Nowadays.. i have sleep problem.. it can last continuously for days.

For example, i can be very tired and went to sleep at 11.30 pm then somewhat wake up at 3-4 am. Not really 100% wake up la.. much more like i am no longer in deep sleep stage, and i am just lying on the bed with my eyes closed then rolling here and there trying to get back to sleep.

This somewhat caused more fatigue to me and i got very tired for whole day the next day, It happened very frequently though..

I think it's due to stress or excitement. but how can i solve this?

Thank you

To be honest, I have been experiencing this since I was in college.

Now I am 32yrs old already, still experiencing same thing. Every night sure wake up at 1 or 2am, then just keep rolling on bed.

I believe my bio clock is screwed up because when I was in college or fresh worker stage, I used to go clubbing / stay up late at night to play games / watch football with friends at mamak, etc.

Now I try to live healthy lifestyle, eat more vege and fruits, sleep early.
For me, I love to workout when super stressed out, it allows me to relax and sleep better.

I can see the difference in energy level, drastically improved and can focus better.

Agree with gsrc above. Occasionally I'll have this issue when I'm stressed out or when I had coffee a little late (caffeine sensitive).

As you know it's due to stress/ excitement, the suggestion is to not think too much and calm down your mind before sleep. If you have a lot of energy, should try working out or gymming to make your body tired. However gym too late/ near to bed time is bad because your body is still in the state of feeling fresh after exercise/ shower.

Have lighter food evening, refrain from eating when it's too late and just don't think about anything when you're about to sleep. Don't play with phone right before bed; stay away from it at least 1 hour beforehand. See if it works for you.

Do you meditate? Ever since I meditate I'm able to sleep better I believe.

Then how you managed to readjust your biological clock back?

I went to gym and karate classes.. at night stll the same. I can be very exhausted at 11pm or 12.30 am then went to sleep . .still wake up

So when you occasionally had this issue when you're stressed out etc, how you deal with it?

I see...

I think i shall have lighter food in the evening already.

So you are saying that I shall read book for at least 1 hour beforehand? I used to read ebook on my iPad though haha... the iPad got the function that cut down the blue light from omitted out of the screen.

Haven't yet, but plan to You got meditate? How about share with me and others how you meditate?

haha, i know Just wanna see if people here can offer something different or not

I didn't fix my bioclock But working out and living healthier makes me feels more positive, less affected by the insomnia. I wouldn't become drowsy or sleepy during the day anymore.

I have been having sleeping issues for years, from stress at work generally. Active mind keeps me away from sleeping soundly unless I am really tired (which do happens once in a very long while). I tried sleeping pills too but I refrained from overtaking.

Using the smart phones & tablets lesser before bedtime seems to help some, less active mind when I go to bed. Some soft music with a use of essential oils can also help. All the best.

Yes, lighter food in the evening and for good health, best to avoid eating at least 2 hours before bed? Eg. if you're planning to sleep at 10pm, by 8pm it's the time to stop eating. If you're hungry by 9 or before 10, I guess a glass of warm milk should do the trick.

I think different people deal with stress differently.
For me, laughter is the best medicine.

When I'm stressed, there are several options/ things I can do (depending on the time available and degrees of stress)

- Go for workout (that's when I sometimes feel truly alive)
- Watch some variety shows to laugh it off
- Hangout with a friend, complain and get things off
- Karaoke
- Play with furry pet
- Clean the house (you'll be surprised how good it feels afterwards )
- Plan for holiday

If you want to read a book, best for it to be a physical book that you can hold. But if cutting down blue light emission works for you, then I suppose it's alright?

Insomnia is not a disease, and no specific test can diagnose it. But it can make you feel bad, and it can affect your health. It can also be a sign of other problems.
Not getting enough sleep can affect your quality of life. It can lead to serious problems including injury, accidents, anxiety, and depression. Seek help if you think that you have insomnia.
Treatment options for insomnia:
1) Hypnotherapy-learn techniques to relax your mind and body. It may help you if you lie in bed with your mind racing.
2) Psychotherapy/Counseling/Coaching-by changing how you think. Cognitive-behavioral therapy is a type of counseling that can help you understand why you have sleep problems and can show you how to deal with them.
3) Medicines-Doctors recommend taking sleep medicines only now and then or only for a short time. They are not the first choice for treating chronic insomnia.
4) Biofeedback-EEG biofeedback/Neurofeedback is a safe, non-invasive, alternative option for insomnia. It is a tool for regulating sleep. Health professionals around the world report significant improvement in a large percentage of their clients using neurofeedback to treat chronic, long term sleep problems.

Source:
https://forum.lowyat.net/topic/3542688

I used to have the same problem. Give meditation a try. i do mine 30mins everyday.

I had sleep problem too.
Establish a Soothing Pre-Sleep Routine

Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Take a bath (the rise, then fall in body temperature promotes drowsiness), read a book, watch television, or practice relaxation exercises. Avoid stressful, stimulating activities—doing work, discussing emotional issues.

I've the same problem on and off for 2+ years. Its definitely cause by extreme stress, makes us look like Ed Norton in FightClub.

try to drink a cup of honey or do some light yoga b4 sleep
it will help

What I would recommend is to program your brain to sleep.

Our brains adapt and follow a familiar routine. The trick is to reprogram this so that your brain associate a certain action with sleep.

Many do all these before going to bed, drink a glass of milk, go to the toilet, read a book. The act of these is what makes your brain go into a routine auto pilot mode if you follow these up with sleep.

"Our brains and physiology like routine and predictability, so if someone has a routine each night of, say, watching the late news, having a warm glass of milk, brushing their teeth and getting in to bed for sleep, then the brain and our physiology recognise this behaviour as part of the preparatory process for sleep and respond accordingly, making it easier to fall asleep once we are in bed," Rogers told HuffPost Australia.

https://www.huffingtonpost.com.au/2016/08/0...all_a_21444739/

My personal experience, I have insomnia since college days. After understanding how our brain works, I decided to reprogram it and watch youtube videos to sleep. My brain will associate a specific youtuber's voice to sleep and will automatically fall asleep in less that 5 minutes. I have been doing it since for about 10 years now and never had problems trying to fall asleep.

This post has been edited by Fanvil1534: May 7 2018, 10:58 AM

You can drink more water, that might be connected with an issue with your liver.

It's gonna b a month now, so how are you currently?

this is easier to be say than done unfortunately.

So nowadays you cook at home or still eat outside?

So nowadays you read books with some soft music and use of essential oils?

Wow, this is a really helpful post. May I know what you normally do before you went to bed? Is it really reading books? haha.

I saw you been quite active in few sections of the forum that I am roaming in.

Thank you will look into it

To be honest i also dunno.

More like about missing a girl

Mind share how you do meditation?

Wow discussing emotional issues? Seriously? ... haha

Manage to find the root cause and solution for it?

Thank you for the suggestion

Wow interesting post.

Then which youtuber's video you watch before you sleep? I am curious about it.

I actually tried to drink more water nowadays because of benefit of drinking adequate amount of water. But I am not aware that it may connect with an issue with my liver. Do you mind to explain about it? Thank you

I actually got do karate and go to gym haha.

Nope, not really but there're time that I ate my dinner at 10pm.. because gym session ended around there Maybe this is one of the reason...

Doing a little better that's it

It's common stuffs I believe, and what helps to release stress is subjective. What I've listed down may work for some people, may not for others. On and off i do read, but I also realize it's not a good thing sometimes. If the book is really good, I get engrossed in it and refused to sleep

lololl yes, I've come across you in some sections too. I lurk more in sections under my care occasionally will check H&F due to interest.

That's a good point. Last time I used to read Singapore True Ghost Stories... wah piang... really becoming more and more engrossed... and refused to sleep

So nowadays I will just read self help book.. not very interesting yet not that boring

That means there are quite a lot of sections under your care haha. Rarely see a mod so active in so many sections And I thank you for your understanding and appreciate your work in this forum.

i think this problem is serious if it continue, because i mentioned that you feel over tired the whole day right? are you maybe got something that you wish to do or you must do but you haven't yet do it? maybe your mind keep thinking it over and over so your body becoming restless too.

at least its getting a little better than not feeling anything, being indifferent! so keep going! you can do it!

omg true s'pore ghost stories? hahaha tat's like my childhood "storybook"
hahaha

I used to watch pokemon wifi battles with commentary. These few years I watch Kripparrian playing hearthstone, basically an online card game.

Go for a 5km run minimum once a week and try to reprogram your brain by associating an action or sound/visual cues to sleep. Give yourself maybe 2 weeks of applying this and see whether it works for you.

You could try taking melatonin, or have a cup of chamomile tea before sleeping. A glass of warm milk may help too.

Singapore Ghost Stories!!! That was like, ages ago back then those books were the "in" thing. Used to read them too.

You're right on the self help, that one could probably help. One thing that also helped me is taking Preserved Salted Kumquats (known as "kam kat" in short) an hour or two before bed. I think it reduces heatiness and soothes the body so I sleep better afterwards not sure if it'll work the same for others.

End of the day, most importantly is to clear your mind, exhaust your mind by imagining a story (like a fairytale or something?) to your liking and you'll find yourself dozing off. It's good to keep a creative part of yourself.

Talking about this - there's an interesting fact to share. Most Japanese married couple(s) sleep apart - same room, single beds - so that each of them can have quality sleep. This is to avoid one person's sleeping pattern/ habit affect the other. I find this interesting and very considerate.

In terms of the forum hahaha probably 'coz I've always been active in those sections so the Admin parked them under my care

This post has been edited by sweet_pez: May 30 2018, 05:43 PM

Had been encountering this for years..

I dunno wad is the root caused. Sometimes my head/neck is stiff until i cannot lie down on a pillow. Need to lie down straight on mattress without anything.

Just cant sleep for dunno wad reason.

Tried to exercise kaw kaw.. sometimes it works, sometimes backfired as overly tired until cant fall asleep.. like body is tired but mind is active and keep thinking..

I also dunno wad my mind is thinking... how to shut down the mind/brain ?

I have a lot of things I wish to do or must do. Haiz... actually I am pretty stress.. plan to resign soon but then become more stress because I will be jobless
yea, it's getting better but still not that good. Nowadays I actually eat some antihistamine to make me sleepy as well

IKR ! Very nice to read lehhh.. once read cannot stop one Can see many of us here read these SG ghost stories books

Nope, I had not heard of it. I youtube it.. then saw a girl like whispering to her mike like that.

So i am not really sure it will help or not.

Woooo i see. Not bad

I actually go to gym..

"associating an action or sound/visual cues to sleep."

It sound easy but really tough.. let me think on how to do this

charmomile tea... will search for it. Thank you

I know right ! Ages ago... so nostalgic to see all of you talking about it again haha. Indeed very "in" thingy

You made those "Preserved Salted Kumquats (kam kat) " yourself?

That's fascinating, imagine a story... I sometime imagine i am a girl been loved by lovely handsome dude well, can't sleep and lying in bed got nothing to do

Nowadays, I can't really clear my mind.. is like too many things in my mind, i normally just open my spotify and play a playlist called sleep .. with soothing music.. but I ended up listening to the music instead

I actually also read an article about married couple sleeping in different room for good quality sleep, this only applicable if one of them have severe snoring etc...

But for now, I am staying in a room alone on a single bed.. so that shall not be an issue haha.

Nowadays I sleep with aircond on.. last time I only slept with fan, can feel that my whole body is very hot. That may be one of the reason why I can't sleep well..but I am sort of afraid of cold , so I maintain my aircond at 27 like that.

Admin are lucky to have you as their mods I used to own a forum but it's all history now. LYN just too big to be taken over and i am a latecomer with lousy strategy

Sound like you suffers from severe insomnia. Got plan to see doctor?

To everyone here, I am really grateful and thankful that you all have willingly share with me details etc.

Really thank you so much

No plan. Becuz after see them probably gonna he worst as new problem arise.. wallet problem

Haha

Then so far how is your situation?

Up n down..

Try not to see phone 30 min before sleep..

I see. Wish us all the best 😊

but is it good to always consume antihistamine?
it's still some-sort of a "drug" after allthough..

anyways, u mentioned tat u couldnt sleep more thx to sg ghost stories cause its addictive! hahhaha
so how is it now?

i just saw popular book fest selling them all the way from 1st series till SE. they stopped already or how ya? i wonder how my "childhood storybook" is like now?

Sendiri try and error and discover to see which lifestyle / tactic / method will works for me...

Lately been good...

One of the method is not trying to eat too full during dinner (especially those very susah digest punya food..) And eat lesser processed food that will give out smelly burps after 1 2 hours..

And had been running 5km few times a week.. Make muscle tired to help sleep..

and also tidy the dam bed.. sometimes dusty bed make our sleep bad

Exercising may make you mooore tired, and yet you can't sleep! I would suggest light workout late evening/early night, and see if it works.

Try to keep a regular sleep schedule, and switch off all electronics at least an hour before your planned sleep time.

you worried too much about trying to fall asleep
to solve this u need to have an attitude that if sleep then sleep if not then u just get up watch cat video or things that relax ur mental

Exercise is great but, based on your post it's more of a mental issue than physical. Because u knew the time really well when u woke up/start sleeping.
The tricky part is when u TRY TO relax it's get harder to relax. That how u get insomia.

Thank you so much corihata...I try to relax more nowadays..but got a lot of stuffs to think

"Never take life seriously. Nobody gets out alive anyway"
Enjoy your sleep.

i had sleeping problem for months too, it haunted me for years and keep coming back.
due to hectic work schedule and insane ot.

unless it's really serious, do not take sleep pills. bed is for sleeping, if you cant sleep, wake up to read book, watch tv ect.
dont roll on bed, dont use smart phone, light up your room with weak ambient lighting, download rain sound/brown noise generator app, listen the rain sound will help you fall a sleep.
passive noise blocking earphone will help too.
my ears are sensitive to sound, so i wear earplug almost everyday before sleep, for almost a decades already lol.

Anyone sleeps on hard mattress without pillow below head?

sometimes is enjoying it

How's your neck without pillow?

comfortable
but cannot every night

Dude, try turn on sleeping music in youtube...this will help.

And also, i read post in FB to pinch somewhere in your hand so you can feel calm and relax to sleep.

Go for a good massage with aromatherapy oils
every now and then.

It should help to detoxify your body and improve sleep.

Tell the aromatherapist your condition, and he or she
will know what oils to use.



As I have given in the other thread, these supplements
and herbs are common and can be found in sleep formulas
from Iherb.


Magnesium threonate
Melatonin
5-HTP

Valerian
Passion flower
Hops
Scullcap
Lemon balm

Are you busier than usual as of now..Most of the time, your body reacts like this when you are tired and exhausted than usual..It means you need rest time but not only for your body but also for your mind. Reduce your workload and relax your body and mind. If you are thinking about something deeper.. your body may not able to get restful sleep. So, relax and calm. If you face the issue furthermore. you may need to consult a doctor regarding the issue

Ive been fighting insomnia myself and help my mother fight it too for years.
If ur looking for any supplements and if ur affordable to get one, those mentioned above are all highly recommended. each body type might suit diff, so u'll have to try out each. My mum settle with magnesium, i settled with passion flower. U can find these at any pharmacy, if just helps to relieve stress from ur mind, and hopefully put u better to relax.

Secondly, the root to your insomnia is ur stress issue, where u would have to set it aside after a set timer, lets say 9pm, then starting that time onwards just do other activities like watch movie or books or meditation to keep ur mind off the issues. |

Thirdly, like many mentioned, DONT FIGHT it.. i know its scary, i once was so scared of the night bcos i know the fight towards insomnia is coming again, but its a sure lose war once u paid so much attention to it. Let it flow naturally and just let God decides whether u can sleep or not. The more u wanna sleep, the harder it is to be.

Forth, this is what i personally do, i just kept telling myself that if i couldnt sleep i actually earn more time, ie if others have like 18 hours a day, i get to have 4 hours more. Then i can do stuff i like or stuff i dont have time to do during daytime. I treasure those times. And when i just couldnt sleep i wake up and i go to watch those dramas or whatever, then when my eyes are real tired or my mind is real tired i just lay back in bed. It doesnt really matter if i did sleep or not, just lay there and rest all my other part of body. This way, i dont give stress to myself and eventually it will come naturally.

Update us on ur situation and i hope we can help u~ Keep fighting, insomnia is not gonna kill a person, dont be scared. we've all lived through it. My mum still has it after like 5 years, and she's still living and kicking.

yes. I am busier than usual after i changed job. Previous job more chill.. current job more competitive then got toxic people like one colleague wanna see me choke up with workload. Not only colleague, even in the house also full of toxic people.

I am kinda in depression

any close friend you can talk to? always chit chat with someone you can trust and be your listener.

or even here if you want.

So, the situation is obvious... you need advanced care than now before the situation getting serious. meet a counseller immediately and he will direct you the right medical consultant

haha..well.. i think i am mostly alone bah

You are talking to me?

then you can continue talk to us here, or even pm me

Haha it is a really private one. Apology for this

Try lavender essential oil.
Dilute 2 drops with coconut oil and apply some on your feet before going to bed.
It helps me a lot! I bought mine from Doterra.

I have this sort of issues too. Sometimes i take Dizaepam and it works very well, but unfortunatly its prescription-only. Not easy to obtain...

A doctor recommends yoga nidra for sleeping disorder instead of pills. It helps you to relax and focus your mind. Give it a try, no harm.

Hi Guys,

Wondering if any of you been to a sleep study/test before? I am having sleeping problems where I could not sleep properly, max 2-3 hours and then I will wake up dunno for god how many years already. And for the past 1 month, I have this issue where my snoring keep waking me up because of feeling discomfort at my throat, but not until gasping for air. I am thinking I might have sleep apnea.

Any recommendation?

Thanks.

Trai lemon mint vape, it's helps 100%
Morning hazelnut coffee vape

This post has been edited by SupermanLick: Feb 6 2024, 12:23 PM

You can solve this problem by getting the right massage technique and adjust the circadian rhythm