Sleep? HELP!HELP!HELP!10 POINTS!!!!?!
Question: Okay I need away to fall asleep easily and calmly. NO PILLSS!
Answers: Okay I need away to fall asleep easily and calmly. NO PILLSS!
try a bath or shower right before you go to bed or read for a while before that makes me zonk out
exercize like a couple hours before bedtime.
do something relaxing.
'wind down' I have to do alot of thing before i can go to bed.
play classical music softly.
well, i don't know if this will help, but my friend says she turns on the catholic channel and listens to nuns pray until she falls asleep. other things you could do include: working out, listening to classical music, read a book...
Hard question but what I recommend is melatonin which is naturally produced by the body and it is a pill but it is an over the counter and not like unisom or those types of sleeping pills. it is found in the vitamin section and when used causes no hangover, doesn't put you out so hard you can't hear you clock go off.
Ask the pharmasict at your drug store about it because it was just what I needed when I was driving a truck.
ho steeped tea with lavander
i too have trouble sleeping - but i found that meditating as silly as it sounds helps, yoga orgentle exercise i.e. yoga or small streches before going to bed helps.
I hope this helps you
well drink some warm milk or hot chocolate it would make you fall a sleep
I assume by pills you mean Prescription.....so....
The safe "herbal" way my doctor told me to try was Melatonin (not spelled right..I dont think ) but its a safe herbal med to help relax you for sleep.
My son had major sleep problems for awhile and the doc suggested Benedryl.... that worked!
(yes I realize I just suggested two meds, but like i said I assume you meant NOT prescription options).
Other than that, take a nice walk before bed, clear you mind while you walk, come home, take a warm shower/bath, turn on a fan in your room (sound thats southing and drowning out all other noises) and lay in the total dark.
IF you still cant relax, you may need to try say herbal tea. I personally love Cozy Chamomile (again Im the worst speller)... with a little bit of honey!!! Yummmm warm tea!
Some people say "masterbation" I dont know if I believe all that. (lol)
I would check with your doc for his/her suggestions as well!
See insomnia treatments, in section 3, at ezy build, below. Use one of the relaxation methods, in bed, after lights out, on pages 2, 11, 2.c, or 2.i, but they can take some time to learn, (progressive muscular relaxation excepted) so learn and become proficient in their use during the day; an alternative is to use the EFT, in section 53, and pages 2.q, and 2.o, saying to yourself: "Even though I currently have a sleep disorder, I deeply and completely accept myself." (or choose your own wording) while you use the acupressure tapping.
Find out which works best for you, in the daylight hours, so you will be prepared, come bedtime. For many people, a good idea is to develop a set "wind down" routine for the last hour before bedtime, so your subconscious mind learns that it is time to put thinking aside, and prepare for mindfulness, (awareness, without cogitation/purposeful thought) or the EFT, in preparation for sleep, but the idea with mindfulness is to not even think about sleeping: just drift off, naturally, during exercising those techniques. http://www.ezy-build.net.nz/~shaneris
I have suffered terrible insomnia over the years and here is what has worked for me:
NON DRUG TREATMENTS (which have worked best for me in the long term)
Seeing a psychologist for Cognitive Behavioral Therapy
Learning how to meditate and doing it often
There are psychologists who teach 'Mindfulness Meditation' which is a way to use meditation to overcome stress anxiety depression and insomnia
Bikram Yoga in the late afternoon/evening
Switching off the Computer and the TV in the evening (It has been shown that staring at the light emitted from TV and PC screens can stimulate hormones which keep you awake)
Reading something before bed which is not very exciting and doesn't stimulate my mind
Riding my bike for 45mins to an hour each day
NATURAL SUPPLEMENTS
12grams per day of Inositol powder calms my mind and relaxes me (clinically proven to alleviate anxiety)
Vitamins B12 B6 and folate supplements help (clinically proven to alleviate depression and depression related insomnia in individuals who are deficient in these vitamins)
Fish Oil (1000 mg per day of EPA) is clinically proven to alleviate mental illness symptoms in many individuals and I take it every day.
I am about to try Rhodiola Rosea and Sam-e supplements which are slightly stimulating initially but apparently they can do a lot for depression and anxiety in the long term which can greatly reduce insomnia.
WHAT TO AVOID:
I have cut out refined sugar, caffeine and alcohol and have noticed a big improvement
LAST RESORT DRUG OPTIONS:
Before I managed to change my lifestyle I needed drug options to treat my anxiety and insomnia. Here is what I found:
1) SSRI antidepressants helped at times but also made things much worse at times (I took zoloft mostly and found that once my body got used to it I did sleep a little better on it than off it but that the process of going on and off zoloft gave me worse insomnia than ever plus panic attacks and bad anxiety).
2) Xanax did make me fall asleep when I took 0.25mg or more but I felt horrible the next day (like I had been hit by a truck) and was drowsy and depressed for a few hours after waking up. Personally I would not recommend it.
3) Seroquel is a drug used to treat the intense mania of things like Schizophrenia and Bipolar but in extremely low doses (25mg) it can make even the most serious insomniac fall asleep and wake up ten hours later feeling better than ever.
From what I have read and been told by my psychiatrist It is safer than Xanax if taken in small doses and is mostly side effect free. (Large doses over long periods can cause weight gain and rarely Tardive Dyskinesia and Diabetes)
Hope that helps
good luck with it and don't give up (these things really have worked for me and greatly improved my life)
LAVENDAR!
It is the most calming thing.
Burn some lavendar candles or something. Google it.
It also makes you feel really refreshed in the morning =D
Try it.