How do I get my sleeping schedule back on track?!
Question: How do I get my sleeping schedule back on track!?
Ever since Summer, I haven't been getting to bed til like 4 in the morning, and i sleep til at least 2 in the afternoon!. I try and go to bed at like 9 or 10, but i just lay in bed, and get bored!. Please help me get my sleeping schedule fixed!.Www@Answer-Health@Com
Answers:
Gradually bring yourself back to the normal time by going to bed 30 miutes earlier each night and then getting up after 7 or 8 hours (depending on the time you usually need)!. Your body should gradually get back into the right pattern!.
You might feel really tired whilst you're doing this if you're not getting the full amount of sleep you need!.
Make sure you're getting plenty of exercise and daylight as these help to promote serotonin which is a hormone that helps with sleep!. Eat fresh food as that will help too!.
If it continues then there are other options too but that would be the first recommendation!.Www@Answer-Health@Com
You might feel really tired whilst you're doing this if you're not getting the full amount of sleep you need!.
Make sure you're getting plenty of exercise and daylight as these help to promote serotonin which is a hormone that helps with sleep!. Eat fresh food as that will help too!.
If it continues then there are other options too but that would be the first recommendation!.Www@Answer-Health@Com
nake some imprtant appointments earlier and earlier in the daytime so you will have to get up before 2pm Ones where you would lose your mone if you missed them Also something youd look forward to like a meeting w friend and or a coffee -what have you Stick to this until you are getting up at a usual time Oh, did Imention a job or class!? Yeah that tooWww@Answer-Health@Com
Maybe you need a new mattress it could be why you don't sleep!. or you need a new pillow!. If these things are not the problem then you may need to see a doctor!.
God BlessWww@Answer-Health@Com
God BlessWww@Answer-Health@Com
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 they seem to be worthwhile trying, and I like to provide options!.
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/!. (!.net!.nz/~shaneris) [Type, and enter the following URL, in the usual manner: h t t p : / / w w w !. e z y - b u i l d !. n e t !. n z / ~ s h a n e r i s ] Move your bedtime earlier 30 - 60 mns daily, until at a reasonable time, and don't mess with it in future!.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/!. (!.net!.nz/~shaneris) [Type, and enter the following URL, in the usual manner: h t t p : / / w w w !. e z y - b u i l d !. n e t !. n z / ~ s h a n e r i s ] Move your bedtime earlier 30 - 60 mns daily, until at a reasonable time, and don't mess with it in future!.Www@Answer-Health@Com