Wat do u do if u cant sleep?!
Question: Wat do u do if u cant sleep!?
right now i cant sleep hurry anwser please i cant sleepWww@Answer-Health@Com
Answers:
If you used the following, you probably wouldn't have that problem!. Put your mind in a position where it wants to shut itself off, and sleep!. See insomnia treatments, in much more detail than can be included here, 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!. Some more; quick, and easy to learn, are at http://www!.umm!.edu/sleep/relax_tech!.htm I have not yet evaluated them, but if you are pressed for time, they seem to be worthwhile trying!.
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!. I suggest that you try using the EMDR variant, below, prior to the mindfulness, or the progressive muscular relaxation, but after the EFT, if that method is chosen!. Experiment, to find which combination works best!.
(The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective!. It is easy to be dismissive of such a seemingly unusual technique, but give it a good tryout, for at least a few weeks, to see if it is effective in your case!.)!. Prior to using either of the methods in the above paragraph, first sit comfortably, and take a deep breath!. Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: "a thousand and one": this takes approximately a second)!. Repeat this procedure (without the words, although you can count, subvocally, if you like) 20 times!. Then close your eyes and relax!. Become aware of any tension or discomfort you feel!.
Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner!. Then, repeat the procedure one last time!. Some people may find that this is all they need do!. With experience, you may find that you can practise this with your eyes closed!. Experience has taught me that the 2 - 3 minutes spent using the EMDR markedly reduces distractions to the relaxation process, and is repaid many times over!. I have a cup of chamomile herbal tea, an hour before bedtime, and use the above techniques!. Others may prefer Sleepytime, by Celestial Seasonings, or valerian root, from supermarket tea, or health food aisles!. http://www!.ezy-build!.net!.nz/~shaneris Have a glass of very warm milk, turn down the light levels, and read a boring book!.Www@Answer-Health@Com
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!. I suggest that you try using the EMDR variant, below, prior to the mindfulness, or the progressive muscular relaxation, but after the EFT, if that method is chosen!. Experiment, to find which combination works best!.
(The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective!. It is easy to be dismissive of such a seemingly unusual technique, but give it a good tryout, for at least a few weeks, to see if it is effective in your case!.)!. Prior to using either of the methods in the above paragraph, first sit comfortably, and take a deep breath!. Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: "a thousand and one": this takes approximately a second)!. Repeat this procedure (without the words, although you can count, subvocally, if you like) 20 times!. Then close your eyes and relax!. Become aware of any tension or discomfort you feel!.
Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner!. Then, repeat the procedure one last time!. Some people may find that this is all they need do!. With experience, you may find that you can practise this with your eyes closed!. Experience has taught me that the 2 - 3 minutes spent using the EMDR markedly reduces distractions to the relaxation process, and is repaid many times over!. I have a cup of chamomile herbal tea, an hour before bedtime, and use the above techniques!. Others may prefer Sleepytime, by Celestial Seasonings, or valerian root, from supermarket tea, or health food aisles!. http://www!.ezy-build!.net!.nz/~shaneris Have a glass of very warm milk, turn down the light levels, and read a boring book!.Www@Answer-Health@Com
Study!. Gives you two pluses: It either makes you get sleepy which allows you to go to sleep, or if you aren't falling asleep, you are learning, which helps with procrastination problems!. I don't know if you are a student or not!. I am, so that's why I know about this!. If you aren't a student, get classical novels or interesting books from the library, or Barnes and Noble, and you'll get the same two pluses!. You'll either go to sleep in no time, or you'll catch up with your general knowledge, which is always good!.
Hope this helps!!Www@Answer-Health@Com
Hope this helps!!Www@Answer-Health@Com
There are lots of things that could work, depending on your situation!.
Sometimes a big meal will send me to sleep!.
I take some phenergan (an antihistamine) that relaxes me!.
Watch a dvd (I usually watch episodes of TV shows on DVD)!.
Read a book!. That usually makes my eyes tired and I eventually sleep!.
Try not to go over things that are worrying you!.
Have a hot bath!.
Have a cup of hot chocolate!.
Different things work for different people!.
Good luck!Www@Answer-Health@Com
Sometimes a big meal will send me to sleep!.
I take some phenergan (an antihistamine) that relaxes me!.
Watch a dvd (I usually watch episodes of TV shows on DVD)!.
Read a book!. That usually makes my eyes tired and I eventually sleep!.
Try not to go over things that are worrying you!.
Have a hot bath!.
Have a cup of hot chocolate!.
Different things work for different people!.
Good luck!Www@Answer-Health@Com
Journal your up anyway and eat red meat or turkey remember everybody's sleepy on thanksgiving it is the natural drug in the meat!. work out each day and lower your caffeine intake to two or less a day by the end of two months it can be done more water less caffeine you'll be a happy sleeper in no time tada if not see dr asap something deeper is the issue kWww@Answer-Health@Com
Lie down and read something like a car maintence manual or dishwasher instructions etc!. Don't let your mind wander too much!. I also close my eyes and imagine its the morning, my alarm going off and me just wanting just another 5 mins to rest my eyeszzzzzzzzzz!.!.!.Www@Answer-Health@Com
if i cant sleep i wont force myself to sleep!.!.!.!.!.
on line
thinking dreaming
reading
watching
chatting
playing
studying
----almost anything----Www@Answer-Health@Com
on line
thinking dreaming
reading
watching
chatting
playing
studying
----almost anything----Www@Answer-Health@Com
I will torture myself by doing homework until i can't take it anymore and then i sleep!.!.!.Www@Answer-Health@Com
find something boring and educational on the TV!. That doesn't work so well for myself because I get interested in a lot of that kind of stuff!.Www@Answer-Health@Com
Ironing!.Www@Answer-Health@Com
i went to my doctor regarding this issue and i got some sleepy pills to help me relax and sleep!.Www@Answer-Health@Com
Firstly calm down! Your not going to fall asleep if your trying to!. Listen to some soft music!.Www@Answer-Health@Com
I usually readWww@Answer-Health@Com
switch your computer off, go to bed and close your eyesWww@Answer-Health@Com
Read a book, go for a jog in the morning!.Www@Answer-Health@Com
I close my eyes and look into my pillowWww@Answer-Health@Com
My husband is a Insomniac!. He would take a hot shower or sit in the warm bath, Drink some night tea!. and I would light Rose scented candles!. That worked a few times!. But he ended up going to the Dr!. And getting Tamazapan!.(A sleeping Med!.) good luck!. here's a bit of info!.!.!.maybe reading all this will help you sleep!.
Insomnia & Sleep Disorders
Overview
Approximately 20 percent of all Americans are affected by chronic sleep disorders, and are thus deprived of the restorative benefits that a healthy night's sleep provides, such as stress reduction, regeneration of the immune system, and repair of free radical damage, as well as the improved mood that a good night's sleep can provide upon awakening!. Lack of healthy sleep can not only increase your susceptibility to other types of illness, it can also dramatically raise stress levels, impair your mood, and affect your ability to concentrate and function optimally at work!. Lack of sleep and other sleep disorders also contribute to a minimum of 100,000 automobile accidents in the U!.S!. each year, and leaves nearly half of the adults feeling so tired during the day that they are unable to perform their daily activities without some degree of interference caused by fatigue, according to the National Sleep Foundation!.
Research shows that healthy sleep is in part dependent on the body's internal "clock," which is influenced by what are known as circadian rhythms!. The term circadian is Latin and means "around a day!." Circadian rhythms tend to follow the same cycles and patterns of the sun during a 24-hour period, and influence the times of day when a person feels most awake and alert, as well as those times when he or she feels tired or sleepy!. People with healthy circadian rhythms have little trouble rising early in the day with lots of energy, and also tend to easily fall and remain asleep at night, usually retiring well before midnight!. This was the normal waking and sleeping pattern of our ancestors!. However, due to many factors of the modern world, especially artificial light, it is much easier to disrupt the body's natural circadian rhythms!. When this happens, restless sleep, as well as various other physical and psychological health disturbances, are apt to occur!.
All told, poor sleep is such a significant problem in the U!.S!. that Americans spend nearly 20 billion dollars each year on sleep-related medical care, especially sleeping pills, and over 13 million people a year use prescription medications in order to try and get a good night's sleep!. Not only do such medications fail to address the underlying causes of sleep disorders, they can also cause serious side effects, including abnormal brain wave patterns, imbalanced brain chemistry, diminished deep and REM (rapid eye movement or dream) sleep, addiction and withdrawal symptoms, and impaired physical and cognitive ability during the day!. Moreover, sleep patterns and the quality of one's sleep often become even worse following discontinuation of sleeping pills, compared to how they were before the medications were used!.
Types of Sleep Disorders & Their Symptoms
There are many types of sleep disorders!. What follows is an overview of those that are most common!.
Advanced Sleep Phase Syndrome: People who are affected by advanced sleep phase syndrome typically find themselves falling asleep in the early evening (6 to 9 p!.m!.), only to wake up again around midnight to 2 a!.m!., after which time they are unable to fall back asleep!. As a result, they are often tired throughout the day, and prone to anxiety and depression, mood swings, and stress!.
Delayed Sleep Phase Syndrome: People affected by this condition typically find themselves chronically staying up to 3 or 4 in the morning, and are usually unable to get up any earlier than 10 to 11 a!.m!. without experiencing daytime fatigue, memory and cognition problems, and impaired physical functioning!. Despite being tired during the day, they are also unable to sleep again until well past midnight!.
Insomnia: Insomnia is the most common sleep disorder!. 58 percent of all American adults suffer from insomnia at least one night per week!. In people who work nontraditional "9-5" shifts the percentage rises to 66 percent!. Insomnia is characterized by difficulties falling or remaining asleep at night!. The end result is being tired and more prone to stress during the day!.
There are three types of insomnia!. Sleep-onset insomnia refers to insomnia that is characterized by difficulty falling asleep once a person has gone to bed!. Once sleep does occur (often hours later), such people tend to sleep well for the rest of the night!. Sleep-maintenance insomnia refers to problems sleeping throughout the night!. It is characterized by waking up several times during the night, followed by difficulties falling back to sleep each time!. The last category of insomnia is known as early-awakening insomnia!. People who suffer from this condition routinely find themselves waking up much earlier in the morning than they would like, so that they fail to get enough sleep!.
Narcolepsy: This chronic sleep disorder affects people by causing them to fall asleep during the day due to what can be characterized as "sleep attacks!." When a sleep attack strikes, the person will fall asleep, sometimes for only a few seconds, but other times for half an hour or more!. In addition, the sleep attacks can occur more than once throughout the day, even while a person is talking, eating, walking, and working, and despite the person having had a good night's sleep!.
Additional symptoms of narcolepsy include cataplexy, a condition characterized by an abrupt, temporary loss of muscle function; disorienting hallucinations; and sleep paralysis, which can cause narcoleptic persons to temporarily become unable to move or talk!. Between 20 to 25 percent of all people with narcolepsy suffer from all four of the above symptoms, while the majority of sufferers primarily only experience sleep attacks!.
Night Terrors: Also known as sleep terrors, this condition causes people affected by it to suffer from intense, nightmare-like experiences that can result in loud cries and screams, agitated leaps out of bed, and running out of the bedroom!. Night terrors are not nightmares, however, and typically occur during non-dream stages of sleep!. Moreover, the people who suffer from them usually appear awake during the experiences, though they are in fact still asleep!.
Symptoms of night terrors include dilated pupils, heart palpitations, and intense sweating!. The majority of cases occur among young children, yet an estimated one percent of all adults are also affected by this condition!.
Periodic Limb Movements in Sleep (PLMS): PLMS is a sleep disorder that is characterized by abrupt, involuntary, repetitive movements of the limbs, especially the legs during sleep!. It can occur at the beginning of the sleep cycle or later!. During episodes of PLMS, the limbs can jerk about every ten to 60 seconds and be repeated for up to hundreds of times, leaving sufferers feeling tired during the day!.
REM Behavior Disorder (RBD): RBD is a sleep disorder that occurs during the dream, or REM, sleep stage!. People who suffer from RBD physically act out their dreams while they are occurring without being aware that they are doing so!. As they dream, their bodies will often exhibit rhythmic movements, as well as jerking, repetitive movements of the head and neck, and rocking motions in their torso and limbs!. Because people who suffer from RBD are unaware that their bodies are physically engaged during their dreams, they fail to realize when their movements can prove dangerous, such as head banging!. In addition, because of their physical exertions, they are usually tired during the day and may find parts of their bodies bruised or cut as a result of RBD activity!.
Restless Legs Syndrome (RLS): Restless legs syndrome is characterized by sensations of burning, itching, prickling, or tugging in the legs that occur while a person is asleep or resting!. In some cases, these sensations can also occur in the arms!. The end result is a feeling of discomfort that makes falling and remaining asleep difficult because the sensations can often continue for extended periods throughout the night!.
Sleep Apnea: Sleep apnea is a potentially serious health condition that is characterized by periodic interruptions in the breathing process, forcing the sleeper to awaken to gasp for air, often throughout the night!. Each episode of interrupted breathing can last for up to a minute, depleting the blood of oxygen and increasing the supply of harmful carbon dioxide!. This eventually causes the brain to signal a need to wake up, resulting in the sleeper doing so briefly before falling back asleep again
Insomnia & Sleep Disorders
Overview
Approximately 20 percent of all Americans are affected by chronic sleep disorders, and are thus deprived of the restorative benefits that a healthy night's sleep provides, such as stress reduction, regeneration of the immune system, and repair of free radical damage, as well as the improved mood that a good night's sleep can provide upon awakening!. Lack of healthy sleep can not only increase your susceptibility to other types of illness, it can also dramatically raise stress levels, impair your mood, and affect your ability to concentrate and function optimally at work!. Lack of sleep and other sleep disorders also contribute to a minimum of 100,000 automobile accidents in the U!.S!. each year, and leaves nearly half of the adults feeling so tired during the day that they are unable to perform their daily activities without some degree of interference caused by fatigue, according to the National Sleep Foundation!.
Research shows that healthy sleep is in part dependent on the body's internal "clock," which is influenced by what are known as circadian rhythms!. The term circadian is Latin and means "around a day!." Circadian rhythms tend to follow the same cycles and patterns of the sun during a 24-hour period, and influence the times of day when a person feels most awake and alert, as well as those times when he or she feels tired or sleepy!. People with healthy circadian rhythms have little trouble rising early in the day with lots of energy, and also tend to easily fall and remain asleep at night, usually retiring well before midnight!. This was the normal waking and sleeping pattern of our ancestors!. However, due to many factors of the modern world, especially artificial light, it is much easier to disrupt the body's natural circadian rhythms!. When this happens, restless sleep, as well as various other physical and psychological health disturbances, are apt to occur!.
All told, poor sleep is such a significant problem in the U!.S!. that Americans spend nearly 20 billion dollars each year on sleep-related medical care, especially sleeping pills, and over 13 million people a year use prescription medications in order to try and get a good night's sleep!. Not only do such medications fail to address the underlying causes of sleep disorders, they can also cause serious side effects, including abnormal brain wave patterns, imbalanced brain chemistry, diminished deep and REM (rapid eye movement or dream) sleep, addiction and withdrawal symptoms, and impaired physical and cognitive ability during the day!. Moreover, sleep patterns and the quality of one's sleep often become even worse following discontinuation of sleeping pills, compared to how they were before the medications were used!.
Types of Sleep Disorders & Their Symptoms
There are many types of sleep disorders!. What follows is an overview of those that are most common!.
Advanced Sleep Phase Syndrome: People who are affected by advanced sleep phase syndrome typically find themselves falling asleep in the early evening (6 to 9 p!.m!.), only to wake up again around midnight to 2 a!.m!., after which time they are unable to fall back asleep!. As a result, they are often tired throughout the day, and prone to anxiety and depression, mood swings, and stress!.
Delayed Sleep Phase Syndrome: People affected by this condition typically find themselves chronically staying up to 3 or 4 in the morning, and are usually unable to get up any earlier than 10 to 11 a!.m!. without experiencing daytime fatigue, memory and cognition problems, and impaired physical functioning!. Despite being tired during the day, they are also unable to sleep again until well past midnight!.
Insomnia: Insomnia is the most common sleep disorder!. 58 percent of all American adults suffer from insomnia at least one night per week!. In people who work nontraditional "9-5" shifts the percentage rises to 66 percent!. Insomnia is characterized by difficulties falling or remaining asleep at night!. The end result is being tired and more prone to stress during the day!.
There are three types of insomnia!. Sleep-onset insomnia refers to insomnia that is characterized by difficulty falling asleep once a person has gone to bed!. Once sleep does occur (often hours later), such people tend to sleep well for the rest of the night!. Sleep-maintenance insomnia refers to problems sleeping throughout the night!. It is characterized by waking up several times during the night, followed by difficulties falling back to sleep each time!. The last category of insomnia is known as early-awakening insomnia!. People who suffer from this condition routinely find themselves waking up much earlier in the morning than they would like, so that they fail to get enough sleep!.
Narcolepsy: This chronic sleep disorder affects people by causing them to fall asleep during the day due to what can be characterized as "sleep attacks!." When a sleep attack strikes, the person will fall asleep, sometimes for only a few seconds, but other times for half an hour or more!. In addition, the sleep attacks can occur more than once throughout the day, even while a person is talking, eating, walking, and working, and despite the person having had a good night's sleep!.
Additional symptoms of narcolepsy include cataplexy, a condition characterized by an abrupt, temporary loss of muscle function; disorienting hallucinations; and sleep paralysis, which can cause narcoleptic persons to temporarily become unable to move or talk!. Between 20 to 25 percent of all people with narcolepsy suffer from all four of the above symptoms, while the majority of sufferers primarily only experience sleep attacks!.
Night Terrors: Also known as sleep terrors, this condition causes people affected by it to suffer from intense, nightmare-like experiences that can result in loud cries and screams, agitated leaps out of bed, and running out of the bedroom!. Night terrors are not nightmares, however, and typically occur during non-dream stages of sleep!. Moreover, the people who suffer from them usually appear awake during the experiences, though they are in fact still asleep!.
Symptoms of night terrors include dilated pupils, heart palpitations, and intense sweating!. The majority of cases occur among young children, yet an estimated one percent of all adults are also affected by this condition!.
Periodic Limb Movements in Sleep (PLMS): PLMS is a sleep disorder that is characterized by abrupt, involuntary, repetitive movements of the limbs, especially the legs during sleep!. It can occur at the beginning of the sleep cycle or later!. During episodes of PLMS, the limbs can jerk about every ten to 60 seconds and be repeated for up to hundreds of times, leaving sufferers feeling tired during the day!.
REM Behavior Disorder (RBD): RBD is a sleep disorder that occurs during the dream, or REM, sleep stage!. People who suffer from RBD physically act out their dreams while they are occurring without being aware that they are doing so!. As they dream, their bodies will often exhibit rhythmic movements, as well as jerking, repetitive movements of the head and neck, and rocking motions in their torso and limbs!. Because people who suffer from RBD are unaware that their bodies are physically engaged during their dreams, they fail to realize when their movements can prove dangerous, such as head banging!. In addition, because of their physical exertions, they are usually tired during the day and may find parts of their bodies bruised or cut as a result of RBD activity!.
Restless Legs Syndrome (RLS): Restless legs syndrome is characterized by sensations of burning, itching, prickling, or tugging in the legs that occur while a person is asleep or resting!. In some cases, these sensations can also occur in the arms!. The end result is a feeling of discomfort that makes falling and remaining asleep difficult because the sensations can often continue for extended periods throughout the night!.
Sleep Apnea: Sleep apnea is a potentially serious health condition that is characterized by periodic interruptions in the breathing process, forcing the sleeper to awaken to gasp for air, often throughout the night!. Each episode of interrupted breathing can last for up to a minute, depleting the blood of oxygen and increasing the supply of harmful carbon dioxide!. This eventually causes the brain to signal a need to wake up, resulting in the sleeper doing so briefly before falling back asleep again
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