What can you do about insomnia / not getting to sleep / sleep problems?
I have a really bad problem that I can’t get to sleep. Especially nowadays in Australia it is summer, and it is far too hot and I just can’t get to sleep. I’m on my laptop til the wee hours of the morning. I was wondering do you know any good way to induce sleep (apart from using sleeping pills)?
Tags: getting, sleep problems, Sleep, wee hours, sleeping pills, ProblemsRelated posts:
kh
booze,drugs. i have this problem sounds dumb but just think of a dream of yours it can work at times
Melatonin is a natural sleep aide -
it is actually beneficial for the human ( do a little research)
This article helped me a lot when I couldn’t sleep.
Hope it would for you too!
http://shine.yahoo.com/channel/health/skip-the-sleeping-pills-these-6-all-natural-herbs-can-ease-your-insomnia-324274/
Personally, reading puts me out. Some people like a few glasses of wine before bed, but most don’t really get a good night after that. I also listen to classical music, talk radio, and have even resorted to relaxation tapes. I had a drone with whale sounds and a babbling brook that worked pretty well. Cut out the laptop, that’s keeping you awake - the light is messing with your rhythms and the activity is too distracting. Get a few fans for the heat?
Have a look at these websites:
http://www.sleeptracks.com/
http://www.insomnia-connection.com/
http://www.soyouwanna.com/site/syws/insomnia/insomnia.html
http://help-me-to-sleep.com/
To be honest, you shouldn’t be up on your laptop until the early hours of the morning. Try to get some sleep, or just go on your laptop until you begin to feel drowsy.
Make sure you wind down at night, by reading or have a warm bath. And don’t take in caffeine after about 7.
Good luck!
reading puts mind at ease…and causes sleep…but read good stuff!
do a lot of activities during the day, no naps. if you drink coffee do it in the morning like others. then at night take a bath with warm or cold (but not too cold) water so you won’t feel hot, dry up and go to bed. this should help you sleep as your body will be feeling tired & begging for rest…
Depending on the season, a warm bath is a great way to relax to help you to sleep. If it is too hot for you to take a warm bath, you can give yourself a foot massage with slightly warm massage oil, sesame oil, or castor oil from a health food store.
What was very helpful to me, especially when my mind was racing, was to lie in bed and listen to relaxation CDs, especially those that contain someone speaking with relaxing music in the background. Many of these CDs are available on eBay for very low prices.
A helpful technique is to relax your body one part at a time. So you could relax your feet, your lower legs, upper legs, moving up from your lower belly up to your chest, etc., etc.
Of course, guided relaxation methods can help, imagining yourself in the country, the beach, or whatever is most soothing to you.
If you have annoying thoughts or personal issues that run thru your mind when you are trying to sleep, you might have to deal with those issues first. You might want to talk to a counselor or therapist about that.
There are herbs that are helpful for sleep, eg, valerian root, kava kava, chamomile, hops, passion flower, skullcap. Probably, valerian root and kava kava are the best. However, it sometimes takes herbs 2 to 4 weeks to build up in your system and start to work.
You can also try 5-HTP, trytophan, GABA or melatonin (2-3 mg). I would not take melatonin for over a month unless your doctor says it is ok. It is a hormone produced by the pineal gland. If you take too much, your pineal gland might get “lazy” and produce less melatonin naturally.
Im not trying to turn you into an alcoholic, but booze might be an idea. Alcohol is a relaxant so when you drink a pint you’d feel more relaxed, so you could try that, or don’t use energy drinks, or lots of caffeine in general.
you need a good air conditioneer and you need a good book… start reading in the evening around 9pm and the book will give you the ticket to sleeping… I had the same problem and I started to listen to soft music and reading a book.. It helped I now sleep on the average of 7 hours a day and read a book a week.. good luck from Grant M in Pa
When the temperature is too high, that can great affect your ability to sleep. The optimal temperature for sleep is roughly 65 degrees Fahrenheit (17 degrees Celsius) so do whatever you can to bring down your room temperature.
Next, light affects your ability to sleep. The more light there is, the less melatonin (the chemical the brain produces to make you sleep) is produced by the pineal gland in the brain. Instead, do something in dim light.
It’s good that you are against sleeping pills as they have many negative effects. Instead try some natural remedies.
Glass of warm milk + honey
Chamomile tea + honey
Valerian root tea
Kava
Do not drink alcohol as you will wake up not feeling refreshed because it breaks up your sleep (and gives you a hangover).
During the day, especially since its hot, be sure to drink lots and lots of water (more than 8 cups).
Don’t go to sleep o a full stomach or an empty stomach. Eat a big meal about 3 hours before going to sleep (some meat and carbs = tryptophan has greatest effect and makes you sleepy) and eat a light snack right before sleep (i like to have some yogurt or cottage cheese).
Make sure there is no noise (can use white noise machine to block out sound), no light (use eye mask), no bad smell (use lavender scents - candles/incense) in your room when you are going to sleep.
I have this problem alot
try:
-reading (something that won’t wake you up and want to finish it)
-Don’t go on your laptop!!! - staring at the light messes with your head and makes you feel awake
- try falling asleep somewhere else (couch)
- this may only work for me but if i can’t sleep sometimes trying to sleep with my light on (dim) works
Hopes this helps :)