I am finding it very hard to sleep at night! any suggestions on how to get a good nights sleep (non-drugs)?

Question

I am quite stressed with school work at the moment, and just cannot sleep!! any ways to get a good nights sleep without drugs?
thanks!

Answer 1

yeah i often have this sort of problem it really sucks, i find i often can't sleep because I'm restless so trying to go for a run sometime in the afternoon or doing a bit of exercise may help.
Otherwise you might be stressed in which case remember to take a break from work at least every hour or 2. don't work straight up to bed time, try taking 15-25 min of before bed doing something relaxing you like, reading, have a shower etc.
good luck with your school and hope it helps.

Answer 2

These guys are right about exercise earlier in the day. I always get at least a walk in the morning, maybe swim or run. I heard that taking a cool shower just before bed helps to lower your body temp. I tried it and I think it helps a bit. Avoid all caffeine, but especially after about 1 or 2 in the afternoon. I don't know about your faith, but prayer helps me a great deal. I tell God goodnight and ask Jesus to take care of my worries for me til morning. He does, and sometimes He even fixes things for me before I wake up!

Answer 3

Tips for a Good Night's Sleep

Set a schedule

Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. "Sleeping in" on weekends also makes it harder to wake up early on Monday morning because it re-sets your sleep cycles for a later awakening.

Exercise

Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 5 to 6 hours before going to bed.

Avoid caffeine, nicotine, and alcohol

Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep.

Relax before bed

A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.

Sleep until sunlight

If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body's internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.

Don't lie in bed awake

If you can't get to sleep, don't just lie in bed. Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia.

Control your room temperature

Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.

See a doctor if your sleeping problem continues

If you have trouble falling asleep night after night, or if you always feel tired the next day, then you may have a sleep disorder and should see a physician. Your primary care physician may be able to help you; if not, you can probably find a sleep specialist at a major hospital near you. Most sleep disorders can be treated effectively, so you can finally get that good night's sleep you need.

Answer 4

GET OUT AND BE ACTIVE. IT REALLY DOES HELP, EVEN IF ITS ONLY FOR 20 MINUTES A DAY. YOU NEED SOME YOU TIME TO RELAX AND GET YOUR MIND OFF OF EVERYTHING GOING ON AROUND YOU. THIS IS WAT I DO WHEN I FIND THAT I AM NOT SLEEPING VERY GOOD AND IT WORKS FOR ME.