i cant get to sleep until about 3 am can someone help?

Answer 1

Im havn the same problem.
Try a soothinh hot bath or shower.
Dont eat junk food after dinner (including fizzy drinks) no caffine.
If that dosent work then try spanking the monkey when you go to bed.

Answer 2

Well if I had that problem which I do sometimes because of the shift I work 7pm-7am On my days off I only sleep a few hours and get up so that I can go to sleep at a normal time...so I guess you could try going to sleep at 3 like you have been but get up at like 6 or 7 stay up the whole day and maybe you'll be tired at an earlier time in the evening.

Answer 3

You are slepping only at 3 am means you are sleeping at morning but not at the night.
Try to avoid sleep during the day and do some yoga which helps you to improve your sleep. Work at the sun rise if you are in school or colllege then be in class room or if you are worker then do maximum work in you office. Keep talking to your dear one and always keep your self busy in day Never be idel on day time.
Go to the astrologer, Doctors and have help from this feild. (optional) Do sex which will make you sleep. Do not eat sleeping dose which could harm your kidney. SWEET DREAMS.

Answer 4

I'm in the same situation, except I can't sleep until abotu 5am-6am. Mine is because at nights it's quieter and my brain is really wanting to think. Because I have no distractions, All I do is think,and think,about the day, past, future. Anything. Mine is caused by anxiety, and really there is no CURE for it, I've dealt with this for about 11 yrs now, been do MANY docs,and they've tried everything. Even when I'm dead tired and my eyes won't open up, I still can't sleep. Although sometimes(rarely) think of black. Just pure black in your mind. For at least a few minutes.
Good luck buddy,

Answer 5

I just got home from vacation and I work nights. So it's a switcharoo for me. I cut out sodas, caffeine or any greasy foods. You can try chamomile tea or warm milk. If it is real bad, you can buy over the counter sleep aid to just get you back in your same routine. Also, maybe wake up WAAAY early and that way you are tired and go to bed early and get back to your old routine. Good luck!

Answer 6

I have the same problem also. I take many pills from mental health so I can sleep but they don't always work right. Try reading or listening to quiet music like Zen relaxation cd.

Answer 7

i dont know how you feel about tea but theres a tea called sleppytime buy celestial seasonings which helps me a lot. you can find it at any grocery store. it has no caffine. another thing i try is benadryl. which really works. take the dosage as describe because this stuff knocks you out.

Answer 8

Do not nap during the day. If you are having trouble sleeping at night, try not to nap during the day because you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.
Limit caffeine and alcohol. Avoid drinking caffeinated or alcoholic beverages for several hours before bedtime. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns.
Don't smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep. Many over-the-counter and prescription drugs disrupt sleep.
Expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body's natural biological clock. Likewise, try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest.
Exercise early in the day. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.
Check your iron level. Iron deficient women tend to have more problems sleeping so if your blood is iron poor, a supplement might help your health and your ability to sleep.
Tips for a better sleep environment
Make sure your bed is large enough and comfortable. If you are disturbed by a restless bedmate, switch to a queen- or king-size bed. Test different types of mattresses. Try therapeutic shaped foam pillows that cradle your neck or extra pillows that help you sleep on your side. Get comfortable cotton sheets.
Make your bedroom primarily a place for sleeping. It is not a good idea to use your bed for paying bills, doing work, etc. Help your body recognize that this is a place for rest or intimacy.
Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a "white noise" machine to help block outside noises.
Hide your clock. A big, illuminated digital clock may cause you to focus on the time and make you feel stressed and anxious. Place your clock so you can't see the time when you are in bed.
Tips for a better pre-sleep ritual
Keep a regular schedule. Try to go to bed and wake up at the same time everyday, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day. Don’t oversleep to make up for a poor night’s sleep – doing that for even a couple of days can reset your body clock and make it hard for you to get to sleep at night.
Incorporate bedtime rituals. Listening to soft music, sipping a cup of herbal tea, etc., cues your body that it's time to slow down and begin to prepare for sleep.
Relax for a while before going to bed. Spending quiet time can make falling asleep easier. This may include meditation, relaxation and/or breathing exercises, or taking a warm bath. Try listening to recorded relaxation or guided imagery programs.
Don’t eat a large, heavy meal before bed. This can cause indigestion and interfere with your normal sleep cycle. Drinking too much fluid before bed can cause you to get up to urinate. Try to eat your dinner at least two hours before bedtime.
Bedtime snacks can help. An amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eat a slice of toast with peanut butter or a bowl of cereal before bedtime. Plus, the warmth may temporarily increase your body temperature and the subsequent drop may hasten sleep.
Jot down all of your concerns and worries. Anxiety excites the nervous system, so your brain sends messages to the adrenal glands, making you more alert. Write down your worries and possible solutions before you go to bed, so you don't need to ruminate in the middle of the night. A journal or "to do" list may be very helpful in letting you put away these concerns until the next day when you are fresh.
Go to sleep when you are sleepy. When you feel tired, go to bed.
Avoid "over-the-counter" sleep aids, and make sure that your prescribed medications do not cause insomnia. There is little evidence that supplements and other over-the-counter "sleep aids" are effective. In some cases, there are safety concerns. Antihistamine sleep aids, in particular, have a long duration of action and can cause daytime drowsiness. Always talk to your doctor or healthcare practitioner about your concerns!
Tips for getting back to sleep
Do visualization. Focus all your attention on your toes or visualize walking down an endless stairwell. Thinking about repetitive or mindless things will help your brain to shut down and adjust to sleep.
Get out of bed if unable to sleep. Don’t lie in bed awake. Go into another room and do something relaxing until you feel sleepy. Worrying about falling asleep actually keeps many people awake.
Don't do anything stimulating. Don't read anything job related or watch a stimulating TV program (commercials and news shows tend to be alerting). Don't expose yourself to bright light. The light gives cues to your brain that it is time to wake up.
Get up and eat some turkey. Turkey contains tryptophan, a major building block for making serotonin, a neurotransmitter, which sends messages between nerve cells and causes feelings of sleepiness. Note that L-tryptophan doesn't act on the brain unless you eat it on an empty stomach with no protein present, so keep some turkey in the refrigerator for 3am.
Consider changing your bedtime. If you are experiencing sleeplessness or insomnia consistently, think about going to bed later so that the time you spend in bed is spent sleeping. If you are only getting five hours of sleep at night, figure out what time you need to get up and subtract five hours (for example, if you want to get up at 6:00 am, go to bed at 1:00 am). This may seem counterproductive and, at first, you may be depriving yourself of some sleep, but it can help train your body to sleep consistently while in bed. When you are spending all of your time in bed sleeping, you can gradually sleep more, by adding 15 minutes at a time.
Tips for keeping a sleep diary
Learn about your sleep patterns and habits by keeping a daily sleep diary. See Helpguide's sample sleep diary or make up your own and include:

Time you went to bed and woke up;
Total sleep hours;
Quality of sleep;
Times that you were awake during the night and what you did (e.g. stayed in bed with eyes closed or got up, had a glass of milk and meditated);
Amount of caffeine or alcohol you consumed and times of consumption;
Types of food and drink and times of consumption;
Feelings - happiness, sadness, stress, anxiety;
Drugs or medications taken, amounts taken and times of consumption.
Part I of this series is filled with practical tips and suggestions for addressing general sleep issues including insomnia and snoring. Part II covers other sleep disorders including sleep apnea, RLS and narcolepsy. See Series contents below.

References and resources for sleep tips and guides to better sleep
Sleep tips and good sleep habits

How to Get a Good Night’s Sleep (Kansas State University)

Helping Yourself to a Good Night's Sleep (National Sleep Foundation)

Sleep Hygiene: Helpful Hints to Help You Sleep (University of Maryland Medical Center)

10 Tips for Better Sleep (Mayo Clinic)

Foods for sleep

Is there something in turkey that makes you sleepy? - Short article on the effects of tryphtophan and the reason why it is best to eat turkey on an empty stomach to help you sleep. (How Stuff Works)

Foods For Sleep - Comprehensive article about the best foods for promoting sleep including lists of "Snooze Foods," "Best Bedtime Snacks," and "Best Dinners for Sleep." (Ask Dr Sears.com)

The Facts About The L-Tryptophan Effect - Presents information about tryptophan. Reveals that tryptophan can make you sleepy, but only if taken on an empty stomach. (Environment, Health and Safety Online)

Relaxation & meditation techniques for sleep

Relaxation techniques - Provides instructions for a variety of relaxation techniques including: progressive relaxation, toe tensing, deep breathing, guided imagery and quiet ears. (University of Maryland Medical Center)