Hi,

Have been having hard night to sleep anyone can recommend me something as have tried from milk and honey, antihistamine camomile tea all does not seem to work!

A few friends suggested I take stilnox or Xanax which one is safer ???

How about melatonin. Can get from iherb.com

Tried work for first week then no more effect...

just get a nap.

Ido try with the catnaps

Just listen to relaxing music. That worked for me when I was stressing out post college. Look it up on Youtube. there are a ton of these type of videos.

Have you tried those simple tips such as the below :
-Don't look at electronic screens 1 hour before bed.
-Don't drink sugary drinks / tea / coffee few hours before sleep..
-Use soft dim lights and make sure the place u sleep is sufficiently dark.
-Try to sleep and wake at consistent times each day.

You can Google these tips to help you sleep better at night. Hope this helps.

Ooo okay will try but you know today’s life style is screen time before bedtime n tea I used to drink a nice cuppa coffee before sleep didn’t effect me before

Yeah, I know what you mean, but still worth trying it out since they don't cost anything. You can also try googling for further tips to help you sleep better as the ones I shared are quite basic tips only.

Try changing your daily sleeping habits first before going into drugs. Do what V429 mentioned

Having hard time fall into sleep and stay in sleep are the symptom of Magnesium deficiency.
Eat more Mg rich food such as spinach, seeds and nuts, dark chocolate, coconut water...(do a search) the only problem is we have to eat a lot of these food every day to get enough required Mg for our body.
The alternatives are taking supplement like Magnesium glycinate or apply Magnesium oil on the skin or taking Magnesium bath with Magnesium chloride.
And large amount of Magnesium can be found in the sea water too, you can soak in sea water to get the free Mg from the natures.

this is a good point that this reply makes, you could try getting these in and also do some simple exercises to regulate your metabolism

Magnesium threonate

5-HTP or L-tryptophan

Melatonin

Valerian
Scullcap
Passion flower
Hops
Lemon balm
Licorice


Altenatives to magnesium threonate are magnesium taurate,
orotate or glycinate.



You will find a lof of sleep products on Iherb combining the above.


https://www.iherb.com/pr/Now-Foods-Magtein-...-Capsules/57577

http://magtein.com/testimonials.html



https://www.iherb.com/pr/Natural-Factors-Sl...0-Capsules/2694


https://www.iherb.com/pr/Solaray-Sleep-Blen...0-VegCaps/37431

https://www.iherb.com/pr/Jarrow-Formulas-Sl...ggie-Caps/12064


https://www.iherb.com/pr/FutureBiotics-Rela...an-Tablets/7309


https://www.iherb.com/pr/Natural-Balance-He...eggie-Caps/4604

https://www.iherb.com/pr/Swisse-Ultiboost-S...0-Tablets/89693


Magnesium threonate will also improve cognition. If your father
has Alzheimer's or is just senile, you can also give it to him.

https://whatsuppbox.com/research/magnesium-...ing-by-9-years/

https://www.naturalstacks.com/blogs/news/77...owers-brain-age




MMFS-01 is magnesium threonate.


https://www.researchgate.net/publication/29...ontrolled_Trial




This post has been edited by Tham: Nov 7 2019, 06:19 PM

yes, these is very good tips..
try diffuse some essential oil and meditate 30min before you sleep. It helps.
if you interested, you can join my group buy.

Hello!

How about you try to wake you at the same time each day? It is tempting to sleep late on weekends but if you suffer from insomnia, it's best if you get up at the same time every day to train your body to wake at a consistent time.

Secondly, try to eliminate alcohol and caffeine. The effects of caffeine can last for several hours so it might affect your chances of sleeping.

Thirdly, do not eat or drink right before going to bed as eating late dinner or snacking before going to bed can activate the digestive system and keep you up.

Hope this helps you!

I usually start with something lighter like Piriton.

If still jem, then I'll introduce Xanax or Dormicum.

Generally its safe if taken with advise of a doctor.

Excellent advise. But have to add 1 more point. Silent phone.

Phone is one of the biggest issue when it come to sleeping.

try not eat, exercise and watch tv 1-2 hours before sleep.. calm your mind to prepare for the sleep..

have you tried b complex?

Me myself sometimes when i worked late or spending too much time in front of computer will have trouble sleeping.

Those who overworked usually will lack in vitamin b, so after taking some vitamins, I can sleep better.

relying on drugs or herbs are never a permanent solution. sometimes your body rhythm is screwed up or suffer from too much anxiety. just tough it out during the day and sooner or later your mind will zzz and you will fall asleep. it might take awhile to adjust back to normal sleeping hours.

for example, 12:00am - 7:00am cannot sleep
tough it out... try stay awake and maybe eventually fall asleep at 8pm, but wake up at 2am
tough it out... stay awake for subsequent hours, go to work as normal, then maybe next day fall asleep at 10pm, wake up at 4am etc etc

if during work sleepy head just do a quick nap for 15 or 20 minutes.


This post has been edited by tictac88: Nov 17 2019, 06:08 PM

get a kindle as a reader instead of staring at phone or monitor screen might help. kindle will feel more like a book, and is actually lighter than a normal book.

I'm in my 40's. Personally magnesium aspartate 400 is very good. Just one tablet a day. If you have serious problem, try magnesium glycinate 400. more powerful stuff.

I tried melatonin. It doesn't work very well for me. And I don't want my hormone balance messed up by taking it.

Magnesium and a lot of direct sunshine to the face in the morning.
No meal after 7pm.
Start with that 1st.

Copy and pasting my reply from another similar thread:

I have a few suggestions for you:

1.) Read this book - Sleep: Redefine Your Rest, for Success in Work, Sport and Life. The author was the sleep coach for Manchester United and he talked about science of sleeping in this book.
2.) improve sleep hygiene - set a sleep/wake schedule and practice good sleep hygiene like no blue light exposure at least half an hour before sleeping.
3.) Download this app called Sleep Town - If you are like me, who have the habit of playing with phone in bed before sleep, check out this app. It's a game that lets you build buildings NOT TOUCHING YOUR PHONE when you are supposed to sleep and when you wake up on time.
4.) Breathing techniques - I think there is this breathing technique 1,4,2 breathing technique (google it) that's supposed to help increase the carbon dioxide in your blood and make you sleepy.
5.) And finally supplements:

Sleeping pills - not recommended for long term use!! Also, sleeping pills help you get into shallow sleep but not deep sleep. The sleep quality you get out of it is low.

Alcohol - not recommended. Like sleeping pill, it doesn't help promoting quality sleep.

Melatonin - not available in Malaysia. If you can get it and really want to use it, make sure your room is completely dark with no light. Melatonin is a chemical released by the brain and the brain stops producing it if there is light.

Chamomile Tea - This is the one that worked for me. Seriously, try it.

Magnesium - Magnesium is a relaxant. Can try, there are some evidence that it works - especially if you are deficient in magnesium. Note: Magnesium is lost through sweat, so deficiencies aremore common in athletes.

Lavendar - You can now get Lavendar supplements (oral supplements, not aromatherapy). The other name of it is called Silexan. I have seen it in Australia before but not yet in Malaysia. Note: it has estrogenic （female hormone) properties, so if your breasts start getting tender (gynecomastia) after taking it, you should stop.

Valerian - it's a popular supplement for sleep but I think many find it useless. Worth trying though, might work for you.

3 remedies recommended by Tim Ferriss in his book Tools of Titans

1.) Honey + Apple Cider Vinegar: 2 tablespoons of apple cider vinegar and 1 tablespoon of honey, stirred into 1 cup of hot water. I haven't tried this and will try it and let you know if it's effective.

2.) Yogi Soothing Caramel Bedtime Tea: You can get this online. In fact, I have just ordered it online and will try it and update on its effectiveness.

3.) California Poppy Extract: A few drops of California Poppy extract in warm water. Apparently it's the strongest tranquilizer of the three, I'm probably not gonna need this (lol.....)

Chamomile tea works for some, but for me, not looking at devices at least 1 hour before sleep helps me recalibrate and get ready for rest

this could be useful

excellent.
there are many more non-pharmacological pathways; hoewever, steps that utilize sleep-hygiene are always better