I suffer the problem of sleep.?

Question

Since two or three years, I have this problem: in the evening, when I feel tired I go to bed. But when I'm in the bed, I'm not sleepy any more: my head turn more and more clear, more and more active, so it takes me at least one hour to fall asleep, sometime more than two hours. And then in the morning it's difficult for me to awake and to get up.

What can I do except taking sleeping tablet, please?

Thanks for your answer.

Yes, the problem is when i'm in bed, i think of ALL things and no matter what. It's out of my mental control, i donn't want to think of anything but that comes to my brain by its own.

Answer 1

Number one: Cool down your body.

Take a warm bath so when you go into your room you feel cool. This really helps me a lot. When our bodies are cooler, they are less active and thus sleep is more easily induced.

Number two: Go to bed WHEN you feel sleepy enough.

If you don't you could end up lying in bed feeling bored and trying hard to fall asleep, and when it comes to sleep if you try too hard you're gonna fail.

Number three: Have a routine.

You might need to find a regular sleeping time. Having a routine means your body knows when to fall asleep. If you get into bed and you don't fall asleep soon enough, get out. This means that your brain will associate being in the bed with falling asleep. A lot like how sitting on the toilet makes you wanna get something out, even if you didn't feel anything previously. This is perhaps the most important and useful tip I have for you. =)

Lastly, if all else fails... See a doctor it might be a medical condition. It might even be a symptom for a more serious problem.

Answer 2

if its not all the time that your having trouble sleeping, try taking some very light medication before going to bed, the drowzyness sideeffect can be a good thing, just take 1 asprin or paracetamol or even ibuprofin 20 minutes before bed, just one. it does you no harm an it just gives you that little push you need to fall asleep, works for me. dont buy sleeping tablets, if you take them more than 4 or5 times on the run, when you want to come off them, you get REEEEEALLY nasty withdrawals which include NOT being able to sleep for about a month after youfinish taking them. my sister went through it an its horrible. although i wouldnt reccomend taking them all the time cause this can happen if you take them to much, but 100% HERBAL sleeping tablets no more than once a week can be ok as long as theres a few days between taking them. you can buy them in health stores and some drugstores an there not very expencive. DO NOT buy them online, herbal ones MAYBE if they are a genuine health supplier but look for reviews of the supplier elswhere first. this website looks OK but i dont know how much you could trust them for things like sleeping tablets. from the looks of it though, they only sell what you can buy in pharmecy's and even just supermarkets. go to a health food store like Holland & Barrets or a Health Rack store, i know there expencive but you would probably pay the same for normal sleeping tablets which are practically harmful. also, try finding a herbal tea with chamomile and passionflower in it, the NHS reccomend it to people with insomnia as its been proven to help you sleep. its worth giving it a try if its reccomended. your really best off going to your doctor, you might find that its actually something else that just causes restlessness. but ether way, he will know what t do. hope this helps an hope you get what you need =)

Answer 3

I have the same issue and was also hesitant on taking sleeping pills. I often went days without sleep (to the point of hallucination) and just could not rest my mind enough to fall asleep. The best remedy I found was marijuana. I smoke a joint before I go to bed and it relaxes me enough to fall asleep easily with out causing me to become groggy and crash. Also, marijuana has a MUCH LOWER risk of dependency and causes me to sleep deeper. If you are totally against the idea of marijuana I have a few other tips:

-try stretching before you climb into bed
-drink a glass of warm milk.
- If you can not fall asleep with in 15 minutes of lying in bed, get out of bed and walk around your home for a few minutes and try again. Lying in bed restless will prolong being awake. - Do not smoke cigarettes (if you do) during the night because it causes you to become more alert
- try envisioning a white blank piece of paper while you are lying in bed
-buy a Cd of soothing nature sounds
-go for a walk before bed
-do not eat too close to your bedtime

I hope these help.

Answer 4

There are many reason why sometimes we have a hard time in sleeping.

first, we need to check the food we eat before sleeping, avoid food that contains many ingredients (ex. noodles etc.) or drinking tea, coffee or chocolate etc. they have ingredients that stimulates our systems thus making our internal organs work nonstop or double time. Also, drinking milk can help sometimes too.

second, sometimes we think too much that makes our thoughts uneasy, unrelax. In order to resolve this, try diverting your thoughts into something peaceful.

listening to mellow type of music may sometimes helps us relax.

That is all i can say :D

Answer 5

exercise in the evening...like a 30 minute walk or run.....it helps you avoid feeling so worn out early in the evening (gets you kinda pumped up) but when you go to bed you will fall asleep in a more sound way.

Answer 6

Maybe while you're in bed you think of a lot of stuff.
I suggest that if you try to sleep don't think of anything anymore just relax.

Answer 7

Try drinking warm milk before sleeping.
Or drink something warm, listen to light music on low volume.
:]

Answer 8

turn a fan on for noise. concentrate on it. take a warm shower before bed. count numbers backwards. exercise before bed.

Answer 9

Get yourself a hot piece, and go at it until you are just too worn out to continue...rawr!

Answer 10

Lack of sleep or sleep deprivation has gone on to become one of the most troubling problems for many women. Most women do not get the required amount of sleep which affects their productivity throughout the day. Sleep deprivation can cause daytime fatigue, difficulty in concentration; sleeping at the wheel and thus traffic accidents. It can also hasten the aging process. It depresses the immune system thus makes the person at risks for infection and diseases. It causes the dark circles and eye bags under the eyes. It can cause stress and anxiety. It's funny though that too much sleep can also cause daytime fatigue.


Health professionals recommend that adults need at least 7-8 hrs of sleep each night. For children, at least 9 hrs of sleep and sometimes more depending on their age, is recommended.


Overlooking the single most important thing you can do for your health is easy with all the clamor surrounding various health products in the marketplace. But good-quality sleep goes far and beyond those products when it comes to restoring your health. And best of all, sleep is free.


Organizing your life so you get the highest quality sleep possible is well worth the effort. And quantity doesn't necessarily equal quality: You may sleep for many hours, but if your sleep isn't deep enough, or if your sleep cycle is disturbed, you may still be at greater risk for illness. A simple way to gauge the quality of your sleep is to see how refreshed you feel when you wake up


How much sleep is right for you?

Some people feel fine with 4 hours of sleep, and others require up to 10. Older people tend to need less sleep than younger adults; children and teens need the most. The right amount of sleep for you is the amount that allows you to awake refreshed and have energy throughout the day.


Some experts say that you are sleeping the right amount for you if you do not need an alarm clock to wake you in the morning. Others suggest that you note how long you sleep during vacation--when you do not have to get up at a certain time--and use that schedule as a guide. During the first part of your vacation, you may sleep longer to make up for a prior lack of sleep, but the length of time you sleep after vacationing for a few days is probably the best amount for you

Five keys to optimal sleep


1) Rise and shine. Spending a few minutes in the early morning sun helps your biological clock align itself with the cycles of nature. Bright morning light stimulates the release of serotonin, the hormone of wakefulness, and helps the brain reduce levels of melatonin, the sleep hormone.


2) Have your evening meal early. Finish your evening meal by 6 or 6:30 p.m. so your body's digestive processes can be at rest when you go to bed. If you need to change your meal times earlier in the day to do this, then work backward accordingly.


3) Go to bed at 10 p.m. Your body was designed to sync with the cycles of nature -- including daylight and darkness -- with the optimal time for sleep falling between 10 p.m. and 6 a.m. If you're in the habit of staying up much later than 10 p.m., begin getting up progressively earlier by a few minutes each morning, over several days. This will make it easier to go to bed earlier in the evening until you reach your target.



4) Reduce stimulants. If you find it difficult to get to sleep around 10 p.m., try cutting stimulants out of your diet -- particularly caffeine products like coffee, chocolate and black tea -- even in the morning. These take a long time to be eliminated from your body, and their effects can linger into the evening.



5) Quiet your mind. If your body is tired but your mind is active, try meditation or prayer. But don't make it hard work; use a simple and gentle form, such as repetition of a thought or phrase, or just focus on following your breath in and out. Relaxation music is another excellent way to soothe an anxious or active mind.


Tips for getting back to sleep :

Try visualization. Focus all your attention on your toes or visualize walking down an endless stairwell. Thinking about repetitive or mindless things will help your brain to shut down and adjust to sleep.
GET OUT OFBED -if unable to sleep. DON'T LIE in BED - awake. Go into another room and do something relaxing until you feel sleepy. WORRY about falling asleep actually keeps many people awake.
Don't do anything stimulating. Don't read anything job-related or watch a stimulating TV program (commercials and news shows tend to be alerting). Don't expose yourself to bright light. The light gives cues to your brain that it is time to wake up.
Get up and eat some turkey. Turkey contains tryptophan, a major building block for making serotonin, a neurotransmitter, which sends messages between nerve cells and causes feelings of sleepiness. Note that L-tryptophan doesn't act on the brain unless you eat it on an empty stomach with no protein present, so keep some turkey in the refrigerator for 3am.
Consider changing your bedtime. If you are experiencing sleeplessness or insomnia consistently, think about going to bed later so that the time you spend in bed is spent sleeping. If you are only getting five hours of sleep at night, figure out what time you need to get up and subtract five hours (for example, if you want to get up at 6:00 am, go to bed at 1:00 am). This may seem counterproductive and, at first, you may be depriving yourself of some sleep, but it can help train your body to sleep consistently while in bed. When you are spending all of your time in bed sleeping, you can gradually sleep more, by adding 15 minutes at a time