Insomnia

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Hi, Ive always had difficulties sleeping but it seems more so in the last 6 months, ive gone through a rough patch in my life with a break up happening and previous to that almost killing myself. i basically wasnt sleeping or eating at all for 3 months straight.
I am now alot better, with the help from people on here, but of course the people in my life like my friends. And am now eating so much better and my insomnia has gotten alot better, it now is back to normal, an average of 1-2 hours to fall asleep.
But its starting to make me depressed again as is my weight, but thats another subject.
Really i guess what i want to know is, any ways to be able to fall asleep without the need of medication.
when i was a child the only way to fall asleep faster for me was to bang my head into my pillow very harshly until i would completely exaust myself until 12 yrs of age, until i realized that was not the norm, so since about then its always taken me ages to be able to fall asleep. i have tried so many options and it dreaxs me to think of having to use pills just to be able to fall asleep.
So please anyone, can you give me some pointers and advice with what helps with your insomnia?

to fall asleap I try to count to 50 slowly,then to 100 a bit faster then past 100 at a normal speed. If that doesn't work I read or go on the internet until I get tired.

Try to make your environment darker by turning off lights for a hour before you go to bed. This stimulates melatonin , which counteracts serotonin, in your body. You can also buy melatonin in food stores, or anywhere they sell vitamins. It's not a medication. Usually in 3 mg doses, one can take 3 pills very safely (non-toxic anyway) half hour to 20 minutes before bed. Valerian root products also work, as does chamomile tea, as they both calm.

I've had problems sleeping for years. I do take prescription sleeping pills for it, but only on days when I need to get up and go to work. I don't want to become completely dependent on them.

I've always had a TV in my room and I've collected lots of DVDs over the years. I put one in and listen to it. It helps me get my mind off of things. When that doesn't work, I usually try just getting up and doing something for a half an hour or so and lay back down and try to sleep again. Tossing and turning and worrying about how I'm going to be able to get up on time does more harm than good, so it's better to get up and do something productive for awhile.

I know you said no medications, but have you ever tried taking Melatonin about half an hour before bed? It's actually a chemical in your brain that you release naturally at night to make you tired. You can buy Melatonin supplement pills without a prescription.

Maybe take a shower before bed time?

I've recently made a small weighted blanked for myself, and am finding this very helpful. As soon as I pull it over me, I just melt into the bed.

I'm still working on getting to sleep before 4am, but once asleep I sleep soundly and awake refreshed.

I also take 30mg of melatonin and a bunch of Valarian root an hour or so before bedtime, and listen to delta music (music engineered to induce delta waves) all night long -- the playlist is 8 hours long so I don't sleep too long.

_________________
If it don't come easy . . . .
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occasioanally, i take 1/2 teaspoon of powedered ginger in a glass of sweetened warm milk. ginger and melatonin both increase bleeding risk, so if you're planning an operation, let your doc know you are taking them.

If you don't have a good sleep routine, the first thing you need to ensure is that you drag yourself out of bed at a consistent time. So if your not getting to sleep till 4am, then make sure you are up at 8am. It might be a rough couple of days, your body will work it out.

Jason

have showers before bedtime, use to have 3-5 a day to relax me.
have a sleep routine yep.
...cant handle ginger, sensory issues.
have a certain blanket that i always use that 'helps' me get to sleep yep.
normally sit there and try for an hour once thtas up, look on internet and read articles for about 15 mins to 30 mins til sleepier. still nothing.
have the lights off at 7 at night so whole house is dark.
have chamomile tea when really need to, helps me to relax, tis all.
have tried counting, and focusing on my breathing.
have tried alot of things,
apart,
from melatonin, which i only found out about last night.
so i think i might have to try this one out.
its seems to be wonderful.
THANK YOU ALL, THEY ARE VERY MUCH GOOD TIPS AND VERY USEFUL, unfortunately i have tried them all and they dont work. so melatonin im thinking might have to be my last straw.

Nytol works wonders for me http://nytol.co.uk/ especially with a shot of whiskey.

It's almost 8am where I am and I still haven't been able to fall asleep. I am hoping the sleeping pills I took take effect soon as I need to be at work at 6pm.

I have had problems with my sleep for a really long time and suffered with difficulty getting to sleep, difficulty staying asleep and waking early. This continued in spite of taking good sleep hygiene measures.

Recently I was prescribed promethazine as a hypnotic to help my sleep and it definitely works (I take 50mg at night). About 90mins after taking it I'm ready to sleep, I go to bed and am asleep within 15minutes and don't wake up until my alarm goes off - unless I need the toilet and then I fall asleep quickly after that. It is not addictive.

Promethazine is an antihistimine which is available over the counter as Phenergan (at least in the UK).

I know you don't want to take medications but if it's an ongoing problem which affects other aspects of your life it might help.