom may contribute to the high proportion of respondents who reported they routinely get less sleep than they need."

Baby boomers, or people aged 46-64 years old, were the biggest offenders of watching television every night before going to sleep, while more than a third of 13-18 year-olds and 28 percent of young adults 19-29 year olds played video games before bedtime.

Sixty one percent also said they used their computer or laptop at least a few nights each week.

And a propensity to stay in touch means that even people who have managed to fall asleep, are being woken up by cellphones, texts and emails during the night.

"One in 10 kids report they are being awoken by texts after they have gone to bed. People don't turn off their Blackberries," said Czeisler, adding that much of this is happening at the expense of sleep.

Generation Z'ers, 13-18 year olds, were the most sleep-deprived group, with 22 percent describing themselves as "sleepy," compared to only nine percent of baby boomers.

Sleep experts recommend that teenagers get 9 hours and 15 minutes of sleep a night but adolescents in the study were only averaging 7 hours and 26 minutes on weeknights.

"I am the most concerned about how little sleep 13-18 years are getting," said Czeisler. "Kids today are getting an hour and a half to two hours less sleep per night than they did a century ago. That means that they are losing about 50 hours of sleep per month," said Czeisler.

Americans' lack of sleep is negatively impacting their work, mood, family, driving habits, sex lives and health, according to the NSF.

All age groups are coping by consuming caffeinated drinks -- about three 12-ounce (354 ml) beverages per person -- per day, and taking naps, sometimes more than one during the day.

"Parents should get these technologies out of the bedrooms of kids if they want them to do well (in school)," said Czeisler.


And this great article too

For how long have we been rising with the sun and retiring when it went down? A long while, so how important do you make it to retire at 2200hrs (10pm) and sleep for between 7-9hrs uninterrupted, in a darkened room? Depending on the time of year, where you were born and or are presently living your healthy circadian rhythm is vital for your wellbeing.

Here are a few ideas to help improve your sleep cycle if required:
Sun up - get up

Sun down - sleep. During the winter months dim your lights two hours before bed.

Avoid bright lights including TV & Computers 30 min's before bedtime

Ensure your bedroom is completely dark, no light from anywhere, including your clock!

Be at least 3 feet away from any electrical appliances

Avoid caffeine after 2pm (1/2 life of 6 hours)

Avoid alcohol (Cortisol release, which is a stress hormone)

Avoid eating high GI foods like carbohydrates before sleeping

Performing deep breathing exercises to facilitate relaxation

Reserving your bed for sleeping, rather than using it as an alternative site for working, watching T.V, or studying

Turn your router system off at night (EMF)

Leave your window partially open at night. People typically sleep best when there is fresh air in the room and it's about 60-65 degrees.

Spending 15 to 30 minutes winding down by making excellent natural music selections. Keep the volume low enough that it's not disruptive.

Meditate, read or journal 30 min's before your bedtime.

Shower or bathe in un-chlorinated water before bed. Do not use mass-market, non-organic commercial scents, oils or hygiene products on your body at night. Most of these products are loaded with toxins that elevate stress hormones.
Taken from the CHEK Institute, if you'd like to see how your body can be when you are functioning optimally then click on this. Then click on 'Circadian Health', on the left side margin.

Hi LittleBlackKitten,

sorry to hear, sleeping problems can really ruin a big part of your life. I'm thinking of a couple of options that are 100% natural.

The first one is sports: for a lot of people, it generates a kind of fatigue that really does a lot in the way of putting you to sleep in a more relaxed way. Do you practice any sport? I would recomment practicing a sport (anything, from jogging, tennis to pilates or kung-fu) about three times a week, it's good for most things anyway (except perhaps your opponent's nose if you chose kung-fu).

The second option I'm thinking about is unrelated, it might be a bit "behaviorist" as an approach, but it has to do with the feeling that you have to pee: maybe doing pelvic floor exercises (try Googling the expression) would help you get a sense of control that will eventually let the feeling go (typically, women who do these exercises are women who have been pregnant and experience "leakage" phenomena).

Not sure if this helps, but I thought maybe they are options worth checking before you pay the big money for a sleep specialist.

PS: Another idea: check in your area if there is any research on sleep going on (it's a very popular research topic these days) - they might be looking for subjects and you might learn something for free (actually you would be the one being paid).

Good luck!
There could be a lot of different things affecting your sleep that you haven't really listed. For instance, if you watch TV or stare at a computer screen too late into the night that could affect falling asleep. On the other hand, it could be something completely out of your control, like a chemical imbalance. If your melanonin is imbalanced that could DEFINITELY be affecting your sleep, for instance. You could try natural melanonin supplements, or just suggest a melanonin imbalance to your doctor and see what he or she's opinion is. Personally, I'd suggest a sleep study, but I know you said that was out of the question. For now I'd say just try some relaxation, less bright screens late at night, chamomile tea maybe, and asking your doctor about natural melatonin supplements. Smile
looks like insomnia to me!@!!

prefer tea over coffee.. and follow these simple steps

1. See a doctor - you already did this right?
2. Take a warm bath
3. Get a massage.
4. Drink warm milk.
5. Drink herb tea.
6. Eat a bedtime snack.
7. Avoid caffeine, alcohol and tobacco. - avoid caffeine = avoid coffee
8. Sleep on a firm bed.
9. Get daily exercise.
10. Keep regular bedtime hours.
11. Get up for awhile if you can't sleep.
12. Get up earlier in the morning.
13. Avoid naps.
14. Avoid illuminated bedroom clocks.
15. Smell an onion ten times before you go to bed.
16. Count sheep.
17. Image it is time to get up.
18. Deep breathing.
19. Leave the TV, radio or fan on
20. Be prepared for rain.
21. Visualize something boring.
22. Visualize something peaceful
23. Stretching like a cat. Just stretch your legs and arms as far as possible and within 15 minutes it seems to work most times.
24. Pretend you're taking a nap and fall asleep on the couch.
25. Read an agonizing, boring psychological journal article.
fetamy wrote:
Try o read some books while you are trying to sleep... it will work may be.

Agreed! Just make sure it's no page-turner Smile

Books can definitely prove to be a good sleeping medicine, and they needn't be boring either Smile
I have a problem sleeping, too. My problem is that I'm really driven to get where I'm going and I'm extremely goal-oriented. For example, I was up until 2:00AM last night posting and then went to sleep. At 7AM, I woke up (on my own) and rushed out back to my computer to get back to work.

The weird thing is that if it's the weekday, I can sleep in to 8:00 even if I get to bed at like 10. On weekends, I almost always wake up early.
I'm almost certain if I could reduce my hours in front of a computer that my sleep will improve radically. Last night early I turned my computer off for the first time in a long time, did other things instead of my usual Internet posting, and was in bed earlier as a consequence waking at a reasonable hour in the morning. I think Internet kind'a disconnects one completely from one's healthy biorhythms. If I can set a rule not to spend time on the Internet at night after a day's work, that would probably be one of the greatest contributions I could make to my health. Very Happy
i think the best way to handle this is to read. Reading makes our brain work. Our eyes sore thus giving us this tiring feeling and thus makes us feel sleepy.

Milk and stretching helps too.
Sleeping is very important for us.If we lack of it everyday,our mood will not be calm and will get bad temper.It sometimes will influence more or less our work,friendship,family relationship,and so on.
Sleep of high quality is the best nourishment for men and the best make up for women.Focusing on sleeping more or less means u begin to know how to love dearly yourself better.
Nowadays the tempo of the society is so fast,many people have to sit on the table for a long time and operate computer day by day.they feel ache on neck and shoulders after working time.They need have a good rest when they go to bed.However,Most of people negect the quality of pillow and mattress on yu bed.It is very important for u to get a sweet sleeping as safeguard. Laughing
meditation... yoga will be helpful
deanhills wrote:
I'm almost certain if I could reduce my hours in front of a computer that my sleep will improve radically. Last night early I turned my computer off for the first time in a long time, did other things instead of my usual Internet posting, and was in bed earlier as a consequence waking at a reasonable hour in the morning. I think Internet kind'a disconnects one completely from one's healthy biorhythms. If I can set a rule not to spend time on the Internet at night after a day's work, that would probably be one of the greatest contributions I could make to my health. :D

Ditto! I think a computer can be an obstacle both:

(a) in the fact that it sends us a lot of "hooks" (Fb messages and updates, emails, etc.); and
(b) in the fact that it keeps our brain running around as opposed to reading, etc.

Good luck!
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