How can i go to sleep easily and wake up easily too?

Question

Im one of those people who cant go to sleep fast and always has a lot on theyre mind and makes it hard to go to sleep. I used to take pills but my mom dosnt want me to get dependent on them. I also have a hard time waking up in the morning and sometimes like fall asleep standing up in the shower lol..any advice?

Answer 1

Relax your mind

Simple breathing exercises can help. Breathe, using your abdomen not your chest, through your nose for three seconds, then breathe out for three seconds. Pause for three seconds before breathing in again. Practise this for ten minutes at night (five minutes is better than nothing).
Some people find that lavender oil, valerian or other herbs help them to sleep.
If you still have problems, you could try massage, aromatherapy, or even acupuncture.
If you still find yourself tossing and turning, abandon the bedroom and find something enjoyable and absorbing to do. Jigsaws are perfect. Don't go back to bed until you begin to feel sleepy.
Exercise regularly

Regular exercise is a great way to improve your sleep. Just be careful not to do it close to bed time as exercise produces stimulants that stop the brain from relaxing quickly.
This being the case, exercising in the morning is an excellent way to wake up the body. Going for a run or doing some aerobics releases stimulants into the body, which perks you up.
If you are injured or disabled, you can still benefit from exercise. Check out disability exercise tips.
Create a calm bedroom environment

Your bedroom should be for sleep only. Avoid turning it into an entertainment centre with televisions, computers and stereos.
Two thirds of British children have a computer, games machine or TV in their bedroom and could be losing out on sleep as a result.
Avoid alcohol

It's fine to have a nightcap, but too much alcohol can make you restless. Alcohol is also a diuretic, which means it encourages you to urinate (never welcomed during the night).
Drinking is also more likely to lead to snoring, which can restrict airflow into the lungs. This reduces oxygen in your blood which disturbs your sleep and contributes to your hangover.
Avoid caffeine

Caffeine is a stimulant which can stay in your system for many hours. So avoid sources of caffeine such as coffee, chocolate, cola drinks and non-herbal teas.
Watch what you eat

Eating a large heavy meal too close to bedtime will interfere with your sleep.
Spicy or fatty foods may cause heartburn, which leads to difficulty in falling asleep and discomfort throughout the night.
Foods containing tyramine (bacon, cheese, ham, aubergines, pepperoni, raspberries avocado, nuts, soy sauce, red wine) might keep you awake at night. Tyramine causes the release of norepinephrine, a brain stimulant.
If you get the munchies close to bedtime, eat something that triggers the hormone serotonin, which makes you sleepy. Carbohydrates such as bread or cereal will do the trick.
Set a regular bedtime and wake up time

Create a habit of going to bed and waking up at the same time each day, even on weekends. This helps anchor your body clock to these times. Resisting the urge for a lie-in can pay dividends in alertness.
If you feel you haven't slept well, resist the urge to sleep in longer than normal; getting up on schedule keeps your body in its normal wake-up routine.
Remember, even after only four hours, the brain has gained many of the important benefits of sleep.
It's only natural

Most of us have a natural dip in alertness between 2 - 4pm.
A 15 minute nap when you're tired can be a very effective way of staying alert throughout the day. Avoid napping for longer than 20 minutes, after which you will enter deep sleep and feel even worse when you wake up.
See a doctor if your problem continues

If you have trouble falling asleep night after night, or if you always feel tired the next day, you might have a sleep disorder. It is advisable to seek more advice from your doctor. Most sleep disorders can be treated effectively.

Answer 2

Try anything to wear your self out like the computer -cleaning-working overtime-reading-video games-or the best talk on the phone until u fall asleep and when u go to sleep set an alarm clock and stay awake take a nap and set the clock again wake up and then g to sleep every night around the same time until ya body gets use to the pattern.

Answer 3

Having good sleep is a matter of life style. If you lead a stress-free life, eat light nutritious food, maintain good peaceful thoughts, do regular meditation, maintain a healthy body through exercise, read inspirational litterature, have a passion for something in life, less selfishness and more desire to serve fellow human beings ... what's more my friend you are already living in a heaven on earth of your own making.... and good deep restful sleep is just about natural and automatic.

Answer 4

Go to bed earlier. When you go to bed, do pushups and situps in sets to get you tired. Start about an hour and a half before bed time.

Instead of getting a ride, walk some or all of the distance to school.

Do al lot of weight training at school, at lunch time or after school if necessary.

Don't forget to stretch after your exercise and weights sessions. Drink water too.

Answer 5

you need some melatonin....its not habit forming, but it does call for you to get at least 7hrs. of sleep......since you have already been taking other sleeping pills you may want to take them anout 1 and a half hours before bed time. you can purchase these at wal-mart or a pharmacy......works well and it's a natural chemical that your body produces anyway....

Good Luck!

Answer 6

You might try some exercise during the day (like cardio work or weight lifting, or swimming) and go to bed early - like 9 ish. You might see a big difference.

Good luck!

Answer 7

You might want to look at what you are eating on the days when you are having the most trouble. Are you drinking caffeinated beverages? Sugary and over-processed foods? Maybe your mom can send you to a nutritionist who can prescribe a proper diet and supplements.

Answer 8

The best way would be to work out and sweat so that you would be so tired that you would fall asleep on your bed like a log.

Medicine to one point is ok but do not make it as a habit. I tried generic ambien from one of the online pharmacy. I can recommend you to buy from them.

Answer 9

I'll tell you not to eat before you decide to go to sleep. have a classical CD in your player on low volume. have a dimmer? dim your lights.
drinking certain teas, like chamomile can help too.
read a book in bed, but not one that may be particularly exciting.

Answer 10

keep away from women and keep you raging hormones in check and you will sleep and wake up OK