How can I get more sleep at night?!
Question: I'm having trouble sleeping. I go to bed at 10pm and get up at 6am for school. No matter what I try I can never get to sleep. Any tips? thanks!
Answers: I'm having trouble sleeping. I go to bed at 10pm and get up at 6am for school. No matter what I try I can never get to sleep. Any tips? thanks!
Hey Jessica I'd think about just reading a wonderful book then drink warm milk and get comfortable. I had trouble but I got Lunesta so just try then tell your parents about it I am sure they will get you some help if this dose not work.
You can start by laying off this thing. Yahoo causes insomnia.
Have a glass of warm milk :-)
different things work for different people.
sometimes drinking milk before bed helps.
usually you are overstimulated right before you go to bed. do something boring or relaxing before you try going to bed.
relax an hour before bed. Read a book. Watch tv. don't sit up on the computer. Drink a glass of warm milk. Have a warm bath. Wind down.
I have the same issue except i dont got to school or work....i go to bed at 4am or 5 am and wont get up till 3 or 4pm and then be up for a while and still be tired!!!!! i just started that a couple of months ago and its been that way for a while....my auntie told me not to take no naps in the day time,dont stress out ( that has alot to do with it) or worry about stuff too much,dont drink coffee or caffeine because that will keep you up the whole night! then try to go to bed by 9:30 so when 10 hits you could be asleep already!!! good luck!
don't eat two hours before you go to bed because if you eat before you sleep you don't get a good sleep and you toss&turn all night lol. it helps me to get to sleep if i sing or just say lyrics to a song in my head haha but lots of different things work for different people.
if you can't get to sleep and you haven't been able to for a while now though and nothing seems to be working you might want to see a doctor because you could have slight insomnia or something.
Evaluating sleep habits is important in the management of insomnia. In some instances, changing sleep habits may correct the problem without the need for medications. Good sleep habits should include:
* regular sleep times,
* a comfortable bed and quiet room at a comfortable, temperature,
* appropriate lighting,
* regular exercise but not close to bedtime or late in the evening,
* a bedroom that is not used for work or other activities not related to sleep,
* avoidance of stimulants (for example, caffeine, or tobacco), alcohol, and large meals close to bedtime,
* relaxation techniques such as breathing exercises, and
* avoidance of naps during the day.
Melatonin (for example, Melatonex) is the only hormone available OTC for insomnia. Melatonin is a hormone that is produced by the pineal gland. Melatonin helps regulate the body's clock or sleep-wake cycle. The secretion of melatonin is increased by darkness and decreased by light. The exact mechanism of how melatonin induces sleep has not been determined. Melatonin also decreases mental alertness and body temperature.
Melatonin is sold as a dietary supplement and is, therefore, not regulated by the FDA. It is commonly used for jet lag, insomnia, and sleep disturbances related to working the late night shift. Some limited evidence suggests that melatonin may be useful for treating sleep disturbances.
You can get Melatonin at any local drugstore. It's a natural way to go to sleep, no drugs.
umm try camonmile tea. trying going to bed earlier maybe lik3 9-930, it may not seem like much but you never go to sleep once you get in bed it could take say half an hour and by that time i could be 20 to 11. try reading a book or something, not a magazine a book like novel. that helps me :) otherwise i dunno breath slowly? count sheep? :S good luck
jog for 30 min or do something like push ups and sit up then break for 5 min take a warm shower then go to sleep......doing all that might knock you out to sleep...
I just saw a interview on NBC am show this week that can meditate and warm your extremities, then focus on cooling your core( which means your chest and midsection). All of this tells your body to slow down its time to rest, especially the cooling of your core which slows your heart rate. If this is confusing I'm sure you could go to thier web site an get more info, they were talking sleep depervation at an all time high.
I'm not sure. There's no reason why you need more sleep when you're in bed by ten. Maybe you should go talk to your dr.
try a warm bath....or get into a bedtime routine. think like, okay, warm bath, 15 minutes of reading, healthy snack, and then its bedtime. and lay in bed until you fall asleep. tweak the routine until you find what works best for you.
If you have problems like a friend getting suspended from school, then concentrate on your studies and start a study group. Sometimes it can be just you and a friend. Invite friends to your group, but keep it focused on studies. Your parents will see that it is productive and have no problems with it.
Take today as an opportunity to get ahead in your reading. Problems that are keeping you from sleeping will melt away.
You will sleep better. The last book you read should be in bed. As {sunshine lollypops} wrote, make it a novel. Read for 5 to 10 minutes. Turn off the lights.
BTW, get a night light for your bathroom so that it is not a bright light. A bright light would disturb your sleep patterns.
Sleep well tonight.
Hello sister. Let me begin by cautioning against the use of Melatonin and other herbal remedies. As a teenager, these may or may not be safe for you. Before taking anything like this, I would certainly consult with your parents and your doctor.
When I read that you work in a coffee shop, I wondered how much caffeine you drink. Caffeine as you are likely aware is a stimulant. It has a physical effect on the heart and other organs of the body. I find that many teens drink a lot of caffeine (mostly through pop and the new energy drinks).
Caffeine can and WILL keep you from sleeping. So if you are having problems sleeping, you definitely might check your caffeine intake and make certain you aren't taking any 2-3 hours before bedtime.
Many have made good suggestions. Warm milk has been successfully used for decades. However not hot chocolate as chocolate has caffeine. A warm bath helps to relax the muscles and prepare us for sleep.
One that I didn't see mentioned was meditation. Christian meditation involves being in a relaxed position and beginning to control our breathing. We do this by breathing deep and slow. Many who do this use a "mantra" such as Jesus Christ, Son of God, Savior, have mercy on me. I have used this and also have simply pictured the room filled with the Holy Spirit and on inhaling have said I'm breathing in God's love. On exhaling I then say I'm breathing out my problems and concerns. Doing this for several minutes should begin to relax the body.
Then you can mentally explore your body to look for muscles that still need relaxing. In counseling they often recommend "speaking" to that muscle. Thus if I notice my neck muscles are still tight, I might say "my neck muscles are relaxing, they are getting heavy and warm". I suspect I understand some of the dynamics but also simply know that it works.
Then once relaxed, it is time to simply reflect on God and his love. Then when you have finished ask God to bless the meditation by granting you a good nights rest.
I would be careful of prescriptive answers. Unless you have a serious sleep problem, they are not for teens. These are powerful medications. You insurance will likely only cover them for 90 days. The only alternatives after that would be some antidepressants. But a teen should never take an antidepressant unless there is a serious need. Sometimes teens risk higher depression and suicidal thoughts when on these medications.
If there are reasons you are not sleeping (problems at school or at home, etc) then it might be helpful to talk with a priest/pastor or a counselor to work through the problems.
I hope this helps and will pray for a good nights sleep for you.
Pastor John