how do i get to sleep more soundly?

Question

i have a hard time sleeping. once i am out i am out untill about 1/2 hour before the alarm. i have a hard time clearing my mind. i get songs stuck in my head & keep hearing them over & over, or i am figuring out construction / building problems. (i am in construction management). any ideas?

Answer 1

Here are a few suggestions:

-No caffeine after 3:00 in afternoon.
-Eat foods promoting melatonin production in early evening-I believe bananas are one of the foods that do this as well as cucumbers.
-An hour before bedtime, turn of all overhead lights and use soft lamps to set mood for sleep.
-Set a lamp in your bedroom to go off about thirty minutes before alarm time. It will help your body to wake up.
-If you are awake for more than thirty minutes, get out of bed and do something relaxing and get into bed only when you feel tired.
-Use bed only for sleep-don't do homework, watch tv, etc in it because then your body starts to associate other activities other than sleep in it.
-Have a light snack before bedtime.
-Keep same bedtime and awakening time on weekdays and weekends.
-Try not to nap during the day.

Good luck!

Answer 2

When I go to sleep, I put some radio music on so that it automatically turns off and I listen to that until I fall asleep through the commercials or the good music that lulls me to sleep. Its very effective for me and it keeps me from thinking about other things as I can concentrate on the music which is quiet enough that I have to lie still to hear it. This too helps me to fall asleep as I am not constantly tossing and turning.

Dunno if im the only one that does this but it works for me so it might work for you.

Answer 3

Try to avoid stimulants, such as soda, coffee, cigarettes, and even tv viewing right before bed. Also, reading might work. A lot of people do this with success. I also use light sound like a radio or television.

Answer 4

If you drink a lot of caffine, try to completely eliminate it out of your diet. Try to wind down earlier in the evening . For instance, if you normally try and go to sleep at 10, start winding down at 8:30 or so. Make sure you're as comfortable as possible in order to relax your body, and your mind. Sounds cheesy but it works. If all else fails -- pop a Xanax for that wandering mind, and call it a night.

Answer 5

I have sleep problems as well. Sometimes filling my head with a mantra and repeating it over and over helps. Try the Lord's Prayer, etc. This is the same concept as counting sheep.

Answer 6

Quit all sodas and coffee and tea. Eat more complex carbs. Go to bed at the same time every night.

Answer 7

try doing something that will make you tired=did you know that most people think about things of the day before falling asleep =you are lucky once you are asleep you stay that way

Answer 8

Try concentrating on your breathing once you get into bed or drink so warm milk.

Answer 9

Breath in and breath out slowly. Just watch your breath. You will doze off. It works.