having trouble to get to sleep?

Question

i have alot of trouble to full asleep, i feel tired and all, and when i lay down and relax i can never full asleep, i lay there with my eyes shut for about 30mins - 1hr or more to just full asleep, then in about 2hrs i wake up and have the same trouble to go back to sleep and i dunno what i can do so i can have a nice good sleep for once =( any ideas? please =( ?

and please don't say sleeping tablets or any tablets i cant take them..

i herd a cup of warm milks is ment to work but i dont drink any milk havnt since i was around 4yrs old..

Answer 1

A lot of people have already provided good advice. But the number one thing to take away is you can't force yourself to go to sleep. That is counter-productive and will only keep you awake.

I have trouble sleeping and the only way I can get a good nights sleep is to stick to a routine. Go to bed at the same time and wake up at the same time every day of the week. That means if I stay out late on Friday or Saturday, I'm waking up at roughly the same time I would during a weak day. If I'm tired during the day I will take short naps, roughly 15 mins.

A couple other things to try; stay out of your bed during the day. You need to mentally associate your bed with sleep and only sleep. Don't read in bed or watch TV in bed before you go to sleep.

Give yourself time to unwind before you go to bed. If you're stressed about something or have had a busy day, establish time in your routine to relax and do nothing. I find that I need at least an hour to just chill after stressful days before I can go to sleep without having anything on my mind that keeps me awake. (As a side note, chill means don't do anything that excites you. So don't watch your favorite TV show or play xbox during this time.)

You may also be forcing yourself to get more sleep than what you actually need. Most people need between 6-8 hours, but there are freaks of nature that work perfectly fine off of 4 hours. You may be one of the people that require less than 8 so try getting by with a little less sleep and see how you feel.

Also, don't drink any caffeine or energy drinks in the evening. So no soda with dinner. That goes for tea as well (it has caffeine). Warm milk has been shown to help people relax as well as UN-caffeinated tea. If you can't drink milk because you are lactose intolerant, try getting lactose free milk. It doesn't taste that bad, trust me.

After all this, I still have nights that I can't fall asleep. I find if I try to fight it and make myself fall asleep I only make the situation worse. Not only will I hardly get any sleep that night, the next I'll have the same problem and the next night and so on. It can be a bad cycle. The only thing I found to get out of this is to not fight it. If I can't sleep, I'll get up and do something that is boring ... which sadly means I'm usually working at 2am. I’ll continue working until I feel tired and then go to sleep for the rest of the night.

Hope this helps!

Answer 2

Why won't you drink milk? You should really try it - it doesn't even have to be warm to work; milk has tryptophan in it (same stuff that it's in turkey - it makes you sleepy).
Try turning off the TV and getting off the computer at least 30 minutes to an hour before you need to go to bed. Relax with a book and turn most of the lights down.
When you do lay down, try putting your body to sleep first - start with your feet; keep them really still for about 10-20 seconds, then move up to your legs, your hands, etc and by the time you are at your neck you should be either asleep or very close to sleep.
If the problem continues, you may want to see a doctor. You say you're waking up in the middle of the night and that may mean you have insomnia - first, try some other things; your internal clock could just be off.

Oh, and make sure that you try to go to bed at the same time every night - even on the weekends.

Answer 3

I've regularly had issues drowsing. I'll opt for two weeks with a million-two hours max a night time, earlier than it ultimately catches up on me, after which I'll have a couple of well nights, then again to no sleep once more. I do not know why-were love it for so long as I can take into account. But such a lot of my high-quality suggestions occur while I'm seeking to sleep.My mum has the equal crisis

Answer 4

You need Physical and Brain works to do.

Do not ever think that you have sleeping problem.

Just dont force yourself to bring sleep.

Watch T.V. long time before you go to bed but dont think anything related to sleep.

Continue this all above practice honestly for 3 months, I bet for a good sleep for you.

And pls pls pls drink warm Milk 30 minutes before you go to Bed.

Again, Never think anything about your Sleep rather try not to get sleep, read Books after T.V.

Write me if it works.

Answer 5

try drinkin a hot cup of tea and eat some biscuits before going to sleep...then go on you bed and read a book(preferably one which is likely to be boring...i mean one which is big in size and with small text). there's biology in that; tea contains a drug which makes u feel drowsy and is a depressant, that is it relieves you from any tension. i hope this helps you.
I've tried this few times and it works on me.

Answer 6

darling, drink milk...

and a good way is to 'tire' yourself....you can run around, clean your room, or play dance revolution..if you get tired, you can find that sleeping is very easy.