Cant Get To Sleep? Please Help Me =S?!

1!. Practice good "sleep hygiene"!. Get yourself ready for sleep by relaxing a few hours before bedtime -- take a warm bath,or write in a journal or diary!. You can also put a few droplets of lavender oil on your pillow!. Drink a glass of warm milk, with a teaspoon of honey stirred through if you'd like!. Do this just before bed but be sure to brush your teeth before bed-- the sugar in milk and honey can cause tooth decay, especially if your mouth dries out at night!. Try a two-week regimen to get your body into this habit!. Make notes if you discover patterns of sleep or going to bed that work!. For some people, sleep can be highly ritualistic!.!.!.cultivate the rituals that produce your best sleep experiences!. If you don't like the taste of plain warm milk, try it by making hot chocolate with warm milk instead of water!. However, if you drink hot chocolate, make sure it's caffeine-free or you won't be able to sleep!.
2!. Make sure you have a comfortable bed in which you can get a good night's sleep!. Buy a decent mattress!. A mattress is worth more than you think, considering you use it every night, so don't hold back! If you're too hot or cold, add or remove blankets until comfortable!. Adjust the temperature so it is cooler than usual, but not too cold!. Make sure to stock up on blankets if you do this!. If you have time, consider cleaning your room before trying to get to bed!. Having a clean room can be calming when trying to fall asleep!. A messy room will distract most people, and it can make you feel uncomfortable!.
3!. Soundproof your room!. Soundproofing your room will not only help you fall asleep, it will help you stay asleep!.
4!. Read!. Reading will help the mind focus on only one thing, instead of racing about the day's activities!. Read something calming rather than an exciting thriller novel!. Fairy tales or nonfiction would be good choices!.
5!. Adjust the lights to a level you are comfortable with!. For optimal results, a pitch black room with no lights helps you sleep better through the night!. If you have an alarm clock that is lighting up half the room as you try to sleep, turn it around or cover it with a towel!. Most cell phones have an alarm on them, so you can use that instead of a bright, bulky alarm clock!. If you must have mild illumination in your bedroom (e!.g!. glowing face of digital clock, night light), remember that red wavelengths of light generally are not as disruptive to sleep cycles as blue or green wavelengths!. If you need to sleep during the day, use eye covers!.
6!. Get into a comfortable position, loosen any tight restrictive clothing!. Position yourself comfortably on your back in bed, with your arms by your side!. If you are uncomfortable with any way your body feels on the bed, correct it immediately, e!.g!., your body's weight on your arm is too strong, or your hip feels awkward--change position quickly until you're completely comfortable!. Optimally, sleep nude!. This might bother some people or make them feel uncomfortable, in which case, wear comfortable clothes like pajamas or a nightgown rather than tight or constricting "day clothes!." Even if you wore comfortable clothes during the day it feels better to get in some nice clean ones prior to going to bed!.
7!. Practice deep breathing!. If you're having trouble trying to sleep, try a deep breathing exercise!. For example, lie on your back in bed and breathe in deeply for three counts, watching your stomach rise, and then breathe out for three counts!. Do this for about ten minutes and then switch so you're lying on your right, and repeat the breathing process!. Another way to go about doing it is this:

* Take a deep breath using one nostril closed,
* Now exhale with the nostril that is closed, during this exhalation, close the other!.
* Repeat these steps using the other nostril!. Do this 60 times (at least 15 minutes) and you will feel very dizzy/relaxed!.
8!. Imagine yourself sinking into the mattress, Starting from the very tips of your toes!. In your mind, begin to "acknowledge" everything around you that all your senses are experiencing!. For example: Say to yourself (not out loud), "I hear the clock ticking!. I smell the lotion I just applied to my hands!. I feel my legs' weight on the bed!. I hear my spouse/partner breathing!. I see different shades of black!. I hear the dog barking in the distance!. I hear myself in my own mind talking!.", etc!. This should help to clear your mind by slowly acknowledging everything and subsequently dismissing it!. Stay on your back, sunk into the mattress until you feel it is time to roll into your desired position!.
9!. Pray or meditate!. Whatever is on your mind is probably there for a reason!. When you pray, do it the way you are supposed to!. Dismiss whatever it is racing through your mind, and forget about the situation!. If meditating, visualize yourself addressing your thoughts and resolving them!. Or, meditate on a calming word or phrase!. As you do so, it helWww@Answer-Health@Com

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the same thing happens to me every day!. what i do is if i need to take a shower, i usually wait till right before bed and then take a warm shower!. then i do stay up and read a book or play a game till i get the "sleepy" tears where ur eyes tear up when ur tired!. then i turn on a radio that's about 2 1/2 feet from my head on and put it on "sleep mode" and listen to soothing music and adjust the volume just so that i can barely hear it and when i close my eyes i try to imagine myself falling into darkness or picture a dream from the previous night!.(that works the best) If i REALLY cant sleep then i make myself a warm cup of chamomile tea and drink it before i go to sleep!.Www@Answer-Health@Com

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Stick to a sleep schedule!.
Exercise
Avoid caffeine and nicotine!.
Avoid alcohol!.
Avoid large meals and beverages
Avoid medicines that disrupt sleep
Don

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