I cant fall asleepppppp?

Question

Is there anything that I can do to fall asleep easier besides taking pills? When I lay down it usualy takes about 1-2 hours to fall asleep. Sometimes more but then I just stay up and watch tv.

Answer 1

Try drinking warm milk before you sleep, reading a super boring and thick book, or listening to some soothing music.

Answer 2

sometimes if i have trouble sleeping i put on soothing relaxing music.

Answer 3

solve cross word puzzle or soduko

Answer 4

Sleep in a colder room, don't have an illuminating clock (it'll make you remember that you can't sleep), don't turn on the TV, don't have too much caffeine during the day and don't think about not being able to sleep. (Also, don't take naps either) Warm milk can sometimes help.    

Answer 5

How can what you do during the day affect your sleep at night? Better sleep starts with good daytime habits, from when (and how often) you exercise to what you eat and drink.  

Regular day exercise can help sleep

Regular exercise, aside from many other wonderful health benefits, usually makes it easier to fall asleep and sleep better. You don’t have to be a star athlete to reap the benefits-- as little as twenty to thirty minutes of activity helps.  And you don’t need to do all 30 minutes in one session: break it up into five minutes here, ten minutes there.  A brisk walk, a bicycle ride or a run is time well spent. However, be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body, raising its temperature. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep.  Don’t feel glued to the couch in the evening, though. Exercise such as relaxation yoga or simple stretching shouldn’t hurt.

Hate to exercise? Check out Exercise Guide for Exercise Haters

Get some light to set your body clock

We all have an internal body clock that helps regulate sleep. This clock is sensitive to light and dark. Light tells your body clock to move to the active daytime phase. When you get up, open the shades or go outside to get some sunlight. If that’s not possible, turn on the lights to make your environment bright.

Napping can interfere with sleep

Perhaps the English had the right idea in having teatime in the late afternoon when you naturally get sleepy. Some people can take a short afternoon nap and still sleep well at night. However, if you are having trouble sleeping at night, try to eliminate napping. If you must nap, do it in the early afternoon, and sleep no longer than about thirty minutes.  

Alcohol, caffeine, smoking

Alcohol reduces overall quality of sleep. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the last few hours before bed.

Caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! If you rely on coffee, tea or caffeinated soda to keep you going during the day, consider eliminating caffeine after lunch or cutting back your overall intake.

Smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.

Want to quit smoking? Read Quit Smoking Your Way

Better Sleep Tips II: Creating a better sleep environment

The key to better sleep might be as simple as making some minor changes to your bedroom. Take a careful look around your sleep environment to see what might be disrupting your sleep.

Your Bed

Is your bed large enough? Do you have enough room to stretch and turn comfortably in bed, or are you cramped? Having a bedmate makes this even more important- both of you should have plenty of room to stretch out. Consider getting a larger bed if you don’t have enough space.

Your mattress, pillows and bedding. Waking up with a cramp in your back or a sore neck? You may want to experiment with different levels of mattress firmness and pillows that provide more support. If your mattress is too hard, you can add a foam topper for additional softness. Experiment with different types of pillows – feather, synthetic, and special pillows for side, back or stomach sleepers. Consider your bedding—scratchy sheets might be making you uncomfortable in the middle of the night, or your comforter might not be keeping you warm enough. Consider soft, breathable cotton sheets. Flannel sheets may be cozy for the winter months.

Your Room  

Ideally, to maximize sleep, your room should be quiet, dark and at a comfortable temperature and ventilation.

Keep the noise level down. Too much noise- loud outside conversations, televisions blaring, traffic noise - can make it difficult to sleep well. When the source of outside noise can’t be eliminated, sometimes it can be masked. A fan or white noise machine can help block outside noise. Some people enjoy recordings of soothing sounds such as waves, waterfalls or rain. Earplugs may also help, although you want to make sure they don’t block out important noises like an alarm clock if you use one.

Keep your room dark during sleep hours. Early morning light can send your body clock the wrong signal that it is time to wake up. Or perhaps there is a streetlamp shining right in your window at night.  Heavy shades can help block light from windows, or you can try an eye mask to cover your eyes.

Room temperature and ventilation. Who can sleep in a hot stuffy room? Or for that matter, a cold drafty one? If you can, experiment with the room tem

Answer 6

Read 00 FREEZ's entry.  That put me to sleep.  Reset you biological clock.  

Answer 7

smoke weed before you lay down :>

Answer 8

Don't have any stimulation when trying to go to sleep.  Are you getting enough excersize?  If not, maybe you need to increase your physical activity level so when bed time comes, your body is tired enough, so that you will quickly fall asleep.  Good luck.  

Answer 9

Lavender oil.

you can buy it at the body shop with the electrickal thing that you put it on & it heats it up so that your room smells like it.

it REALLY works. and im an insomniac , i don't sleep till around 6 am. sometimes later .

i've tried SO many things and this works for me

hope i helped <3

Answer 10

I know...same for me.

Over time, I came up with a couple solutions that may help you.

1-Drink a warm beverage before you go to bed. (Think herbal tea - make sure it's caffeine-free, obviously)

2-Eat a banana before bed. There's a chemical in bananas that cause drowsiness.

3-Make sure your room isn't too warm. Find the perfect temperature for you. Usually a cooler room with warm blankets is ideal.

4-Find a relaxing scent. Lavender is proven to help you relax, so you could buy a lavender candle, or room spray, for instance. I rub a drop of lavender oil into my pillowcase.

5-Focus on your breathing. Focusing on something as simple as inhaling and exhaling will take your mind off stuff you could be thinking about. Usually overthinking is the main reason why people stay awake.

6-Listen to music. Find relaxing songs (think Damien Rice, Missy Higgins, etc..) and make a playlist on your iPod or MP3 player. Put that playlist on and relax! Eventually you'll feel your sleep coming on and you can take your earphones out. You might even fall asleep to your music!

7-Take a bath at night.

8-Do some reading.

9-If after half an hour, you don't even feel sleepy, get up and do something. Might as well be productive, and chances are you will get tired a lot faster that way.

10-Stretch lightly before you go to bed, to relax your muscles and make sure you're not tense. That could be keeping you from being comfortable.

I hope i could help!!

Annaliese

Answer 11

Try eating bananas before you sleep. I read that in my mom's health book. This really helped my dad!

But really it might be because you aren't getting enough exercise to make you tired. This happened to me, and while my mom told me bunches of times, I totally ignored her. Now, I clean my bathrooms and help my mom around the house, and I have less trouble falling asleep.

TV sometimes helps me sleep, but I'm not really sure why.