I have a lot of trouble sleeping at night. Do you have any recommendations?

Question

I have tried warm milk, exercise,etc. I don't like taking pills because my body doesn't like medicine.

Answer 1

1. No caffeine within 8 hours of bedtime (soda pops and chocolate included).
2. Quit procrastinating so you have less things to worry about.
3. Try not to open your eyes to look at the time. Sleep in a dark room at a temperature that is comfortable for you.
4. NOISE: Wear earplugs if there is too much noise. The rhythmic sound of your breathing may put actually you to sleep. Or, get a device that will play 'white noise' for an hour.
5. Remove things from your bedroom that remind you that you have things to do, like your desk or the stair climber. Your bedroom should be viewed as a sanctuary.
6. Do not try to fall asleep with your arms opened wide or with your hands tucked under your head; these poses open up the chest cavity and help you remain alert.
7? In junior high, we had an art teacher had us start our classes by relaxing first in the following way: Lying down, close your eyes. Starting at the tips of your toes and working up to the top of your head, gradually tighten every body part that you can, then release it all in the reverse order. At the end, make sure your FACE is relaxed, think about relaxing your eyes, your forehead, your cheeks, your chin, your ears, your tongue, and unclenching your jaw. Just try to lie still for two minutes, increase the time to five minutes, then ten. I revert to this technique every now and then. I tend to fall asleep easily then.
8? And one more...YOGA!!! It'll teach you similar relaxing techniques. You can do it at home, but it is best to attend beginner classes until you are comfortable with the poses and know how to align your head with your shoulders, spine, hips, knees and ankles.
...Are you asleep yet??

Answer 2

If you are worrying about something ... get out of bed and write it down... when you get back into bed tell yourself that the paper will handle if for tonight.... do not exercise within 3 hours of going to bed... try a warm bath ... get into a set routine and stick with it...even on weekends... and Chamomile tea might help good luck!!

Answer 3

Hello

Have you tried some of the herbal teas? I like sleepy time when I can't get to sleep. Or chamomile. If you don't have any medical problems go to your Health Food Store and ask if they have any recommendations.

Also have you tried yoga or meditation/relaxation to help you sleep?

If nothing else helps seek out information from your doctor as some medical conditions can cause sleeplessness or insomnia.

Hope this was of some help to you.

Answer 4

Start winding down about an hour or so before bedtime. Lower the lights, etc. (Bright lights encourage the body to stay awake) If you exercise - do it no closer than 3-4 hours before you want to go to bed. You'll be too wound up.

Answer 5

Try slowing your breathing to a meditation state. This will calm you and completely refresh you. As you slowly slip into a zen type state you will fall to sleep. Even if you dont you will still feel refreshed from slowing you heart rate down.
Good Luck!

Answer 6

How much caffiene do you drink in the day? I usually have trouble falling asleep and I realized if I had a soda or coffee in the afternoon it kept me up. Having something on my mind will do it too.

Answer 7

Try taking a nice bath & relax...take time to de-stress body

Answer 8

if you could take over the counter Benadryl 25-50mg you will sleep,there are very few side effects. and of course good rigorous sex with your mate helps

Answer 9

try Melatonin. It's a spray, not a pill, and there's no risk of dependency.

Answer 10

Get some herbal tea as that relaxes you and makes you sleepy.