I'M NOT ON DRUGS, STIMULANTS OR COFFEE, RED B*LL OR ANYTHING ELSE. SOMETIMES I JUST CAN'T FALL ASLEEP. I WILL NOT TAKE SLEEPING PILLS OR ALCOHOL, I'VE beenCLEAN AND SOBER for 15 yrs. Everything I'VE tried dosn't help. (YES I'VE TRIED "THAT" TOO! JUST END UP WIDE AWAKE WITH A SMILE ON MY FACE!) PLEASE HELP!!! SORRY ABOUT THE ALL CAP THING I'M NOT THINKING VERY CLEARLY RIGHT NOW!
2007-01-05 17:36:25 · 14 answers · asked by Anonymous in Health ➔ General Health Care ➔ Other - General Health Care
logic 123, you idiot, this is not a contest, I just want to go to sleep. you don't know how many hours i have laid in bed trying to sleep! I am not "playing on the computer" I came here asking for help. I don't think anyone will mind if i answer a few questions while i wait for the response to my question!!!!!!!!!!!!!!!!!!!!!!!!!!
2007-01-05 18:19:42 · update #1
read a book or do something quiet. rest ur eyes 4 a really long time or just relax cause something is probably bothereing u.
2007-01-05 17:41:13 · answer #1 · answered by buddy brit 1 · 1⤊ 0⤋
HOW TO SLEEP WELL
a.k.a. “Sleep Hygiene”
by John P. Roberts, M.D.
===== General
Get up and go to bed at the same time every day.
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
===== Daytime
Use sunlight to set your biological clock.
As soon as you get up in the morning, go outside and turn your face to the sun for at least15 minutes; more is better. This is the best time to get your exercise. Even if it’s cloudy, the brighter light outdoors will help.
Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed. Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, dark chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning, but will disrupt sleep later in the night.
Don’t take naps (if you have trouble sleeping at night).
This will ensure you are tired at bedtime. If you just can’t make it through the day without a nap, sleep less than one hour, before 3 pm.
===== Evening
Refrain from exercise at least 4 hours before bedtime.
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will help sleep; evening exercise will disrupt sleep.
Write out your problems.
If you’re a worrier, schedule some time in the early evening to work on your problems: write out what the problem is, and what you're going to do about it tomorrow. This can unburden your mind.
===== Getting ready for bed
Develop sleep rituals.
It is important to give your brain cues that it is time to slow down and sleep. An hour before bedtime: turn off the TV and the computer, reduce lighting to the least amount necessary. Listen to relaxing music, read something soothing, have a cup of caffeine-free tea, do relaxation exercises.
Take a hot bath 90 minutes before bedtime.
A hot bath will raise your body temperature, and the following drop in body temperature can make you sleepy.
Have a light snack before bed.
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer.
===== Your bedroom
Only use your bed for sleeping (and sex).
Refrain from using your bed to watch TV, pay bills, do work or reading. TV’s bright lights give your brain the wrong message. Condition your mind to associate being in bed with only one thing: sleep. (Sex is the only exception. )
Make sure your bed and bedroom are quiet and comfortable.
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is better. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a “white noise” machine or a fan.
Don't have a clock where you can see it.
Nothing is more frustrating than seeing how long you've been not sleeping.
===== In bed
Sleep only when sleepy.
This reduces the time you are awake in bed.
If you can’t fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Sit quietly in the dark or read the warranty on your refrigerator. Don’t expose yourself to bright light (no television) while you are up. The light gives cues to your brain that it is time to wake up.
===== Further Reading
"No More Sleepless Nights", Peter Hauri & Shirley Linde, Wiley, 1996 (sells on Amazon for $12 new, $4 used)
2007-01-06 01:40:16 · answer #2 · answered by grotereber 3 · 1⤊ 0⤋
When I want to fall asleep, I take the following supplements: 5-HTP, melatonin (3 mg.), calcium, and GABA. All of these supplements are very calming and relaxing to the body. I take them about an hour before I want to go to bed, and then I lay down, take deep breaths, and relax. I breathe in as deeply as I can, very slowly through my nose, hold my breath for two or three seconds, then release the breath slowly through my mouth. I do this about four or five times. Then I start focusing on each part of my body, starting with my feet, and I imagine them relaxing. Warm milk sometimes helps, too. (You want the milk to be just barely warm.) One thing that will really cause problems if you are trying to fall asleep is watching television or playing with a computer close to bedtime. About an hour before bed, you should start dimming some of the lights in your house, and turn off any computers or television sets. The bright light of the television makes your body think it is daytime, and so you body doesn't produce melatonin, the natural chemical in your body which helps you sleep.
2007-01-06 01:41:43 · answer #3 · answered by fourthrules2 6 · 1⤊ 1⤋
Potatoes are natural seditives. wait three hours after your last meal and then eat a baked potatoe or something like that
....but lay off the caffine also, take sleepytime tea or the chamomile tea, becareful though because green tea has caffine
on another note, when you lie down to go to sleep make the room comfortable and try to stay still and not think about going to sleep. When i can't sleep i just don't move for a while and forget about sleep
2007-01-06 01:41:08 · answer #4 · answered by jmtate88 2 · 1⤊ 0⤋
soak your both feet in hot water with little salt in it until you feel sweaty (hot but don't mean burning your skin). this is to increase your blood circulation and relaxation to your body. Try it and it may help.
The best thing to do is to seek further consultation from your family doctor.
2007-01-06 01:42:25 · answer #5 · answered by hsm 2 · 1⤊ 1⤋
Seek medical advice for this may be in part to medical condition.
Fatigue is not something to play with and need to proceed with caution.
Nighty night!
2007-01-06 01:39:30 · answer #6 · answered by Marsha 6 · 1⤊ 0⤋
Try using melatonin which you can get at a heath food store. Low dose melatonin does not cause next day grogginess or fatigue.
2007-01-06 01:43:32 · answer #7 · answered by wyllow 2 · 1⤊ 1⤋
haha funny! ive been awake for 55 hrs. i win! my doctor told me just to lie in bed. you can't try to fall asleep on the computer or watching TV, if you just lie in bed, or read a book, you will soon get over your "overly tired" state! gooood luck
2007-01-06 01:40:41 · answer #8 · answered by Anonymous · 2⤊ 1⤋
Have you tried over the counter sleeping pills. I have to try them every so often, it really helps!!!
2007-01-06 01:38:38 · answer #9 · answered by jabbergirl 4 · 1⤊ 1⤋
go to a very dark place, put some weird opera music on, close your eyes for an hour.. and start counting!
2007-01-06 01:38:38 · answer #10 · answered by Gui 2 · 1⤊ 1⤋