Sleep Problems...Help?

Question

I was wondering if anyone had any tips on how to: Fall asleep quicker, stay asleep all night, and not wake up so early in the morning?
I usually cannot fall asleep no matter what I do, then I wake up almost every half an hour until I just cant go back to sleep.

I would appreciate any tips or ideas, besides the use of medication because trust me, I have tried!

Thanks a lot!

Answer 1

Most everyone else has been reccomending medication, even though you posted thats exactly what you DON'T want. I guess they can't read. Anyway, I've been struggling with sleep problems
alot like the ones you've described. I'm sure you lead a busy and full life, but here's my suggestions that (sometimes) work.:
-Milk-drink milk before bed, it may seem childish, but it goes back to giving babies milk before sleep, or the "milk and cookies" idea
-Actually go lay in bed about 1/2 hr to an hour before you want to go to sleep. You become bored, and fall asleep
-Often the reason why we sleep like that is because our minds are active thinking about things we wish we'd done, things we did, and things we have yet to do. If you sleep near a window, then purchase a pack of window markers, so you can make lists on the windows. If you don't have access to windows/markers, then simply purchase a pad of paper/notebook to make your lists in, trust me on this one, it works!
-This one's simple- READ. DON'T go buy a new book. Buy a book that you've already read before, so you won't be thinking too much. You'll tire yourself out, and sleep
-You remember those little stick on stars we had when we were young? maybe you don't. Buy some and put them on the ceiling and try counting, finding pictures, etc.

I really hope this helps you out! For me, medication is never the answer. If you come up w/ or find any more remedies, please e-mail me! Thank you, and sleepful nights to you!

Answer 2

I don't really like the idea of using medication anyway, unless it's as an absolute last resort.

For one thing- stop worrying about it. That will keep you awake even more- which is not what you want.

Try doing a few gentle stretches an hour or so before you sleep to help you relax. After that, read a book while drinking a soothing cup of tea before you go to sleep.

Try to have a regular bed time. That way your body will know to start 'shutting down' when you're ready to.

Have a good, comfortable matress. And try not to have too many covers: Sometimes overheating contributes a lot to waking up too much.

If you wake up anyway, try a small glass of water.

If none of these help, see a specialist and find out what the underlying problem is.

Good luck!

Answer 3

Though it's hard when you're not getting enough sleep, cut back on caffiene and avoid it completely after 2pm. Avoid alchol after 6 pm, even though it makes you sleepy, you have poor quality of sleep. Avoid excess sugar around bed time.
Exercise, but not too close to bed time. Swimming helped me a great deal. Search Amazon.com for PM yoga which aids in relaxation and general health.
Practice breathing. The stress of being unable to sleep can produce an excess of hormones that make it hard to sleep. To diminish these effects, breathe in through your nose while counting to three, hold your breath while counting to 3, then exhale while counting to 3. Practice this before bed and while lying in bed trying to sleep.
If your insomnia is accompanied by pain, there's a CD series called "Break through your pain" which you can find at Amazon.com and helped me get through the night after months of insomnia.

Sleep aids never helped me until my doctor put me on Elavil, an antidepressant which also makes me sleepy. I've had insomnia since I was a baby and now I sleep like a log 8 hours a night.
Consider seeing a psychiatrist who might help you deal with the underlying issues that can be causing the insomnia.

Answer 4

Now this may not be the most sound advice in the world, some people may even laugh.

However when I can't sleep I take night time cold medicine, like NightQuil or the cheap equate night time cold pills from walmart.

It's cheap and its the way I always went.

Also be more active helps. If you wear yourself out during the day you'll fall asleep much better. Start running our lifting weights or whatever.

Answer 5

Had a similar problem, could not stay asleep so I bought Simply Sleep (sleeping aid pill, not habit forming) worked really good. But you do need to dedicate at least 8 hrs of sleep. I take it about 1 hr before I want to sleep and I stay asleep the whole night.

Answer 6

I'd say aside from medication... sonata (zaleplon)CIV capsules were the only thing that consistently cured my insomnia, and it a lesser known sleep medicine. The only other thing i would suggest is closing your eyes, in complete darkness, take deep breaths slowly (about 7 seconds) imagine falling into an endless pit, or sinking in through the ground. The best way to get yourself to sleep it to release your astral body from the physical. It's like a form of meditation.
good luck, sleep is the most wonderful thing in this world and to be deprived of it is the worst torture i can imagine

Answer 7

Sounds like depression. Have you tried Ambien CR (controlled release). This drug keeps you asleep all night. If you attempt to wake up during the night, more medication kicks in, and you sleep till morning.

Answer 8

Are you worried about something? Address that issue. If not, exercise helps me to fall asleep.

Answer 9

AdvoCare Products work! www.advocare.com/0701761

AdvoCare has a product called Zzz. I have tried it and it really works for me. You take it 30 - 60 minutes before bed on an empty stomach.

Answer 10

only use bed for sleeping, if you cannot go to sleep get up and do something else until you feel sleepy, read a book, or bath before bed