Doctors Answers (2)
You sound like you have a full and at times stressful life. Try and unwind before bed without reading or watching TV an hour of so before bed. Cut out caffeine completely and substitute non caffeinated beverages instead. If after 30 minutes you can't sleep go to another low lit room and read something nonstimulation until your eyes are heavy and you can reengage sleep. Try showering for 20 minutes with hot water and taking melatonin before bed to help initiate sleep. Try and exercise either in AM or afternoon at least 3 yours before bed to help reduce stress and consolidate sleep. If none of this works to your saisfaction then consult a sleep specialist for further recommendations.
What you can do to help you fall asleep does not appear to be your major issue. Your problem is two fold: one is staying asleep and two is getting quality sleep. 5 hours of quality sleep is better than 10 hours of "bad" sleep. Good or quality sleep means getting normal sleep stages which are restorative and lead to the next day full of energy and well being. Bad sleep, which may go on for hours, is usually associated with a reduction in restorative sleep stages and often with frequent microarousals (not awakenings) You need to see a sleep specialist who can work with you probably using medication and cognitive behavioral therapy. Actigraphy may also be helpful to more fully assess your sleep schedule. A complete review of your medications is essential as many so called sleep aides (especially over the counter medication actually affects sleep staging adversely).
