Easy and cheap sleeping remedies!! ?!

Question: Easy and cheap sleeping remedies!! ?
I am 14 years old and I have problems sleeping. I KNOW that if I did more exercise in a day, I'd be more tired at night, but there just isn't enough hours in the day! Sometimes I take a sleeping pill, but I'm afraid of getting too relied on them and not being able to stop. Do you know any easy remedies that could help me sleep? (Without spending money?)


Melatonin is a popular remedy to help people fall asleep when the sleep/wake cycle has been disturbed, such as in shift workers or people who with jet lag.

Melatonin is a hormone found naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases.

Melatonin is typically taken about 30 minutes before the desired bedtime. Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin.

Cut out caffeine
Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine.

Avoid sweets
Although sugar can give a burst of energy, it's short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall.

Eat foods that help you sleep
Tryptophan is an amino acid that is a precursor to serotonin, which is then converted to melatonin. Carbohydrate snacks such whole grain crackers before bedtime may help to promote sleep. Just be sure to stay away from sweets.


Being unable to switch off at bedtime is a very common sleep problem.

Common sleep aids include warm milk, Chamomile tea, 5-HTP, Melatonin and Valerian.

If you are having trouble switching off at bedtime some light exercise at bedtime often helps you to relax, unwind and switch off and that often improves your sleep. Strenuous exercise at bedtime is likely to ruin your sleep.

You can see further tips on "how to fall asleep and stay asleep" in http://au.search.yahoo.com/search?p=%22h…

try to eat one spoon of honey
and choose the right sleep pillow

There are a lot of factors to consider that can affect the quality of our sleep. Sleep pillows are often taken for granted but they can positively and negatively affect our sleep


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