Why can't I sleep?

Question

A couple days ago I stayed up unitl 3:30 am. I am known to be a night owl, but have never stayed up this late. Is this realated to a health problem or something? if so what is it. What can I do to make me go to sleep easier? (sleeping pills?) Any methods would be greatly appreshated
Thanks

subtract the pills.

Answer 1

Insomnia: What to Do When You Can't Sleep

This handout describes some simple things that you can do to help your insomnia. Follow these tips each night. Don't be worried if it takes a week or two before you can tell a difference.

Be sure to talk to your doctor about your sleep problem. Insomnia can be caused by many medical conditions. Treating the medical condition may be necessary before you can sleep better. Your doctor may also prescribe medicine to help you sleep. These medicines can help, but they should only be used for a short time (less than 4 weeks).

Change your lifestyle to promote good sleep.

* Avoid caffeine, especially in the afternoon or evening. Coffee, cola and tea are obvious sources of caffeine. Caffeine may also "hide" in chocolate, medicines, diet pills and soft drinks.
* Avoid alcohol before bedtime. Alcohol may help you fall asleep, but it will make you wake up again later on in the night.
* Avoid tobacco and any other stimulating drugs at bedtime. Ask your doctor if any of the medicines you take may be causing sleep problems.
* Exercise regularly. However, avoid exercising within three or four hours before you go to bed.
* Try eating a light snack before bedtime, such as crackers and milk. But don't eat a heavy meal close to bedtime.

Improve your sleep environment.

* Keep the temperature in your bedroom cool, but not cold. Keep the bedroom dark and quiet. Be sure your mattress is comfortable.

Slow down your mind at bedtime.

* Many people find it hard to "turn off their mind" at bedtime. If this happens to you, gently remind yourself that you can think about these things tomorrow. Then set the thoughts aside. You may have to try this several times before your mind quiets down.
* Setting up a special time early in the evening to worry and think may keep you from doing it at bedtime.

Follow these rules for healthy sleep.

1. Don't go to bed until you're sleepy. There's no point in going to bed if your body isn't ready to sleep yet. You can't make yourself fall asleep.
2. Don't use the bed for anything except sleeping. Don't read, worry, eat, watch television or do anything else in bed (sex is okay). The bed is for sleeping.
3. If you're not asleep after about 20 minutes, leave the bedroom. Do something relaxing and return to bed when you're sleepy.
4. Repeat step 3 as many times as needed. Soon you will get into bed and fall asleep within 20 minutes.
5. Get up at the same time every day.
6. Don't take naps.

Steps 5 and 6 will help make sure you're sleepy at bedtime. If you follow these tips and your insomnia doesn't get better, be sure to tell your doctor.

This handout provides a general overview on this topic and may not apply to everyone. To find out if this handout applies to you and to get more information on this subject, talk to your family doctor.

Visit familydoctor.org for information on this and many other health-related topics.

Answer 2

You shouldn't take sleeping pills, they're bad for you in the long run and don't get you to the deep level of sleep you need for rest.

Examine what you do throughout the day.
1) Caffeine: It takes a long time to get out of your system so avoid having caffeine after lunch.
2) Stress: Are you stressed out recently? Job? School? Stress could affect your sleep and when you fall asleep.
3) Environment: Do you have a good sleeping environment i.e. dark and quiet. Sometimes an eye shade or earplugs help.

Helpful sleeping hints.
-Drink some warm milk-Chemicals in there helps one to go to sleep.
-Have a steady sleep schedule. Try to go to bed at the same time everyday.

Answer 3

You might have insomnia, but i wouldn't recommend sleeping pills because they carry a dependency. (you get addicted)
I recommend doing more in the day time, such as possibly working out, or doing some other type of physical activity.
IF
you sleep with a light on or with music on this causes you to fall into a lighter sleep. Meaning you could wake up easier.
go to sleep in a dark quiet room, with possibly just a constant "noise maker" to cover up street noise. By constant noise maker, i mean something to drown out other sounds but it's still quiet. (like a fan, or an air conditioner.)

There are also scents that calm the body down
like lavender, or vanilla.

Sorry i couldn't be of more help. Good luck.

Answer 4

The other respondents are right: pills are a last resort.

Try: a nice warm bath; drinking milk or eating some protein before bed (not much...just a bit!); a short leisurely walk about 2 hours before bed; a foot-rub; smoothing lotion (or, if you're old like me, Ben-Gay!) on your skin, and, some people say keep the TV off, and the dog & cat out of the room.

But, I find Kitty snuggled up to me helps me sleep...I like her soft purring.

Good luck!

Answer 5

What ever you do do not look at the clock. Read 30 before you get into bed don't watch TV or go on the computer. Eat healthy foods and drink decaf coffee only.

Answer 6

Exercising to late, eating late at night. Caffine. Stress. Pills should be a last option.

Answer 7

I use progressive relaxation. You can get the cd's almost anywhere. Also, you might try melatonin from a health food store.

Answer 8

NO THERE IS PEOPLE THAT JUST CANT SLEEP EARLY LIKE ME I GO TO BED AT 2 IN THE MORNING EVERYDAY SINCE I BEEN ON SUMMER VACATION.. ITS JUST NORMAL FOR PEOPLE AND IF YOU WANT A DOCTER THEN GO SEE ONE BE PRLLY JUST GIVE YOU SLEEPING PILLS

Answer 9

you just need to get back into a sleeping rhythm...get into sleeping and waking up at the same time....also drinking something...milk or water will help.....

Answer 10

go to bed same time every night take deep breath wile your in bed sang some hymns like jesus loves me