I’ve always had trouble sleeping well and tend to wake up multiple times for different reasons. At least two of these wake-ups are because I need to go to the bathroom, even if I stop drinking liquids by 7 PM. I still wake up, although the amount I pee is smaller. The urge to go is still there.
Other reasons that might be affecting my sleep are allergies or random thoughts that come to mind at night.
Any tips or advice to help improve my sleep would be greatly appreciated.
Honestly the only thing that has helped me is walking/exercising daily. I know I know, I rolled my eyes too when people told me that 
Kai said:
Honestly the only thing that has helped me is walking/exercising daily. I know I know, I rolled my eyes too when people told me that
How much walking are you doing? Also what types of exercise?
@Dayton
I try to walk an hour a day. If you can try to get 10000 steps. Exercise is very light, Pilates type things. I also like using the sauna for 30 minutes sometimes
When you find out let me know, I take trazodone but it makes me groggy in the morning, don’t feel really rested. Would like to find something natural melotonin helped somewhat but I need to be knocked out too much noise traffic etc… Good luck.
@Frost
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@Frost
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I have basically this problem, about a couple of times a year I’ll only get up once, on a bad night, I’ll get up 5 times. Things that I’ve found that a make a difference are exercising regularly (though I’m not sure how direct the link between that and sleep quality is for me personally), winding down before bed and doing what I can to deal with anxiety makes a big difference.
Are you a man above 35? You can take prostate vitamins to help. Works within a few days and then you just keep it up.
Try stopping liquids earlier except for sips when you are thirsty
Val said:
Try stopping liquids earlier except for sips when you are thirsty
Try stopping liquids
Earlier except for sips
When you are thirsty
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Try mouth taping, breathing through the mouth affects how active the Bladder is
kegel exercises. do them a couple times per day and do them while you’re falling asleep
I will repost what I posted on another thread that was talking about Sleep and stress issues. This will help you alot I know.
I don’t take all of these every single day. I do use the CBN+CBD gummies and magnesium glycinate every night and they make a great difference. If I feel my insomnia and anxiety is triggered then I will stack other compounds in and it makes a massive difference.
Lavender essential oil: I use the brand doTERRA, I put a few droplets onto my pillow and notice that it’s a bit easier to fall asleep. It has a terpene in it called linalool that helps with anxiety and sleep. I will usually go for an organic lavender for one. I can tell the terpenes are higher in lavender when its organic.
Lemon balm: calms the nervous system by boosting GABA activity, helping reduce stress and anxiety. It also improves mood and cognitive function, making it great for tension relief and sleep.
Apigenin: I’ll take anywhere from 50 to 100 mg. What I use instead is parsley dried. 1 tsp has a round 40 to 50 mg of apigenin. This is the main chemical found in chamomile tea that gives it its relaxing effects. So instead of buying the supplement I just use dried parsley. Works great and I notice good effects.
L-theanine: When used before bed it puts me in a meditative state and just allows my mind to just relax. My anxiety can get the best of me especially closer to bed so this amino acid really helps with just chilling out the mind. I noticed it puts me in a zen state and when I wake up in the morning I’m more refreshed.
Reishi mushroom 10:1 extract: by Hyperion herbs, noticed this Lowered anxiety and Also made me get deeper sleep. Has to do with the fact that it increases REM. Reishi is considered an adaptogen, meaning it helps the body adapt to stress and promotes a sense of calm. It can help balance the body’s stress response, reduce anxiety, and support mental clarity, making it useful for overall relaxation. It promotes deeper, more restful sleep without the grogginess or dependency often associated with pharmaceutical sleep aids. Some studies suggest that it can enhance sleep duration and improve sleep quality by balancing hormones related to stress and sleep.
CBN+CBD: This one has been a complete GAME CHANGER for me. CBN is a potent sedating cannabinoid which increases REM sleep. Also, anxiety relief I get from it is even better than CBD. When both CBN and CBD are combined together they synergize and work better together. Also I use these CBN plus CBD deep sleep gummies from herbal garden essentials. Those deep sleep gummies also have L-theanine and melatonin in it which compound strongly with the CBN and CBD. The mixture of those 4 compounds knocks me out better then any supplement/herb I take. It’s definitely something I take on a regular basis. Highly recommend. They also have a tincture that I just got recently with the CBN+CBD. Love it so far.
Skullcap herb: I take this when needed but it definitely has strong sedative effects. I would say that this herb is very similar to cannabis and how sedating it is for the body. At times it almost feels like a body high but it definitely helps prepare one for sleep.
Passionflower: Great herb that interacts with the GABA system. Helps with managing anxiety and also brings out this sedative effect. Also great to use during the day if you have panic attacks.