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Old 02-19-2011, 06:46 PM   #21
Bill M. Hesse
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Re: Melatonin - I wish it helped.

I have a simialar history to the OP. Everything that has been sugguested is good. What I noticed was the trasition to regular restful sleep takes time. I started playing mental games with myself coupled with meditation. My mental desire to be stronger involves adequete rest. Through my meditation it physically manifests as my body's desire to sleep, which it now does. The meditation provides me with enough of a blank slate in my mind that I am able to go to sleep. I hope that makes some sense. Try focusing on not thinking and imagine nothing. If a thought sneaks in, start over until you get better at it. After enough practice and a week or so it will become easier and you should be getting to sleep faster. Use what ever tricks you can to fool that brain and go to bed! Remember you need to undo years of behavior you have trained your body to do. Now you must untrain it.
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Old 02-19-2011, 07:17 PM   #22
Elke Robinson
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Re: Melatonin - I wish it helped.

Some people can't tolerate Melatonin...and larger quantities seem to give a feeling of grogginess or headache (the morning) or long after...

Some people do much better (echoing Steven Low) with 5-Htp and L-theanine just before bedtime.

Magnesium is known to calm the muscular and parasympathetic nervous system - again experiment with your own tolerance levels, as too much magnesium at first can cause slight abdominal upset, bloating, flatulence and/or diarrhea.
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Old 02-19-2011, 08:57 PM   #23
Paul A Booth
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Re: Melatonin - I wish it helped.

I have a rx for ambien cr but I take it sparingly. I am taking a class at the VA for Sleep Management. They teach mindfulness and calm breathing (not deep breathing). In addition to some of the good advice you have been given, here is what I have learned works for me.

Cool air (crack a window if possible)
White Noise (small fan on low pointed away from me works well)
Pitch Black Room
Melatonin (have taken 9mg with no problems)
No naps(not that i ever did, but they are against them for sleep disorders)

I tried to use alcohol for years and it has the opposite affect - sleep better now without it.

Good Luck!
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Old 02-20-2011, 10:06 AM   #24
Steven Low
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Re: Melatonin - I wish it helped.

Oh, I forgot another one that may help

phosphatidylserine

http://www.iherb.com/Life-Enhancemen...les/10248?at=0

Specifically decreases cortisol which can improve sleep
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Old 02-20-2011, 06:59 PM   #25
David Fletcher
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Re: Melatonin - I wish it helped.

Quote:
Originally Posted by Andy Gann View Post
I've been using this program - it takes a bit to get used to but it adjusts your computer monitor's lighting to match the amount of natural sunlight outside of your house ....

FLUX - WFS
So last night around 2 am I installed that program, and literally the second it changed my screen colors I went from not wanting to go to sleep to so tired I could barely get to my bed. I was shocked. It just hit sunset here so I'm curious to see how I react tonight.
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Old 02-22-2011, 03:31 PM   #26
Michael Whities
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Re: Melatonin - I wish it helped.

Thanks all.

The last three days I've been doing honey-do lists and most of it was yard work. With that and add in 9mg melatonin and reading (The Pale Solution) has really helped. Luckily I can fall asleep before the wife gets in bed and reads her Kindle.

Tonight I'll try only 3mg and see if I'm still able to get to sleep faster.

Thanks all for the suggetions and comments.
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Old 02-22-2011, 04:18 PM   #27
Steven Low
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Re: Melatonin - I wish it helped.

Oh yeah, I forgot another one.

Standing on one leg (for both legs) for a couple minutes at a time is good for sleep.... do it about 30-60 minutes before bed.

Basically tires out the hips and signals the body to get better sleep for some reason.
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Old 02-23-2011, 12:15 PM   #28
Nathan Chmura
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Re: Melatonin - I wish it helped.

Not much in the way of suggestions that have not been mentioned, but...

I am in a similar boat as you, I am a terrible sleeper, it usually takes me around 2 hours to fall asleep each night. I was doing melatonin for a while and found it helped a some, not much. Tried Valerian and felt it didn't do much for me.

I am a programmer and would spend a lot of evenings working right up to bed - that whole computer monitor frequency thing or whatever they say would definitely spin me up and keep me awake. So I stopped looking at my laptop at least a hour before bed. That helped a little bit.

Recently though I started supplementing my Vitamin D and I am seeing a lot of improvement in my sleep. I am falling asleep somewhat faster, however, when I am asleep I am sleeping much more soundly.

Overall though, I think a big part of my problem is that I would get all spun up on crap running through my head - whether is was the days events, upcoming activities or even (sadly) programming issues/problems. If you are anything like this, and it sounds a little kooky, but maybe consider some meditation exercises to help relax and clear the mind.
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Old 02-23-2011, 12:27 PM   #29
Meghan Reid
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Re: Melatonin - I wish it helped.

Thought of another - epsom salt bath. Double bonus of relaxing your muscles and applying heat if you are sore from your workout - plus the hot bath in general makes me sleepy.
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Old 02-23-2011, 12:28 PM   #30
Joe Morden
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Re: Melatonin - I wish it helped.

Quote:
Originally Posted by Steven Low View Post
computer light is terrible for sleep cycle. I'm currently trying to eliminate this close to when I sleep

Same thing with elimination of

sounds
pitch black room
electronic devices
cool, dry room (60-65 or so degrees is good if possible)

magnesium may help (via ZMA or natural calm)
melatonin helps some people
5-HTP
L-theonine

There's other stuff too..... computer is definitely one of the big things

Overtraining is another too... and diet as well if that's poor.

Lots of stuf you can work on honestly
Agreed.

Computer light used to kill me. I have found taking ZMA with GABA, as well as a sleep supplement from True Protein has worked wonders. I also no longer watch TV before bed. I switched to reading, seems to help a lot.

The Sleep supplement can be found here (WFS) http://www.trueprotein.com/Product_D...id=25&pid=6882

It contains -
GABA
Melatonin
5-HTP
Chamomile
Valarian root
L-tryptophan

Put this with the ZMA. Works great.
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