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sleeping problems
i have like horrible sleeping problems...like sometimes i dont even fall asleep till almost 3 in the morning. does anyone have any like tips or something to help me fall asleep?
thanks ♥
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Maybe give some free advice about: Random Weirdos?
try to relax, read or think. its not that hard so relax and just try
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Heres something i found for you on the web that might help you out.
Tips for better daytime habits:
Do not nap during the day. If you are having trouble sleeping at night, try not to nap during the day because you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.
Limit caffeine and alcohol. Avoid drinking caffeinated or alcoholic beverages for several hours before bedtime. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns.
Don't smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep. Many over-the-counter and prescription drugs disrupt sleep.
Expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body's natural biological clock. Likewise, try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest.
Exercise early in the day. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.
Check your iron level. Iron deficient women tend to have more problems sleeping so if your blood is iron poor, a supplement might help your health and your ability to sleep.
Tips for a better sleep environment:
Make sure your bed is large enough and comfortable. If you are disturbed by a restless bedmate, switch to a queen- or king-size bed. Test different types of mattresses. Try therapeutic shaped foam pillows that cradle your neck or extra pillows that help you sleep on your side. Get comfortable cotton sheets.
Make your bedroom primarily a place for sleeping. It is not a good idea to use your bed for paying bills, doing work, etc. Help your body recognize that this is a place for rest or intimacy.
Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a "white noise" machine to help block outside noises.
Hide your clock. A big, illuminated digital clock may cause you to focus on the time and make you feel stressed and anxious. Place your clock so you can't see the time when you are in bed.
Tips for a better pre-sleep ritual:
Keep a regular schedule. Try to go to bed and wake up at the same time everyday, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day. Don’t oversleep to make up for a poor night’s sleep – doing that for even a couple of days can reset your body clock and make it hard for you to get to sleep at night.
Incorporate bedtime rituals. Listening to soft music, sipping a cup of herbal tea, etc., cues your body that it's time to slow down and begin to prepare for sleep.
Relax for a while before going to bed. Spending quiet time can make falling asleep easier. This may include meditation, relaxation and/or breathing exercises, or taking a warm bath. Try listening to recorded relaxation or guided imagery programs.
Don’t eat a large, heavy meal before bed. This can cause indigestion and interfere with your normal sleep cycle. Drinking too much fluid before bed can cause you to get up to urinate. Try to eat your dinner at least two hours before bedtime.
Bedtime snacks can help. An amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eat a slice of toast with peanut butter or a bowl of cereal before bedtime. Plus, the warmth may temporarily increase your body temperature and the subsequent drop may hasten sleep.
Jot down all of your concerns and worries. Anxiety excites the nervous system, so your brain sends messages to the adrenal glands, making you more alert. Write down your worries and possible solutions before you go to bed, so you don't need to ruminate in the middle of the night. A journal or "to do" list may be very helpful in letting you put away these concerns until the next day when you are fresh.
Go to sleep when you are sleepy. When you feel tired, go to bed.
Avoid "over-the-counter" sleep aids, and make sure that your prescribed medications do not cause insomnia. There is little evidence that supplements and other over-the-counter "sleep aids" are effective. In some cases, there are safety concerns. Antihistamine sleep aids, in particular, have a long duration of action and can cause daytime drowsiness. Always talk to your doctor or healthcare practitioner about your concerns!
Tips for getting back to sleep:
Do visualization. Focus all your attention on your toes or visualize walking down an endless stairwell. Thinking about repetitive or mindless things will help your brain to shut down and adjust to sleep.
Get out of bed if unable to sleep. Don’t lie in bed awake. Go into another room and do something relaxing until you feel sleepy. Worrying about falling asleep actually keeps many people awake.
Don't do anything stimulating. Don't read anything job related or watch a stimulating TV program (commercials and news shows tend to be alerting). Don't expose yourself to bright light. The light gives cues to your brain that it is time to wake up.
Get up and eat some turkey. Turkey contains tryptophan, a major building block for making serotonin, a neurotransmitter, which sends messages between nerve cells and causes feelings of sleepiness. Eating foods containing tryptophan raise the levels of serotonin produced in the body, which in turn increase a person's feeling of sleepiness. It is best to eat tryptophan on an empty stomach. Other foods, besides turkey, that contain a notable amount of tryptophan are: milk, cottage cheese, yogurt, ice cream, chicken, cashews, soy beans and tuna.
Consider changing your bedtime. If you are experiencing sleeplessness or insomnia consistently, think about going to bed later so that the time you spend in bed is spent sleeping. If you are only getting five hours of sleep at night, figure out what time you need to get up and subtract five hours (for example, if you want to get up at 6:00 am, go to bed at 1:00 am). This may seem counterproductive and, at first, you may be depriving yourself of some sleep, but it can help train your body to sleep consistently while in bed. When you are spending all of your time in bed sleeping, you can gradually sleep more, by adding 15 minutes at a time.
hope that helped..
♥ nicole
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uh count sheep?
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I have the same problem. First of all, you should try something just to will yourself to go to sleep. I personally prefer listening to music. [Normally country, but it changes depending on my mood.] If that doesn't work then try some sleeping pills that you can purchase at a drugstore. [Sominex is a dependable brand.]
If neither of those tips work, you should go to a doctor. It could be insomnia, which IS a medical condition. If you continue having problems, see a doctor and get professional advice.
<b>♥</b> Melissa
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Try listening to relaxing music. That usually really helps me!!!
4Him, Disciple (plz rate and send comments!!!)
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Try not to go on the computer, watch TV, or listen to loud music for an hour or so before you go to bed. That just stimulates your mind, and will keep you awake. Just sit in bed and read a book. Drinking warm milk and taking a warm bath or shower might also make you sleepy. Good luck!
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hellos... hmmm.. maybe you could listen to music until you fall alseep so just incase you never fall asleep you will have sumthin to keep you entertained... yup yup try counting to w/e number but just keep counting till you fall asleep... or just close your eyes and think of sumthin you really wanan dream about or think of the guy of your dreams or sumthin =] if all this doesnt work theres always sleeping pills tht helps you sleep =]
<33 ariana
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i have the same problem. if you listen to the radio to help you fall asleep it doesn't work. i usualy end up singing before i'm sleeping. try watching tv for about an hour. if the light is off then the light from the tv makes you sleepy. don't sleep in a hot room. keep your door open at night or use a fan. Also this one's kinda obvious but if you have a nocturnal pet such as a hamster or a sugar glider or just a dog that likes to be up a night then keep them out of your room.
modelkate11
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your sleep must be messed up.. maybe your days are mixed up with your nights.. try not going to sleep for a night or something and going to sleep early that night.. or wake up real early the next day and dont go back to sleep til you want your regular bed time to be.. ♥ Dez
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I've had this problem before too. Chances are you're just really stressed and you have a lot on your mind. Try and clear your head before you go to bed and assure yourself that there's nothing going on that you need to worry about. You could also try taking a warm bath or shower before bed because it will make you tired. What I usually do is just put the sleep timer on on my tv and just fall asleep listening to a show. Hope this helps! If it doesn't maybe you should talk to your doctor because you could have insomnia.
X0C0URT
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have a hot drink like hot chocolate and a nice hot bath too. I think that using lavinder helps too.
xxxx luv nicki
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There are a couple of things that you could try. Mainly, your body needs to develop a routine. Try to always wake up at the same time every morning, if you can help it. Also, try to go to bed at the same time every night. However, don't lie in bed for more than half an hour. If you've been lying awake for more than that, get up and do something that's unstimulating. Read a book or magazine, or look at the stars. Don't watch TV or move around a lot. Then try laying down again.
Also, do not excersice less than three hours before bed. And don't eat too close to bed time either. If you have the option, use your room only for sleeping, reading, and other quiet activities. Just try not to do stressful things like term papers in your room. You want your body to associate your room with relaxation.
If you smoke or drink alcohol or soda, try not to do so right before bed. Nicotine and caffine are both stimulants, and not a good idea. Also, you might pass out freom alcohol, but it's an unnatural sleep, and won't fix the problem in the long term. That's the same reason that sleeping pills should be a last resort. If you absolutely must try sleeping pills, try mild ones first, like the tylenol sleeping pills that you can get at the drug store.
Finally, experiment with light and noise levels in your room. My husband and I both sleep best in a pitch black room with white noise. We use a fan with a noisy motor to make our noise. However, my sister sleeps best with a soft glow in her room, and soft music playing.
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well you should go to a doctor and get sleepin pills to help you fell asleep
~AskElyssa~
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maybe one morning u should get up really really early and then that night you will most likely be sleepy and want to go to bed earlier...i hope this helps!!...
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Well first of all I think its normal to fall asleep that late because after all its summer and I dont go to sleep till 5 in the mornin....but my advice to u iz that u should take some tylenol pm and that works,,,thats what i used to do so.... hoped i helped
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well one way is just reading before you go to sleep, but you mite have insomnia so maybe you should go to the doctor and see if he can prescribe sumthing to get you sleeping easier! hope i helped! xoxo, chelsea
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listen to radio, don’t take day naps, sleep in comfortable clothes, listen to silence, think about your favorite things, eat turkey for dinner, total silence and darkness, relieve stress, don’t eat or drink after 8pm, find a routine, cuddle a pillow, brush your teeth, rub your temples, plan tomorrow, aroma linen spray, email, putting puzzles together, doing cross-words, searching the internet, downloading music, call a friend, driving, writing, paying bills, doing school work, eating well-balanced meals, active during the day, emptying your bladder before you go to bed, taking a long-hot shower, putting your kids to bed, humming, playing solitaire, drop your body temperature, say your prayers, calm bedroom colors, have a security object like a blanket, mute your TV, try solving riddles, soft linen fabrics.
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wow those are a lot of suggestions!! lol i hope this helps !!
much luv,
melissa :)
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try asking your doctor for sleeping pills or just try taking tylenol pm or something like that. good luck!
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just go to bed at what time you want to go to bed at, get a book, and read. oh, make sure its a bad one!
hope i helped
Madeline
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