I think it is pretty common for people to have trouble sleeping for a while (sometimes months) after they come off of powerful pain medicines. There are doctors who specialize in sleep medicine, so if you can't start getting some sleep on your own, maybe that would be an option. There are medications that can help with sleep & sometimes only a short-term dose is needed, but you are still quite young, so probably sleeping meds would have to be the last option for you.
There are some basic practices, usually referred to as "sleep hygiene" that can help (from NSF):
* Avoid napping during the day; it can disturb the normal pattern of sleep and wakefulness.
* 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.
* 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 initiate a restful night's sleep.
* Food can be disruptive right before sleep; stay away from large meals close to bedtime. Also dietary changes can cause sleep problems, if someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes. And, remember, chocolate has caffeine.
* Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.
* Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don't dwell on, or bring your problems to bed.
* Associate your bed with sleep. It's not a good idea to use your bed to watch TV, listen to the radio, or read.
* 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.
Here's a few links to a websites that gives ideas of things to try to help get some sleep (btw, PA's suggestion about
relaxation tapes is also a great idea):
Hope that helps & you can get back to a regular sleep routine soon!
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