How do i get a good nights sleep?

Question

How do i get a good nights sleep. It doesn't matter what time i go to bed, i can't seem to wake up in the morning. I can get 7 to 12 hours of sleep and still can't get up without laying in bed for at least half an hour. I'm not depressed about anything, not on any drugs, and i eat well. I just can get my brain to calm down enough for me to get to sleep. This is starting to affect my work and family life. Can anyone help me?

Answer 1

Here are some things you can do to help you sleep better:

1. Go to bed and wake up at the same time every day, including weekends, even if you didn't get enough sleep. This will help train your body to sleep at night.

2. Develop a bedtime routine. Do the same thing every night before going to sleep. For example, take a warm bath and then read for 10 minutes every night before going to bed. Soon you'll connect these activities with sleeping, and doing them will help make you sleepy.

3. Use the bedroom only for sleeping or having sex. Don't eat, talk on the phone or watch TV while you're in bed.

4. Make sure your bedroom is quiet and dark. If noise is a problem, use a fan to mask the noise or use ear plugs. If you must sleep during the day, hang dark blinds over the windows or wear an eye mask.

5. If you're still awake after trying to fall asleep for 30 minutes, get up and go to another room. Sit quietly for about 20 minutes before going back to bed. Do this as many times as you need to until you can fall asleep.

Sleeping pills can help in some cases, but they are not a cure for insomnia. They're only a temporary form of relief. They're best used for only a few days. Regular use can lead to rebound insomnia. This occurs when a person quits taking sleeping pills and his or her insomnia comes back.

Sleeping pills can be unsafe to use if you have certain health problems. Ask your doctor if sleeping pills would be helpful for you.

Additonal Tips to help you sleep

1. Avoid or limit your use of caffeine (coffee, tea, sodas, chocolate), decongestants, alcohol and tobacco.

2. Exercise more often, but don't exercise within a few hours before going to bed.

3. Learn to reduce or manage the stress in your life.

4. Don't lie in bed worrying about things. Set aside another time just for worrying. For example, spend 30 minutes after dinner writing down what's worrying you and what you can do about it.

5. Try eating a light snack before going to bed, but don't eat too much right before bedtime. A glass of warm milk or some cheese and crackers may be all you need.

6. Don't nap during the day if naps seem to make your insomnia worse.

Answer 2

I have the same problem. I have had insomnia for years, since childhood. I have always slept better in the morning than at night. I absolutely hate my alarm clock and on my days off I don't get out of bed until 11 or 12, although I am usually awake by 9 or 10. I take Tylenol PM sometimes. It gets me to sleep earlier, however I will still sleep late (who would have thought you could consistently sleep 13 hours a night). My doctor recently precribed Halcyon, which should be worn of by morning so as not to leave me groggy. It works ok, but I don't take it often as I am scared of it. Is there an answer in my rambling? Not sure. Just a fellow sympathizer! Tylenol PM is a wonderful thing though. And the new One A Day All Day Energy vitamins are pretty great too! I wonder if this is how Elvis got started???LOL

Good luck!

Answer 3

Even though you seem to be sleeping for long periods of time it sounds like your quality of sleep may be poor. This would be one reason why you may be tired even after 12 hours of sleep. There are many things you can do to help but it differs depending on your circumstances. Try to make sure you don't drink caffinated beverages like cola, tea, or coffee after 5pm. Try taking a warm bath to calm and relax yourself before bed. When you lay down in bed make sure you are wearing loose comfortable pj's. Make sure your bed is comfortable. You can try doing a little meditation as you are lying in bed like picturing all your troubles, worries, problems, stresses, etc... into a box and then lock it up so you don''t have to deal with those problems till morning. You mat find soothing calm music helps to lul you to sleep. You can try drinking a warm cup of milk or chamommile tea before bed also. Also many people are slow to wake up but you may feel more energized if you get special bulbs that are placed on a timer. The bright light is meant to simulate the sunshine and helps your energy levels simple by haveing them on for 15-30 minutes every morning. It's commonly used to treat people with seasonal affective disorder (SAD) because in the winter they don't get enough sun and have low energy levels leading to a slight depressive state. This however, is a real energy booster for anyone even those without SAD. It's possible it may help you wake up better. Make sure that 3-4 hours before your bedtime you are doing relaxing activities, no exercise, or loud/strenuous activites. Hope this helps you in the short term but if the problem persits you really should see a doctor and possibly even a sleep specialist. It could be something like sleep apnea.

Answer 4

Go to a Herb store, there are herbal remedies that slow down your brain function while you are resting so you can sleep. One liquid remedy is called "Deep Sleep"', and I know there are others, like valerian root capsules, which you can buy at a pharmacy. As a last resort, you could take 2 over the counter Benadryl capsules before bed, but these can leave you drowsy in the morning. The herbs work for me when I can't get my brain to "turn off" at night. Good Luck!!

Answer 5

When you wake up, drink a glass of orange juice. Or before bed, take 2 tbls. apple cider vinegar in a glass of water, which you should do anyway as it has 93 vitamins and minerals. Sometimes when we cannot sleep, we are just hungry. ACV makes you feel full. I also do eye exercises when I can't sleep. Close eyes, look upward 3 times, Works for me. ACV also cures anxiety and depression.

Answer 6

try eating an earlier dinner, falling asleep early, and have motivation to wake up in the morning. For example, if you have family members that wake up early, then ask them to make coffee or something that could energize you once you're awake.

Answer 7

I would say go to the doctor and see if you can get a mild sleep aid. I took ambien for a short time and it was marvelous!

Answer 8

My chemical imbalance did the same thing.
Got some meds to "quiet" my mind so I can sleep.
Literally. I have more energy in the daytime.
Its a god send. No joke. Good luck.

Answer 9

Try 3mg of melatonin at bedtime.