I Just Can't Sleep Well Any New Ideas Please? I Need to Sleep Well and Soon!
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For 3 weeks now I really can't get to sleep and then I doze and wake constantly so I'm wrecked all day. I'm cutting down the tea and coffee, tried breathing exercises, counting back from 100, going to be at a set time, I'm not inactive and I'm not particularly stressed or unhappy. I seem to be in a bad habit I need to break. Any new ideas would be terrific!
It could be that the heatwave we had about three weeks ago triggered the problem, it did for me. If so now the temperature has fallen the sleep problem could sort itself out, it might take a few weeks for things to readjust.
I know this might sound ridiculous but when you can't get to sleep - try to stay awake. It's worked for many people. I'm sure that in the past when you've had something important to wake up for in the morning you've not slept too well, but when the time you needed to wake at approached, you decided it was no longer worth trying to get to sleep - tried to stay awake- and fell asleep. 
There’s no easy remedy I’m afraid. Everyone will tell you something to try from warm baths, listening to white space music etc but I’ve not found an answer after years of giving all things a go, sorry.
I find sleeping upside down tends to help me. I flip the mattress regularly and all, but I think if I sleep at the other end of the bed it feels like I slept somewhere else, then I feel more settled when I go back to the right end.
I've got plenty of valerian growing... very colourful plant, the bees love it but I haven't tried it myself I read: "Although valerian is thought to be fairly safe, side effects such as headache, dizziness, stomach problems or sleeplessness may occur. Valerian may not be safe if you're pregnant or breast-feeding". 
davidstockport I would avoid most herbs if breast feeding but valerian is a potent as valium without fear of addiction.You need relatively little to get good effect.Cats go mad for it
MelissaLee1963 Although valerian is relatively safe, most researched sources say it has no use in helping insomnia, in fact some sources say it can actually cause sleeplessness. https://sleepeducation.org/is-valerian-a-natural-cure-for-insomnia/
It's a great and attractive plant for brightening up a dull garden, it's so easy to grow (the birds brought mine) that some people regard it as a weed. (silly people)
davidstockport and MelissaLee1963 I'm off to look at valerian for interest-I love the garden plant and it is self seeded in walls around here as for cider vinegar .... it seems to have a load of benefits so thanks.
BORDERJOE and David. I don't use the garden plant but buy the powder from herbalists. I am fortunate to have a shop in Brixton http://www.brixtonwholefoods.com/ .There is also Baldwins https://www.baldwins.co.uk/ but it's much pricier. Most Pharmacists have pre prepped tablets with other mixed content like Passiflora but I am hardened and just take the powder in warm water. Warning ..it doesn't smell so sweet but once inured it's so worth it.
The heats made sleep difficult for me. Reading before bed helps and if I'm honest the pills off dr help the most.
Reading a regular book always helps .Not kindles,phones or pcs.Blue light keeps you awake as well as damaging your eyes.
I used this when I did some online counselling. It’s a meditative breathing exercise and I found it worked for me
https://kingstonicope.silvercloudhealth.com/static/mp3/mindfulness/PMR.988c06e3e870.mp3
Hope you get some rest soon.
Yes can use progressive relaxation in hypnosis as well.Most people I know love and need the opportunity to wind down.
snoogans888 thanks ....that's really kind ...I just saved that link and will give it a go tonight! ... I tried it and like it....thanks
Have you tried herbal medicine?
You could try CBD oil & you can also get pillow mist sprays that are supposed to help you relax or Maybe Speak to your doctor, they can prescribe sleeping pills (short term)
Plenty of exercise to tire your body, I've done more than I would normally and slept like a baby.
I grow lavender on my http://plot.it/'s lovely around the house and anti bacterial as well.
speckles2002 ....you reminded me that I have some lavender spray from a while ago thanks.
You may be deficient in magnesium. Have you tried Magnesium Sleep cream before bed? I get mine from Amazon and it really helps me.
SaraPearso72992 , MelissaLee1963 and shaz28 thanks ...I'm going to do a bit of research after LD ...thanks very much.
I’ve been suffering the past few weeks after having a solid routine for a few months. I read something online about a military technique that they use in the field to help those in active service fall asleep quickly wherever they are. Might be worth a try!
One thing I have found useful to take. It's Magnesium Glycinate it helps relax your mind and body for sleep that with 5HTP.
I use Tropic’s sleepy spray. I spray it on my pillow at night. Overall I have found it helps but not a cure. X
Wow all! I read through some suggestions before taking myself off to bed but can't believe how many suggestions there are this morning! For the first time he can remember, I woke husband in the night speaking loudly in my sleep - maybe fortunate he couldn't decipher it-I don't know 
. Thanks so much! I didn't know about magnesium so will take a look there.
BORDERJOE there is many different forms of Magnesium Has to be the Glycinate for sleep the other forms of it are for other health. Almost there is a website that is called Piping https://www.rocketmortgage.com/ you can buy Melatonin your body naturally releases this but can also lacks it. That can cause a number of problem and unable to sleep cause of the Melatonin deficiency the UK doesn't sell it the shipping costs are low to get it. It's natural supplement worth looking into also. I was the worse insomniac before doing some research into natural remedies. Feel as if I have a life again and sleep so much better.
Don't know why it came up a link for a mortgage place that's not the correct one.
This is it am adding at the bottom of this text.
Good luck.
Thanks ...I'm going to check that out too .... will let you know ...busy research day ahead lol
Also just to add if you buy the Melatonin supplements the lower dose is better won't make you feel groggy in the morning. Either the 2mg or 3 mg. Is the best ones. Hope this information helps
Visualise painting a wall and take your time doing it. That often works for me unless my brain is going at 100mph.
Breathe in, hold for a few seconds (but not enough to make you gasp when you exhale), breathe out and repeat. Holding the breath should be longer than the breathing in.
Repeat a boring word such as "the", slowly in your head, drag your attention back when it starts to wander.
Put on loosely fitting socks.
Check the time and decide that you'll get up if you're still awake in say 20 minutes. Sometimes 40 minutes have passed before I look at the clock again. I get up if I'm still wide awake. Other times I'm a wake, but in deep relaxation, so stay put and usually fall asleep.
If you do get up, go and sit quietly in the dark in another room. Don't touch your phone or put on the TV.
Not sure why I'm making suggestions as I sit here at 01:30! I've been averaging 3-3.5 hours a night for months and am often awake for 42-43 hours straight. I won't even say the longest I've gone without any sleep, but it's a LOT, and no-one would believe me anyway. I learned a long time ago not to stress about it
I hope you get some sleep.
Edit - I did this at 0130, but forgot to click Post! That's what lack of sleep does to you!
LoveAGreatDeal .... wow I need to be thankful for the sleep I do get having read all that! The wall painting is one to try ... and the boring word technique -I'm thinking 'iron' ...I've already decided on potential puppy names for 2 years time ...by going thro the alphabet ...and I thought thinking of something pleasant would be good.
I definitely believe you at least once a week I'm awake 50 or more hrs. my normal sleep is 2hrs a night. 9yrs I've suffered with no help from doctors as such only twice have they given me sleeping tablets for 1 week. I've tried everything meditation watching and reading something really boring, milky drinks warm baths etc nothing worked. However on a brighter note I have been swimming the last 2 nights and managed to get 3.5hrs last night.
Are you sure your bed/mattress is Ok ? I thought mine was OK (even though it was a few years old ) .
Injured myself , found sleeping uncomfortable ,so thought a new hybrid memory foam one might help but baulked at the £1000 asking price . Found this one https://www.latestdeals.co.uk/deals/inofia-king-size-hybrid-mattress-lowest-ever-price-amazon-6659 for £180 in November and slept like a baby ever since ! Can't even read for half an hour before falling asleep now . And all the time i thought my old mattress was fine .
Meditation! I use the CALM app and do a 10min daily calm meditation, first time I ever tried it I was out for the count
I also listen to asmr videos on YouTube and they also help relax me for sleep.
lilminxymoo ... thanks you reminded me of CALM ..... and I'll check out asmr they're new to me .. I'm hoping my question and all these ideas will help others cos it's obvious now I'm not such a rarity.
I use a lavender mist on my pillow, which seems to help a little. Maybe listen to a meditation podcast/relaxing sounds.
Try to stay as still as possible for as long as you can. Also if you start from top to toe, tensing and relaxing each muscle you’ll be aware that releasing the tension is your way of telling your body you’re ready to relax for sleep
So I have terrible trouble sleeping but recently I've been taking Phenergan for hayfever before bed and that helped me to re set my sleeping pattern and I've also stopped eating sugary snacks after 5pm and it's helped so much I've had a few nights where I've got to sleep and not woken until the morning with no wakes through the night x
EmmaHerbert ... I have hayfever too but take cetirizin in the morning I'll have a think ...the sugary snacks is interesting ... we have got in to having a pud/supper around 7pm...thanks.
Zinc is very effective at improving sleep quality but not necessarily helping you get off to sleep. Definitely good for sleeping longer and deeper with more vivid dreams.
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