sleeping tips?

Question

i have lots of problems with sleeping. every night i go to bed at 10:30-11:00pm and i wake up at 6:00 am. i tend to not sleep very well in the night, so i wake up a few times and drink some water. i want to get rid of this haibit and sleep tight, so in the morning i can be satisfied with my sleeping hours. also, when i try to go to sleep, i'm not sleepy.can anyone help on these problems? ;;)

Answer 1

try hard exercise & brainwork so u are actually tired be4 bed. great 4u too!........chirp.

Answer 2

1. Stop drinking caffeine after 3 pm. Believe it or not it makes a huge difference in your REM cycles.
2. Daily exercise will exhaust your body in the evenings and cause you to relax with no restlessness. Make sure that you've stopped exercise at least an hour before bedtime.
3. Have a regular bedtime schedule. After a few weeks, doing the exact same thing for an hour or so before you go to bed starts signalling your brain that it's time to shut down. Bath, brushing your teeth, reading a book, etc.
4. Give your bedroom a restful atmosphere. No loud music, No lights, maybe some candles, and a lavender scent. You can even try a cooling eye cover.
5. Eat healthy. Lack of certain foods and nutrients such as water, iron, and B vitamins can cause a lack of energy and fatigue through out the day. Too much greasy and heavy junk foods can turn you into a sludge. Too much sugar and bad carbs will give you a burst of energy for only an hour or so, then bring you down even lower than you were in the first place.

Trust me, I used to have this problem and I've read up a LOT on it. If you've honestly tried all these for a month and they don't work, then you need to see a doctor. You could have a problem like anemia, a sleep disorder, or depression, but I doubt it. You probably just need a change of lifestyle.

Answer 3

You've had a lot of good answers to your question. I went through a phase of not being able to sleep properly during the night. Personally, because I'm a Committed Christian, I read the Bible and pray for people in need, as well as my friends and family.

However, you can watch a DVD, read a book, excercise during the day, I have 2 rescue Greyhounds and I walk them every day for a couple of hours, unless I am physically busy I limit it to Half an hour. I would recommend, like some of your answers, a daily exercise, a bath, a book, it doesn't have to be exciting to keep your mind active, try a boring book, that you would like to read, but not all at once, that might make you drowsy.

There are alternative medicines, try Nytol, but only for a short time, just in case you come to rely on them, or you could try Kalms. It might be a good idea to see the doctor, he may give you something to help you sleep, short term, or some advice which may also help. I also take a mug of hot chocolate to bed.

When I committed my life to Jesus Christ, I've slept better than ever before, as well as reading the Bible, I read Christian Books, Astronomy books, Sport books, Books on Animals, If you have a TV in the bedroom try watching a video or a DVD, or just a late night television programme. Everybody is different when tackling this problem. However, now I'm a born-again-Christian, the problem was "Cured". The same went for when I used to smoke, I haven't had a cigarette for about 10 to 15 years, that again was an overnight "Cure".

Believe me, I know what you are going through, and it's so irritating when your sleep is brken up. I hope you find some way to overcome your sleeping problem. God Bless You.

Answer 4

Go for a brisk walk before going to bed. If you can stay off the caffeine = last cup say two hours before retiring.Don't eat a heavy meal late at night.Don't have a clock in direct eyesight otherwise you will be clock watching and anxious that you are not sleeping. If you can't sleep get up and go downstairs, read a book until you feel tired, and then return to bed. Maybe on the other hand you are more of a night person-you don't say whether or not you take time to wake up fully in the morning.

Answer 5

I have the same problem, I bought a tower fan and now I sleep alot better. I also started exercising more, and reading before I went to bed. Try to take a hot steamy bath or shower right before going to bed. Also, sometimes sleeping on a different side of the bed, switching the mattress, or flipping the mattess helps. I don't personally drink much caffeine at all, but if you do then I would try to lower the intake of it, it wakes you up. Doing these things has helped me sleep alot better and even though sometimes I still don't get a great nights sleep, it's alot better. Good luck and good night!

Answer 6

Set a routine:

Even if you are not sensitive to caffeine, avoid coffee, tea, soda, chocolate after 3pm.

Avoid heavy meals or intense exercise within 1-2 hours prior to bedtime. Exercise increases metabolism and heart rate, making it harder to relax.

Go to bed at the same time every night.

About an hour before bed, take a warm shower. This will help you to relax.

Stretching, yoga, or breathing exercises can enhance relaxation.

Background noise, such as soft music, or nature sounds, along with dim lighting help to maintain a relaxing atmosphere.

Comfortable, loose nightclothes, soft bedding, and pillows, and a comfortable room temperature help also.

Try reading a book until you feel tired enough to lie down.

Avoid OTC medications or alcohol - this will cause broken sleep.

You mentioned having to get up frequently for a glass of water. Have you mentioned this to your doctor? Frequent thirst can be a sign of a more serious health problem, such as diabetes.

Also, if you are waking up frequently - is it possible that you may have sleep apnea or another sleep disorder? Get clues from those you live with - are you prone to snoring?Perhaps asking your doctor to recommend a sleep study could find an answer.

Answer 7

First get a check for excessive sugar in your urine or get a blood sugar test. You can buy a test at a pharmacy. If the sugar level is too high get tested by a doctor for diabetes. Lots of people have it or a milder form known as lactose intollerance. These conditions can make you want to urinate frequently at night as your body tries to purge the excess sugar.

If you are diabetic you need to use diabetic chocolate for the next solution. If you are not diabetic then normal chocolate will do.

Try an old fashioned method, hot chocolate, or cold chocolate or any other temprature of chocolate will work too. Chocolate is a narcotic, in other words it is a mild drug which gives you happy thoughts and a pleasantly relaxed feeling which will help you sleep.

As you close your eyes and lay down let your mind run over things that are going well for you, like a project at work that is going well, like what you are going to do with your pay raise, about your next holiday or some happy memories. Avoid pondering problems or they will keep you awake.

If you wake up for toilet in the night don't turn the lights on, keep your eyes closed most of the time, go back to bed quickly and drink only a sip of water.

Answer 8

Sounds like you have got out of the habit of sleeping (says me, answering this question at 4:30am!)

When my husband had the same problem, I spoke to the GP (long story!) - and he suggested we go to the chemist and get some over-the-counter sleeping tablets. Not Nytol - they are strong, but the ones the Chemist has. Take them for a week and you will find you get back into the habit of sleeping. They will not be addictive, especially after such a short time, and you will get some rest. However, when it happened to me after my A-levels (okay, so a lifetime ago!), I was told to take exercise. I swam for an hour a day and it made - not a jot of difference! But the tablets worked for my husband! However, now I cannot sleep because he snores (although he does not believe me - or the children!!!)

Answer 9

i have problems with broken sleep too i would love to be able to sleep all night , goodness knows why i don`t , i have 4 kids !
I have stopped drinking tea at 9 pm , have a nice hot bath and read a book , but i still wake up for 5-10 mins every 3 hours or so . The bath & book may work for you tho !

Answer 10

Try eating a light snack right before bed but not a whole lot of food for this can upset your stomach.
Maybe you need a new mattress. I wasn't getting good sleep at all through the night and i loved my bed, but it was old so i threw it out and gotten a more expensive nice mattress and i sleep like a baby now!!! I never would've thought that's what it was.
Calm yourself right before bedtime (just like you have to with a child) take a warm bath or listen to soothing music right before bed. Maybe your brain just isn't rested enough before you try and lay down which will cause a sleepless night.
Ask your physician for help. They can prescribe a non-addicting sleep aid to help. And there's also plenty of sleep aids sold over the counter, try that.

Answer 11

I have exactly the same problem.. I find that simple home remedies work.. having an aromatherapy bath (by making sure it is hot and has lavender scented bubble bath in it. i have the lights off and have candles lit along the window ledge too). Then warm some milk in a mug and add a spoonful of sugar. When you get in bed, make sure the lights are out and that you are comfortable. If you want, have music on quietly in the background. Hope this helped.. it helped me!! Charlene xx