Can't sleep...

[sparkle8608]

Ok. So I've realized that whenever I study hours on end over a long period of time, I have trouble going to sleep. It usually only happens during finals or when i have a bunch of tests in one week, I'm kinda worried that it will happen more often when I start med school in the fall since I'll be studying more intently. I don't drink caffeine, energy drinks or any other stuff like that but it's like I can't shut my brain down and fall asleep. My body is physically tired, but I can't fall asleep which is really irritating. Does this happen to anybody else? Any advice?

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[Abilene85]

Do you give yourself some downtime before bed? I found that if I study study study study try to fall asleep, my brain is still stuck in overdrive and I lay in bed for at least an hour before drifting off. But if I schedule even 15 minutes to just watch the news or read a book for pleasure or something, I can fall asleep much more easily.

You could also look into some relaxation techniques, like deep breathing or progressive relaxation, to use when you get into bed.

 

[indo]

I take melatonin when I have to sleep. I read some research paper that shows it doesn't show any short term memory effects while Lorazepam does in older folks.

 

[cpants]

1. Find a half-hour or so during the day to exercise.
2. Try drinking a glass of milk.

 

[Tensyle]

1. Find a half-hour or so during the day to exercise.
2. Try drinking a glass of milk.

a glass of warm milk...more tryptophan floating around to help you fall asleep

 

[167649]

Tank in a bottle of NyQuil or two...that'll work.

 

[LifetimeDoc]

This forum is not intended for soliciting medical advice from medical students.

 

[sparkle8608]

This forum is not intended for soliciting medical advice from medical students.

I didn't think this was a medical question....

 

[liripez]

i think is a valid question... eat a turkey sandwich and a glaas of milk...

 

[sprinkibrio]

I know a few people in med school that take sleeping pills the night before a test. It's just nervousness.

 

[pride4jc727]

I think the reason you may have this is because your mind is so concerned about the exam that it just cannot relax. Therefore, you need to find a way to get your mind from being to worried or concerned about the test. But, really, this is going to get closed because a mod going to see this as soliciting medical advice. Consult a physician. Good luck and hope you get better.

 

[mdgator]

I used to have this same problem...pretty severely actually. I could wake up at 5 AM, but if I studied more than 5 or 6 hours during the day, especially in the afternoon, I had a terrible time going to sleep. Often I'd just lay there for hours until 2 or 3 in the morning. I've found two things that help.

1) At least half an hour of pretty intense cardiovascular excercise a couple of hours before bed. A 3 to 4 mile jog, especially if there are hills, should do the trick. Some people say excercising before bad makes it harder for them to sleep, but if intense enough, it puts me right to sleep.

2) Taking some "me time" for an hour or so before going to bed. Me time outside of the bedroom. Watch tv for an hour on the couch, do some reading (for pleasure, not from a textbook), or something to that effect. I find that the internet before bed is a bad idea, for some reason, but tv and reading from a book seem to work.

Also, this is kind of weird, but...having a tv in my room helps me fall asleep. But the tv has to be in the right spot. At eye level off to one side, (as opposed to toward the foot of the bed.) Oh, also, it has to be pretty cool in my room. About 68 degrees.

 

[SamusLives]

You got too many thoughts running through your head. I have this happen too. Personally, I like to juggle for 10-20 minutes to help clear my head.

Just find something mindless to do. I don't know about exercising, it tends to wake me up more, rather than help me sleep.

 

[RxWildcat]

Try not lying in bed until you're ready to sleep. If you can't fall asleep after 15 mins or so, get out of bed and go read a book until you're sleepy then try again. You can repeat and you'll eventually fall asleep.

 

[ubcredfox]

Try not lying in bed until you're ready to sleep. If you can't fall asleep after 15 mins or so, get out of bed and go read a book until you're sleepy then try again. You can repeat and you'll eventually fall asleep.

This is good advice. The last thing you want is a psychogenic insomnia where your own frustration at not being able to fall asleep keeps you from falling asleep.

 

[nka1985]

Ok. So I've realized that whenever I study hours on end over a long period of time, I have trouble going to sleep. It usually only happens during finals or when i have a bunch of tests in one week, I'm kinda worried that it will happen more often when I start med school in the fall since I'll be studying more intently. I don't drink caffeine, energy drinks or any other stuff like that but it's like I can't shut my brain down and fall asleep. My body is physically tired, but I can't fall asleep which is really irritating. Does this happen to anybody else? Any advice?

I've had this problem for years...and it doesn't have to be just a test on my mind, it can be anything worrying me, or even something I'm looking forward to. It definitely got worse during medical school, and peaked in about February, but since I started running in Feb I find it much easier to sleep at night. Try to get some exercise 4-5 days a week at least. I always make sure I exercise before ~6 on weekdays because it does make me super-awake for a couple of hours, but I sleep much better at night time. Also make sure you always set aside some relax time before bed. I stop studying every night before 8 and just relax/read a book/watch TV.

 

[cpants]

Try not lying in bed until you're ready to sleep. If you can't fall asleep after 15 mins or so, get out of bed and go read a book until you're sleepy then try again. You can repeat and you'll eventually fall asleep.

Actually reading is not recommended. You are right that you are supposed to get out of bed, but it is better to do something mindless (like knitting). Reading stimulates your mind, and it can make you even more awake.

 

[Bravofriendly]

Does this happen to anybody else?

Yep. I end up laying there with my mind replaying whatever I've been studying. Org was the worst, I'd have dreams of mechanisms. Two semesters and the summer studying for the MCAT I couldn't get away from O-chem. Bleh.

 

[umz]

i think is a valid question... eat a turkey sandwich and a glaas of milk...

turkey has about as much tryptophan as any other meat. a sandwich won't make you drowsy.

 

[cpants]

You could always just drink yourself to sleep...

 

[Blade28]

turkey has about as much tryptophan as any other meat.

Little-known fact!

 

[samenewme]

I actually saw a sleep specialist about my insomnia and he recommended seeing a psychotherapist to learn self-hypnosis. Of course, I'm still trying to make that appointment. But hey, if it works I'll have a life skill that can solve an ongoing problem!

 

[Doctor J]

Problems falling asleep and waking up super early can be early signs of depression. I'm not accusing anyone of anything, just FYI.

 

[Karlily]

And maybe talking about depression is predisposing depression...?

But Sparkle8608, maybe you should find out what you find relaxing and clears your head. You can read a boring book, listen to music or go running. Personally I prefer music over running and I know which artists are perfect for me to fall asleep to. (Iron &Wine for example)

 

[Doctor J]

And maybe talking about depression is predisposing depression...?

No, just covered this subject in one of my classes.

Though, I wonder if talking about brain tumors predisposes one to glioblastomas. Hmm.

No, probably not. That's just silly.

 

[DoctorPardi]

Let me also endorse the exercise strategy. I graduated in December and have had a lot of time off. For a while I wasn't doing anything but relaxing and going to work. I work night shift 2:30-11pm and with nothing else going on it makes it difficult to sleep at a reasonable time and wake up at a reasonable time.

I recently started walking for around an hour a day before work, now when I get home with in an hour I fall right to sleep and wake up reasonably early. Also I am not tired all day or anything, actually I feel energized, but it just seems like when it is time to sleep, my body gets the idea and I go right out. So I would try to incorporate 30 minutes or more of exercise during stressful studying days (or any day for that matter) and I bet you'll find sleeping much easier.

 

[sparkle8608]

Thanks for the replies! I think it was the exercise thing. I've been in athletics the whole time I was in college; and now that I'm finished, my workout schedule isn't fixed. I'm trying to get back into a set routine.