I've been having trouble sleeping

[Sonya]

I do lots of shift work and at times my shifts are only 8 hrs apart with an hour drive each way, those nights I normally only get about 3-4 hrs of sleep at the most because I am wound up when I get home. When I do sleep, it is broken I wake about every 1 1/2 - 2 hrs, sometimes I can fall back to sleep easily, but not always.

It's very hard for me to concentrate at work when I am tired and for the past month I've been exhausted. I am unable to take anything to help me sleep, even benedryl or tylenol PM because I need 24 hours after taking them before work... if I get any prescription sleep aid I will lose my medical certificate and not be able to work at all.

So what can help...any natural vitamins or anything anyone can suggest? I'm sure my sleep problems are stemming from work, the management there is unbelievable! I love what I do, but hate the management. A different career is not an option, I have no skills to pay me what I am making now and like I said I do love the job and don't want to lose my retirement. Even moving to another facility is not an option as no one is allowed to move right now and the closest place I could go would increase my drive to probably close to two hours.

I've heard of different vitamins that could help...like I think St. Johns Wart and something else, I can't remember the name....but do those things really work? You can read all about stuff on the internet, but I need first hand experience.

Thanks.

 

[Warpony]

I really hate jobs with shift work like that, it is unhealthy and VERY dangerous. Sleep disruptions make for higher levels of car accidents and on the job accidents. :no:

I've had good results in the past with over the counter melatonin, I would take it about 20 minutes before i wanted to go to bed, then go lay down right away even if I wasn't tired. But if I didn't have 10 hours straight (an hour to fall asleep, 8 to actually sleep and an hour to get all woke up before I had to leave the house) I would end up feeling awful all day. Most of these things need you to be able to get a full nights worth of sleep or you will be dangerously tired the next day.

I really feel for you, I'm in the midst of my twice annual time changed induced insomnia. I've been getting about 12 hours of sleep a week. I can't think straight, my eyes hurt, my body aches, I lay in bed weeping because I just want to sleep... everything makes me overly emotional because without sleep I just don;t have the emotional resources to cope like I normally do. Sleep deprivation can be incredibly horrible and I think only people who have experienced it themselves can fully understand.

 

[whitney]

Hi Sonya:

Get a CD of nature sounds and classical music, put it in for your drive home. Glass of wine. I do take an over the counter sleep aid but the 1/2 strength kind.

 

[hhpminis]

I battle this all the time, I think it is my age.

I have taken Melatonin or Benadryl for years. My doctor has told me that both are safe.

 

[Reble]

My hubby swares by a warm glass of milk :bgrin

 

[PaintedPromiseRanch]

boy i know how you feel, i am an 8-hour minimum kinda person while my hubby easily gets by on 6... and when i don't get my 8, which is a lot due to his snoring... i am a mess.

so here's what i do. i keep a bottle of Butternips (sometimes called Buttershots) by the bed and on the days when i need to sleep and am too wound up, when i climb in i have a couple of sips. not enough to really have alcohol in your system for long, just enough to relax and drift off. i sleep longer and deeper those nights and wake up fine because it's not enough to really impact your system for long... i hate to rely on anything for sleep but pills realy throw me for a loop and i wake up feeling groggy and stay foggy even after my shower... which doesn't happen with the Butternips. If you are not familiar with the name, it's kinda like peppermint or cinnamon Schnapps... only it tastes like a butterscotch candy <yum>

not sure of your personal situation but will go out on a limb and say, sex works pretty good too

:

 

[CharmedMinis]

There's a homeopathic tablet made by Hyland's called Calms Forte' that works just great!!!

Some Walmarts carry it, and most all health food stores.

Here's a link.........

Calms Forte'

There is a store locator on that page as well, at the top.

You could also try drinking chamomile tea on your way home. Eating a banana also puts me in zonkers land.

 

[nootka]

Calcium will help with the quality of sleep, most supplements have the right combo.

Turkey has things in it that will make you sleep, as well as milk. (Tryptophan)

A good, vigorous work-out a few hours before sleep will also help.

Liz

 

[ChrystalPaths]

From another world

: .....an amethyst under the pillow helps, a bloodstone in a dish of water by the bedside, 4 tourmalines at each corner of the bed, I could go on (and a turkey sandwich).

 

[disneyhorse]

I am not a sleep expert, but I did take a Stress Management class in college. We had a HUGE lecture on sleep, most of the information was based on studies from Sweden. I don't remember everything, but I will see what I can remember.

Sleep directly relates to your stress level and overall health. They are all intertwined.

Exercise is a very important factor in how easily you can fall asleep. You should exercise and be active enough during the day so that when you are ready to sleep, you will be physically tired! If your body does not get enough "work" it will be harder for you to fall asleep.

Diet also plays a big factor. You should eat healthy, whole foods. Excesses of sugar, carbs, and caffeine will make it more difficult to fall asleep.

Make sure you are comfortable when you sleep. Avoid wearing uncomfortable clothing, and make sure your mattress and pillow are comfortable. The Swedish study found that wearing socks to bed when it is cold greatly enhances sleep. Conversely, if it is hot, cooling the room will help aid sleep. If you are not comfortable you will find it difficult to sleep.

Consider outside factors... noisy spouse, TV in bedroom, pets in bedroom. Sources of light in bedroom.

Swedish study also found that having a clock visible while you are trying to sleep or unable to sleep actually does more harm than good. They suggest turning the clock around so you cannot see it, and setting the alarm for when you must get up.

Snooze alarms are NOT good, they actually deprive you of sleep. You should set the clock for when you need to get up. Your body needs the DEEP sleep not the light sleep, to properly repair and refresh your body. When you set that snooze alarm, you rob your body of the 5-15 minutes that it could be in deep sleep.

When trying to catch up on sleep debt, it is important to go to bed EARLY, not to sleep in. The sleep study found that getting up at EXACTLY the same time each morning yet going to bed early resulted in the best deep sleep. Sleeping in did not produce a good deep sleep.

When trying to fall asleep, try practicing relaxation techniques. It is important to NOT think about work, problems, personal issues, etc. that will get your mind going. Instead, focus on total relaxation. Only think about pleasant things. Focus on relaxing each muscle in your body. To do that, start with your face and then down to your toes, by purposefully tensing each muscle one by one. First your face, then jaw, then neck, then shoulders, then arms, then fists, and so on... until everything is totally tense and shaking. Then relax. Focus to see if you can remember to relax every muscle you just tightened and keep it that way. When you are relaxed, you will feel your hands and feet get warmer. This is because blood will travel away from your core into the extremities. Focus on relaxing so your blood flows to your hands and feet.

I hope that makes any sense.

That's what I learned, it actually works. I used to be somewhat of an insomniac, but now I try to stay active, eat well, and have good sleep. I always wear socks, I have a time I get up, I try to go to bed early, we have no TV in the bedroom, and I don't hit the snooze alarm. I am tired when I go to bed and I fall asleep.

If natural, healthy management doesn't work you may have to talk to your doctor.

I don't think you have a lifestyle that supports healthy sleep habits, but you can try to work around it. Good luck!

Andrea

 

[Sonya]

Thankyou everyone for the ideas, I will definately try some of them.

especially the Calms Forte - I know I don't get enough excersize or eat well balanced meals and I need to work on that too. I do have to get everything cleared through a flight surgeon as some vitamins/ natural products will show up as illegal drugs during urine tests. And some things I can't take even if they do seem harmless and over the counter.