How can I fall asleep without medication?

Question

I can not fall asleep. I usually find myself laying in bed for four to five hours before actually falling asleep for just a few hours. I already work out every day and my body is completely exhausted but I have so much on my mind that I can't fall asleep. I have tried writing things down but I find that it doesn't help unless I actually finish the job I write down. I also have a lavender pillow, lavender diffuser, and lavender hand soap that is supposed to help me sleep. Nothing works! Please help me, school is starting soon and I need to be able to sleep.

Answer 1

You can try focused relaxation. Start with the toes, feet, ankles, calves, knees, thighs, hips, lower back, abdomen, chest, shoulders, biceps, elbows, forearms, wrists, hands, fingers, neck, head.

Concentrating on feeling each body part relax will not only relax you but will keep the thoughts of the day from racing through your head and preoccupying you.

Also remember to breathe deeply and slowly as this will lower the oxygen content in your blood and help you relax.

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I, personally, daydream. I create fantasy worlds and situations and try to visualize them. That takes my mind off the thoughts of the day and creates a smooth transition into dream.