how can i sleep better?

Question

i am sleeping like 9 hores and feel like i didnt sleep at all
i m not physically tired but when i sleep i can wake up with any low voice or anything i m like half asleep!
and while i m sleepingl i see are images of the day
i feel like i dream all the night long !!! its like my brain doesnt shut off
how can i sleep deep?

Answer 1

You will have to handle it!

Sleep is the state of natural rest observed in most mammals, birds, fish, as well as invertebrates such as the fruitfly Drosophila. It is characterized by a reduction in voluntary body movement, temporary blindness, decreased reaction to external stimuli, an increased rate of anabolism (the synthesis of cell structures), and a decreased rate of catabolism (the breakdown of cell structures). In humans, mammals and many other animals which have been studied, such as fish, birds, mice, ants and fruitflies, regular sleep is necessary for survival. The capability for arousal from sleep is a protective mechanism and also necessary for health and survival.Currently, scientists divide sleep into two broad types: rapid eye movement (REM) and non-REM (NREM) sleep. They are very different from each other, so much so that some scientists consider them 2 of the 3 states of 'being': awake, non-REM sleep and REM sleep.

REM sleep is thought of as 'an active brain in an inactive body', and is the stage where most dreaming occurs. REM sleep is characterized by an EEG that is 'low voltage, mixed frequency', similar in appearance to the awake EEG. During REM sleep there is loss of skeletal muscle tone, and an active sympathetic nervous system. When penile erections occur during sleep they usually occur in REM sleep.

By contrast, NREM sleep is 'an inactive brain in an active body'. There is relatively little dreaming. Non-REM encompasses 4 stages (1-4), with stages 1 and 2 'light sleep' and stages 3 and 4 'deep sleep'. They are differentiated solely by the EEG (in contrast to REM sleep, which requires relative absence of muscle tone and rapid eye movements to properly characterize). There are often limb movements in non-REM sleep; the parasomnia sleep walking occurs in non-REM.


Stage 4 Sleep. EEG highlighted by red box.
REM Sleep. EEG highlighted by red box. Eye movements highlighted by red line.Non-REM accounts for 75–80% of total sleep time in normal human adults, and consists of four stages:
Stage N1, with near-disappearance of the alpha waves seen in awake states, and appearance for the first time of theta waves. (Alpha waves have a frequency of 8-13 Hz (cycles/second). Theta waves have a frequency of 4-7 Hz.) Stage 1 is sometimes referred to as somnolence, or "drowsy sleep". It appears at sleep onset (as it is mostly a transition state into Stage 2) and is associated with the sudden twitches or hypnic jerks many people experience when falling asleep. While these are normal and of no concern, the hypnagogic hallucinations which some people may experience at this stage can be more troublesome. During this period, the subject loses some muscle tone, and conscious awareness of the external environment: Stage 1 can be thought of as a gateway state between wake and sleep.
Stage N2, with "sleep spindles" (12–16 Hz) and "K-complexes." The EMG lowers, and conscious awareness of the external environment disappears. This occupies 45–55% of total sleep.
Stage N3, with delta waves, also called delta rhythms (0.5–4 Hz), is considered part of slow-wave sleep (SWS) It predominates the first third of the night. This is often described as the deepest stage of sleep; it is exceedingly difficult to wake a subject in this state. This is the stage in which night terrors, bed wetting, sleepwalking, and sleep-talking occur.
REM sleep is popularly associated with dreaming, especially bizarre, visual, and seemingly random dreams; however, dreams can also occur during sleep onset (hypnagogia) and during all other stages of sleep.[1] REM sleep is predominant in the final third of a sleep period; its timing is linked to circadian rhythm and body temperature. The EEG in this period is aroused and looks similar to stage 1, and sometimes includes beta waves. Also known as Stage 5 sleep.
Active Sleep is a phase of sleep in neonates that appears similar to REM sleep in adults. While it depends on age, neonatal sleep is sometimes scored as Active Sleep, Quiet Sleep, and Wake. This is less specific than the classification of adult's sleep, and is often based on behavioral criteria due to the technical difficulties arising from recording EEG from the neonate.
Scientists are divided on the precise relation between Active Sleep and REM sleep. Some suggest that they are similar, while others say it is an entirely different state, which represents aspects of the developing CNS that are not present in a mature brain, and that certain aspects of REM are not present in Active Sleep due to the immaturity of the CNS in the neonate.

Sleep proceeds in cycles of REM and NREM phases. In humans, this cycle is approximately 90 minutes. Each phase may have a distinct physiological function. Drugs such as alcohol and sleeping pills can suppress certain stages of sleep (see Sleep deprivation). This can result in a sleep that exhibits loss of consciousness but does not fulfill its physiological functions.

Each sleep stage is not necessarily uniform. Within a given stage, a cyclical alternating pattern may be observed.

Both REM sleep and NREM sleep stages 3 and 4 are homeostatically driven; that is, selective deprivation of each of these states subsequently causes a rebound in their appearance once the person is allowed to sleep. This finding leads to the ubiquitous assumption that both are essential in the sleep process and its many functions. REM sleep may also be driven by a circadian oscillator, as studies have shown that REM is temporally coupled with the circadian rhythm of temperature.

Answer 2

I'm a very light sleeper too and it seems like i can never get enough sleep. Here are some tips that i've been given and some really help:

Obviously, don't drink caffeine 3 hours before bed and don't eat anything2 hours before bed

Don't exercise for at least 3 hours before you go to sleep

Try taking Melanin..it's a supplement that you can get from the GNC or WHole foods..it doesn't work for anyone but it worked for my dad

Take a warm bath or drink some warm milk or hot cocoa before bed

Don't watch TV in bed...your bed is just for sleeping

If you wake up in the middle of the night, and can't go back to sleep, get up and do something, don't just lie there

Most importantly don't freak out if you can't sleep...

You could try some OTC Sominex which contains Diphenahydramine CHloride which is just Benadryl...I take that at night and if your sleeping issues persist talk to your doctor about a RX...

Good luck w/ your shut eye!!

Answer 3

Try sleeping less (I know, sounds crazy), too many hours over 8 and you'll feel sluggish for the whole day. Try sleeping 7 hours a day for a week, do some physical activity during the day, and go to bed at a reasonable time. If you have your mind on things, don't try to force yourself to sleep. If you sleep less (as I recommended the 7 hours) you'll be more tired at the end of the day. Oh, and do you eat meals right before you go to sleep? Thats also a no no.

Answer 4

I also sleep nine hours but wake up as newborn. Anyway, go to sleep no late than 10:30 PM and set your clock for 7:30 AM. During day time try not eat junk food (or fast food). In morning when you wake up, tell yourself a plan for day (even if you believe that your day plans never come true). Think of how good you feel, go ahead put some cloth on, go to bathroom to wash your face with cold water, and brush your teeth (and if you shave, also shave). After all, drink filtered water (no juice, tea, coffee, etc.) and take a jog, but do not run as if you were dog. When jogging, think of something good such as your last summer vacation. Yet, when jogging, inhale and exhale slowly in order to stimulate your mind to work. After jogging, come home and take a quick not-hot-and-not-cold shower which should be more close to a cold shower. After that try to meditate, and then eat a breakfast that contains grains (cereal or oatmeal). After all of that, do whatever you want, but not watching TV or playing PS. Do something outside like plant a flower or go to mall (do not spend a lot of money or frustration will come and make you mad dog), or even better meet your friends and family and do something fun like to go park, museum, theater, etc. After all, you must feel refreshed and not be sleepy at all. If this doesn't help, talk to your doctor about prescribing Lunesta (or other drug that helps you fall asleep and wake up refreshed).

As other say, do not drink any alcohol and coffeine (coffee) 4-3 hours prior going to sleep otherwise you will find it hard to go to sleep. In morning you can drink coffee but do not drink alcohol.

HINT: Take some creative classes such as yoga, fencing, chess, etc.

Answer 5

it sucks doesn't it? I have this same problem. No matter how little of how much I sleep I always feel tired. But unlike, you I can sleep through most noise.

Anyway, I talked to my doctor about this and he refered me to a sleep specialist at the Lovelace Health Center. On June 1st they are going to do an overnight sleep study on me to try and figure out what kind of sleeping disorder I have. I'm told they will hook up electronic monitors to me while I sleep over night and then analize the data.

A few years ago a doctor told to try exercising. Well I lifted weights, put on 60 pounds of body mass, and was EVEN more tired then I was before. The exercise made my body really tired and relaxed, but after I slept I still felt tired like I did before.

Answer 6

9 hrs? WOW most people barely get 5-6. Ok, ummm how about trying to listen to calming music like kenny G or Sade and let the music take u on a journey. If your brain is focused on what u did during the day then that means u might be stressed or have things to resolve. Deep breathing before bed might help. Hot tea before bed and make sure you are totally comfy. Comfy clothes and bedding. Get a quality pillow. I think thats most important. Try getting body masages every few weeks. gl.

Answer 7

don't do anything that involved the auld brain too late before bed, some light exercise instead, I;ve found a few drops of lavender help unwind me and getting a routine (sounds so bloody dull but after years of working in bar and suffering from lack of sleep I appreciate what good sleep is)

stuff like that, generally being good to your body and if you're worried about stuff (this will sound way too oprah for an irish woman...) write it down instead of thinking about it during the night...

oh and a punch bag is great, belt the living be-jeazus out of it every other evening and you will be zen and sleep so much better

Answer 8

Nearly everyone suffers this problem at one varied point or another in their life, some even more than others such as possibly your case, but I know how to treat it, naturally. For a very economical price you can get natural melatonin from your local Wal-Mart in the vitamin section which helps your body to produce more natural Serotonin at bed time to enhance sleep. There are zero side effects, other than a good nights sleep, and it is non-habit forming. It is just a great vitamin supplement.

Search the key word "Melatonin" on your Yahoo search engine to confirm what I'm telling you. It naturally provides me a great nights sleep every night after trying for years to sleep at night before I found this dietary supplement. I wake refreshed and full of energy as I am only promoting my body's own ability to sleep. The best brand comes in a purple bottle from the company "Natrol" and is labeled Melatonin 5mg (1 tablet at night). Again, it is non-narcotic as it is a natural supplement and is found in the vitamin and health section at your local Wal-Mart. It's the best kept secret for sleep I've ever experienced for a great nights sleep every night. By helping the body to produce more Serotonin, which is your body's "chill out" hormone, the Melatonin lowers stress, eases your mind, and thus promotes restful sleep.

Answer 9

-Keep regular sleep habits.

Try to get to bed at the same time and get up at the same time every day—even on weekends and vacations.

-Avoid caffeine and alcohol in the late afternoon and evening.

If consumed too close to bedtime, the caffeine in coffee, soft drinks, chocolate, and some medications can keep you from sleeping or sleeping soundly.
Even though it can make you feel sleepy, drinking alcohol around bedtime also can disturb sleep.

-Avoid daytime naps.

Sleeping in the afternoon can interfere with nighttime sleep. If you feel you can't get by without a nap, set an alarm for 1 hour. When it goes off, get up and start moving.

-Reserve your bed for sleeping.

Watching the late news, reading a suspense novel, or working on your laptop in bed can stimulate you, making it hard to sleep.

-Time your exercise.

Regular daytime exercise can improve nighttime sleep. But avoid exercising within 3 hours of bedtime, which actually can be stimulating, keeping you awake.

Answer 10

make sure that you have something that can act as white noise like a fan or something, and just try to get a routine, like find out whats your favorite sleeping position, but work up to it. lets say you like laying on your stomach and your head facing right. first start off with laying on your back and your head facing left, and as you get more tired, turn from your back to your stomach, and then turn your head to the right after you feel more comfortable. Also find out what types of pillows you like, soft or firm. and make sure you go to bed and wake up around the same time. Going to bed when its dark and waking up when its light gets you much better sleep than going to bed at 3am and waking up at 12pm. once you start getting better sleep the images will go away because you wont be as tired as well.. if you remain tired try eating more to give you energy

Answer 11

Drink 2 glasses of red wine, then put a pillow below one of your legs and start to sleep sideways, and it will help you..


Also, if you want to remember your dream, when you wake up, dont move from that spot, and it helps you remenber what you just dreamed about.