Battling Insomnia, HELP!

[gman25639]

OK, anybody know of any ways to beat insomnia? I have recently been unable to fall asleep before 1 am and it hasn't stopped, and college starts Monday and I have to wake up at 6:30 am to get ready and leave for class at 7(starts at 8 but I have to drive down and find parking) Please help me!

[WestRider]

Melatonin has been one of the biggest helps for me. Start with 1mg, and ramp up as needed, but don't go over 5 or so without talking to a doctor. Use it as little as possible, because your body will habituate to it, and it will gradually lose effectiveness.

Avoid screens (computer, tv, whatever) for an hour or so before bedtime, along with particularly bright lights. Your body cues its sleep patterns in part by the light it's taking in, and electronic screens put out enough to mess that up.

Avoid eating for a couple of hours before bed, particularly stuff with lots of sugar or other simple carbs. Those can cause a bit of an energy burst that can interfere with falling asleep.

If you do need a night-time snack or something, keep it small, and go for something high-protein, low carb. Carbs aren't inherently evil, but they're very easy for your body to digest quickly, which is what gives that energy burst that can inhibit sleep.

If you can cut caffeine out entirely, that's probably best. If not, try to stop drinking it as early in the day as possible.

Try to maintain a pattern. Habit is a huge part of proper sleep. If possible, don't read in bed, or do anything else there but sleep. Go to bed and wake up as close to the same time as possible every day, even weekends. Try to set a pattern where you're getting enough sleep every night, so you don't have to catch up over the weekend.

Once you start college, try to stay on top of your studies and homework so that you don't have to cut into your sleep time to finish that. It's really easy to slip and let your sleep schedule go completely in college, but keeping it together will do you and your grades more good than any number of late nights, last-minute cramming, and all-nighters.

These are some starters. Give 'em a try, see if they help some. Even tho I put it first, I'd leave the melatonin until after you've tried the environmental suggestions. Give it some time, it usually takes a couple of days per hour you're trying to adjust your sleep schedule by for it to really set. If it's still not working, then go to the melatonin, but like I said, you can habituate, and you don't want to end up where I'm at, taking 10-15mg every time I go to sleep.

Best of luck!

[gman25639]

Thanks

[vectron]

For a more natural approach I have some general guidelines:
- No coffee or other stimulants after 4pm.
- Try to work out regularily. Around 6pm I find is best, so you are tired but have time to relax a before going to bed.
- Get up at same time every day regardless, go to bed at same time every day.

Edit: seems westrider covered those already, but I'd stress those three as the most important ones.