I sleep only 3 hours , once I wake-up, its impossible for me to fall asleep again, I dont want to take medications for that, I have tried every thing I been told, but seems like nothing works for me, if you can come to my rescue, I ll be so happy to find a solution for my problem.
From the National Institutes of Health:
"Like eating well and being physically active, getting a
good night’s sleep is vital to your well-being. Here are
13 tips to help you:
■ Stick to a sleep schedule. Go to bed and wake up at
the same time each day—even on the weekends.
■ Exercise is great but not too late in the day. Avoid
exercising closer than 5 or 6 hours before bedtime.
■ Avoid caffeine and nicotine. The stimulating effects
of caffeine in coffee, colas, teas, and chocolate can
take as long as 8 hours to wear off fully. Nicotine is
also a stimulant.
■ Avoid alcoholic drinks before bed. A “nightcap”
might help you get to sleep, but alcohol keeps you in
the lighter stages of sleep. You also tend to wake up
in the middle of the night when the sedating effects
have worn off.
■ Avoid large meals and beverages late at night.
A large meal can cause indigestion that interferes
with sleep. Drinking too many fluids at night can
cause you to awaken frequently to urinate.
■ Avoid medicines that delay or disrupt your sleep,
if possible. Some commonly prescribed heart, blood
pressure, or asthma medications, as well as some
over-the-counter and herbal remedies for coughs,
colds, or allergies, can disrupt sleep patterns.
■ Don’t take naps after 3 p.m. Naps can boost your
brain power, but late afternoon naps can make it
harder to fall asleep at night. Also, keep naps to
under an hour.
■ Relax before bed. Take time to unwind. A relaxing
activity, such as reading or listening to music, should
be part of your bedtime ritual.
■ Take a hot bath before bed. The drop in body
temperature after the bath may help you feel sleepy,
and the bath can help relax you.
■ Have a good sleeping environment. Get rid of
anything that might distract you from sleep, such as
noises, bright lights, an uncomfortable bed, or a TV
or computer in the bedroom. Also, keeping the
temperature in your bedroom on the cool side can
help you sleep better.
■ Have the right sunlight exposure. Daylight is key to
regulating daily sleep patterns. Try to get outside in
natural sunlight for at least 30 minutes each day.
■ Don’t lie in bed awake. If you find yourself still
awake after staying in bed for more than 20
minutes, get up and do some relaxing activity until
you feel sleepy. The anxiety of not being able to
sleep can make it harder to fall asleep.
■ See a doctor if you continue to have trouble sleeping.
If you consistently find yourself feeling tired or not
well rested during the day despite spending enough
time in bed at night, you may have a sleep disorder.
Your family doctor or a sleep specialist should be
able to help you."
I hope this helps!
Naomi
Reference Librarian
I used to have the same problem. Things that smell like lavender helped, and the typical hot tea/warm milk can also calm you down enough to ease you into sleep. This isn’t an at-home remedy, but you can also buy a pill that can help relax you (all natural, non-addictive, and you don’t have to take it in a routine, i.e. every day; it’s as needed) called Calms Forte.
References :
I was kind of insomnia if you receive any good to remember to tell me
References :
From the National Institutes of Health:
"Like eating well and being physically active, getting a
good night’s sleep is vital to your well-being. Here are
13 tips to help you:
■ Stick to a sleep schedule. Go to bed and wake up at
the same time each day—even on the weekends.
■ Exercise is great but not too late in the day. Avoid
exercising closer than 5 or 6 hours before bedtime.
■ Avoid caffeine and nicotine. The stimulating effects
of caffeine in coffee, colas, teas, and chocolate can
take as long as 8 hours to wear off fully. Nicotine is
also a stimulant.
■ Avoid alcoholic drinks before bed. A “nightcap”
might help you get to sleep, but alcohol keeps you in
the lighter stages of sleep. You also tend to wake up
in the middle of the night when the sedating effects
have worn off.
■ Avoid large meals and beverages late at night.
A large meal can cause indigestion that interferes
with sleep. Drinking too many fluids at night can
cause you to awaken frequently to urinate.
■ Avoid medicines that delay or disrupt your sleep,
if possible. Some commonly prescribed heart, blood
pressure, or asthma medications, as well as some
over-the-counter and herbal remedies for coughs,
colds, or allergies, can disrupt sleep patterns.
■ Don’t take naps after 3 p.m. Naps can boost your
brain power, but late afternoon naps can make it
harder to fall asleep at night. Also, keep naps to
under an hour.
■ Relax before bed. Take time to unwind. A relaxing
activity, such as reading or listening to music, should
be part of your bedtime ritual.
■ Take a hot bath before bed. The drop in body
temperature after the bath may help you feel sleepy,
and the bath can help relax you.
■ Have a good sleeping environment. Get rid of
anything that might distract you from sleep, such as
noises, bright lights, an uncomfortable bed, or a TV
or computer in the bedroom. Also, keeping the
temperature in your bedroom on the cool side can
help you sleep better.
■ Have the right sunlight exposure. Daylight is key to
regulating daily sleep patterns. Try to get outside in
natural sunlight for at least 30 minutes each day.
■ Don’t lie in bed awake. If you find yourself still
awake after staying in bed for more than 20
minutes, get up and do some relaxing activity until
you feel sleepy. The anxiety of not being able to
sleep can make it harder to fall asleep.
■ See a doctor if you continue to have trouble sleeping.
If you consistently find yourself feeling tired or not
well rested during the day despite spending enough
time in bed at night, you may have a sleep disorder.
Your family doctor or a sleep specialist should be
able to help you."
I hope this helps!
Naomi
Reference Librarian
References :
http://www.nhlbi.nih.gov/health/public/sleep/healthysleepfs.pdf
A nice hot bath and a bed with freshly cleaned sheets helps me sleep.No naps during the day and warm milk or cocoa before bed.
References :