I have trouble sleeping every night,what could i do to sleep?

Answer 1

you are having sleep problems, whether you are not able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible:


Get Daily Exercise. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Try exercising in the morning, afternoon or early evening instead.


Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.


Sleep in complete darkness or as close as possible. When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night.


Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it.


Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.


Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep.


No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.


Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wake-ups.


Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary.


Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 4 feet.


Remove the clock from view. It will only add to your worry when constantly staring at it..2AM..3AM..4AM..5AM..


Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well.


Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.


Get to bed as early as possible. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.


Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.


Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep.


Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.


Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep.


Keep Your Bed For Sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.


If you are menopausal or pre-menopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.


Don't Change Your Bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.


Listen to White Noise or Relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep.

Answer 2

I would have to first state that sleeping pills are not the right resort. Sleeping pills are not good for you. They may cause liver damage. There are several ones; Ambien, Ambien CR, Lunesta 1mg, 2mg and 3mg. All of these sleeping pils also cause the most disgusting taste in your mouth when taking them. Also if you sleep walk normally then you most definately don't want to take these. These medications tend to make people think that they don't know what is going when they are found in there car or outside.. One thing that you can do I take benedryl. This will not make you do things in your sleep and also taking the medication is not good long term but for you to get your body back on the right back on schedule. Also excercise and high saturated food will help as well. Good luck!

Answer 3

Routine is key. Get into a great routine with bedtime and stick to it. I've always read that tv is very bad for going to sleep. It's too stimulating for you to really get sleepy. Other activites that are less stimulating can actually tire you down and help you go to sleep. These are activities like reading or word or number puzzles. I love SUDOKU it is light and challenging and realy tires my brain so that I go right to sleep when I turn off my reading light.

Certain foods can help you go to sleep... drinking a little bit of milk is good whether it's warm or cold. There are some teas that are decafinated that are good to drink a little before you go to bed, I think one is cammomile.

Doing something calming like rubbing your hands, arms and legs down with a calming lotion is relaxing and can help you wind down. Some lotions are made especially for this: Johnson & Johnson's bedtime lotion.

Some sounds and scents are also relaxing and help you wind down. Sometimes I go to sleep listening to a very low classical cd, or nature sounds, also the sound of the ceiling fan on high helps me go to sleep.

Also the bedtime lotion's nice smell is very relaxing.

Avoid drinking or eating foods with caffeine before bed as well as medication that may keep you awake.

Good luck.

Answer 4

Sleep hygiene - dont sleep in the day. Dont drink coffee/ tea/ coke etc before u sleep. Have warm milk. Are u troubled? I mean have u been thinking alot? Coz poor sleep could be due to stress, changes in life etc

Answer 5

See a doctor and rule out health problems.

Get exercise (at least 30 minutes, but maybe more) every day before 4 p.m. (morning is best)

Take time to relax and unwind before bed. Finish your chores before 9 p.m., and then spend an hour reading something soothing or just meditating.

You can try herbal tea, such as chamomile (almost completely safe and mild) or Sleepy Time Plus (it has valerian).

Be sure you drink plenty of water early in the day, and cut out caffeine and extra eating in the evening.

Answer 6

I have the same problem, i watch movies, but sometimes i end up watching the whole movie and be still wide awake.... I read too... And i found out it helps...actually i read this particulare book... A Brief History of Time by Stephen Hawkins...Deep Stuff... Ive found that it helps...for me atleast....
Excercising helps too... Just do some cardio excercises for a while and u sleep better...
Hope u have a good nights sleep....I know what a ***** sleeplessness can be...

Answer 7

Rather than a prescription sleeping drug, try getting some melatonin. It is a natural supplement that you can buy at the pharmacy or any store such as Wal Mart. I tried it, and it really relaxes you. It is not habit forming as other prescription drugs may be. Plus it is very inexpensive.

Answer 8

Take a good hot bath or shower right before bed. Get a calming CD...like nature sounds or something mellow.
Personally I take Trazadone (prescription sleeping pill)...I sleep like a baby! Sweet dreams. P.S. Warm milk can cause crazy dreams!!!

Answer 9

This is a very difficult one ~ Considering that I do not know you.

I am a great believer in 'Natural healing'

1)May I suggest a hot bath or shower prior to bedtime.
2)Drinking a warm glass of milk before you go to bed.
3)A full body massage by your partner (If you have one)
4) Go to your library and investigate 'meditation' ~ Learn how to breathe and relax.
5)Do you have any pets? I believe in the healing power of pets (Cats or Dogs) the 'togetherness and union of Love combine your heart forever' ( My quote),..

Hey, good luck ~ Try not to worry and try to relax and focus on Mother Nature ~ Look around you and appreciate the life and nature that surrounds you!

:)

Answer 10

i had that problem a while ago.And sometimes having too.when i can't sleep usually a lot of thoughts are the cause of this.i try not to think but they come and come..so i try to visualize a black curtain in my mind.then slowly i pull that curtain.and when it is full drawn,my mind goes black.so this way i hide those thoughts behind the curtain.i know it sounds silly but it sure helps a lot...you can try something like this.