How can i get some proper sleep?

Question

Feel tired, go to bed 11 > 11-30 and go straight to sleep,then wake up about 1 oclock and and lie awake til about 4 oclock...just need some decent sleep!!

Answer 1

Start with turning off the computer.

Answer 2

Do's...

Make sure that your bed and bedroom are comfortable - not too hot, not too cold, not too noisy.
Make sure that your mattress supports you properly. It should not be so firm that your hips and shoulders are under pressure or so soft that your body sags. Generally, you should replace your mattress every 10 years to get the best support and comfort.
Get some exercise. Don't overdo it, but try some regular swimming or walking. The best time to exercise is in the daytime - particularly late afternoon or early evening. Exercising later than this may disturb your sleep.
Take some time to relax properly before going to bed. Some people find aromatherapy helpful.
If something is troubling you, and there is nothing you can do about it right away, try writing it down before going to bed and then tell yourself to deal with it tomorrow.
If you can't sleep, get up and do something you find relaxing. Read, watch television or listen to quiet music. After a while you should feel tired enough to go to bed again.

Don'ts...

Don't go without sleep for a long time - go to bed when you are tired and stick to a routine of getting up at the same time every day, whether you still feel tired or not.
Caffeine hangs around in your body for many hours after your last drink of tea or coffee. Stop drinking tea or coffee by mid-afternoon. If you want a hot drink in the evening, try something milky or herbal (but check there's no caffeine in it).
Don't drink a lot of alcohol. It may help you fall asleep, but you will almost certainly wake up during the night.
Don't eat or drink a lot late at night. Try to have your supper early in the evening rather than late.
If you've had a bad night, don't sleep in the next day - it will make it harder to get off to sleep the following night.

Answer 3

Try reducing all caffiene for a few days. An easy way to reduce coffee is too drink 1/2 coffee, 1/2 Teecino. Or switch to green tea from coffee -- there's a big difference in caffeine levels.

Try getting more exercise each day, 3-4 hours before going to bed, preferably in the morning. 30 minutes of walking is simple and effective. Maybe even join a gym if you need more of a work-out.

Trying quietly reading a good book, instead of beng online or watching TV. Soft music is good to relax your mind, too, just before bed. If you have recurring thoughts, keep a pad near your bed and write them down. Make lists titled: 'My Worries' 'Things To Do Tomorrow' 'People Who Love Me' 'People I Love.'

Avoid alcohol -- the sugars in liquor, wine, beer have a 'rebound' effect on some folks, making them feel sleepy at first, and then waking them up at 3 am.

Stay awake ALL day -- avoid taking naps for a few days. That way you're more likely to sleep all night.

Make sure your bedroom is quiet or wear earplugs. Shut out ALL Light, so your room is very dark (keep the nightlight in the hallway).

Warm milk, chamomile tea are favorites to induce drowsies. Herbal suuplements HTP-5 and Melatonin tablets from the health food store knock me out -- and are safer than prescription sleep aids.

Sweet dreams.

Answer 4

Dont go for sleeping pills! They will only aggrevate the issue my friend, as they do not induce a proper restful sleep.

A few things you may want to try. Avoid ANY drink containing caffeine for 4 hours before bedtime. And i mean any, cola - coffee - tea - red bull (not that you would be daft enough to drinkt hat before bed, but anyways.....) you get the idea. Many people like a cup of tea and some toast or whatever as supper, unfortunatelty caffeine causes interrupted sleep patterns. As does alcogol by the way - avoid consuming alcohol if you want a restful night sleep. I myself need to stay away from booze all together all day if I want to sleep well at night - otherwise I conk out no problemo, only to be wretless and wide away from about 3 am!!

Good things to try are -

Warm milk before bed

A warm bath about an hour before you go to bed

This may sound silly, but dont watch anything on tv like horror movies, anything that uspets you etc etc - ok you might not get nightmares but your adrenaline levels will be all to pot and affect your sleep patterns

Generally, just relax - dont eat too much before bed. Chill.

If you like to read, try doing so when you come out of your warm bath for a couple of hours - whilst drinking some warm milk.... and enjoy a nice cosy relaxing sleep!!!

Oh, p.s. make sure your bedroom is neither too hot or too cold, try and maintain a comfortable atmosphere. Around this time of year when it is colder people can tend to either forget to leave heating on at night and get cold - therefore waking themselves up (this is a defense mechanism so you dont die of hypothermia during sleep). Conversley - some folks put the heating up too hight thinking they'll be cold at night and end up being so warm you cant sleep properly.

OK, so thats my waffle over. Sleep well bud :)

Answer 5

I also like awake in the small hours - I've just got used to it. It's a pain because you can't do much without disturbing the other people in the house. So I read - a calming but enjoyable book. I've cut out the caffeins, that seems to help. And I try not to get too stressed out so that I lie awake worrying. I also don't watch too stimulating tv at night - nothing too scarey.
I read somewhere that warming your head with a hairdryer works. I've done it a few times, and it seems to do the trick.

Answer 6

dont drink anything with caffine in (Tea, coffee, coca cola etc)after about 8pm/9pm.

get a new mattress - i recently done this and its amazing how bad the last one was.the springs give up after a couple of years.

use black out curtains - the darker the room the easier it is for your brain to switch off.if it too bright your brain will actually wake you up thinking its daytime.

do more excersise during the day so you'll be more tired at nite.

go to bed 1 hour earlier or when you start to feel tired.im really bad for staying up late and fighting sleep to watch films but by time you get to bed you've got a second wind and start to wake up.

i tried all these recently and its done the world of good.

good luk.dont let the bed bugs blah blah blah.lol

Answer 7

Me and just about everybody I know is the same. We are thinking of opening a club of some sorts for us all. I guess we just all cant be programmed to do whats expected.

Answer 8

if u put a few drops of chamomile oil on your pillow and rub it in before you go to bed that suppose to help you sleep

Answer 9

I am in the same situation as you cannot sleep

Answer 10

Sleep well.