can't go to sleep at night?

Question

I shut the light off and lay in bed. I can't fall asleep. I get up in the night to watch tv or grad a newspaper to read. Or take out a notebook and pen and write about things that are going on and buggy me. I think to much about everything that stessed me out before going to bed but can't seem to sleep. Is there something wrong with me. any ideas about getting to bed faster or getting my head cleared so I can sleep??

yes I exercise 4 times a week.
- running
-hang with friends
-read books

but have to much stess worring about my ex and freinds personal issues to get to bed and get enough sleep

please help

Answer 1

Sounds like you're doing all the right things.
The writing things down is especially good.

I'm the same. The only thing that helped me was meditation. Proper meditation (can be any kind) taught to me by someone who knew what they were doing.
But I didn't keep it up and my sleeping problems have come back.

Caffeine doesn't affect my sleep. Working hard like exercising late just before bed or just working harder in general also makes me tired but it's not very convenient is it.
Listening to music also works well, i'm sure you can find something good. Try instrumental movie soundtracks as opposed to regular music, you can hear clips on amazon etc.

Then just really focus on the music listening to the different sounds, or just relax. If the music has words you'll listen to the words and that will start you thinking. If you watch something, try something goofy or comforting like a kids movie (that adults like too; shrek, nemo etc) or one where you know what happens, something you watch loads of times but don't get bored of. Just as background type noise while you try to relax.

Or buy some dvds of your fav comedy show, because new stuff like whatever's on tv will just feed you new ideas and get you thinking. Comedy will hopefully take your mind off things a bit, you don't want to be (doing any more!) deep thinking.

Some of this might be worth a shot, if you haven't already tried it ?

Also I have heard that you should just leave your bed for sleeping so your body knows that bed=time to sleep. No tv, reading in bed etc. But I don't particularily believe it.

Answer 2

I am having one of these night myself. For my reason is because I took a long nap during a day. Some time drinking herb tea help you relax and get you into a mood for a sleep, especially if you did that every night sort of like ritual before a bed time may eventually telegraph your body "its a sleep time". For now, if you can not sleep, get out of the bed and do not force it until you are ready to go to sleep. In the morning, make sure to get up as usual. I hope you have a set of routine everyday?

Answer 3

Do you exercise? If not, try to go for a brisk walk or jogging before dinner, you will feel good and be able to sleep better. Avoid drinking coffee or tea in the afternoon. Drink a cup of milk around 8 pm. Try not to drink water after 8 pm so that you don't have to go to toilet when you are sleeping.

Do not take any sleeping pills, you will get addicted to it and become dependent on it.

In bed, make yourself comfortable, not too warm or cold, relax your body totally, by taking three deep breaths.

Avoid thinking of any incidents in the day or plan for the next day. Just relax and zzzzzzzzzzzzzzz

Answer 4

I listen to jazz. Thelonius Monk, Miles Davis, Charlie Parker, mainly the classic stuff. It relaxes me and I fall asleep in matter of minutes, usually after a track or two. If you don't enjoy jazz, try some other kind of music. I would suggest instrumentals.