Im am having trouble sleeping..help!?!
Question: I have had bad Insomnia for a long time, about 3 months..
I try to go to bed at a regular time and get up roughly the same time, im still adjusting to that bit. I have Lavendar in a small dish of water to help me sleep. I dont want to resort to sleeping pills and have to become reliant on them. What else will help?
Answers: I have had bad Insomnia for a long time, about 3 months..
I try to go to bed at a regular time and get up roughly the same time, im still adjusting to that bit. I have Lavendar in a small dish of water to help me sleep. I dont want to resort to sleeping pills and have to become reliant on them. What else will help?
I know a few things to help you get to sleep, I had the same problem, but i didn't have insomnia (I'm only 12) i just didn't sleep for 3 days and couldn't get to sleep ,here is a list of things that i found when I was looking around that help you sleep:
Exercise - Exercise makes you tired and you fall asleep quicker, and with less hassle.
Warm Baths - Warm baths make you feel more relaxed, try soothing bath oils like lavender or chamomile.
Chamomile Tea - Nice and warm, and has some chemical in it to help you get to sleep.
Dairy Products - Dairy products like milk, cheese or cream, have a chemical in that helps you sleep, and relax more.
Techniques, to help you sleep:
Yoga Techniques, like this one,called "Savasana" or "The Corpse Pose" should help you sleep, here are some instructions to it:
1. Come to lie down on the back.
2. Let the feet fall out to either side.
3. Bring the arms alongside the body, but slightly separated from the body, and turn the palms to face upwards.
4. Relax the whole body, including the face. Let the body feel heavy.
5. Let the breath occur naturally.
6. To come out, first begin to the deepen the breath. Then move the fingers and toes, awakening the body.
7. Bring the knees into the chest and roll over to one side, keep the eyes closed.
8. Slowly bring yourself back up into a sitting position.
Buddhist Wave Technique, It is a type of Guided Imagery with a twist:
1. Come to lie down on the back.
2. Let the feet fall out to either side.
3. Bring the arms alongside the body, but slightly separated from the body, and turn the palms to face upwards.
4. Relax the whole body, including the face. Let the body feel heavy.
5. Let the breath occur naturally.
6. Imagine a calm ocean with the waves lapping in and out, imagine the sounds as well.
7. Suddenly the waves start becoming more wild and they are crashing down and the calm sea has become a storm.
8. Maintain steady breaths.
9. Your objective is to calm the waves slowly, while maintaining the breathing pattern you had when the waves were clam.
Toe Tensing Technique, This may seem to be a contradiction at times, but it actually relieves stress and tension from the rest of your body:
1. Lie on your back, close your eyes.
2. Sense your toes.
3. Now pull all 10 toes back toward your face. Count to 10 slowly.
4. Now relax your toes.
5. Count to 10 slowly.
6. Now repeat the above cycle 10 times.
Deep Breathing:
1.Lie on your back.
2.Slowly relax your body. You can use the Toe tensing technique we described above if you want.
3. Begin to inhale slowly through your nose if possible. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8?10 seconds.
4. Hold your breath for a second or two.
5. Then quietly and easily relax and let the air out.
6. Wait a few seconds and repeat this cycle.
7. If you find yourself getting dizzy, then you are overdoing it. Slow down.
8. You can also imagine yourself in a peaceful situation such as on a warm, gentle ocean. Imagine that you rise on the gentle swells of the water as you inhale and sink down into the waves as you exhale.
9. You can continue this breathing technique for as long as you like until you fall asleep.
Guided Imagery
In this technique, the goal is to visualize yourself in a peaceful setting, it is like the Buddhist Wave Technique.
1. Lie on your back with your eyes closed.
2. Imagine yourself in a favorite, peaceful place. The place may be on a sunny beach with the ocean breezes caressing you, swinging in a hammock in the mountains or in your own backyard. Any place that you find peaceful and relaxing is OK.
3. Imagine you are there. See and feel your surroundings, hear the peaceful sounds, smell the flowers or the barbecue, fell the warmth of the sun and any other sensations that you find. Relax and enjoy it.
4. You can return to this place any night you need to. As you use this place more and more you will find it easier to fall asleep as this imagery becomes a sleep conditioner.
5. Some patients find it useful to visualize something boring. This may be a particularly boring teacher or lecturer, co-worker or friend.
These are some of the good techniques that don't have side affects, like sleeping pills can be very addictive so be careful if your going to use them and not these techniques.
I know you shouldn't really be taking advise from a 12 year old, but these techniques really do help.
*STAR!* For You!=D
n__n
Hope You Sleep Well! n__n
I usually switch on my computer and look for some really boring YA questions. That is the best way to make me drowsy...
No, just kidding....
If you can't sleep then there must be something that keeps you awake. An unsolved problem? A hidden fear?
If it is nothing mental, consult a doctor. There are physical factors to be considered, too.
If you don't want to take sleeping pills, have some natural sleep tea that relaxes you more.
well dont get hooked on sleeping pills, find something that gets you tired.
i personally put my tv on sleep mode and fall asleep to that.
but theres other stuff like reading, talking on phone/aim, idk what ever works.
if that doesnt help i would go see a doctor and see if theres something wrong.
The list has a few of the obvious contenders, like Chamomile tea, warm milk, and turkey, but you're sure to find a new sleep-inducer on this list. The remaining 7 healthy foods are bananas, honey, potatoes, oatmeal, almonds, flaxseeds, and whole-wheat bread.
My personal favorite is cartoons and tylenol.
Try taking a hot bath before going to bed.
have you tried listening to a relaxation tape/CD while in bed, they can help send you off to sleep. Happy Dreaming
maybe acid reflux, go to this website to find a cure thehealthremedy.com