Sleeping problems?? Please help!?!


Question:

Sleeping problems?? Please help!?

Ok wel recently ive been having a little trouble with sleeping. I cant get to sleep until about 3 or 4 in the morning and then i wake up at 2 pm the next day! Even though i get plenty of sleep always feel really groggy and tired during the whole day, but then at night i cant sleep at all! Is there anything i can do to get back on a normal sleeping schedule? I dont mind staying up until like 12 or 1 am, but 4 am??? I just want to be able to sleep earlier!!
Ive even tried taking sleeping pills, but it doesnt help at all!

Oh yah and i also dont drink any caffeine, only sometimes iced tea, but only around 2 or 3 in the afternoon.. i also dont drink any soda or any excess sugar.

Thanks sooo much for your help!

Additional Details

5 days ago
Even if i wake up earlier i still cant go to be before 4 am!!! i just dont get, what is up with my body??

5 days ago
Even if i wake up earlier i still cant go to be before 4 am!!! i just dont get, what is up with my body??


Answers:

I've done that, it's miserable.

There are several things that can help, though. Tone down the light you're exposing yourself to at least 3 hours before your planned bedtime, too much bright light later in the evening can reset your internal clock. This includes computer monitors. Also, make sure that your surroundings start to tone down at around the same time. Anything that jazzes you up will make it harder to relax at bedtime. A relaxing cup of herbal tea can also help, especially if it's chamomile. Turkey is another sleep assist, but give yourself at least 2 hours to digest before bedtime. Also, a bath is a great way to unwind.

The other problem may be oversleeping. You're getting between 11 and 12 hours a night, and 8 hours is the average needed for good rest. Even when you stay up late, set your alarm so that you don't overdo. To get things back to a more 'normal' schedule, nudge your wake-up time a bit earlier every day or two, which should make it possible to get to sleep earlier in the evening. Also, don't just lay in bed staring at the ceiling for hours. If you're unable to drop off, do something relaxing, like reading, or listening to quiet music for a while, then try again.

This is another thing that I've used, it does a great job of helping me chill down and stay asleep on rough nights. You can either let it play through once, or set it to repeat all night.
http://www.amazon.com/delta-sleep-system...

Hope this helps




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