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Discussion Boards => Off-Topic => Topic started by: killers2 on March 13, 2015, 06:22:48 pm
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I find myself struggling a lot of times with keeping a good sleep schedule and I feel like it's something that is detrimental to me in the end. I was wondering if anyone had tips or strategies they employ with facing this problem!? thank you!
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It was hard for me to sleep, I lay on my bed for an hour or more before I really fell asleep. Try not to think about anything or listening to relax music/melody while you sleep.
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Killer i think we all go thru it.Some more severe.
My suggestion is do a checklist.Eating and drinking before bed and what it is.
Dont let sun set with you in provoked state says good book.That could be a factor.Maybe you could try a safe sleep aid but dont get hooked.Maybe reading might help...that helps me.
Say a prayer to God in helping you diagnose it and thank him.Stop being anxious about the future.Each day alone has enuff anxiety.
Wish you well.It stinks when our sleep is disrupted.
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Oh yeah I know what you're going through. For me it's part being a night person and hormonal reasons. However the best thing that has worked for me by far is just getting up at the same time everyday. No matter what time you go to bed the night before you get up at the same time. You may adapt to it quickly or it may take some time. For me it took like a week and a half to adjust. But stick with it for a while and see how you feel.
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don't have lots of caffeine too late in day
dim lights/turn tv & noise off for a bit before planning to sleep
try to be as consistent with trying to sleep and wake as possible
don't eat too late
Eat/drink something heavy (milk) so you'll feel full (think Thanksgiving!)
try reading (but not electronic), ie. while lying down in bed...
don't exercise too late in the day
find time to relax at end of day so body quiets down/stress goes away
Do something during the day (e.g. exercise) to make you more tired so you want to sleep at night?
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don't have lots of caffeine too late in day
dim lights/turn tv & noise off for a bit before planning to sleep
try to be as consistent with trying to sleep and wake as possible
don't eat too late
Eat/drink something heavy (milk) so you'll feel full (think Thanksgiving!)
try reading (but not electronic), ie. while lying down in bed...
don't exercise too late in the day
find time to relax at end of day so body quiets down/stress goes away
Do something during the day (e.g. exercise) to make you more tired so you want to sleep at night?
Ah yes I forgot about the caffeine. Cutting back on the caffeine has made a huge difference for me as well as waking up at the same time. If you need some caffeine during the day, like I do, the earlier you have it the better.
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don't have lots of caffeine too late in day
dim lights/turn tv & noise off for a bit before planning to sleep
try to be as consistent with trying to sleep and wake as possible
don't eat too late
Eat/drink something heavy (milk) so you'll feel full (think Thanksgiving!)
try reading (but not electronic), ie. while lying down in bed...
don't exercise too late in the day
find time to relax at end of day so body quiets down/stress goes away
Do something during the day (e.g. exercise) to make you more tired so you want to sleep at night?
These are all good suggestions. Sometimes a warm bath can relax your body and make it more ready for sleep. A novel that's not too exciting can make you drowsy. Melatonin is a natural supplement that helps many people to sleep.
I know this one sounds odd, but don't talk about how you can't sleep at night. Just assume you will have a good night's sleep. The brain is a funny thing that gets reinforced by the spoken word. Don't give it ammunition. And do not WORRY about not getting enough sleep. :sweat: That helps absolutely nothing.
I enjoy listening to an audio book on tape as I fall asleep. For some reason, it works like a charm. Sleep well. Believe it.
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I just read something about cherry juice making it easier to sleep (and for longer)...might be worth trying!
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A good workout will definitely make you sleep.
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Sometimes when I can't get to sleep I read a book. That gets my mind off the day and and is relaxing
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Sleep is terribly important and many of us short ourselves on quality and quantity. Good sleep hygiene involves establishing a consistent bedtime and wake time, while ensuring you get enough sleep. Having no distractions in the bedroom (e.g., tv, phone). Avoid caffeine before bed. Although exercise itself is great for sleep, it should be avoided right before bed as it is stimulating and not conducive to sleep.
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I have zero problems sleeping for my entire life. I think to a certain extent you are born with a natural ability to fall asleep and for the rest, you train yourself. I for instance, go to bed at the exact same time every day, 10pm. I watch the local news in bed and by 10.10pm, I can barely keep my eyes open for the weather! I also get up at exactly the same time every day. I set my alarm but am usually awake a few minutes before it goes off. I think that's the best tip I can give. It won't help if you eat late in the evening or haven't had enough exercise during the day.
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drink less caffeine and doing some exercise, keep stress down and stop thinking anything at bedtime, sometime sleeping pill may help but don't take too frequently
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Drink some chamomile tea. Try to go to bed the same time each night.
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I think it's important to also note that this technique works when you make yourself get up at the same time. It's not easy to 'make' yourself fall asleep at the same time, but by being strict with your waking time, you can eventually hope to start falling asleep at the time you desire also.
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I've read that if you can't sleep, don't just lay there. Get up and go read a book or something relaxing. Try something natural life melatonin, it gives me weird dreams though.
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Give yourself a bedtime and stick to it. If you're not sleepy try to make yourself tired. The sound of a fan puts me to sleep.
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everyone i know falls asleep as soon as their head hits the pillow, i wish i was like that
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Melatonin helps me to fall asleep.
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apple cider vinegar diluted with water.
I put in just a little so it covers the bottom of the cup I am drinking from.
Then, I add water so the apple cider vinegar is not too strong. .....not too much water and not too little.
I "sip" it, put it down, sip some more, put it down, until it is finished I do this at around 8pm and go to bed at 9:30pm or 10pm.
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Set schedule seem's to work.
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Although it sounds odd, having a white noise in the background helps me sometimes, to fall asleep faster.
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I am a night owl so I know what your going through. There for awhile I wasn't going to bed until after my husband went to work in the morning. Slept all day long. I am now finding myself falling asleep between 3AM-4AM which is still not a healthy sleeping schedule.
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I have insomnia I have had it for years I find consistancy helps do the same sleep routine every night . For me I turn of all the in the house except my bed side table I read for a half then lay down.If I have a hard time I take a bubble bath
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Dont really have a sleep schedule in our family. we typically try to go to bed around 7 or 8 each night as we get up around 4 am each day to send daddy off to work but its no for sure time when we get to sleep.
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I find myself struggling a lot of times with keeping a good sleep schedule and I feel like it's something that is detrimental to me in the end. I was wondering if anyone had tips or strategies they employ with facing this problem!? thank you!
My husband is a Polysomnigraphic Tech (he performs sleep studies) going to bed at the same time every night, not eating right before bedtime, and of course don't stimulate yourself with computer or cell phone, white noise helps some people but I cannot sleep in that situation
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Make sure you don't drink Caffeine for at least 4 hours before bed.
Go to bed at the same time consistently every night.
Generally,you should get up a little bit earlier every day,if you can.It will usually lead to you getting tired earlier.
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I work at night so my sleep schedule is really backwards
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Hmmm First off don't eat a thing for at least the last two three hours your up. If you do you most likely wont get sleep or keep to any schedule. Don't fight sleep if you feel it coming on at night then get to sleep if you fight it it will take longer and longer to get to sleep