Sleep problems...i need advice?

Question

i am 14 years old and i have to wake up at 6.15am every morning but even if i go to bed at 9pm i wont fall asleep until about 12 or later and i always wake up in the morning needing more sleep.... i was just wondering if you have any advice on what i shoud do

Answer 1

Work out in the early evening. Don't go to sleep until 10 or 10:30, 9 hours is way too much sleep. For the hour before you go to bed, don't drink anything, don't eat anything, try to just meditate for an hour, the less stimulation you have the beter. When you go to bed make sure he room is completely dark and quiet. Good Luck, I hope this works for you.

Answer 2

Do you have sleep apnea? If you snore really loudly, that could be a clue. The other thing is to try a regular exercise program. You'll sleep better and more soundly. These are the two most practical things that I can suggest.

The other thing that I do (which sounds a little weird) is that if I really can't sleep, I'll sit on the floor for a few minutes. It's pretty uncomfortable, but I find that when I get back into bed, all of a sudden, the bed feels much more comfortable, and I usually doze off after a few minutes.

Answer 3

Some tips on sleep hygiene :

Never sleep during the day (no napping !)
Avoid stimulants (coffee, alcohol, sweets, etc) 6 hours before bedtime. Also avoid spicy food or heavy meals in the same time period.
Just before bed, warm milk and a banana is a GOOD idea (banans are high in tryptophan, an amino acid which aids sleep).
Exercise regularily. Avoid exercising less than 2 hours before bedtime, though.
Convince your body that a bed is only for sleeping, by not doing anything else on your bed (eg. don't use it for studying).
Don't watch television before bedtime. It keeps your brain awake for longer.
A nice, hot bath about an hour before bedtime is a good idea.
Relaxation techniques might help.

Is your bed comfortable enough ? How about the temperature inside your room ? Is the room well-ventilated ?

Hope it helps !

Answer 4

I have similar problems too.

First make sure that the temperature in your room is good. Too hot or too cold, or stuffy, can make it harder to sleep.

Make sure your room is dark and quiet. If you have a computer, turn it off or at least turn the monitor off. Excersize lightly about half an hour before bed and once you get in bed, try this meditation sort of thing I picked up from yoga:

Center yourself. Put your feet below your knees below your hips below your shoulders, and your hands below your elbows below your shoulders. Then close your eyes and focus on your breathing. Remember that your lungs are three-dimensional. Try filling them from the back, the bottom, the top, to fill them completely. Keep your eyes closed and think only about your breathing. Visualize yourself melting in to your mattress. Your bones should be like soft clay and your muscles like warm water. Everything is loose, relaxed, and calm. When you've centered yourself and can feel all the tension draining away through your mattress in to the floor and down, away from you (imagine drawing it out of your muscles when you inhale, and expelling it when you exhale) you should be mostly asleep and then you can move in to the position you usually sleep in. Don't think about anything.

It will take you a while to make up for all your lost sleep.

It's also possible you're waking up in the middle of REM. You cycle through sleep stages. Basically, light, medium and heavy. REM is heavy. So you could get twelve hours of sleep but wake up in the middle of an REM cycle, and be tired, but you could also get four hours of sleep, wake up during a light cycle and feel pretty good.

Answer 5

well everyone has this problem but its scientificly proven that the body is in its deepest sleep between 5:30 and 6:30 so i would try waking up at 6 and use thouse 15 min to do someting active turn the radio on and dance around your room or go for a morning run that well wake you up and keep you in shape or simple take a shower when you get out you will be compleatly awake

Answer 6

You should make sure to limit caffine after lunch time and try to eat only a little bit of desert, since sugar can be making you stay up late too. Try laying low at about 8pm, like sitting in a quiet place with low lights and reading or sewing or something calming too. You could also burn a candle while you do that for a soothing scent. Try to relax and you will be able to fall alseep faster.

Answer 7

* Make sure it's dark- you need melatonin to feel drowsy and you stop making melatonin when you sense more light.
*Don't play video games, go on the computer, or watch tv right before bed.
* Make sure it's quiet.
* Sounds crazy, but sleeping in the fetal position helps too.
* Counting sheep may actually keep you awake- it's so boring that your mind keeps brining more interesting thoughts to the surface, keeping you awake.

Answer 8

You could try to put on a CD like classic music to try and sleep or drink a cup of Chamomile tea before going to bed.... it seem to work with me.

Answer 9

Just lie in ur bed then turn the tv on then wait till a real long boring commercial comes on then u should fall asleep because ur tired of watching a long commercial......thats what i do

Answer 10

drink some chamomile tea before you go to bed