How can i get to sleep better?

Question

Im 13 and i have real trouble to get to sleep, Normally it takes me two hours or more to get to sleep, is there any ways that will help me sleep better

Answer 1

are you getting enough exercise??  are you active??  try getting a good amount of fresh air and exercise and i bet you'll pass right out!!

Answer 2

Get plenty of exercize, that will not only lead you to sleep better, but you will feel a LOT better overall. So take a jog every now and then, start slowly then work your way up. you'll start to feel better over all and have better sleeping habits. if this does not work, you should go to the doctor as you might have depression which causes insomnia.

Answer 3

If it is and has been a constant problem, you should go to your doctor, you may have insomnia.

If not then you should follow these steps to a good nights sleep.

If you don't already have them, buy blackout curtains. They will make you room dark form the moment you close them. When it is dark, you brain releases a chemical that makes you sleepy. Since is summer, the nights draw in pretty late, and it can still be a bit light late at night, which means you body will think its only evening and not release as much of this chemical.

Secondly, you should make sure you don't have to many carbohydrates, slow-energy releasing foods or sugary foods late at night. Theese will give you energy which will keep you awake. Try not to eat 1-2 hours before bed-time and eat food that wont gove you too much energy, for instance fruit, or you could alternatively have a smoothie, pure orange juice or water.

Thirdly you should do plenty of exercise. This will use up all the spare energy from meals so it won't keep you awake at night. Even figgeting can be good for you. Try and get into a habit of swinging you legs when sitting on a chair of something. Figgeting can burn up to 200 calories a day and will use up the leftover energy.

Also you should make sure you bedroom and bed are the right sort of environments to sleep in. I have halogen ligths in my room, which made my room really warm, so i brough a bedside lamp that i could put on at night so my room was the right temperature to sleep in. You should make sure that your bed is comfy,  that you don't have too many soft toys on your bed, you don't have too many or too little pillows on your bed and that you have the right type of duvet for the season. I have a thin duvet for summer and a thick one for winter so i don't overheat or freeze. If you have an old matress (more than 5-10 years), consider changing it, especially if it is quite lumpy. A bad matress can be bad for posture as well as sleep. If you don't want to pay £100 for a new matress, buy a matress cover, which make your old one feel as good as new.

Finally, you shouldn't try to activate you mind late at night by watching too much TV or being on the computer. Instead do some positive brain exercises, such as reading, which activeate mor eof the brain, but in a less stenuous way. Maybe buy some of the books by the TG presenters. I am currently reading Don't Stop Me Now by Clarkson!

Hope this helps!

Answer 4

I had this since last June- Last June (2007) I had one night where I couldn't fall asleep for 4 hours- went to bed at 11:30 and fell asleep at 3:45. I was so worried that for one week I had sleeping troubles. Finally, that subsided But from then on I have occasional nights of no sleep or very little sleep. I found that the more you worry about sleep the more insomnia will happen. For the past two weeks, every time I go to bed, I just said I don't care if I fall asleep or not. It works very well.  

Answer 5

avoid sugar and junk food.  Protein and whole grain foods with skim milk helps.  No soda pops and water is your friend.  Drink warm milk with Nestle sugar free with some apple an a little cheese.

Answer 6

i used to have the same problem. you can try to do things during the day that will make you tired like exercise. that way you will be tired by the end of the day and you'll sleep well