Sleep problem?!
Question:
Sleep problem?
i just can't get to sleep anymore, the thing is i want to sleep earlier but for some reason i always end up staying up late, like i'm up to 3am and wake up at 1pm , i just need a way i guess to get back into my sleeping habit? i just don't know why i CAN'T sleep earlier, then im sleepy the next day, i mean i want to sleep early but sleeping at like 8? i can't do it
Answers:
Here are some suggestions to get you back into a better sleep/wake cycle:
1) No sleeping pills (they will make you groggy the next day), if you must take something to help you sleep try melatonin, a natural hormone you secrete at night (the reason why we are sleepy at night). It is sold OTC where the vitamins are. Take a low dose, either 0.3mg or cut the pill in half, one half hour before you sleep Or you can take it when you wake up 1-2 hrs after your bedtime. Also, sleep MD helps me to sleep, it has melatonin also but with a mixture of other natural sleep herbs.
2) Make your room totally dark when you will be sleeping, you can buy extra thick shades that will do the trick (melatonin is inhibited by light). Also, keep the lights low at night so that your natural secretion of melatonin will help you feel sleepy and this will relax you. This means when you got to the bathroom at night keep the lights low or put a red light in the bathroom.
3) Consistently get the bright light at the same time each day, or if you have a bright fluorescent light, sit in front of it for as long as you can in the morning. This is called light therapy, it will help set your circadian rhythm and helps depression. If you dont have a light, make sure your outside in the sun, if not iin the morning, maybe during your lunchtime?
4) NO alcohol, at all, it actually inhibits sleep and also, No caffeine after the first few hours you are awake.
5) Make sure your stomach is full when you go to sleep A nice full stomach will help you sleep, just dont drink too many fluids or you will have to get up to use the bathroom.
6) Use earplugs, they really helped me!
7) Write down all your worries or your to do list for the next day before you go to sleep, and forget about that and all of your problems-easier said than done, but try it.
If you are still losing sleep, see your doctor, it may be you actually have a sleep problem and they can perform a sleep study