i have bad insomnia. i lie awake for hours and it is very hard for me to sleep at night. can someone please give me some advice. i don't want to take medication or sleeping pills. but i have a really hard time falling asleep at night and i don't know what to do. sometimes it even causes me to miss school. can someone please give me some good advice. ASAP!!!!!!!!!!!!!!!!!!!!!
2007-01-01 13:10:49 · 12 answers · asked by Anonymous in Health ➔ Other - Health
drink some warm milk or tire yourself out by doin exerises
2007-01-01 13:21:46 · answer #1 · answered by garfld_2006 3 · 0⤊ 0⤋
I agree about the melatonin. It comes in tabs up to 3mg, and sometimes that is placed under the tongue to dissolve. Take is one half hour beofre bed. This substance is natural and puts your body in synch with the light/dark cycles outside; so when it is dark, you feel sleepy.
Warm milk can be helpful.
Get any concerns or stressors OUT of your consciousness. A good way to do this is to write out your stressors and burn it. Or if the concerns are more like "all I have to do tomorrow" then make a list so that you can relax, knowing that you do not have to try to remember it all!
Allow enough time to get a good night's sleep.
Do NOT exercise too late in the day, but DO exercise daily, preferable before 6pm, as that will wake the body up as well.
Best of Luck, g'night!
2007-01-01 13:26:44 · answer #2 · answered by mountain woman 3 · 0⤊ 0⤋
Try not eating right before bedtime. Take the hour before bedtime to start winding down, no loud music or TV that is stimulating, try some soft new age music, classical, or get a cd of nature sounds, like water flowing or waves, birds, etc. Make yourself a cup of sleepytime herbal tea, you can find it in any grocery store, sit quietly and sip your tea, concentrating on relaxing your muscles one at a time.Then try sitting quietly in a comfortable position, conentrate on breathing deeply and slowly, free your mind of all outside interferences. This is going to take some practice but it can be done with repetition, imagine yourself floating, comfortable, warm and safe, just keep meditating on floating in a soft coud, away from all your troubles, allow your mind to rest, relax and see if you can't drift right off to sleep. Good luck and if all else fails take 1 benedryl.
2007-01-01 13:32:55 · answer #3 · answered by deep_hearted_empath 2 · 1⤊ 0⤋
If you smoke, quit. Tobacco conatines a stimulant and that will keep you awake. If you can't quit don't smoke three hours before you go to bed.
If you drink alcohol, quit. Alcohol is a depressant but not enough to give you a good nights sleep. If you can't quit don't drink alcohol three hours before you go to bed.
No soda, tea, or coffee three hours before you go to bed. That inlcude diet and caffiene-free drinks.
If you can, wear ear plugs, they can keep sound out.
Resereve your bedroom for only sleeping. As you mention you miss school, I would strongly encourage you to not do your homework in your bedroom, unless you are in college and are relegated to your dorm room.
Don't have the room too hot or too cold. Wear comfortable, loose fitting clothes to bed. I wear some old sweats or flannels.
Invest in high count cotton sheets. At least 400 count. It makes for comfortable sleeping.
If you exercise do so no less than three hours before bedtime.
I listen to relaxing music as I'm going to bed. I have for years. Many nights I rarely hear the first song end. Now I have to say that what is relaxing to me may not be to you. I listen to new age/space music (Jonn Serrie, Brian Eno, Enigma, Roger Eno, Kitarto). I keep the volume low.
Keep a set bed time for going to bed and for waking. Even on weekends. (Okay, there is room for some variation in bed times).
Try a warm glass of chocolate milk.
A hot shower.
Try and relax your mind. Your day is ended. There is nothing you can do about the good or bad that you did today. Tomorrow isn't here yet. You will get thru tomorrow, too.
And don't forget to say your prayers.
2007-01-01 13:28:49 · answer #4 · answered by jdnmsedsacrasac1 4 · 0⤊ 0⤋
See a doctor about sleep apnea. That may be what causes the insomnia. Stop all caffeine products
Good luck. I have a similar problem and have taken the sleep study and they did nose surgery on me because I am not breathing properly and that wakes me up.
2007-01-01 13:21:07 · answer #5 · answered by redunicorn 7 · 0⤊ 0⤋
Insomnia (sleeplessness) is due to stress, dietary and medical
problems. By making small lifestyle changes like having a fixed
daily routine, relaxing and eating properly, insomnia can be
cured. I found the information at http://tinyurl.com/jfzpz useful
for getting sleep.
2007-01-02 02:22:59 · answer #6 · answered by Anonymous · 0⤊ 1⤋
Id try melatonin. its found in the vitamin section. you can take half to one tab an hour before bed and it wont leave you groggy in the am. Try to give your self an 8 hour window to sleep.
A hot shower or bath can help you too.
Lavender lotions, and spray on your pillow can help you to relax, too.
2007-01-01 13:19:35 · answer #7 · answered by Anonymous · 1⤊ 0⤋
Eat a big bowl of cereal just before laying down. Milk relaxes you and makes you feel full.
2007-01-01 13:14:37 · answer #8 · answered by Babyface 4 · 0⤊ 0⤋
Get u some calcium tablets or drink a glass of milk--it calms u down.
Say a prayer as soon as u lay down to go to sleep, u should drift to sleep fast.
2007-01-01 13:14:31 · answer #9 · answered by sunflare63 7 · 0⤊ 0⤋
just wake up early and do 1 hour of exersice, and another 1/2 hour before sleep and you will sleep like an angel
2007-01-01 13:15:28 · answer #10 · answered by justlola 1 · 0⤊ 0⤋