any ideas on how to help me get to sleep without the use of medications ??

Question

I have trouble getting to sleep. i try to excersize at least two hours before going to bed, but I still cant fall asleep.....any ideas?

Answer 1

Don't watch the late night news before going to bed.

In fact, turn off the television and put on some soft music at least a half hour before bedtime, you will be more relaxed.

I put on soft music and listen to that while I get ready for bed and make it a regular routine.
Dim the lights in your room/home as well.

Also, I read that having cold feet will keep you awake, so they said to put on some socks at least five minutes before bed to warm your feet.

I also cannot sleep if I am the least bit hungry, so I have a small bowl of cereal for a snack near bedtime. This really helps me.

Clear your mind when you lie down and try to let your mind go blank.


I hope you have sweet dreams soon... :)

Answer 2

Take a warm bath, also instead of soap try the Johnson & Johnson calming products with lavender, they are very good to help you sleep. I use it every night. I don't have sleeping problems but I work too many hours that I have cramps in my legs that don't let me sleep or I am so tired that I keep moving at night. But when I start using these products I sleep like a baby. Also try to drink relaxing tea, read something when you are in bed. And you will start not just sleeping, you will sleep very good.!

Answer 3

1. avoid caffeine
2. give yourself 30 minutes to wind down at the end of the day
3. wake up and go to sleep at the same time each day
4. use your bedroom only for sleeping
5. if you can't sleep, leave the bedroom and do something relaxing until you feel sleepy again
6. avoid taking daytime naps
7. never go to sleep hungry
8. exercise daily, but not within 2 hours of sleep
9. take a warm bath or shower, but not immediately before bed
10. avoid watching tv before sleep
11. keep a sleep diary of when you sleep and what makes sleep easier or harder
12. don't focus on the amount of time you actually sleep. The goal is to feel refreshed when you wake up.

Answer 4

Try taking a warm bath follow by a glass of milk. Then pick up a boring book and read. Once you find yourself slowly getting to sleep, take a few deep slow breath and start counting slowly. You will eventually fall to sleep. Good Luck!

Answer 5

Maybe two hours is still too close to bedtime to exercise.. Try a warm bath, or maybe some warm milk. Read a book in bed, that used to always make me tired, (now I have children, hee hee) Good night.

Answer 6

looks like we all have the same problem..thats why were all on this site...i usually take a advil pm about ten mins b4 i got to bed...but you ask about without meds....hmmmm.try waking up early..set the alarm clock for 6:30...stay awake all day..even if your tired during the daytime...and keep of the comp..after 6pm..dont go on the comp..that keeps you awake...make sure your bedroom is quiet..and put on a little night light...and take some cocoa to bed and read a nice (not exiting book)..then..when you lay down..imagine your on a island..with the man or woman of your dreams..and you can hear the tide gently lapping the beach....if all that fails...TAKE THE MEDS

Answer 7

Absolutely, it is better to work out in your morning. That speeds up your heart rate and sets the pace for the rest of the day. Other than that, prayer, praying and leaving everything on the shoulders of God gives you this reassurance and relief from stresses and anxieties of the day. God Bless.

Answer 8

try to have 'detox' day. no caffeine, early rise and exercise, eat right and do a mid strenous activity in the afternoon and a massage. you'll be knocked out after that. once your body clock sets in, your sleeping pattern follows.

Answer 9

Drink some warm milk, somehow it works

Answer 10

work out in the morning. not before bed. that will only make you more stimulated.