what kinds of natural things can I do to fall asleep better at night?

Question

I have anxiety sometimes, and the last few days I've been experiencing it at night, right before bed, as I'm trying to fall asleep. Its uncomfortable, but I've been dealing with it for a while now on and off, and I know I'll be fine, I'm just wondering, is there anything I can do, to help myself fall asleep at night, or what do you do? what can I do to help myself relax?
I have tried warm milk, it gives me heartburn.. Any idea's? thanks.

Answer 1

Try these tips from the first of two sites:

* Maintain a regular bed and wake time schedule, including weekends.

* Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

* Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

* Sleep on a comfortable mattress and pillows.

* Use your bedroom only for sleep and sex. It is best to take work materials, computers and televisions out of the sleeping environment.

* Finish eating at least two to three hours before your regular bedtime.

* Exercise regularly. It is best to complete your workout at least a few hours before bedtime.

* Avoid nicotine (e.g., cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.

* Avoid caffeine (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.

* Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.

Another site provides these tips:

1. Don’t watch TV or even so much as look at a computer screen atleast 30 minutes before you lie down. The light from both a television as well as a computer monitor mimic the same intensity of light as sunlight. This fools your body and brain into thinking it’s nowhere near time for sleep.

2. Drink milk. Milk has an amino acid in it called Tryptophan that increase the levels of serotonin and/or melatonin in the brain which slow down brain activity. It’s science folks.

3. Go to bed when you are tired. Different strokes for different folks here. Just because your wife goes to bed at 9PM doesn’t mean you are ready. You might only require seven and half hours of sleep while she might require ten. If you aren’t tired, do something low-key until you are, like read a book, play solitaire (NOT on your computer), or play with some legos.

4. Reserve the bed for bed things (ie sleep and sex). I for one don’t strictly follow this rule as I’ll read some before I go to sleep, but for some people this is a must.

5. Meditate. No, don’t cross your legs and hum, but focus on relaxing…if that makes sense. Take deep, long breaths. Tense each muscle one at a time from head to toe. Focusing on doing this takes your mind off of other things and you’ll be in lala land in no time.

6. Excercise during the day. I emphasize during the day. Excercising at night just gets everything going instead of shutting down for sleep. But excercising during the day tires the muscles out and makes for a solid nights sleep.

Answer 2

The smell of lavender usually helps people to fall asleep. a spray, the flower, anything is fine. Another thing is to read something boring. Don't watch tv right before, and don't read a magazine you love. Read something long like the bible, or some school work you have. Also, you can try some deep breathing and calming excersises. Don't jump around and dance and run right before. counting down from 100 actually really helps me fall asleep, but for some people that i've talked to it dosent work at al for them. Once I start thinking about things it takes me forever to fall asleep, so once you're in bed and you're tired just try to tell your body to relax and keep those eyes shut. If you really can't fall asleep it might be that you're too hot or too cold, try sticking out a leg see if its anybetter. Maybe you just need some water also. Try different sleeping ways. on your stomach, back, side, one leg bent, etc.... sleeping on your head.. =]
Hopefully this helped! I have a lot of trouble sleeping also, so these are most of things I've tried that have worked. (well besides the head part! )

Answer 3

I read a good book and it settles me down for the night. I have chronic pain in my knees, hips and feet, so I get off my feet in the evening, take some ibuprofen, turn on my electric blanket, and crawl into bed with a book. I also have chronic insomnia from various causes, so I do use Lunesta a couple of times a week just to get caught up. It really works for me and it's not addictive, so you might consider that also. Check with your doctor about the anxiety, maybe you need to change your prescription.

Many people also say taking a hot bath at bedtime helps, and don't exercise at night because it wakes you up. Also make sure your bedroom is the right temperature and dark enough.

Best wishes to you.

Answer 4

1) Really Great Sheets
I've said it before, and it's still true: really great sheets--500 thread count, quality sheets, can be amazing sleep aids and, thus, stress reliever. They can make you feel like royalty and soothe you into sleep and keep you comfortable all night long. You pay a little more up front for them, but considering the percentage of your life that you spend sleeping (or should spend sleeping!), it's a small price to pay!

2) Soothing Sound Spa
This is one of my very favorite things to recommend--I have one and take it everywhere I sleep! Not only can it make a great alarm clock for nighttime sleep or power naps, but it can be used to block out background noise as you drift off to sleep. Additionally, it can be a great meditation aid or set a realistic backdrop for guided imagery! It's got so many uses!

3) Feather Pillow
Some of us use the same pillow for years and don't realize how flat it's getting until one night we realize that it's really not offering the type of support we need and hasn't in a while. Because it's a good idea to replace your pillow every year or two anyway, why not replace it with a new feather pillow? With this natural sleep aid, you'll be treating yourself right and getting a more comfortable night's sleep

4) Feather Mattress Topper
It may seem a little extravagant to get a feather mattress topper, but it's actually a great deal: having an ultra-comfortable top layer of feathers over your old mattress will give you the comfort of a new feather bed for a fraction of the price and hassle! You'll have to really force yourself to leave its comfort in the morning, but this sleep aid should give you amazing rest!

8) Silk Pajamas
Even if you can't indulge in great sheets or pamper yourself in other ways, the luxury of silk pajamas can surround you wherever you go and make you look like one of those blissfully happy catalog people at the same time! You may not think of them as sleep aids per se, but they do help you feel relaxed, so you can more easily drift off to sleep. There's a wide range of silk jammies out there, so you're sure to find the ones that fit your personality just right. Sleep well!

Answer 5

Stop eating and drinking a few hours before you go to bed. Read in another room for a little while with dim lighting. Do not take anything work related to bed with you... it increases anxiety if you work on things before going to bed. Have your husband give you a back massage. Put a lavendar scented air freshener in your room. Make sure your bed is made before you get it in at night- seriously this helps... Take a warm bubble bath a couple of hours before going to bed. If you take medication, take it in the morning (unless it is something that can only be taken at night- then ask your doctor first). Try drinking hot green tea- it doesn't have the caffeine but is calming. Do not exercise in the evening (I was not sleeping well for a long time and this was the culprit- I would exercise at 8pm and would be wired for the rest of the night- I switched to morning and started sleeping really well.) If you cannot sleep, get up, go into another room and try to relax, read a book again until you feel tired. Then go back into your room.
Good luck!

Answer 6

this is a much more common problem than you might think. however, the answer is very simple and it works one hundred percent on the time. while you are lying in your bed. be sure you are on your back, if possible. then do this, tighten all the muscles in your toes as best you can and hold them that way until it hurts to do so. than relax your toes and tighten all the muscles in your lower legs and hold for as long as you can, thaan relax them and go up your legs and do the same thing. continue doing this with all the muscles of your body, including your face.(don't worry about what you might look like , noone will see you) this will teach you what relaxing really feels like, and you will probably fall asleep before you finish. this is a great self hypnosis process as well. good luck

Answer 7

I fantasize myself into a peaceful place. With me, it's in the mountains, in a canoe with my dog---but anything that's peaceful for you will work. For some reason, I always include a dog, but never another human. If I'm worrying about a problem, I use the transference technique. I acknowledge I have a problem and make an appointment with myself to worry about it at a specific time the next day. If I'm worried about work at 10 pm, I say "I can't fix this now. I'll work on it tomorrow at 9 am." I do not find any type of food or medications work for me. I prefer mind techniques.

Answer 8

don't put the tv on in your room or listen to music, the bedroom is for going to sleep in and if you've been watching tv in that room that it makes it much harder to drop off because your mind is busy going over and over stuff. you should go to bed when you are sleepy not because of the time and shouldn't do to much exercise on a night 'cos it actually makes you more awake. i also find it helps if the room is cold so you can snuggle up in your quilt rather than be throwing it off.

Answer 9

dont lay in bed and think about your problems.
read relaxing encouraging books like Joyce Meyers

take nice bath turn TV and dim or turn lights of ff,
make room comfy

anxiety and stress are killers.
melatonin helps me read this book aging without growing older Judy McFarland is the bomb. natural is better.

We all have seasons; and this shall pass. God bless you!

Answer 10

I drink Sleepy Time Tea, listen to soothing music, read, meditation to shut off the day and relax