How do I get better sleep?

Question

I've always been nightowl. So I can stay awake for hours at night with no problem. Unfortunately, even if I've woken up really early earlier in the day I can't seem to go to sleep at night. Normally once I hit my bed I'm out like a light. But the trouble isn't falling alseep, when I'm there I have no problem with that. The trouble is getting into bed. I'm always up doing other things I think I need to take care of. Therefor I totally ruin any rest I need and I feel lousy every morning. And I've never been a morning person, even with proper sleep.

Even though I may have gotten only four hours of sleep the previous night I'll be exhausted in the morning. But once the morning passes I'm energized the rest of the day until really late at night. You would think being up so long and busy all day would tire me out. And I'm not a big pop drinker or anything like that. So I know caffene is not the issue either.

I think I know what the problem is. My work schedule. Some days I have be up at 4am and others I don't get done until 2am. Thankfully that doesn't happen back to back. But it is just enough to ruin my sleep schedule. So as much as I'd love to get on a regular schedule. That will never happen. I guess I answered my own question. I love my career to much to change that. Unfortunately there's nothing I can do about it.

Answer 1

Some measures of sleep hygiene include:

1.Going to bed and getting up at the same time each day.

2.Establishing a regular bedtime routine.

3.Using relaxation techniques (or meditation) shortly before sleep. Allow at least 1 hour to unwind before bedtime.

4.Restricting sleep to just the bedroom.

5.Avoiding large meals within one hour of sleep.

6.Regular, vigorous, daily exercise, preferably in the morning.

7.Getting adequate exposure to natural daylight every day.

8.Avoiding exercise less than 1 hour before going to sleep.
Avoiding, if possible, napping during the day.

9.Keeping the bedroom at a comfortable temperature. It is better for the bedroom to be slightly cooler—losing body heat has been shown to help the onset of slow wave (deep) sleep.

10.Keeping the bedroom as dark as possible.

11.Avoiding stimulants of any kind within one hour of retiring, e.g., caffeine or alcohol (which in smaller doses can act as a stimulant), except at the direction of a physician. People who are sensitive to stimulants, or who consume them in quantity, may need to extend this restriction to six or more hours before they attempt to sleep.

12.Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a white noise machine to help block outside noises. The fan should be left at the lowest clearly audible level, as a loud fan would be counter productive.

Answer 2

every human has it's biological clock (as per scientist says) some people are comfortable to work at night & some are at day. So if u stress out your self for sleep can make u even more upset minded.
Try these followings
1> When want sleep
a.> Read any one boring subject (that hate u most )
b.> just lay down make your body relaxed. In your mind start counting from 1 to maximum as you can. If u miss any number again start from 1.
c.> work harder as you can then you will feel sleepy most.
d.>Try some physical workouts (any weighted , non-weighted)
e.>Do some boring stuff like reading big books , watching boring movies which u never liked it at all.
f.>Eat full dinner untill u think u are full & there is no place in your stmouch.
e.>think a lot .
Even if these tricks not work consult to the doctor.

Answer 3

Add to the other suggestions: Melatonin (a safe, natural product), taken at least a few hours before bedtime, then, before bedtime, a warm bath, with lavender oil (or a few drops on your pillow) and a glass of very warm milk, or chamomile,peppermint, or Sleepytime (from Celestial seasoning, at healthfood/vitamin stores). Do ALL those other things earlier, and keep to a strict pre - sleep routine. Consider taking up Tai Chi and meditating after lights out. See www.healthyplace.com/communities/(communities/)

Answer 4

i have the same problem i find that setting out exactly what i need to do before me helps. also only doing things that really need doing come 1st them the less important things come after...... i also find that if i havnt finished what i need to do and try to sleep i worry a lot!!

Answer 5

you might have a disorder....u should see a doctor or just take sleeping pills and see how that works

Answer 6

cl0se ur eyes and count sheep