Need help falling asleep without sleep aids, any suggestions?

Question

I can't fall asleep without taking some kind of sleep aid. As soon as I lay down to sleep my mind kicks in and I start thinking about everything. I need a way to shut my mind down. Help!

Answer 1

Here are a few things that work for me.

1. Don't drink coffee or tea before going to bed.

2. Don't eat oranges or any other fruit with vitamin C.

3. Make sure that you don't have broken faucets / taps. There's nothing worse than *drip*drip*drip* all night long. (although, this is hardly something that you can fix when you're about to go to bed)

4. Inhale and count to 3 (at the same time, but don't count aloud), then exhale and count to 6 (again, at the same time and not alound). You'll start yawning soon.

5. Have an audible clock (digital or old fashioned wind-up one), and concentrate on the ticking.

6. Before going to bed, make sure that the room is fairly cold / chilly

7. Have a busy schedule during the day. There's nothing like a good night's sleep after you've been working all day long.

8. Don't do math before going to bed.

That's about it.

Answer 2

Get a sound maker for night time. You can purchase one at walmart for around 20 dollars. Set it to waterfall and when you are falling asleep, focus on the sound of the waterfall, and NOT everything else. Soon you will be fast asleep and if you wake up in the night, re focus on the waterfall. It helps alot. I also suffered from insomnia MY WHOLE LIFE until recently. I was on all sorts of Rx to fall asleep and stay asleep. I got sick of taking so many so I decided to ween myself off and take something non addictive. So I started taking Tylenol PM and combined with the SOUND maker I was able to fall asleep. Im currently down to half a pill of Tylenol PM and I sleep through the whole night. I hope this helps.

Answer 3

You need to develop a soothing bedtime routine to prepare your mind for restful sleep.
Try something like this: One hour before bedtime, spend 15 minutes journaling and put water on for tea. Close journal and pour the tea. Go change in to pajamas while tea is steeping.
Drink tea in a dimly lit room with relaxing music or quiet tv on.
When you finish tea, go brush teeth and get into bed. Take a deep breath and feel your muscles sink into the mattress.
Pleasant dreams.....

Natural aids that have helped me:
Celestial Seasonings sleepytime tea
lavender scented candles or linen spray

Answer 4

Try this. Keep all distractions out of your bedroom, ie TV, books etc. Your bed should be for sleeping only (ok to be physical with your partner though!). If you are having problems with "monkey mind", pick one word and concentrate on it. it's ok to say it a lot in your head, but just say that word. Warm showers, and warm non alcoholic drinks can help too. ask your doctor if this doesn't help! good luck.

Answer 5

i become once taking on the counter sleep aids for awhile, in spite of the undeniable fact that all of them made me think groggy in the morning. I realized a chum of mine become once taking melatonin to help him sleep so i tried it. it extremely works helpful! Take it about an hour in the previous than you advise to flow to sleep and it is going to help with-out making you think groggy in any recognize. I take 3mg drugs it truly is invaluable to have the capacity to locate at any pharmacy in the food and supplement section. I paid $10 Canadian for one hundred drugs. try it, it received't do any damage. Any concerns you've were given or questions you would possibly want to like responded would nicely be supplied by way of way of any nicely pharmacist.

Answer 6

1) Don't stay on the computer until you go to bed. That can keep you awake. 2) Chamomille, sage, and lavender tea can help you sleep. 3) Don't eat late at night.