What can I do to relax for sleep?

Question

Stress and anxiety is keeping me from getting a good nights sleep I toss and turn and somtimes dont get to sleep at all which is affecting my daily life I always seem exausted and have trouble focusing

Answer 1

Before bed take a bath.
Purchase some lavender scented spray and spray your bed with it (Helps alot)
Try drinking tea before bed.
Hope that helped!

Answer 2

1) Sit and relax before you hit the bed. Listen to soft music and do deep breathing exercises. These will calm you and help you sleep. Come what may, do not consume caffeine, alcohol or nicotine before you sleep.

2) Formulate a bedtime routine, for the evening, which can be associated with sleeping. For example, drinking hot milk and having a warm water bath can be really helpful. Milk contains tryptophan which induces sleep while a bath / shower lowers the internal body temperature thereby signaling the body that its time to sleep. An equally effective alternative is chamomile tea, which is known to calm nerves.

3) Avoid activities like eating; watching TV, reading etc. in your bedroom as the body is unable to associate sleep with the bedroom. Your bedroom should be a dark and cozy place, which gives you the feeling of comfort and security.

4) Before you sleep, always empty your mind of thoughts for the next day. Make a to-do list, organize clothes for the morning, and prepare lunch a night before. Delay appointments in case you worry about getting up early.

5) Release all the anxieties, regrets and other negative thoughts from your mind that may be troubling you since long. Straighten out things between family members, forgive and forget all that has hurt you, and if at all required, make that appointment with your psychologist.

Answer 3

Is there a way to cut out stress from your daily routine? Ok before jumping to get some pills, maybe try some of these...a warm drink, (no I don't mean alcohol, try decaf tea, or cocoa, even milk), about a half hour before you wish to sleep. Drink it slow, low lights, no tv or loud music. Or you could read, draw, whatever your fancy is there, try not to do stimulating things atleast an hour before bed. For example, no caffeine or exercise, no loud music or Violent T.V. I think I've heard also, not to watch T.V. in your bedroom, or do bills, work, anything that you may subconsiously connect to stress. Also, maybe make your room a little darker and cooler.
I struggle with restless nights sometimes, these things have helped me.

Answer 4

Beofre you can get into see a doctor, try a warm bubble bath, and candle light. Don't make the water too hot.

Try walking around the neighborhood before bed time too.

A lack of sleep can be from several causes other than your stress. Exercise is one that can help.

Don't watch tv or read in bed. Use your bed for only sleep!

Don't take caffine or chocolate before bedtime.
If these don't help, go see your doctor.
Good night!

Answer 5

Meditate for 5 minutes before you go to sleep. This helps calm your mind and relieves stress. Just close your eyes and think about something/someone that makes you happy.

You can also try having a glass of milk 10 minutes before you go to bed. This is proven to benefit sleep.

Find out what it is that is causing you stress. If you can lessen or prevent it, thats your best option.

Hope it helps
Arvind. Y

Answer 6

I used to have that problem too. Now, I take a warm shower and drink a cup of warm decaffeinated green tea/ a teaspoon of honey, and I just relax enough to go to sleep. It truely works!
Good luck.

Answer 7

Try drinking some milk. You should also try a night time ritual that you do every night before you go to bed. It will let your body know that it is time to wind down.

Answer 8

go to the doctor they have med for this I play on the computer for an hour or so answering questions like this and take my sleeping pill.

Answer 9

Warm bath and a glass of wine.

Answer 10

chamomile tea is nice