sleep advice

6 hours of sleep is not bad as long as you feel rested and were not up and down all night.  8 hours would be better but each of us has a different amount of sleep we need to function at full capacity.

Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.

A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy.

Do check out our resources at the top of this page as there is much great info that you may try to bring down your tension before bedtime and enable you to get  a couple of extra hours of sleep.

Good Luck,

Kitt

Sure, as long as you feel up to it...

Exercise is a great help in getting a good night's rest...just make sure that you don't exercise too close to bedtime.

Is it falling asleep that is the issue...or waking up thoughout the night, or too early?

If it is falling asleep, you may want to ask your doctor about taking Melatonin. (you do not need a prescription, but if you are under age, I would recommend having medical approval first.)

This is something that our bodies make naturally, but can be used in supplimental form to support the circadian rhythm and help induce sleep. It is recommended to take it 1-2 hrs before planned bed time. My daughter has had good results with this.

Best wishes!

S.C.

I have this same problem, although mine is due to shift work. I work evening and overnight shifts at an emergency animal hospital, so I have a completely opposite sleep schedule than most of the world does. Even on days that I'm not working I am up until 5 or 6 in the morning and am in bed until at least 3pm, though I wake up an average of 5 or 6 times during my sleeping period. I absolutely feel that this furthers my panic disorder.

My advice to you would be to, as Scaredy Cat said, try using natural sleep aides. Young people don't often need melatonin supplements if they normally sleep during the night, but if you have an anxiety disorder your brain chemistry may be imbalanced and you could be lacking in this naturally occurring hormone. Melatonin helps me a lot, but what helps even MORE is Valerian root. I live drinking it in a tea, as it works quite quickly. It is also said to have anti-anxiety properties, although it only takes mine down a few small notches. I find that combining the two works the best. It seems to give me a more productive sleep, as well.

Of course, ask your doctor if these supplements would be ok for you to take. :) Benadryl helps me, as well, if natural stuff fails, but I try to avoid taking antihistamines solely for sleeping purposes.

I have sleep problems on and off. The only thing I can add to this is that I quite drinking caffiene.
Ed

Thank you for all the advice. I now have a strict bedtime even on the weekends I still stick with it. I don't drink coffee or anything that has too much caffiene or it'll just make me nervous. I want to know how much ours everyone sleeps? do 7-8 hours really be necessary?or is something people made up ?

Everyone's need for sleep varies. I've read the older we get, the less sleep we need. I'm not sure I agree with that because back in High School and College I could go 2 days without sleep, or pull all-nighters and squeak in 2-3 hours sleep and do fine.

Now, at 50, and granted I have issues with insomnia which are exacerbated by chronic pain, I'm happy when I can get at least 10 hours. Part of this is because I'm up and down throughout the night (I drink copious amounts of water, and I have my whole life, and I'd rather get up to go to the bathroom than give up my water).

I've taken Xanax and Ambien and both help tremendously. For me, personally, they're invaluable.

Back when I was in my 20's, maybe even early 30's, I found that things like Melatonin and Valerian Root (I'd make a tea, use the tincture, but never tried capsules), all worked quite well. I also routinely had acupuncture and was prescribed a unique (albeit bizarre) group of Chinese herbs and barks that I would have to boil down and drink for tea.

The older I got (and I'm not sure it's just age), but as my health conditions worsened, the more natural methods weren't cutting it for me anymore.

Could just be me. It causes me anxiety because I feel like the meds I am on now create a balance which permit me good quality sleep, but I know my doctors aren't comfortable with me being on the meds. When I'm off of them, I'm back to severe insomnia (and I've gone over 72 hours with no sleep, was hallucinating, both visual and audible, was found barefoot in the snow convinced I was trying to rescue a girl from jumping off a bridge,--we didn't leave near a bridge), and I swore helicopters, with their lights, were landing in our back yard and flashing lights in our windows. I even could smell things that weren't there.

So yeah, I'm anxious about my sleep and protective over what works. And yes, I'm also extremely anxious that one of these days my doctors, (my "new" doctor, since I just moved out of state and have to start all over), won't be willing to follow the routine I've been on for years that works FOR ME.



Merrida