I have been having BIG problems getting to sleep what do i do?
Saturday, February 13th, 2010 at
2:49 am
I Have been having Lots of problems getting to sleep and i told my mom and she doesn’t think any thing of it so that means no doctor but i don’t know what to do is there any way to get me to fall asleep fast if so please help me and please be detailed i really don’t want to be tired for school so how do i fall asleep easier and faster with out being tired in the morning
Tagged with: google • mom • sleep
Filed under: Insomnia
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1. Exercise most days, even if it’s just to take a walk.
2. No caffeine after 7:00 p.m.
3. An hour before bedtime, avoid doing any kind of work that takes alert thinking. Addressing envelopes–okay. Analyzing an article–nope.
4. Adjust your bedroom temperature to be slightly chilly.
5. Keep your bedroom dark. Studies show that even the tiny light from a digital alarm clock can disrupt a sleep cycle. We have about six devices in our room that glow bright green; it’s like sleeping in a mad scientist’s lab.
6. Keep the bedroom as tidy as possible. It’s not restful to fight through chaos into bed.
If sleep won’t come:
7. Breathe deeply and slowly until you can’t stand it anymore.
8. If your mind is racing (you’re planning a trip, a move; you’re worried about a medical diagnosis), write down what’s on your mind. This technique really works for me.
9. Slather yourself with body lotion. This feels good and also, if you’re having trouble sleeping because you’re hot, it cools you down.
10. If your feet are cold, put on socks.
11. Stretch your whole body.
12. Have a warm drink. Supposedly warm milk contains melatonin and trytophan and so helps induce sleep, but in fact, a glass of milk doesn’t contain enough to have any effect. But it’s still a soothing drink. My nighttime favorite: 1/3 mug of milk, add boiling water, one packet of Equal, and a dash of vanilla. A real nursery treat.
13. Yawn.
14. Stretch your toes up and down several times.
15. Tell yourself, “I have to get up now.” Imagine that you just hit the snooze alarm and in a minute, you’re going to be marching through the morning routine. Often this is an exhausting enough prospect to make me fall asleep.
16. If you still can’t sleep, re-frame: re-frame your sleeplessness as a welcome opportunity to snatch some extra time out of your day. I get up and tackle mundane chores, like paying bills, organizing books, or tidying up. Then I start the day with a wonderful feeling of having accomplished something even before 6:45 am.
Try exercising in the late afternoon, that’s one of the best ways to counteract insomnia. Try to lower your stress levels, eat right, and take care of yourself.
Go to the store and get some Sominex or Unisom. Both of those worked fine for me while I was out of my prescription sleep aids.
My friend has insomnia, and we finally figured out that she doesn’t exercise enough. It doesn’t have to be rigorous exercise, but get up super early so that your body will be tired enough to drop, and move around a bit. when night time rolls around, you’ll be ready to drop. that will put your sleeping patterns back on track.
My mom taught me this: I do it every night and it works. Close your eyes for a second, then slowly open them, then slowly close them again. Next, keep them closed for about a minute and a half. If you’re not asleep by then, open them and close them again. Keep them closed for the rest of the time until you drift off. Think about nice, happy things. Think about God and things you like.
read up on meditation sleeping techniques … trust me it works, and surprise you dont need a drug to sleep !
You could go to GNC and find some herbal supplements to enhance sleep!!
Get a lot of exercise during the day, so when you go to bed you are worn out and will fall asleep fast.
Try drinking warm milk or taking a steamy shower before going to bed. When you get in bed turn on some of you favorite music, but keep it soft and quite. Otherwise try reading in bed, that always makes me sleepy.
I had the same problem. I found if I set my alarm clock for like 8:30 instead of not setting it I would go to sleep better at night then I slowly adjusted the time lower and lower. You will be tired but the second u get back into a schedule u will be full of energy. So just set ur alarm a little earlier.
Try warm milk, chamomile tea, or over the counter melatonin from walmart or any drug store. Try not to get sleep aids if you don’t need them because you can get addicted to them and then HAVE to take them to get to sleep and that’s not a good thing. Also get rid of any light in the bedroom and stop watching tv a while before you try to fall asleep to help your brain calm down from the stimulus of the tv. If you have a bright alarm clock cover it, no night lights, try to get unneeded sounds out of the room like any fans that make too much noise. If you share a room with someone that snores try sleeping somewhere else to see if this helps at all. Any of these natural sleep aids and these little tricks should help you get to sleep and feel rested the next day. If none of this stuff works then you need to sit your mom down and explain to her exactly what’s going on and that you want to go to the dr. =) good luck
Melatonin! It’s a natural alternative to sleep meds. My son used it and it got him back on track!
* Take a Warm Bath
It’s a great way to relax your body. Don’t overdo it, however. You merely want to relax your body, not exhaust it. Too long in hot water and your body is drained of vitality.
Use bath salts, or throw in Epsom salts and baking soda—one cup of each. These will relax you and also help remove toxins from your body.
* Get a Massage
Have your spouse (or whoever) give you a massage just before going to sleep. If you can convince them to give you a full body massage, great. If not, even a short backrub and/or a face and scalp massage can be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you to sleep.
* Listen to Music
Play some soft, soothing music that will lull you to sleep. There are even cassettes and records designed for that very purpose. Some are specially composed music, others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat.
Of course if you don’t have a record, cassette or CD player that will automatically turn off, we don’t suggest this. If you have to get up and turn it off at the end, you’ve obviously lost its effect.
* Drink Warm Milk
A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.
* Drink Herb Tea
If you don’t like milk—or are avoiding dairy products—try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.
* Eat a Bedtime Snack
* Avoid Caffeine, Alcohol and Tobacco
* Sleep in a Well-Ventilated Room
* Sleep on a Good Firm Bed
* Sleep on Your Back
* Get Some Physical Exercise During the Day
* Keep Regular Bedtime Hours
* If You Can’t Sleep, Get Up
* Don’t Sleep In
* Get Up Earlier in the Morning
* Keep Your Bed a Place for Sleep
* Avoid Naps
* Avoid Illuminated Bedroom Clocks
Hope this helps
you should count sheep!
First of all, if you have a tv in your room, turn it off, make sure the room is dark, don’t nap through out the day. Don’t drink anything with caffeine in it….(Pepsi, iced tea, etc.) after dinner time. If you like soda, drink Sprite, (no caffeine). I’m not going to recommend any over the counter medicine because you are still in school and you are a minor. That stuff can be dangerous if you don’t know how to use it. If this doesn’t work, sit down with your mom and explain that you need to see a doctor. If she doesn’t listen, tell another adult in your family like a grandparent, aunt, uncle, etc….good luck.
my daughter went thru the same thing, i got her some tylenol p.m., they aren’t addictive to my knowledge, she would take two of them at 8.30 so she would get sleepy about 10, after awhile they helped her get into a rhythym and she didn’t need them anymore..
Don’t watch TV or go on the computer before you go to bed, read a book or a magazine which will make you feel tired. Lavender is supposed to help you sleep and so you could get a special scented cloth/cushion and so on, I have a cuddly dog that you can warm up by putting the bag inside in the micrwave which is from Topshop. Also a hot drink will help, milk or hot chocolate, not coffee and if you have tea, make sure it’s green tea. I hope you manage to get to sleep
If you’re a teenager, your body’s natural inclination is to fall asleep late, and wake up early. Unfortunately, most high schools start early and don’t allow adolescents to compensate for this change in their natural sleep cycle.
I also have to disagree with who ever told you to ‘Try exercising in the late afternoon, that’s one of the best ways to counteract insomnia.’ That is absolutely not true. Exercising late in the day will, in fact, keep you awake at night because exercise is a natural stimulant. It releases adrenaline and other hormones designed to keep you awake and alert. Exercise is definitely necessary, just try to keep it in the afternoon.
Otherwise, I’d do my best to not worry about it, and focus on the fact that you have no concept of how to speak proper English or punctuate a paragraph.
Perhaps you can find some useful tips in a web search for "falling asleep easier" and "falling asleep faster".