I have been having trouble...?

Question

I cannot fall asleep? any ideas not involving meds would be great

Answer 1

The following tips can help you sleep better:

1. Establish regular sleep hours. Wake up and go to bed at the same time every day — even on weekends and holidays. Getting about the same amount of sleep every night can help keep your headaches at bay.
2. Nap wisely. A nap can be refreshing, but it's not a substitute for a full night's sleep. If you nap during the day, keep it short — 15 to 30 minutes. Longer naps may interfere with nighttime sleep.
3. Exercise regularly. Physical activity — especially aerobic exercise — can help you fall asleep faster and make your sleep more restful. The key is to exercise often. Occasional bursts of activity don't necessarily promote sound sleep. Timing is important, too. Exercising too close to bedtime can make it more difficult to fall asleep.
4. Unwind at the end of the day. Anything that helps you relax can promote better sleep. Listen to soothing music, soak in a warm bath or read a favorite book.
5. Watch what you eat and drink before bedtime. A light snack may help you relax before sleeping, but a heavy meal may cause heartburn. Alcohol can aggravate headaches and make it harder to stay asleep. Caffeine and nicotine can interfere with sleep as well.
6. Minimize distractions. Save your bedroom for sleep and intimacy. Don't watch television or take work materials to bed. Close your bedroom door, and use a fan to muffle distracting noises. Drink less before bed to avoid nighttime trips to the toilet.
7. Keep the temperature comfortable. It may be difficult to sleep in a room that's too warm or too cold.
8. Don't try to sleep. The harder you try to sleep, the more awake you'll feel. If you can't fall asleep within 15 minutes, get up. Read or do another quiet activity until you become drowsy.
9. Check your medications. Medications that contain caffeine or other stimulants — including some headache medications — may interfere with sleep.
10. Use caution with sleeping pills. You can buy over-the-counter sleeping aids without a prescription, but it's a good idea to check with your doctor first. He or she can make sure the sleeping pills won't interact with other medications — and help you understand how to use them safely.

Answer 2

There are many things that can cause insomnia, first and foremost could be stress. Sometimes it takes very little to get your sleep cycle off. Try and go to bed at a set time so that your body gets back to a regular cycle. Avoid caffeine and large meals prior to going to bed. If nothing works then you may want to touch base with your doctor just to rule out anything medical.

Answer 3

Have a glass of warm milk each night. And you will fall asleep.