What is the best way to get to sleep (without pills)?

Question

I've been having trouble getting to sleep recently. There's nothing on my mind, but even when I go to bed really early, I'm just wide awake and don't end up sleeping until about 2 or 3am. As a result, I can't get up in the morning when I need to and I'm really tired all day. I'd love to hear your tips for getting off to sleep but I'd rather not try sleeping pills yet!

Answer 1

Dont go to bed too early. Try to be active for as much of the evening as possible (either housework or exercise of some sort) then reward yourself with a nice warm bath with lavender bath foam. A warm milky drink is good to help you sleep (as is a hot whisky, but you may not wish to drink alcohol). Then try reading a magazine in bed rather than a gripping book that you cant put down.

Hope this helps.

Answer 2

I always find reading helps. If you're lying in bed for ages and not sleeping, you need to do something. I would usually just put the lamp on and read for 10 minutes and then can usually get straight to sleep afterwards.

I normally have problems sleeping if I've got a lot on my mind, so I sometimes try writing everything down that I need to do. That way I don't have to worry about forgetting something.

Apart from that, there are some deep breathing yoga techniques that help. Hold one nostril, inhale through the other. Hold that nostril and exhale through other nostil, then inhale. Hold that in, and do change nostils. Continue until asleep! Apparently it helps you focus and unwind and relax.

Failing that have a milky drink and if all else fails you'll have to get some over the counter sleeping tablets. You could try the natural ones first or lavender drops on your pillow. Or see your doctor if you think your sleepless nights are caused by something else.

Look after yourself - not sleeping is awful!

Answer 3

Just Have A Couple Of Vodkas Before You Sleep! Well Not Straight Ones Lol But Try Vodka And Coke! Works All The Time For Me!

Answer 4

I sometimes have problems sleeping and the main thing I would suggest is a routine. Make sure you don't bring work into the bedroom as you need to associate the bedroom with relaxation, make sure it is a calm area, personally I don't have a telly in my
room as I find it doesn't help me when I want to sleep.

Don't drink alcohol, caffeine or smoke for an hour before bed as they are all stimulants. Have a routine that you do before you go to bed even if it is just brushing your teeth, washing your face and having a hot drink - something milky or a herbal tea like chamomile.

If you are still awake thirty min's after going to bed then get up and do something for thirty min's and then go back to bed again. Try not to lie in bed thinking about not sleeping (not as easy as it sounds I know).

Also, although you say you don't want to use sleeping tablets have you tried herbal tablets like Valerian root or Valerian oil on your temples or pillow (don't use it if you are just going for a nap as it isn't safe to use it and drive etc) or chamomile or lavender in the bath or on your pillow.

Hope some of it helps

Answer 5

You need to start exercising, but never within four hours before bed. Also, get a good vibrator, stop drinking caffiene, and the BEST thing I have found is MELATONIN - a natural sleep aid, not a pill. Take it an hour or 30 minutes before bed, and you will have adjusted your sleep cycle. People take it on planes when they are going into a new time zone and want to adjust their sleep time to the new time. Good luck.

Answer 6

Hello,
I am the same as you, and am writing your reply at 3:22 am after being in bed for 4 hours trying onto catch on the the first yawn, but as yet I am still awake, SO what's my problem,
I am to attend my local hospital on Friday this week, and be tested for the presense of Diabetes, in the past 4 months I have been on 5 a day fruit and vegetables, and reduced sugar intake and three or four kinds of medication, I am afraid to say it but I am aware that I do have all the symptoms of Diabetes, and my Doctor is aware of my insomnia, But has not prescribed any sleepers for my condition yet. My advice is go have yourself checked over, and ask all the right questions, you will get all the right answers from a good doctor, tests usually involve blood tests, for various things going on in your metabolism, like Blood/sugar, Blood pressure, glaucoma, and of course your diet. I was raised to be honest with myself and be sure to be honest with my Doctor, you are responsible for your own health, and you Doctor will be responsible for your care if you are not. all good advice this. I hope I helped you, Good nite, ...Tony M

Answer 7

You might want to go to your doctor because you could have insomnia. Is this long term? Best ways to get sleep:
* avoid caffeine/alcohol/nicotine before sleep
* Get into a routine, of getting up/going to bed
* Makesure you sleep in darkness
* Eat dinner 2-3 hours before bed
* Exercise 5-6 hrs before bed

Hope these help!!

Answer 8

Listening to 45 minutes of soothing music in a *dimly* lit room will help massively, as will a mug of warm milk with a sprinkling of grated nutmeg.

Bed socks have also proven to be very effective as is having a proper routine for going to bed and getting up eg: reading for half an hour, then 45mins music, brush teeth, bed. Up at 7am prompt etc.

Turn your alarm clock away from you so that you don't keep checking the time, which really keeps you awake. ~ (My best tip: it really works for me).

There's also a trick: When you're in bed, just keep telling yourself that you're NOT ALLOWED to fall asleep. It's really effective.

Sleep tight!

P.S.: Google "Sleep Hygiene" for further help.

Answer 9

try laying on your stomach with your head on the bed level to your heart with no pillow underneath your head. Having your head elevated with your heart settles the brain into a sleep more comfortable mode. Also cheap earplubs work wonders, even though there may be not much noise around the earplubs will help you hear your breath better causing concentration on that and the rymthm will help you drift off to sleep. Sweet dreams.

Answer 10

Try doing some simple yoga moves before bed time.
Stretching, neck rolls, etc. This help to release any pinned up energy from the body.
There are plenty of site and books for beginners. You can also try music for meditation or yoga to help fall asleep naturally. Pick music that has no jarring sounds - choose music that was ment for babies is a good place to start.
Also, try not to eat to close to your bedtime.