I have a problem falling asleep at night and i need a quick and free way to get myself to sleep!!!?

Question

I have a problem falling asleep at night and i need a quick and free way to get myself to sleep!!!?

Answer 1

there is clearly something bothering you or you're worried about..

try figure it out

Answer 2

well its well known that lavender is used for this purpose. what you need is lavender pure essential oil, you can put a drop under each nostril or on the pillow..but it must be the pure essential oil...be careful not to use too much at once or it can make you a bit dizzy if you do....hope this helps.

Answer 3

Get your self a routine.

Say you got to bed at 11p.m, try having a a warm/hot bath abut 9, for about 30 mins, then turn the t.v. off about 10 and read a book and have a hot milky drink (not tea or coffee) for an hour before going to bed.

Also if you have a tv in the bed room - get rid of it, and use the bedroom for sleeping in....unless entertaining

Also try to goto bed at the same time every night

Answer 4

Susan's got some good advice going.

Also take a look at what you're doing in the evening and night before bed. Try not to drink any caffeine liquids, coffee, sodas. Avoid sugar. Try to eat your last meal at or before 6:00PM, 7:00PM if you go to sleep a little later than if you have to wake up at the average 8-5 workday.  No snacking or sugar after that time either. You need to pin-point what is causing your body to be more active when you should be settling down to go to sleep. Do not exercise in the evening, move your exercise routine to the morning or early afternoon. Avoid taking naps during the day.

You also have to prepare yourself for sleep. Get in a routine of going to bed the same time every night, turn off the TV and Radio. No talking on the phone, getting on the computer, etc. these things can increase brain activity and adrenaline, thus keeping you awake. Just get into bed and relax when it's that time.  You can also try taking a warm bath before bed.  Clear your head, of anything that has happened that day. If you need to let a few thoughts flow, by all means it's okay, just don't dwell on any one thing. Thinking about a busy day can relieve stress as long as we don't obsess over 1 thing, and use it more as a winding down technique.  

Make sure your environment is the same. The season could also be affecting your sleep. Try to make sure the temperature is comfortable. Also make sure your bedding isn't the problem. You said free, so I take it a mattress change is out, so we won't go there. ;-)

Also, not sure if you're willing to try meditation, but it's free and easy and works wonders.  Stretching and deep breathing before you turn in also helps.

I added a couple of sources. The 1st one has some deep breathing techniques and some other tips on the right side, though they include spending money, so I didn't mention them.

The second one is a nice resource guide about insomnia with a lot of help ideas and more details.

3rd is another site about ways to get to sleep, with a ton of tips! It mentions earplugs. I sleep with earplugs. I have gotten so used to them that I can't fall asleep without them. The blocking out of all surface sounds actually helps lull me to sleep. Note that you can still hear with the plugs, but loud noises are diffused.

If you want to try the, use some with about a 33 NRR.  I use the Howard Leight Max UF Foam Plugs.

The last source link it to a website with a simple meditation technique.

Good luck and sweet dreams! ~J~

Answer 5

Eat turkey and drink warm milk.  They both have tryptophan in them that will help induce sleep naturally.