I have trouble sleeping at night, and was wondering if you know any things i can do to help me relax or feel?
Answers:
When I am wound up and need something drastic to shift gears before bed, I take a candlelit shower. Turn off all the lights in the house and light just a few candles in the bathroom. The low, flickering orange light in the room with the hot water running over me is incredibly soothing. Afterwards my eyes are already adjusted to the dark, so I can get into bed without turning on lights, and fall right asleep.
Other than that, there are lots of other things you can try. Try to phase out caffeine in your life, especially from afternoon on. Don't drink at night. Go to sleep and get up at the same time every day. Only use your bed for sleeping (and sex). Don't treat it like a couch where you lounge to watch TV or read. Keep the room as dark as possible and at a comfortable temperature. A "white noise" machine is helpful if there are distracting noises (mine's a Marsona Sleep Mate, and it's great). Get into a regular exercise routine, but do your exercise in the first half of the day.
Sleeping pills are best avoided, even the OTC ones.
Take a sleep aid. They have over the counter sleep aids that are not addictive.
Tylenol PM
No caffeine after 6 p.m.
Yoga or other calming exercie
Benyadryl (the antihistamine)
Note: Benyadryl should not be used often; it makes you feel sluggish the next day.
Try a little bit of brandy in a cup of tea with no caffeine
many find "self-stimulation" relaxing and a good way to fall asleep.
Put lavender under your pillow. Also avoid caffein 5 hrs before bedtime. You're what they call "a night owl"...Not a bad thing though, youre just more productive in the late afternoon rather than the morning.
Don't sleep at the afternoon so you can sleep at night.
maybe try playing relaxing music and put on the sleep timer so that if you fall asleep, it will automatically turn off. That should help you feel relaxed and go to sleep.
welcome to the club. EXERCISE and not focusing on it will help the most..and i mean NOT FOCUSING on it. just stay in bed and you will fall asleep
Go to bed at an earlier time then your normal time, also if you would like, take a nice relaxing bath or shower before going to bed.
You may have sleep apnea and not even realize it. It is common to have it and not know it.
http://www.stanford.edu/~dement/apnea.ht...
I take gravol to help me get to sleep, and you won't feel groggy in the morning.
No beverages with any caffeine after dinner. Workout as early as possible, not in the evening. A hot bath or shower before bed. Also, a sound machine can be helpful if you like sleeping to the sound of rain.
Might sound funny and old fashioned, but warm milk does work. Drink a big cup of warm milk (even chocolate) and start reading a good mellow book. You'll be asleep quick. If this doesn't work, try working out a hour or so before bed. After you work out you will still be pumped up for awhile but your body will soon crash and you should sleep like a baby!
Try herbal baths or foot massage.
http://www.shen-nong.com/eng/treatment/b...
These methods help me.
I used to work in graveyard shifts (7pm to 7am). Therefore I need to stay awake on my off days and switch over to night shift on my working days.
I am able to sleep using the following:
- melatonin : I took 1-2mg. I have colleagues that take up to 6 mg. The average is about 3mg. This is non additive. Another point is melatonin need no doctor's prescription. You can read more from this site
http://en.wikipedia.org/wiki/melatonin..
I have even read from books on melatonin that it is an anti-aging pill. Not bad. You sleep and stop growing old.
- use lavender aromatherapy. Lavender smell help me to sleep after a night shift.
Some addition tips I used
- The most important rule is not to force yourself to sleep.
- Get a boring book with a topic you want to learn. Read until you are ready to sleep. Listen to classic music as you read.
- No activity before you sleep. Avoid watching movies, reading ghost stories, pillow fights, exercising.
- Keep the clock as far away as possible. The ticking make you even more afraid and awake.
I like to plan an event if I'm having trouble sleeping...the food, decorations, guest list...I'll be sleeping before you know it because all stress leaves me when I'm thinking pleasant thoughts.
drink chamomile tea, or that tea called "Sleepytime Tea" by Celestial Seasonings brand. Knocks you right out! Naturally!
Besides sleeping medication, try something more natural.
And interesting but sup rising thing that humans have used since the1400's as a sleeping aid is eating a small am mount of turkey before bed. Turkey is a lean, non-fat meat with a sleep aid naturally intact. It works great for me and it's healthy (and keeps those mid-night cravings away!). Secondly, try some Camomeal tea. It too has a calming and extremal relaxing remedy to it.
Truly, there are modern solutions like Lunesta. All work fine but you could have a slight risk for dependency. Either way though, see your doctor. Your sleep related issues might have something to do with your mental state. Usually if you've had also on your mind.
Good luck! Hope you find that sense of peace your looking for!
You sound like me my dear. Here are some suggestions I have for you.
Take a hot shower before bed, the warmth should sooth you and help you relax.
Try to drink a tea that is made for helping you sleep, i know there is one out there called sleepy time and something for relaxing.
Try to clear your mind before you go to bed, if you have a lot to do the next day make your self a reminder note so you don't think about it all night.
I got a mister for my room and its awesome, it really helps me, there is a very soft humming noise and the lights are very soothing, they change color and our deep colored and not bright. also the mist keeps my room moist and not dry, which helps with sleeping.
Try stretching your muscels before bed that can help you relax.
I hope some of theese things helped, if not you might want to talk to your DR. cuz you could be suffering from mild insomnia or something else that they can help you with.
Best of luck to ya!
Sleep with the tv off if you already dont or like just be comfortable take sleeping pill even though there are risks
They say you should actually cut BACK on your sleeping hours by going to bed later. Perhaps give yourself 4 hours to sleep. Yes, you'll be tired. But after a couple of days, you may sleep very well during those four hours. Then go to bed an hour earlier, giving yourself 5 hours. And so on till you can sleep 7 hours.
But..nothing has worked for me. So I just content myself with daydreaming at night.
All the grogginess and lethargic mode is due to your lack of sleep. If you are a coffee drinker or any form of drinks that contains caffeine like cola, tea or chocolates, then you must minimize your intake on that.
Exercise is good to make your body relax and induce a good sleep at night...so try to exercise in the morning. Jogging or brisk walk is already good form of exercise.
Try to stay outside and catch the morning sunlight too. Our body clock reacts to the sun's energy and if you do that regularly soon your body clock will conform to a regular sleeping pattern.
Listen to some relaxing and soothing sounds like jazz or instrumental piano before turning to bed...this will help you relax too.
lay there in bed an close your eyes, then slowly relax each muscle in your body. starting with your toes all the way up to your head. KEEP YOUR EYES CLOSED.
that's what i do. i have the same problem as you. i feel your pain. but try this. it helps 90% of the time. =D
Believe it or not my mother has a jar with a peeled onion in it chopped up.if she cant sleep she opens the jar and inhales the smell a few times.She said in no time she falles to sleep.A lot of her friends do it to they say it works
In a sprayer bottle add a few drops of lavendar oil to distilled water. Spray like an air freshener. Or you could try the lavendar & chamomile baby bath (I think its made by Johnson & Johnson)
try this:
http://bored.com/getrelaxed/index.htm...
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