How do I get myself to go to sleep? No suggestions of drugs or alcohol, please.

Question

Seriously, I have a problem- I can't fall asleep until at least 2 am usually, even though I have to be up by 5:30. I'm exhausted all day but then when night falls, I suddenly become alert. I've always been a nightowl, but it's gotten really bad in the last year or so. I've tried cutting out caffeine in the afternoons altogether, drinking herbal teas such as chamomile, meditating, and I even started exercising in the afternoon because I heard it makes you sleepy a few hours after you're done. Nothing works. I remember having troubles sleeping even as a child, so am I just an unchangeable nightowl doomed to be a zombie during the day for the rest of my life? Lol any suggestions? I'm scared to try melatonin tea or any sleep aides because I heard that in the long run they can make sleep problems worse.

Answer 1

Don't believe the hype, OTC sleep aide medications help you start a sleep routine. They're not addictive like the prescribed medications. Personally though, I too suffer from not being able to sleep enough. But unlike yourself, I don't have to get up that early. If I do for some reason though, I drink energy drinks during midday, thus making me crash later on in the evening. I sleep pretty good after that.

Answer 2

Looks like you've tried many of the things I'd suggest. How about reading a boring book at night?

Answer 3

I know what you mean by no drugs, sleeping pills are the worst, but they do work.

Meditate in bed if you've been practicing.  Wake up early and go to bed late, that helps.  It could be stress related, are you thinking all the time you're trying to sleep?  If you are, then get a diary and write down some bad thoughts and put it aside, then get another diary and write down five things that you'll want to enjoy tomorrow.  

Seriously though, if it's THAT bad, then I'd consider a sleeping pill.  You don't have to take them every night, but just for two nights to get you started on a normal sleeping pattern.  If nothing works and you've tried everything, I think it's time to see a doctor.

Answer 4

Natural remedies include warm milk, melatonin, valerian, 5-HTP and others that you can find in a web search for "natural sleep remedies".

Answer 5

I was a little apprehensive too but I needed to get a handle on my sleep issues. I used to be like you and exhausted all the time. It started to interfere with my studies and I knew I needed to do something about it.

Anyway, I take these Melatonin Lozgenges by Nature's Way. Each tablet contains 2.5 mg and that's WAY too much for me. I put one under my tongue, as per the instructions, and I felt depressed and weary for a week. Now I just swirl my tongue on one about 3-4 times, no more than 6 and within 15-30 minutes I start feeling my arms get heavy and sleep comes. I feel better and more rested the next day when I take less. LESS IS MORE when it comes to melatonin! You can research how much our bodies naturally produce and it's no where near 2.5 mgs, I've read figures as low as .05...also as a woman you should be informed on how melatonin affects other hormones such as progesterone and estrogen. There are a lot of informative articles out there.

Good luck!

Answer 6

do homework

or read something boring.

i know you said no comments about drugs but i had the exact same problem as you and if i smoke weed at night i fall asleep within a matter of minutes and wake up refreshed and energetic! it works wonders!  

Answer 7

Try to have a nice o****m...should put you right to sleep

Answer 8

Try this.

Tell your brain these things and do them with your body while you're thinking them, and breathe deep. Start by breathing in and out as deep as you can with your eyes closed, then tell yourself, "I am relaxing my toes". Then relax your toes. "I am relaxing my feet". Then relax your feet and so on. Work all the way up to your head, and if you're not drifting off then start over again with the toes, but tell yourself that your toes are relaxed instead of that you are relaxing your toes.

Exercises similar to this one are actually the introduction to many hypnotherapy routines, and the idea with hypnosis (which is not exactly "you are getting sleepy" with a swinging watch) is to bore the upper levels of the brain in order to allow the subconscious to be more easily accessible.  If you don't go for it, then just do the relaxation bit to fall asleep, it should help. You're always fully aware of what's going on during hypnosis, and the more willing you are to accept suggestions, the easier it is to be successful.  If you're actually interested in using hypnosis as an alternative therapy for changing your sleep schedule, there are a couple good books you can look into. My favorite is "Hypnosis For Beginners" by William Hewitt, which (even with the cheesy cover and stuff) actually has quite a number of great routines from beginner to advanced and some very useful info.

Good luck! :)

Answer 9

You sound just like me! I was scared to try  melatonin  also... but then my brother who had the same sleeping probs as me went on it for awhile... and it worked really well for him soo I tried and it works great.