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Mental Health Use this forum to share your mental health concerns and to seek advice.

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Question Sleeping Problems and nightmares - November 23rd 2012, 04:15 PM

I would like some advice on how to sleep better and get rid of bad nightmares, thanks in advance for any help or info


   
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Re: Sleeping Problems and nightmares - November 24th 2012, 07:08 AM

Hey there, I'm going to move your thread to Mental Health since I think you'll get much more relevant replies there.

Have you tried going to a doctor about your sleeping problems? I personally use melatonin for my trouble sleeping which you can find over the counter, it works very well for me, but you may want to see a doctor first before trying anything right off.


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Re: Sleeping Problems and nightmares - November 24th 2012, 07:00 PM

Okay, and well i don't really like talking to my parents about my problems so i don't think i'll be able to go to a doctor without them.


   
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Re: Sleeping Problems and nightmares - November 24th 2012, 08:14 PM

Hi there.

I'm sorry that you're having problems with sleeping. Is it that you wake up a lot through out the night or are you struggling to get to sleep in the first place?

So here are some idea's I have that you might find helpful:
  • Have a routine - Go to bed at the same time each night and get up at the same time each morning. Of course you can give an hour or so extra at the weekends, for example.
  • Make sure your bedroom is a comfortable temprature for you
  • Make sure your room isn't too light or noisy
  • Relax before bed - Have a bath maybe? Don't do work late at night and try to avoid heated debates/arguments
  • Stay away from your laptop/computer at night. The light can act as articifial light making your brain think its day time and therefore you don't need to sleep
  • Stay away from complicated books that get your mind working and active
  • Avoid emotional music that has meaning to you which could make you feel low or upset.
  • Avoid caffeine in the evening ie chocolate, coffee, energy drinks etc
  • Don't smoke nicotine at night
  • Make sure the colour of your room isn't too bright
  • Exercise in the day time.
  • Improve your sleep hygiene
  • Aromatherapy
  • Avoid alcohol at night
  • Try deep breathing, relaxation or something like yoga
  • Avoid worries - you can keep a notepad by your bed so if you wake up worrying about something or think of something that needs to be done, write it down and leave it until the next day.

Some people find things such as drinking herbal tea at night helpful or taking something like lemon balm (you can put this into tea too!)

And like Traci said above, medications can help sleep and melatonin is one of them. I've been on several sleeping meds but it was getting to a point where they were just being upped and upped and my psych started using an unlicensed amount but then my doctor took me of it because it was a dangerous dose and it wasn't helping. I do think talking to your doctor might be a good idea. I'm sure that your parents would want you to get help for your sleeping

Do you want to tell us about the nightmares you're having? If you feel talking about them would help, then we're all ears. I would generally hope that once your sleeping starts to settle and gets better, that you're nightmares would improve too. Do you struggle with a low mood at all?

Hope this helps a little
Jessica.


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Re: Sleeping Problems and nightmares - November 24th 2012, 08:47 PM

I'm usually not in a good mood when i go to bed. And sometimes i just cant fall asleep from the start other times i wake up a lot in the middle of my sleep from nightmares. Thanks Jessica this helps lots


   
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Re: Sleeping Problems and nightmares - December 2nd 2012, 05:00 PM

Hey there, to help with sleeping better maybe try and relax yourself before bed, for example an hour before have a long bath or watch a calming film or listen to calming music To not have bad nightmares I should maybe suggest speaking to somebody about this like a doctor or a counsellor and maybe as you load off of whats going on in them nightmares then you wont experience them anymore I wish you luck
   
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Re: Sleeping Problems and nightmares - December 2nd 2012, 05:08 PM

When it comes to nightmares, sometimes they can be triggered by you being too warm while you're sleeping.
   
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Re: Sleeping Problems and nightmares - December 2nd 2012, 05:13 PM

I usually go to lay in bed an hour earlier than I want to fall asleep, say if I want to be asleep by 10 I go lay in bed at 9. Don't watch tv or use your phone or do anything stimulating when you lie in bed. Just relax for an hour and maybe you will even fall asleep earlier than you want! Don't drink anything with too much caffeine before bed too because it wakes your body up more. Hope this helps!
   
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Re: Sleeping Problems and nightmares - December 3rd 2012, 10:17 AM

Nightmares are a symptom of anxiety, so anything you do to reduce anxiety will help with the nightmares.

Sleeping problems have a lot to do with your exposure to sunlight, stress levels, and diet.



   
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Re: Sleeping Problems and nightmares - December 4th 2012, 03:09 PM

If you are waking up too much in the middle of the night because of nightmares something more serious could be going on. Sleeping patterns can actually tell a lot about a person’s mental health. Are you dealing with your stress during the day? Do you take time outs during stressful moments to relax and calm yourself? Do you make sure to have “me” time? Often if we don’t deal with our stress during the day, our body won’t have a normal sleep pattern. I suggest you start checking your stress levels more often and see how that works out for you.




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