I cannot sleep. anybody have any tips?

Question

I am a student. so it might be because of that. i have these times where i can sleep and these other nights where i fall fast asleep. like right now i am writing this at 2:30 am. please. somebody help me out.

Answer 1

In response to the post that said to excersise, it should be noted that strenuous excersise before the desired sleep time actually makes it harder to sleep due to the fact that the muscles are still actively 'coolingdown', so although you may be physically exhausted, your body will be repairing and restrengthening your muscles, which simply put:

You excersise
You feel exhausted
Your mind wants to fall asleep
Your body is working, and working hard.
Since your brain is telling your muscles to work, you are unable to achieve 'sleep mode'
Once your muscles settle down, and your mind is ready to fall asleep you are now in 'sleep mode'.
After this process, you can finally sleep and journey to the land of nod, a.k.a. Dreamland.


My advice on achieving sleep mode:
Don't do ANY strenuous excersise 2 hours before desired sleep time.
Don't eat late at night, 7pm should be your last meal.
No Sugar/Caffeine LONG before 'bed time'.

My advice on achieving sleep while in sleep mode:
Hot/Warm milk 5-10 minutes before bed.
When you are in bed, find your resting place [most comfortable sleeping position, most comfortable sleep tempature [adding blankets for temp. increase, removing blankets for temp. decrease]. Once you are in your 'resting place', relax your body parts one at a time : first relax your arms, then your legs, and then your head, then your chest [consistent inhale/exhale]. I find this calms/relaxes me.

At this point you are warm , your muscles are relaxed, now close your eyes and if you are thinking about things - categorize them!
For example: You are thinking of your girlfriend, in your mind you move the 'girlfriend' tab into 'relationships' folder. When you are done categorizing, you should be thought free/comfortable and relaxed. Now close your eyes, and don't open them again..untill you wish to wake up for something such as: something needs done immediately, you need to adjust your temperature because you are too hot or too cold, you need to use the restroom, etc., If none of these situations occurs, do not open your eyes till it's time to wake up for good. It may seem you have your eyes closed for a long time and that this strategy isn't working, but even so, don't quit it, just continue keeping your eyes closed, and you WILL fall asleep.

Another Method:
-Turn your t.v./radio to a channel/station that bores you to death, this causes a lack of focus in the t.v. show/radio station, and this lack of focus induces sleep, as the brain has nothing to focus on.

Last Resort [If severe insomnia]:
Talk to your doctor/psychiatrist, and 1 or 2 things will happen.
#1 They will find the reason [such as acide reflux disease/musclespasms/musclepain/ or some other reason for why you can't sleep, and provide medication for masking/curing this.
#2 They will diagnose you with insomnia , either [short-term, moderate, or chronic], and provide you with medication that induces sleep, such as Ambien/Valium/Sonata etc.,

Good luck with your sleeping-problem, I wish you the best solution and the greatest dreams. :)

-Snyder

Answer 2

Do the following yogic exercise just before you go to sleep and then get sound sleep easily.
Sit crossed legged and close your mouth and take a quick inhaling and exhaling 20 times and then the 21st time take a deep breath and hold it as long as possible and then release it slowly through the nose. Take a few minutes rest breathing normally and start the exercise once again . Do this three or four times in one sitting. You can have any number of sittings a day as time permits you and this .is known as Bhastrika Pranayanam ( breathing exercise, very best and must as this controls BP, improves circulation of blood whole through the body, prevent lung diseases, increases the brain power, will never get cough or cold and controls your anger and other violent emotions, brings in crimson complextion to the face gives you sound sleep etc,etc)

Answer 3

You should develop the sense of place, time and ocasion. Evening at about 6/6.30 go for a brisk walk and then come home take hot water bath, study for some time , eat your dinner and go to sleep.

Answer 4

Dont act preoccupied. If your favorite show is on watch it. Also you can just sit up against a wall, because the body would rather be upright, until you are bored enough to go to sleep.

Also milk helps

Answer 5

Honestly.. Don't think about it..
dont think about trying to get to sleep..
Read a book,watch tv.. relax and just read something up online
Drink Milk.. theres a chemical in milk that helps people including me get to sleep
The worst.. is try to FORCE yourself to go to sleep.. You'll go to sleep when your body wants too..

Answer 6

Try to excercise frequently, make sure you are tired, and it will seem easier to sleep (and also, try not to wash your face or take a shower right before going to bed, because water with refresh your face, making it hard for you to sleep).

Answer 7

try hot milk