It takes me up to 2 in morning before I am able to sleep.
Look up "Sleep Hygiene" on the internet. There is an actual science of study related to this and these sites will give you many tips that you can try. There could be many possible reasons you cannot sleep – too much caffeine intake, uncomfortable environment, noise, anxiety, fear, or depression or worry. Or you may actually have a physical reason for not being able to sleep in the bed. Sleep hygiene will help you develop certain relaxing "rituals" that one can create to promote restfulness, such as a warm relaxing bath, mood music, cool and comfortable room temp., and maybe a good boring book. "White noise" helps me, I sleep with a fan on every night. If you have slept in a chair for a long time, it may be a habit you can’t break. Make sure your bedroom stays that special place you go just for sleeping – no TV in there. Try reading a devotional or the Bible, and then pray for everyone you know. Keep a notepad and pen by the bed so if you worry about something in the middle of the night, write it down and forget it until morning. If nothing else works, see your doctor about new sleep medicines. Good Luck and Good Night!
this really helps me, i play 20 questions http://www.oldeducator.com/20questions.jpg
if you want i could send you my old one? contact me if you want one.
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old insomnia victim
The best way that I found to fall asleep is to stay up either very late, and then wake up early the next morning. A day or two of doing this will naturally regulate your sleeping habits. However if you’re lying in bed and still cannot sleep, I would recommend doing relax exercise. This means to concentrate on relaxing every part of your body, one at a time. Start with your toes, all the way to your fingers. Good luck!
References :
Look up "Sleep Hygiene" on the internet. There is an actual science of study related to this and these sites will give you many tips that you can try. There could be many possible reasons you cannot sleep – too much caffeine intake, uncomfortable environment, noise, anxiety, fear, or depression or worry. Or you may actually have a physical reason for not being able to sleep in the bed. Sleep hygiene will help you develop certain relaxing "rituals" that one can create to promote restfulness, such as a warm relaxing bath, mood music, cool and comfortable room temp., and maybe a good boring book. "White noise" helps me, I sleep with a fan on every night. If you have slept in a chair for a long time, it may be a habit you can’t break. Make sure your bedroom stays that special place you go just for sleeping – no TV in there. Try reading a devotional or the Bible, and then pray for everyone you know. Keep a notepad and pen by the bed so if you worry about something in the middle of the night, write it down and forget it until morning. If nothing else works, see your doctor about new sleep medicines. Good Luck and Good Night!
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I was a night shift R.N. I never had trouble sleeping because my job made me exhausted!
dont drink anything with caffeine like ice tea, pepsi/coke, coffee…before going to bed. just close your eyes and try not to think anything.
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I once wrote a long email on insomnia. I have made some changes to it and pasted it below. It is so long that you might fall asleep reading it. If you have some problems that are running through your mind that make it hard to sleep, you might have to deal with those issues first.
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Depending on the season, a warm bath is a great way to relax. If you can’t take a bath, you can give yourself a foot massage with slightly warm massage oil, sesame oil, or castor oil from a health food store.
There are herbs that are helpful for sleep, eg, valerian root, kava kava, chamomile, hops, passion flower, catnip. If you get the real herbs, you can make teas out of them. Otherwise get the herbs in capsule form. You can try a single herb or herbal combinations. Probably, valerian root and kava kava are the best.
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.
You can try 1 or 2 mg of melatonin, but I would avoid taking it for more than a month. It is a hormone produced by the pineal gland. If you keep taking melatonin, your pineal gland can get "lazy" and produce less melatonin naturally.
If you try over the counter medications, they should only be used for up to two weeks in a row.. You might try Tylenol PM, Benedryl or Advil PM.
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I am a certified sleepologist.