Tips to falling asleep in you're depressed?

Question

I don't sleep very much anymore. I'm 30 and I toss and turn for HOURS every night. It's killing me. Are there any good tricks (besides meds) to falling asleep. (BTW - therapy is out as I have no health insurance and it's REALLY difficult to get low cost or free help in NYC).

Answer 1

Excercise is good, not right before bed though. Also, no coffee or stimulants after 12 noon every day. Go to bed at the same time every night and get up at the same time every morning, whether you've slept or not. Your body will adjust.
Meditate as you are lying in bed, deep breaths and say something like 'i love you' or 'so, i am' as you inhale and exhale to relax your mind.
If you start tossing and turning get out of bed and make yourself some warm milk or tea, some small insignificant, relaxing task and then get right back into bed and try again.
Don't stress about the lack of sleep you might be getting or what the next day will feel like while you're tired. Just focus on relaxing and drifting off to sleep.
good luck

Answer 2

I know that when I can't fall asleep for whatever reason it's usually because I have a hard time turning off all of the thoughts in my head. This happens especially when I'm stressed. It's so quiet in the house that the things that are bothing me surge through my mind all night. If I do happen to get like this, I know this might sound strange or counter productive, but I turn on the tv in my bedroom to some mindless comedy show or put in a movie which I've seen a million times (so that there's nothing overly stimulating about it). Then I set the timer on my tv so that it won't play all night or wake me up later on.

I find that it helps me just to have the extra noise, something to concentrate on besides whatever it is that I'm stressing about; usually school.

Answer 3

There are some natural herbs and you could try meditation.Valerian which smells like dead worms is one.Try a GNC store near you to at least get some ideas.I used to fall asleep at church sermons.Tape some really boring talk shows music or religious programs.There is an anti depressant called trazodone which is around $ 12.00 for thirty.It has been used as a sleep aid also.Find a clinic.There are some psych (Community)services that work on a sliding scale also.You might even get some free meds.Don't give up looking yet.
http://www.nypl.org/branch/nyc/
https://a858-ihss.nyc.gov/ihss1/en_US/IHSS_homePage.do

Answer 4

Try not to sleep during the day then you should be tired at nightime.if you find you can't sleep after 30 mins after going to bed. get up and do some housework. something boring will make you tired. don't read or watch tv in bed as your mind won't get tired. you don't need medication these days to help you to sleep, why not buy a self help cd to listen to, it's value for money and there are no side effects like pills have.

Answer 5

Exercise, a brisk 10 or 20 minute walk outside with fresh air, then about a 20 minute wind down and then a glass of warm milk. Have you tried a new mattress? Have you gone somewhere and slept better on a different bed?

Answer 6

make certain the room is effective and funky. do no longer devour something heavy precise until now sleeping. and make certain there at the instant are not any lights furnishings. lights furnishings can distract you. Even basically slightly mild (like from an alarm clock) can distract you and forestall you from falling asleep.

Answer 7

Find a simple, fun, no stress, non-obligatory book, and read while in bed. Sweet dreams.

Answer 8

take a nice long warm shower or, even better, bath. so relaxing!