I haven't slept good in almost three nights and i have no clue what to do to get!

I haven't slept good in almost three nights and i have no clue what to do to get a good nights sleep any help?

i'm a runner, i have been training with my Cross Country team for the past three weeks..and for the first two weeks i slept like a baby...Starting a couple of nights ago i haven't been sleeping really well. I have done everything. I have tried to listen to relaxing music and all. I know why i haven't been sleeping well. I have so many things going thru my mind.But how can i clear my mind?

It sounds like you have some worries preventing you from sleeping and you may have some hormonal changes going on since it sounds like you have had a large change in activity, this definately can change your physiology, some women athletes lose their menstrual cycle due to the hormonal changes associated with sports.

Hormones also are involved in your sleep/wake cycle, it doesnt matter which hormone is affected they are all interconnected and one unbalanced hormone changes your whole homeostasis and other hormones.

All of the above suggestions are correct and some are repeated below:

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, 1mg or cut the 3mg pill in half, one half hour before you sleep Or you can take it when you wake up 1-2 hrs after your bedtime. It should be tailored to your individual size and also may affect individuals differently so you may need a higher or lower dose, go low first. Also, sleep MD helps me to sleep, it has melatonin also but with a mixture of other natural sleep herbs. 1 pill should do it and no grogginess the next day!

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 but dont overeat or you will have the reverse affect, just dont drink too many fluids or you will have to get up to use the bathroom. Banana or turkey have tryptophan a natural chemical that will help you sleep. Warm milk also seems to help some people, just remember though it may have you 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.