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horrible sleeping problems.

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I am a 37 year old male with horrible sleeping problems. I cant not sleep though the night nor can I sleep in the same bed as my wife. my father has the same problem he cant sleep in a bed he sleeps in his chair. I've tried sleep aids natural and over counter. I would just love to get some sleep at night.

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replied March 13th, 2015
Welcome to e health forum.

Since the history provided is very limited, I cannot provide accurate medical advice about treating your condition.

Some important tips for having good sleep include -

1. The most important measure is to maintain a regular sleep and wake pattern seven days a week. It is also important to spend an appropriate amount of time in bed (minimum 7-8 hours), not too little, or too excessive.

2. Avoid day time naps, as it can disturb the normal pattern of sleep and wakefulness.

3. Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing arousal.

4. Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help get good sleep at night.

5. Food can be disruptive right before sleep; stay away from large meals close to bedtime.

6. Take a walk or a run in the morning or evening. Exposure to sunlight (light therapy) is helpful to maintain a healthy sleep-wake cycle.

7. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Associate your bed with sleep. Do not use your bed to watch TV, listen to the radio, or read.

8. Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright.

Following these tips will help you improve your sleep.

Sleep disorders can be due to falling asleep or staying asleep or due to behaviors which disrupt sleep.

Other causes which can cause sleeplessness include physical diseases (which cause breathing difficulties, persistent pain or others), depression, anxiety disorder, excess caffeine intake, Narcolepsy, sleep terrors , etc.

If you think you have any of the above issues and the above tips and suggestions have not helped, then it would be recommended to consult with a doctor who can examine you and gain more history and help you accordingly.
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