i have trouble falling asleep...?

Question

i would absolutely love to experience a full 8 hours of sleep each night and feel refreshed and energized when i wake up in the morning, but i always have trouble falling asleep! even when i go to bed early (around 10pm) i dont fall asleep for a few hours or so. what can i do to help me have a better sleep?

Answer 1

Top 10 Foods for a Good Night's Sleep
Posted Tue, Jan 23, 2007, 6:32 pm PST
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What is the secret to getting a solid 7 to 8 hours of sleep? Head for the kitchen and enjoy one or two of these 10 foods. They relax tense muscles, quiet buzzing minds, and/or get calming, sleep-inducing hormones - serotonin and melatonin - flowing. Yawning yet?

Bananas. They're practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.

Chamomile tea. The reason chamomile is such a staple of bedtime tea blends is its mild sedating effect - it's the perfect natural antidote for restless minds/bodies.

Warm milk. It's not a myth. Milk has some tryptophan - an amino acid that has a sedative - like effect - and calcium, which helps the brain use tryptophan. Plus there's the psychological throw-back to infancy, when a warm bottle meant "relax, everything's fine."

Honey. Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that's linked to alertness.

Potatoes. A small baked spud won't overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effects, mash it with warm milk.

Oatmeal. Oats are a rich source of sleep - inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy - plus if you've got the munchies, it's filling too.

Almonds. A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium.

Flaxseeds. When life goes awry and feeling down is keeping you up, try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They're rich in omega-3 fatty acids, a natural mood lifter.

Whole-wheat bread. A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it's converted to serotonin and quietly murmurs "time to sleep."

Turkey. It's the most famous source of tryptophan, credited with all those Thanksgiving naps. But that's actually modern folklore. Tryptophan works when your stomach's basically empty, not overstuffed, and when there are some carbs around, not tons of protein. But put a lean slice or two on some whole-wheat bread mid-evening, and you've got one of the best sleep inducers in your kitchen.

What if none of these foods help you get your zzz's? Check out your sleep habits with this quick RealAge test to find out what?s keeping you up at night. http://www.realage.com/health_guides/RLS/intro.aspx

For an extra treat, here's the ultimate sleep-inducing snack...

Lullaby Muffins
Makes 12 low-fat muffins
Between the bananas, the whole wheat, and the honeyed touch of sweetness, these muffins are practically an edible lullaby.
· 2 cups whole-wheat pastry flour
· 1/2 teaspoon salt
· 1 tablespoon baking powder
· 2 large, very ripe bananas
· 1/3 cup applesauce
· 1/4 cup honey
· 1/2 cup milk or soymilk

Preheat oven to 350F. In a large bowl, combine the flour (make sure it's whole-wheat pastry flour or you'll produce golf balls, not muffins), salt, and baking powder. In a blender, puree the bananas; add the applesauce, honey, and milk. Blend well. Pour the banana mixture into the dry ingredients and stir until just moistened. Line muffin tins with paper muffin cups, pour in batter, and bake 30 minutes or until tops are lightly brown and slightly springy.

Nutrition Facts
Per serving: 119 calories; 1g fat; 2.5g protein; 27g carbohydrates; 10g sugars; 133mg sodium; 3g fiber; 35mg magnesium

I read this thought it might help.......

Answer 2

Stay off the caffiene. Don't exercise near bedtime. Don't eat anything close to bedtime(2 to 3 hours before bed.) Take a long warm or hot bath right before bed. Make sure you have clean sheets. No tv in the bedroom. Have it nice and quiet. Take a book to bed with you(not a techinal book,but something enjoyable to read). I guarantee you,you will be asleep in no time. Also,last but not least, have the bedroom at a comfortable temperature.

Answer 3

No side effect medications/ supplement are over the counter benadryl cheap, melatonin as being said before. Deep breathing is very efficient. The above have no severe side effects..

Are you drinking coffee or sodas? Cut it out. Drink plenty of water. If you are above 35 you might be low in progesterone see source. Do you watch TV at night? Cut it out...to much negativity and action. Raises your adrenaline levels...Do EFT see source.

Is something bothering you...Write and see if your conscience is off? Correct it... If you can not sleep do something fun and the next night you will be so tired that you will sleep better. See if you have a negative attitude about “I can not sleep”…It is called self for filling prophecies....Exercise...take a walk enjoy your life. Visualize yourself sleeping and do deep slow breath and count to 20. You can do it. Good luck.

Answer 4

I have the same problem, I get about 4 hours of sleep a day, maybe five if I'm lucky, and I'd like to find a way to get to sleep and stay asleep without using sleeping pills... I'll be watching to see what answers you get...

Answer 5

Melatonin a over the counter supplement helps. It is a synthetic version of a chemicle our body produces to induce sleepiness. My doctor told me it was safe, not habit forming, and doesn't leave you strung out in the morning. . I use it once in a while to help me fall asleep.

Answer 6

Take a nice hot bath..with some soothing music playing. And a warm glass of milk helps as well.

Answer 7

Natural things are exercise 15 minutes before going to bed, or a glass of milk. I take Benadryl-makes me sleep and clears my sinuses, but makes me groggy when I awaken.

Answer 8

Listen to music, or avoid sugar before bed. You can read a book or listen to an audiotape perhaps. Maybe drink less coffee, or drink no cofee after a certian time of day.

Answer 9

Ask A doctor or take those medicines that help you sleep. Try a nice cup of warm milk and relax...

Answer 10

I put my hands in warm = hot water then on cool water then repeat 3 times or take a warm bath