Hi 
ok here is my situation
I have been having horrible sleep for the last few months. I can only sleep for 4-5 hours but it’s never a good deep sleep and I’m.always feeling exhausted. And throughout the day when I’m home I take short naps because of it. The times I force myself to stay up thinking maybe if I stay awake and go to bed at night only I still only sleep 4-5 hours and same deal. I tried hot showers massages relaxing music but nothing works I just brought melatonin I don’t do drugs I drink occasionally. I tried it once took one dose but nothing changed and I’m desperate. If someone knows what I can do I would so appreciate it
Hi Yvette I’m really sorry to hear that you’ve been struggling — what you’re going through sounds incredibly draining, and it makes sense that you’re feeling desperate for answers. You’re definitely not alone in this. Many people face similar sleep issues, and I’m glad you reached out.
From what you described, it sounds like you may be dealing with sleep maintenance insomnia — where you can fall asleep but have trouble staying asleep or getting restorative, deep sleep. Since you’ve already tried a variety of great calming techniques like hot showers, massages, and relaxing music, and even gave melatonin a try, it might be time to look a little deeper into what’s going on.
One option to consider is Cognitive Behavioral Therapy for Insomnia (CBT-I), which is one of the most effective treatments for chronic sleep problems. It’s drug-free and focuses on changing unhelpful sleep habits and thought patterns. There are online programs and even sleep coaches trained in CBT-I who can work with you at your pace.
You might also want to explore whether an underlying sleep disorder could be playing a role — such as sleep apnea. If you’re waking up frequently and still feeling exhausted during the day (especially with the need for naps), a home sleep test could be an easy and informative first step. It can help determine if there’s a deeper medical cause behind the poor sleep quality.
As for melatonin, just a quick note — while it helps some people, especially with shifting sleep schedules, it’s not always effective for staying asleep. If you do continue with it, a very low dose (around 0.3–1 mg) about an hour before bed is often more beneficial than higher amounts.
Just to clarify — none of this is medical advice, but rather things we’ve learned through our experience in the sleep space that may be worth a shot. You’re clearly doing your best and taking all the right steps. Please don’t give up — restful sleep is possible. Sending lots of support your way 