Insomnia

JaceTheAce

JaceTheAce

Well-Known Member
Doc,

In the interest of all pilots and safety (fatigue is bad!), what are some ways to curb insomnia in the varying schedules of a college and aviation student?

Any herbal remedies, etc. that are good alternatives (besides exercise) to sleeping pills?

Thanks in advance.
 
Here are some tips to improve your sleep:
Avoid or limit your use of caffeine (such as coffee, tea, sodas, chocolate), cold medicines, alcohol, and tobacco.
• Exercise more often, but not within a few hours before going to bed.
• Learn to reduce or manage stress in your life.
• Don't lie in bed worrying. Set aside another time just for worrying. For example, spend 30 minutes after dinner writing down what's worrying you and what you can do about it.
• Try eating a light snack before going to bed, but don't eat too much. A glass of warm milk or some cheese and crackers may be all you need.
• Don't nap during the day if it seems to make your insomnia worse.

Melatonin 3-6 mg can be effective.
 
also I heard its bad if you sit or lay on your bed during the day (without the intent of sleeping)
 
I was having some serious insomnia as well. I stopped ingesting caffiene within 2-3 hours of my "bedtime" and 30 minutes prior I took a 3mg melatonin tablet, worked!
I did this for about 7 days, and now I don't need to use the melatonin (I think waking up several times a night inhibits the production of melatonin in your body, and I'm not waking up anymore.)

I remember trying to use a sleep aid (that time an OTC sleep med) while neglecting to inhibit the intake of caffiene -- worst feeling ever. You are dead tired, but cannot sleep. That was awful. And then when I finally fell asleep I dreamt that I was still awake, trying to get to sleep and failing!!
 
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