anyone have any tips on how to get into a more normal sleep pattern?

Question

im currently going to bed at about 5am and waking up at about 2pm and it really has to stop. im not tired enough to go to sleep earlier and im too tired to wake up earlier! anyone had the same problem and managed to escape?

Answer 1

if you are talking about not being a night owl and going to bed like normal people do, it will take some time. Just try to go to bed earlier each night. To make yourself sleepy, don't drink caffeine, take a warm bath, drink warm milk. Don't do anything that is rigorous for at least two hours before you go to bed. Make sure you have clean sheets, and then try to relax your mind.

Answer 2

Supplementation can help foster a healthy sleeping pattern. Cut out caffeine and sodas earlier in the evening, and begin taking melatonin (probably about 10mg) about 30-45 minutes before you want to be asleep -- then, turn out all the lights, kick back, and relax.

Melatonin is a hormone that is found natuarally in the body -- it regulates sleep patterns -- the body creates melotin, naturally, when it recognizes that it is getting darker outside.

It was proven in an isolated study that melotinin can be used to foster healthy sleeping habits -- a group of completely blind individuals were given melatonin to establish a predictable sleep-wake schedule.

After you've taken 10mg of melatonin for a week or two -- taper down to 7.5mg or 5mg for a week or two . . . then lower the dose, a little more . . . this will tell your body that you're getting less melatonin, and it should make more . . . so that you'll have an easy transition from an externally induced sleep to one regulated by your own body.

You can purchase melatonin at your local pharmacy, or online at http://www.swansonsvitamins.com or http://www.puritanspride.com

the latter company has prices which are a little higher, overall, but they have amazing sales (like, three products for the price of one) which ultimately cuts the price per dose way down, over swansons -- I order from both companies, though.

Good luck.

Answer 3

Well from your questions I am thinking you work at night. But from 5 to 2 is 9 hours and thats a lot of sleep. Normal people only get like 6 to 8 hours. I try to wait tell I am tired but sometimes I just have to lay down. Most of the time I just lay down and in 10 minutes I am in sleepy world.

Answer 4

Tonight, try going to bed 15 minutes earlier and waking up 15 minutes earlier. Stick with that same time for the next week or two until it feels natural. Then move up another 15 minutes. This way you're not trying to push your body into anything drastic that it isn't ready to do, and you can gradually adjust to a more normal schedule.

Answer 5

What you need 2 do is Around whatever time you want to go to bed take tylenlol PM. And than just lay down and close your eyes and you will eventily fall a sleep. Be sure to take it about a hour early though.

Answer 6

Don't sleep. Seriously, its the only thing that works for me. Last week, I fell asleep at 5am. I set my alarm and forced myself to wake up at 10am. Then the next day I had to get up at 8am (I had a doctors appointment). Now, for the last couple of days, I have been sleeping great. If you barely get any sleep, take NO naps, you will sleep great at night.

Answer 7

Try to go to bed at the same time, and awake at the same time.
Exercise early in your day to tire you later.
Keep naps to a minimum.

Answer 8

10 Tips to Sleep Well
http://www.askaquery.com/question/10-Tips-to-Sleep-Well.html


Insomnia – Beat it with Sleep
http://www.askaquery.com/question/Insomnia-%96-Beat-it-with-Sleep.html

Answer 9

you need to starve your self of sleep the evening earlier you opt to start your new sleep trend. That way you will circulate to sleep on the distributed time you opt to. stay unsleeping until eventually then with caffeine.

Answer 10

Stop unnecessary thoughts u will get sound and timely sleep