i cant get to sleep?

Question

im 13 and i cant usualy get to sleep until 11 at night but why it is realy anoying.
can someone help me with some relaxation skills or something to help me thanks.

Answer 1

Maybe you need to work off some extra energy during the day so you'll be good and tired before 11

Answer 2

Try to avoid eating anything containing sugar at least 5-6 hours before you are going to bed.
Make sure your bed is a comfortable place to sleep/rest
Then try to imagine that you are out walking in a terrible storm and that you come to a safe comfortable house. Imagine that you are safe there and that you now need to rest. Think of the bad weather outside and how nice and snug you are.
You will soon drift off into a soothing sleep.
At least it's worth a try.

Answer 3

When i cant get to sleep i lay on my back and start tensing muscles and relaxing them its makes you verry relaxed and sleepy tyr this::

scrunch your face up and hold for 5 seconds then relax
tense all your chest upper back and arm muscles then hold for 10 seconds and relax
Tense your stomoch muscles hold for 5 seconds then relax
Tense your legs hold for 10 seconds then relax
point your toes dont hold two long can result in cramp so just hold for about 3 seconds then relax
turn to where ever you feel coumphy then close your eyes and just blank your mind out of everything

hope this helps you
good night

Answer 4

We are all different and we all have different sleep patterns. Maybe 11 pm is when your brain naturally wants to switch off. The worst thing you can do is worry about it. Try reading a good book or listening to some radio program (without disturbing others of course). That will relax your brain and you will go to sleep earlier

Answer 5

make sure you always get up before 8am on a weekend and at least 7am on a school day.

have a bath before bed.

go upstairs half an hour before 'lights out time' and read, draw, write a diary or do something quiet that doesnt involve looking at a screen.

try and keep to a routine, so your body clock knows when its time to sleep and when its time to be awake.

not being able to sleep is very annoying so i wish you all the best and sweet dreams! :)

Answer 6

what you need to do, is get a book, and start reading it when you should be sleeping, if that doesnt work have the tv on as well, your eyes will want to focus on the book/tv and will start to feel tierd, really open your eyes and make yourself watch or read. then when you feel yourself starting to drift of, turn the tv off n the light off then try it, if not. make up a story in your head, like what you will do the next day, or if you met ur favourite actor.
that always helps for me

Answer 7

What has helped me is going to bed with the radio on, set to speech not music. Or if you dont like any speech stations, play yourself a CD of someone reading a story. If you dont want to buy a CD, you can borrow them from your library. Dont have it turned up too loud, because you dont want it to keep you awake. You want it just loud enough to provide a soothing background noise as you drift off to sleep.

PS Dont forget to take a cup of cocoa or ovaltine or warm milk to bed with you too.

Answer 8

Three things come to mind. Eat a banana, drink milk and deep breathing. Try 1, 2 or all three. The banana and milk both contain the same compound that is in turkey that makes you sleepy. As for the deep breathing, inhale slowly to the count of ten, then exhale to the same count relaxing your body as you go. Do it ten times then lay quietly. You should be asleep pretty quickly.

Answer 9

It helps me to hear a fan. Or a water fountain. There are also lots of relaxation tapes to choose from in most stores.

Answer 10

i always find a nice hot bath about an hour before bedtime with aromatic oils in does the trick. stay away from tv or computers, and just chill out and relax in bed maybe with a book or magazine. this should have you with the zzzzzzzzz's before you know it