Sleeping Problems?

hugo_pt asks: "I have had sleep problems for some years, but it always get worse in the Summer. Yesterday I slept one hour, so when I got home at 8PM I thought I'd sleep till 9AM or so. Wrong. It's 1.36AM, and I can't sleep anymore. Instead, I'm reading The Complete FreeBSD, and the urge to sleep is gone. I was wondering how many Slashdot readers suffer from this problem, and what they do to combat it ?"

Comments

Caffeine and Over-Tiredness

[Ieshan]

Most Slashdotters probably don't notice how much caffeine they consume during a regular day - and there's even a whole bunch that think, "It has no effect on me whatsoever!"

But, it realy does. On days I'm not feeling well or have sleeping issues, I simply cut my caffeine intake for the next two or three days and my body usually cycles back to normal.

It IS possible to be "over-tired". Try doing something quiet with the lights low, like reading a light book in bed, or talking to a friend on the phone with the lights off. It may take a while, but you'll usually doze off.

Some Obvious Suggestions

[blunte]

1. Halt all caffeine intake. Caffeine stays in your system a long time and interferes with natural sleep signals.

2. Stop watching TV or other "bright" displays a few hours before you wish to sleep. I forget the name of the brain chemical (and I don't feel like looking it up), but bright light (sunlight esp., computer monitors, TVs, etc.) cause the brain to generate "wake up" chemicals. Instead, try reading print material if you need intellectual stimulation in the evening.

3. Go to bed when you first feel drowsy. I have a window between 9 and 10pm where I get drowsy. If I don't go to bed then, I'll magically refresh and then stay up until 2+am.

4. Get a regular schedule. Don't nap. Get up at the same (early) time each day, and go to bed at the same time each night. Ideally, try to align your schedule with the sun. It will help.

Good luck.

Depends on why you're not sleeping

[Fished]

As a long-time insomniac (read "programmer"), I've found that there are several different kinds of insomnia.

1. There are some medical - i.e. conditions other than insomnia - that can cause sleeplessness. If this is a new thing, you might ask your doctor although he's unlikely to be very interested.
2. Are you depressed? (Doesn't sound like.)
3. I find that often my schedule just gets out of wack. In such cases, I find that melatonin - available over the counter as a "diet suppliment" helps most. Melatonin is allegedly the compound your body makes at night and is why you tend to get sleepy at night - don't know if this is true or supplement "hype". However, it is as effective for me as prescription sleeping pills, but without some of the side effects. It DOES, however, have other side effects, particularly if you're hypertensive or have an Autoimmune problem. Read up first.
4. There are several kinds of sleeping pills available. The most common is diphenhydramine, i.e. benadryl. Available over the counter, don't take a big dose because a big dose can make you hyper. Doxylamine Succinate is also readily available otc, works much better for me than benadryl. It is usually found under the brand name "unisom", but not everything with a unisom label is doxylamine succinate. Buyer beware! Last, the doctor has many, many options, ranging from valium-like drugs (ambien, ativan, etc.) to anti-depressants (Remoron, one other whose name escapes), to blood pressure meds (clonidine.) However, I find that Doctors tend to be cavalier about side effects, so would try prescription meds last.
5. Most of all, exercise will help, especially first thing in the morning. It helps set your cycle.
6. "Sleep Hygiene" is important as well. When you go to bed, don't read: go to sleep. (If you're hitched, have sex - this is also a good sleep aid.) Don't do anything in bed but sleep and have sex. Put the clock where you can't see it - looking at the clock just gets you worried and keeps you up. Go to sleep at the same time every night, get up at the same time every day.

That's all that comes to mind. :)