Sleeping problems at night?

Question

Does anyone know a way to help me fall asleep/get more sleep?

I have a horrible time trying to fall asleep at night. I lay in bed for a really long time, and I cant fall asleep.

I also wake up multiple times during the night, and sometimes that causes me to be awake for a really long amount of time.

I've tried taking medicine that would make me drowsy before I went to bed, but I think i'm immune to it by now.

Thanks for any advice :)

Answer 1

1)  Develop a habit of going to bed at a routine time.

2) Wake up at the same time.  If you have to do this with an alarm clock.  Then do it until the habit is established.

3) Avoid looking at a nightclock on the nightstand.

4)Take a warm bath.

5)Avoid caffeine consumption which will keep you awake as well as acts as a diuretic forcing several trips to the bathroom.  

6) Listen to  soft music to relax.

7) Try yoga, meditation and prayers.

8) Read a book or magazine.

9) Make  the bedroom dark and free of noise.

10) Don't go to bed overly exhausted. Intense exercise before bedtime is not helpful  for  sleep.  

11) Avoid a heavy meal just before going to bed.

12) If unable to sleep; get up and do something. Instead of turning and tossing in bed.

13) Eat a turkey sandwich.  Turkey contains tryptophan, a natural sedative.

14) Avoid taking meds. which will aggravate your insomnia  Initially, you'll fall asleep.  Then you'll beawake at 3 or 4 AM.

15) Avoid stress and worry.  

16) Make a to do list so you won't have to  concentrate and get up n the middle of the night.

17) Avoid alcohol or any soda drinks  as they are also diuretics.

18) Make  sure the room temperature is comfortable.

19) Drink some warm  cocoa with marshmallows.

20) Make sure your bed and pillows are comfortable.

Answer 2

I am the same way. Im awake until atleast 11 or 12 watching t.v. and then go to bed and dont fall asleep for another hour or 2 and once I finally do fall asleep I wake up through out the night, tossing and turning and sometimes cant go back to sleep for 30 minutes to an hour.

I just cant fall asleep. I havent taken any medicine because I have a small child and fear that I would not hear her if she were to wake up. I have to have the t.v. on to go to sleep but my husband has to go to bed early becaues he gets up at 3am for work, so thats why Im out in the living room. Ive heard people say not to do ANYTHING an hour or 2 before you plan on going to bed, so that you arent hyped up. Like cleaning or anything. I dont know but if you find a solution please share!

Answer 3

you can drink the warm milk or you do the yoga.  

http://yoga.about.com/od/yogatherapy/a/i...

you can listern the Yoga muisc or your muisc  while you sleep better

Answer 4

Okay,

First, don't be fooled by believing that you can get rid of stress by anything you can put on or in the body, anything which comes in a bottle or box.

Second, You'll need to try this simple yoga exercise:

Technique: Lie supine, i.e., flat on the back with the hands and legs fully extended. Keep the feet apart by about nine inches with the toes directed outwards. This position helps to relax the muscles of the lower extremities.

Keep the hands close to the body with the palms pointing upwards and with the fingers slightly flexed. The face should be turned sideways by rotating the head on its own axis. This will help to relax the muscles of the neck. To relax the face muscles let the jaw drop down by keeping the mouth slightly open. Keep the eyes closed and the body quite motionless.

The relaxation of the trunk-muscles is dependent on correct breathing. The muscles of the thorax and the abdomen normally begin to relax during expiration and maximum relaxation is reached during the suspensionary period occurring between the respiratory cycles. It is not possible to suspend breathing for a long time. A short inspiratory effort followed by a prolonged expiratory one will maintain the relaxation of the trunk-muscles for a longer time than their contraction in a short inspiratory effort.

Also, you'll need to learn the simple breathing techniques to relax your nerves and body.

This is a free yoga relaxation e-course for you:

http://www.yoga-health-beauty-energy.com...

All the best

Answer 5

Wish I could help but I am the same. Will check back for answers. Good luck.

Answer 6

Yeah I got the same problem, I quit drinking pop or anything with caffeine in it early afternoon, if I feel like I'm going to have problems sleeping, I take benedryl or melatonin.  

Answer 7

Make the room cool, or somewhat cold, enough to make you want to cover up, and get comfortable. I have always noticed that it is easyier to sleep in the winter time.

Also, dont turn a fan on full blast to get the colder temperature, you might wake up with a sore throat if you do that.

Answer 8

Read for ten minutes before you go to bed each night, it calms you down, or try sleeping in another bed. I had this for ageeess, but it just passed. Also try having a bath in the late evening with lavenderr in it to calm you.

Answer 9

Have you tried a natural supplement? The one that I take is called Valerian Rest. It has valerian and lemon balm in it. It really works for me. You can get it at the following website: www.e-tyh.com.Hope this helps!

Answer 10

don't use medicine...

u can exercise before u go to bed...or do somethin durind day,something make u tiered....

and if u got no bf.....try to find one...and u can think about him...

but both together are the best...try to live good life..

Answer 11

i have this problem alot of times but i solved it with a few simple things...

No. 1# : try and avoid drinking anything with caffeine (fizzy drinks, coffee) near your average bedtime as this can cause you to stay active during your sleep and your body will be unable to rest since it has a stimulant in the body.

No. 2# : hot milk is a good thing to help calm you down and make your body feel relaxed, try drinking this before your sleep, it should help a bit.

No. 3# : your bed may not be as comfortable as usual and you may be a different temperature than you like to sleep in, if so either leave your window open to cool down if your too hot, or, put a radiator on or leave the window closed and use some more covers to warm up if your too cold.

No. 4# : if you sleep in the same position every night then try a new one to see if you can become more comfortable and get a better sleep.

Lastly. # : if you wake up early then try having a lie in (sleep until you cannot anymore) so if you wake up at 7am then try sleeping some more and wake up at like 9am - 10am. this can help since you may need more rest.

Hope This Helps! And I Hope You Wake Up From A Good Night Sleep!