What is an easy way to fall asleep besides sleeping pills.?

Question

Im really having a hard time adjusting to this night shift but if i dont get any sleep im going to be tired at work every night. Im working 12s so i do need sleep please help...I dont want any vitamins either!

Answer 1

See a Doctor
Take a Warm Bath
Get a Massage
Listen To Music
Drink Warm Milk
Drink Herb Tea
Eat a bedtime Snack
Avoid Caffeine, Alcohol and Tobacco
Sleep on a Firm Bed
Get Your Daily Exercise
Keep Regular Bedtime Hours
Get up for a while, if you can't sleep.
Get Up Earlier in the morning
Avoid Naps
Avoid Illuminated Bedroom Clocks
Smell an onion ten minutes before you go to bed.
Count Sheep
Imagine it is Time to Get UP
Deep Breathing
Leave the TV, radio or fan on
Visualize something boring
Visualize something peaceful
Count Sheep
Stretching like a cat. Just stretch your legs and arms as far as possible and within 15 minutes it seems to work most times.
Try to clear your mind as much as possible . Try to work out problems that you have been putting off because you will think about them at night whether it be consciously or subconsciously.

Answer 2

I was going to start with hard work but, your all ready doing that. I have heard this for many years and just started it about two months ago for an eight year-old and myself-Milk, either hot or cold. Then I read and usually wake up with the book in my bed as I fell asleep reading. Getting used to another shift is hard but, hopefully your not on a swing shift and you'll adjust soon.

Answer 3

Well- how about a glass of milk. Calcium goes a long way when trying to fall asleep- so does exercise (such as yoga) to relax you. There are supplements, such as melatonin, which simulate hormones that occur naturally within your brain to help you fall asleep. If nothing else, try two or three Benadryl until you get used to your new sleeping pattern, it's non-addictive and has almost no side effects.

Answer 4

The best answer I can give you is what to do, and what NOT to do before trying to get to sleep. It's important to not eat before you sleep because digesting food can keep your body active. It's also important to try and get as calm and low stress as possible. Also, be sure to use your bed ONLY for sleep. If you sit on your bed for a couple hours doing work or watching tv, it can prevent your body from thinking this is where you sleep. The other typical but important things to do is if you are sleeping during the day, make your room as dark and quiet as possible. It's also important to keep your room a cool, comfortable temerature. I also know for some people having a glass of wine or a beer calms them down to get their body ready for sleep. But alcohol obviously has different effects on different people. Good luck!

Answer 5

Read before going to bed. It relaxes your eyes and tells your brain it's time to wind down. Don't take long naps, quick ones are fine. Also...chamomile tea. Valerian is also wonderful, but has some rare side effects like stomach problems. Also, listening to relaxing music can often put a person to sleep.

Sometimes, just liet your mind wander. don't think about anything in particular, just drift between asleep and awake. Soon, that drifting is deep dreaming.

Answer 6

Melatonin can help you readjust your body clock. Take 3-6mg about 30 minutes before you want to go to sleep. After a couple of weeks you should not need to take it anymore but will fall asleep naturally.

Answer 7

I'd try some warm milk, if you don't like plain milk--make some real hot cocoa. Not too chocolatey though, as I believe that choc has some caffiene in it...that seems counterproductive.

If the warm milk doesn't work, I have a few textbooks you could read. They put me to sleep every time I try to read them. lol

Answer 8

Quite right too, vitamins wont help you sleep anyway! The best solution for me is exercise but I have used melatonin in the past. Its OK when used in moderation to promote a sleeping pattern...;

Answer 9

Turkey does have the makings of a natural sedative in it, an amino acid called tryptophan. Tryptophan is an essential amino acid, meaning that the body cannot manufacture it. The body has to get tryptophan and other essential amino acids from food. Tryptophan helps the body produce the B-vitamin niacin, which, in turn, helps the body produce serotonin, a remarkable chemical that acts as a calming agent in the brain and plays a role in sleep. So you might think that if you eat a lot of turkey, your body would produce more serotonin and you would feel calm and want a nap.

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Got Sleep?

Study Finds Milk Protein Improves Shuteye

BERKELEY, CA, September 6, 2005 – The American Psychiatric Association (APA) says lack of sleep is the single most overlooked health problem in the country and it’s only getting worse. Many Americans are chronically sleep deprived which over time impairs memory, well-being and can even endanger life — as evidenced by the more than 100,000 car crashes attributed to fatigue each year. But, for the estimated 126 million adult Americans who experience symptoms of insomnia* on a regular basis, relief might be found in the refrigerator, not the medicine cabinet.

A new study published in the American Journal of Clinical Nutrition finds that a protein naturally found in milk may improve sleep quality and next day alertness.** “Milk contains a protein alpha-lactalbumin, rich in tryptophan, that tells the brain to sleep,” says Dr. Milton Erman, President of Pacific Sleep Medicine Services and a member of Scripps Clinic Medical Group in La Jolla. “Plus you wake up feeling rested the next morning, without the side effects that often come with sleep inducing drugs.”

Milk’s sleep-inducing properties have been documented for centuries. Dating back to 1500 BC, the oldest medical text — which forms the basis of Indian Ayurvedic medicine — advises poor sleepers to drink a glass of milk before bed.

“Milk makes more sense than a pill,” says Jeff Manning, executive director, California Milk Processor Board (CMPB). “And, you might wake up with stronger bones.”

“It doesn’t have to be a glass of white milk,” stresses Manning. “Flavored milk, hot chocolate or a bowl of cereal all work.”

Sleep Facts
• According to a study conducted by Unity Sleep Medicine & Research Center, St. Louis, the cost of products and services to treat chronic and occasional insomnia totals more than $16 billion dollars annually.

• Americans spend over $4 billion dollars each year on prescription and over-the-counter sleep aids.

• Lactose-free milk contains the same sleep-inducing proteins as regular milk.

• Lack of sleep is a rampant problem among teens and puts them at a risk for cognitive and emotional difficulties. Insufficient sleep has also been shown to cause difficulties in school, including disciplinary problems, sleepiness in class and poor concentration.***

Visit www.gotmilk.com for easy sleep-inducing bedtime recipes.

* According to the National Sleep Foundation an estimated 126 million adult Americans experience at least one insomnia symptom a few nights a week.

** American Journal of Clinical Nutrition (vol 81, no 5, pp 1026-1033)

*** American Psychological Association (2001), “Sleep deprivation may be undermining teen health.” Available at: www.apa.org/monitor/oct01/slee...

About the CMPB
The California Milk Processor Board was established in 1993 to make milk more competitive and increase milk consumption in California. Awareness of GOT MILK? is over 90% nationally and it is considered one of the most important and successful campaigns in history. GOT MILK? is a federally registered trademark that has been licensed by the national dairy boards since 1995. GOT MILK? gifts and recipes can be viewed at www.gotmilk.com. The CMPB is funded by all California milk processors and administered by the California Department of Food and Agriculture.

MEDIA ONLY: For more information please email [e-mail] or call 310-226-8600.

Answer 10

Jim Beam