Does anyone have any ideas for better sleep without taking sleeping pills?

Answer 1

I was cruelly deprived of sleep over long periods during my childhood and late teens, so I've had insomnia off an on throughout my life and had to learn a lot about this.

Even if you have insomnia and feel aweful, exercise is the single best thing. Do it early in the day, or it'll have your metabolism too high when you go to bed. Both Cardio and Weight training help.

Diet is very important. Stimulants such as sugar and caffien mess you up and interfere with your immune system too. Before bed you should not eat a large meal or too much fat, sodium, or protein. .. But some carbs before bed are great, because if you're short on them, it will keep you awake.

Clean air helps too. You can use the vacuum hose to vacuum your mattress and remove dust mites and their carcasses and droppings that are very fine and irritating dust. Then wash all your bedding, get a new pillow and a good cover that inhibits dust. You should wash all your bedding frequently and keep the bedroom floor clean too.

Make sure your room is really dark.

If you live with others, use a Do Not Disturb sign on you door handle and assert that it is respected. Just don't forget it up all the time ;)

I use comfortable ear plugs on some nights.

Routine. Having a routine helps a lot. Eventually just as your body can know it's time to get up to go to work, or that it's time to eat or exercise, you body can know it's time to sleep. Go to bed at the same time every night.

If you're worrying a lot in bed, get out of bed and write things down. Get things organized in your life and don't procrastinate. Take time everyday just for yourself to relax. For this I use meditation, but the downside is that for the first few weeks it can add stress to your life by bringing up bad memories of abuse and such. Eventually though meditation can help with breaking destructive thought patterns and once started, is the most likely relaxation technique that people will stick with. It isn't boring like Progressive Muscle Relaxation.

Bed should be a place just for sleep and sex. Don't do anything else there.

okay, that's it I think heh heh :P

Answer 2

Set a rigid sleep schedule seven days a week. If that's not possible then go to bed only when you're sleepy. Try & set aside some "quiet time" before bed. Don't turn your bed into an office or a den. Create a comfortable sleep setting. Avoid stimulants after twilight. Coffee, colas, and even chocolate contain caffeine. Say no to the nightcap. Question your medication. Examine your work schedule. Eat a light snack before bedtime. Bread and fruit will do nicely an hour or two before you hit the hay. So will a glass of warm milk. Avoid sugary snacks that can excite your system or heavy meals that can stress your body. Learn and practice relaxation techniques. Get some exercise late in the afternoon or early in the evening - a walk around the block is fine. Take a warm bath.

Answer 3

First you have to stop using your bed for anything other than sleep. The worst thing you could do is watch TV in bed because your brain will make that connection and keep you awake while you're lying in bed.

Give yourself a routine that you do every night before you go to sleep. That way, as you do it more and more often, your brain and body will adjust to the routine and let you fall asleep faster.

Finally, make sure your bed is comfy. Get good sheets, soft blankets, the right kind of pillows (based on how you sleep), maybe even a soft mattress pad.

One last tip - try to recognize how you are as a sleeper and what you need to make yourself most comfortable. For example, I'm VERY sensitive to light and need a pitch balck room to fall and stay asleep. Since I can't always have that I use a sleep mask that blocks out all the light for me. Ever since I recognized that, I sleep soundly all the time.

Answer 4

Benadryl works, but after taking it for a while the drowsiness it causes will cease. Not only that, but after the pill wears off, I always woke up anyway, usually about four hours after getting to sleep. I finally did have to resort to sleeping pills, which I only take if I absolutely have to. Exercise, don't consume caffeine less than six hours before bedtime (eight is better), and take a short nap, fifteen minutes or so, during the afternoon if possible.

Answer 5

I am working on this problem myself right now. I have been on Ambien for quite awhile and wish to end the dependency. Swanson Vitamins has a product called sleep essentials which I am taking. It is a combination of herbs for sleep. I am also taking valerian tablets which used to work wonders before I was prescribed ambien. Avoid anything with caffeine after 7 pm and this includes coffee, tea, soda, and candy. It is amazing how little caffeine it takes to cause insomnia. Also, get off a computer at least a couple of hours before you want to sleep. Computers can really hype up the nervous system.

Answer 6

There is a Valerian tablet called Valerian sleep that will not run you out of the room with a obnoxious smell, it is non addictive and once you destress you can easily get back to a normal sleeping habit , i don't recommend anything i haven't tried and this is good stuff try the health food store it usually has a purple label in a white bottle and there orange

Answer 7

Many solution for these.
1. take the same time as you going to bed, never be 2 hours earlier, except you feel realy tired
2. get rid such feeling depress or stress.
3, never take stimulate drinks or food, such alcohol or tea, or coffee. It will effect on you heart beat.
4. some sounds, relaxing, smell, meditation, you can choose as introduction to your sleep, you can try this.
5. don't ever take heavy job before take a bed time.
6. Drink a luke-warm water 60-80 cc.
7. Accomodate with your bed room interior. lighting, soft tone wall, etc.
8. Self hynotism, can help you get into dreamland. You ask proffesional practitioner. ( this is a last method)

Answer 8

Try going for a walk about a half hour before bed. Tea is also good for you, and the warm sensation puts you to sleep quicker. Chamomile is the best to help you sleep, but some people like "Sleepytime Tea" as well. Take care.

Answer 9

Warm milk or a small amount of alcohol may help. Also eliminate distractions like a TV or excess light. Also don't take naps during the day and have a steady sleeping schedule.

Answer 10

Get the most comfortable bed you can find. I love a feather bed on top of a good mattress and lots of lovely pillows. Then I can sink into the bed and feel so good I don't want to move. Then I fall asleep.

Don't forget to "get ready" for bed. The ritual of changing into night clothes, washing, brushing teeth, etc. is necessary preparation for a good night's sleep. It may seem silly, but try it for a week and see what happens.