For most of my adult life I had to battle insomnia. Then I discovered Melatonin. Now, when friends post on Facebook about sleep issues I advise them to at least try Melatonin. I started researching it in 1995, back in the dark ages before the internet. I actually went to the library! Then I went to Oxford Books here in Atlanta and bought an entire book about Melatonin. I didn't find anything disturbing, so I started taking it.
I have now been taking it for 27 years, and it's a miracle drug, for me. Except it's not a drug, it's herbal.
Now, the good thing is that it's not a sedative, so if the house catches on fire you will most likely get out on time. (I only say "most likely" because I have not actually faced that scenario.) When I was a caretaker for my mom, from about 2012-2020, if Mom called out for me in the night I would hear her and go help her. Melatonin also doesn't have the terrible side effects of Ambien -- no shopping online in the middle of the night, no sleepwalking, no late night crazy calls. Ambien is pure evil, IMHO. It's caused bankruptcies and terrible car crashes. It should be banned.
Sorry, didn't mean to meander off down a side rant road there...
Anyway, over the years, even with taking Melatonin, I don't always have an easy time falling asleep, so I wanted to offer some other suggestions.
The best advice I can offer it to get a routine going, and stick to it. The routine signals your body that hey, we're getting ready to go to sleep now. For me, I put on my gown, sit in front of the computer and check messages, and listen to at least a couple of mellow songs. Nothing lively or up tempo. I take my Melatonin, 5 mg. It takes about 30 minutes to work. After 30 minutes I shut off the computer and brush my teeth and tinkle. Then I get into bed.
Once in bed, I close my eyes and go through my mental checklist. I pray for the health and safety of my children and my friends and loved ones. I ask God to let me have a good day tomorrow. Sometimes I add special prayers for friends or acquaintances. Next, I start a self-hypnosis process. I mentally picture myself in a beautiful home, my dream home, and I go through each room arranging furniture and decorating. Usually I fall asleep within a few minutes. You can choose any mental task that's pleasant. When I was in my 20's and 30's I mentally planned my wedding. You could mentally plan a party, or build a sandcastle, or eat a piece of cake -- whatever task is pleasurable for you.
Conscious breathing also helps. I concentrate on breathing in slowly through my nose and slowly exhaling through my mouth. I try to block out all distraction and focus on breathing. It also helps when I am tense or anxious.
MORE TIPS
Make sure that you don't read, eat, or watch TV in bed. Use it only for sleeping.
When you are ready to sleep, make sure the room is very dark.
Go to bed at the same time every night.
Turn off your phone!
Don't workout or exercise within 3 hours of going to sleep.
Skip taking naps!
If you eat dinner early and go to bed late, an empty stomach can sometimes keep you from sleeping. Eat a little snack before bed.
Don't drink alcohol less than an hour before bed because it interferes with your sleep cycle.
If you drink a lot of sodas [Coke, Dr. Pepper, etc.] they have caffeine and that may be what's keeping you awake.
For years, my routine included taking off my makeup and taking out my contacts. I couldn't sleep if I felt dirty.
Try to not get into arguments or do stressful things like balance your checking account right before bed. Try to wind things down mentally, and relax. The more relaxed you are, the easier it is to sleep.
If none of my techniques work, try a small amount of Melatonin. I only buy it from GNC, not the cheap brands. I order it off Amazon. Start with 2 or 3 mg. at first. Some people also find good results with Valerian, but it gave me a headache.
Good luck with good sleep!
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