Idea on how to fall asleep?
- Thread starter Dreamer03
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smarty pants :P:P:P
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A couple ideas.
1. Add some honey to the warm milk. Don't know if it really makes a difference, but my parents used to give me that when I was little and needed to sleep. Seemed to help but who knows.
2. I think, as an adult with all the stresses in life, it can be really hard to sleep if you're *trying* to fall asleep. Maybe better to just start working on something, preferably something not too exciting, and maybe you'll get tired and fall asleep on your own. (Can't think of that as the goal of course, just try to do whatever the thing is.) So, I don't know. Work on your taxes? Straighten out papers in your desk? Clean your room? For me, I'm still trying to sharpen my ASL receptive skills, so I go to youtube and watch vlogs that are slightly out of my receptive range. Actually kind of exciting to me, so not exactly the right thing, but on the other hand it wears out a part of my brain that wears out quickly, so I generally get back to bed. (Says she who's typing at 5:20am ha)
1. Add some honey to the warm milk. Don't know if it really makes a difference, but my parents used to give me that when I was little and needed to sleep. Seemed to help but who knows.
2. I think, as an adult with all the stresses in life, it can be really hard to sleep if you're *trying* to fall asleep. Maybe better to just start working on something, preferably something not too exciting, and maybe you'll get tired and fall asleep on your own. (Can't think of that as the goal of course, just try to do whatever the thing is.) So, I don't know. Work on your taxes? Straighten out papers in your desk? Clean your room? For me, I'm still trying to sharpen my ASL receptive skills, so I go to youtube and watch vlogs that are slightly out of my receptive range. Actually kind of exciting to me, so not exactly the right thing, but on the other hand it wears out a part of my brain that wears out quickly, so I generally get back to bed. (Says she who's typing at 5:20am ha)
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I lie in bed, and I clear my mind of any and all thoughts, and gently fall asleep. However, clearing your mind of thoughts is NOT easy to do-- it takes years of practice to be able to do it, but if you do it well enough, you can sleep better. The only downside of having thoughtless sleep is that I don't feel pain until I wake up, unless it gets REALLY BAD to wake me up in the middle of the night, which did happen not that long ago.
The Highlander
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Masturbate.
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Have you tried chamomile tea? Turkey and chicken have something in them to make people sleepy.
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Funny you mention this. Every time I eat chicken, I always feel sleepy, and end up taking an hours long nap, and waking up a lot later than I'd like to.
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guys guys guys .. its the turkey .. but its a myth turkey/chicken making you sleepy. its tryptophan in turkey that makes you tired. Its the carbs (white stuff) that makes you sleepy like potatoes, rolls, crust in pies,chips, etc.
What I really suggest is being extremely physical during the day and have a buttered toast at night. Stay away from chips as its too greasy. As highlander suggest - masturbating does help as you lie down. Also get up early as dawn comes no matter how tired you are. After a few days - you can reset your body clock and your body will tell you when its time for bed and TURN OFF THE TV!!!!! If it 10pm TURN OFF THE TV!!!!! you might not feel tired, but do something else in bed.. sex, read a book, etc will go a long ways getting a real good nights sleep.
What I really suggest is being extremely physical during the day and have a buttered toast at night. Stay away from chips as its too greasy. As highlander suggest - masturbating does help as you lie down. Also get up early as dawn comes no matter how tired you are. After a few days - you can reset your body clock and your body will tell you when its time for bed and TURN OFF THE TV!!!!! If it 10pm TURN OFF THE TV!!!!! you might not feel tired, but do something else in bed.. sex, read a book, etc will go a long ways getting a real good nights sleep.
some tips on sleeping
Here are some tips to help you Sleep better every night:
• Keep a Sleep Diary -
• Sleep in a Quiet Place - Do I need to say any more about this?
• See a Doctor - Sleep problems can be a symptom of physical disorders. For most of us, insomnia is the result of tension, stress and anxiety. Of course the more anxious you get about your insomnia, the worse the insomnia gets. As you see your doctor about your Sleeplessness, she or he might suggest some of the techniques that we list below, or might prescribe drugs to help you get to Sleep. We suggest that you try all these following tips first, and use drugs only as a last resort. The decision, of course, is yours.
• Take a Warm Bath - Probably the very best way to relax your body is with a hot bath 60 to 90 minutes before you plan to go to Sleep. Do not over do it. You simply want to relax your body. Too long in hot water and your body is drained of vitality. Add bath salts, or Epsom salts and baking soda (one cup of each) to the bath water to help to relax your body. The hot bath will raise your body temperature, however, it is the drop in body temperature that may well leave you feeling Sleepy.
• Get a Massage - Have your spouse (or whomever) give you a massage just before going to Sleep. Best would be a full body massage or even a short backrub be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you towards Sleep.
• Listen to Music - Play soft, soothing music that will lull you to Sleep. There are CDs and tapes designed for that very purpose. There is specially chosen music, sounds of waves rhythmically breaking, or the steady rhythm of a heartbeat. Best is a player that will automatically turn off after a short time.
• Drink Warm Milk - A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.
• Drink Herb Tea - If you don't like milk - or are avoiding dairy products - try a cup of hot Chamomile, catnip, anise or fennel tea. All contain natural ingredients which will help you Sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to Sleep.
• Eat a Bedtime Sensible Snack - If your stomach is too empty, that can interfere with your Sleep. Although if you eat a heavy or spicy meal just before bedtime, that can interfere worse and longer as well. Such foods as dairy products and turkey contain tryptophan, which acts as a natural Sleep inducer.
• Avoid Caffeine, Alcohol and Tobacco - Some of us forget that coffee is not the only drink containing caffeine. Tea (not herbal teas), chocolate and cola drinks are also high in caffeine. Science says that alcohol and tobacco upset restful Sleep patterns, preventing quality recuperative rest. Avoid caffeine, alcoholic beverages and tobacco products for 6 hours before time to Sleep.
• Sleep in a Well Ventilated Room - Fresh air and a room temperature between 60° and 65° will give most people the best Sleeping conditions. Warmer and you may toss and turn from the discomfort of being too warm. Keep the thermostat turned down low and do your temperature-adjusting with blankets.
• Sleep on a Good Bed - A good bed (firm is most often recommended) will give your entire body the support it needs to really relax. Firm is better for your spine.
• Sleep on Your Back - If you can, Sleeping on your back is the best position for relaxation. This allows for all of your internal organs to relax and to extend properly. If you must Sleep on your side, do so on your right side, not your left. Sleeping on the left side can cause your lungs, stomach and liver to press against your heart, causing added and unusual stress. Avoid Sleeping on your stomach. It causes pressure on all of your internal organs including your lungs, which can result in more shallow breathing. It can also add to or result in a stiff neck and in upper back problems.
• Do Something Physical During the Day - People with sitting and mostly-mental jobs, like office workers, have far more trouble with insomnia than those who work hard physically all day. Even 15 minutes a day of exercise (at least 30 minutes before going to bed so your body will have a chance to slow down) will give your body the activity and oxygen it needs to help you relax more and Sleep better.
• Keep Regular Bedtime Hours - Your body likes routine, whether you do or not. It likes to know that it is going to get up at the same time each day, eat at the same times, and go to bed at the same times. Not very exciting but true. Pick a reasonable and scheduled time to get up and to go to bed and stick to it. Even if you don't think you are tired when the time comes. After a while your body will rely on that established routine and it will begin to be more and more ready to Sleep on schedule when you want.
• If You Can't Sleep, Get Up - Don't lie awake trying to get to Sleep any longer than 30 minutes. If it goes that long, get up. Do something quiet and non-stimulating. When you feel tired again, go back to bed.
• Do Not Sleep In - Get up at the same time every day, even on weekends and holidays. Once you have awakened, get up. Never lounge around in bed after you wake up.
• Get Up Earlier in the Morning - At least try this while you are trying to adjust to a new regular bedtime routine. As much as you may hate getting up one-half hour earlier than you really have to, you will be that much more tired at night and therefore more apt to get to Sleep more quickly. Once you and your body have the confidence that you can get to Sleep when you want at night, you can go back to your preferred wake-up-in-the-morning time. This tip is especially helpful for getting children on your schedule!
• Keep Your Bed Only as a Place for Sleeping - Not for working, reading, watching television, doing crossword puzzles, or whatever else occupies you in the evening (there is one other un-named thing that is OK!) Let your mind and body identify bed only with Sleeping.
• Avoid Naps - Naps feel good during the day, and if you couldn't Sleep at night, you are grateful for any chance to Sleep. But if you're really having trouble Sleeping at night--and you're not a senior citizen who Sleeps for small periods of time, skip naps. You'll be more tired at bedtime and more able to fall asleep.
• Keep Your Bedroom as Dark as Possible - Black-out window shades, a very low-light and out-of-view clock, even a Sleeping mask is very helpful. Bright lights can alter your biological clock. As you near bed time, use progressively lower-level lighting.
• Avoid Illuminated Bedroom Clocks that are Easily Within Your View - An illuminated bedroom clock is a source of light that can be extremely annoying if you're having a hard time getting to Sleep. If you can't replace the clock, at least block its light from easy view.
• Use Sunlight to Set Your Biological Clock - As soon as you get up in the morning, quickly go outdoors, close your eyes and turn your face towards the direct sun for 15 minutes.
• Watch No Television; Read Nothing Before Going to Bed - Wait at least one-half hour before going to bed after reading or watching television. Some say that reading a detective story or some such escapist book helps put them to Sleep. That may be true for them but not for me. No matter how passively we watch television, or how innocuous a book may be, there is lingering stimulation of our minds. An over-stimulated mind, along with some anxiety and stress, is what keeps us awake. We must get rid of every one of those active and exciting thoughts before we can Sleep peacefully.
Trainman
Here are some tips to help you Sleep better every night:
• Keep a Sleep Diary -
• Sleep in a Quiet Place - Do I need to say any more about this?
• See a Doctor - Sleep problems can be a symptom of physical disorders. For most of us, insomnia is the result of tension, stress and anxiety. Of course the more anxious you get about your insomnia, the worse the insomnia gets. As you see your doctor about your Sleeplessness, she or he might suggest some of the techniques that we list below, or might prescribe drugs to help you get to Sleep. We suggest that you try all these following tips first, and use drugs only as a last resort. The decision, of course, is yours.
• Take a Warm Bath - Probably the very best way to relax your body is with a hot bath 60 to 90 minutes before you plan to go to Sleep. Do not over do it. You simply want to relax your body. Too long in hot water and your body is drained of vitality. Add bath salts, or Epsom salts and baking soda (one cup of each) to the bath water to help to relax your body. The hot bath will raise your body temperature, however, it is the drop in body temperature that may well leave you feeling Sleepy.
• Get a Massage - Have your spouse (or whomever) give you a massage just before going to Sleep. Best would be a full body massage or even a short backrub be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you towards Sleep.
• Listen to Music - Play soft, soothing music that will lull you to Sleep. There are CDs and tapes designed for that very purpose. There is specially chosen music, sounds of waves rhythmically breaking, or the steady rhythm of a heartbeat. Best is a player that will automatically turn off after a short time.
• Drink Warm Milk - A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.
• Drink Herb Tea - If you don't like milk - or are avoiding dairy products - try a cup of hot Chamomile, catnip, anise or fennel tea. All contain natural ingredients which will help you Sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to Sleep.
• Eat a Bedtime Sensible Snack - If your stomach is too empty, that can interfere with your Sleep. Although if you eat a heavy or spicy meal just before bedtime, that can interfere worse and longer as well. Such foods as dairy products and turkey contain tryptophan, which acts as a natural Sleep inducer.
• Avoid Caffeine, Alcohol and Tobacco - Some of us forget that coffee is not the only drink containing caffeine. Tea (not herbal teas), chocolate and cola drinks are also high in caffeine. Science says that alcohol and tobacco upset restful Sleep patterns, preventing quality recuperative rest. Avoid caffeine, alcoholic beverages and tobacco products for 6 hours before time to Sleep.
• Sleep in a Well Ventilated Room - Fresh air and a room temperature between 60° and 65° will give most people the best Sleeping conditions. Warmer and you may toss and turn from the discomfort of being too warm. Keep the thermostat turned down low and do your temperature-adjusting with blankets.
• Sleep on a Good Bed - A good bed (firm is most often recommended) will give your entire body the support it needs to really relax. Firm is better for your spine.
• Sleep on Your Back - If you can, Sleeping on your back is the best position for relaxation. This allows for all of your internal organs to relax and to extend properly. If you must Sleep on your side, do so on your right side, not your left. Sleeping on the left side can cause your lungs, stomach and liver to press against your heart, causing added and unusual stress. Avoid Sleeping on your stomach. It causes pressure on all of your internal organs including your lungs, which can result in more shallow breathing. It can also add to or result in a stiff neck and in upper back problems.
• Do Something Physical During the Day - People with sitting and mostly-mental jobs, like office workers, have far more trouble with insomnia than those who work hard physically all day. Even 15 minutes a day of exercise (at least 30 minutes before going to bed so your body will have a chance to slow down) will give your body the activity and oxygen it needs to help you relax more and Sleep better.
• Keep Regular Bedtime Hours - Your body likes routine, whether you do or not. It likes to know that it is going to get up at the same time each day, eat at the same times, and go to bed at the same times. Not very exciting but true. Pick a reasonable and scheduled time to get up and to go to bed and stick to it. Even if you don't think you are tired when the time comes. After a while your body will rely on that established routine and it will begin to be more and more ready to Sleep on schedule when you want.
• If You Can't Sleep, Get Up - Don't lie awake trying to get to Sleep any longer than 30 minutes. If it goes that long, get up. Do something quiet and non-stimulating. When you feel tired again, go back to bed.
• Do Not Sleep In - Get up at the same time every day, even on weekends and holidays. Once you have awakened, get up. Never lounge around in bed after you wake up.
• Get Up Earlier in the Morning - At least try this while you are trying to adjust to a new regular bedtime routine. As much as you may hate getting up one-half hour earlier than you really have to, you will be that much more tired at night and therefore more apt to get to Sleep more quickly. Once you and your body have the confidence that you can get to Sleep when you want at night, you can go back to your preferred wake-up-in-the-morning time. This tip is especially helpful for getting children on your schedule!
• Keep Your Bed Only as a Place for Sleeping - Not for working, reading, watching television, doing crossword puzzles, or whatever else occupies you in the evening (there is one other un-named thing that is OK!) Let your mind and body identify bed only with Sleeping.
• Avoid Naps - Naps feel good during the day, and if you couldn't Sleep at night, you are grateful for any chance to Sleep. But if you're really having trouble Sleeping at night--and you're not a senior citizen who Sleeps for small periods of time, skip naps. You'll be more tired at bedtime and more able to fall asleep.
• Keep Your Bedroom as Dark as Possible - Black-out window shades, a very low-light and out-of-view clock, even a Sleeping mask is very helpful. Bright lights can alter your biological clock. As you near bed time, use progressively lower-level lighting.
• Avoid Illuminated Bedroom Clocks that are Easily Within Your View - An illuminated bedroom clock is a source of light that can be extremely annoying if you're having a hard time getting to Sleep. If you can't replace the clock, at least block its light from easy view.
• Use Sunlight to Set Your Biological Clock - As soon as you get up in the morning, quickly go outdoors, close your eyes and turn your face towards the direct sun for 15 minutes.
• Watch No Television; Read Nothing Before Going to Bed - Wait at least one-half hour before going to bed after reading or watching television. Some say that reading a detective story or some such escapist book helps put them to Sleep. That may be true for them but not for me. No matter how passively we watch television, or how innocuous a book may be, there is lingering stimulation of our minds. An over-stimulated mind, along with some anxiety and stress, is what keeps us awake. We must get rid of every one of those active and exciting thoughts before we can Sleep peacefully.
Trainman
green427
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Dreamer....you a male or female?
Male....yep, pull out that little pecker and open the floodgate. You know how women complain that their guys roll over and fall asleep as soon as the beans are spilled?
Female....sorry, can't help you there....40-plus years, and I still can't figure 'em out, other than the fact that they need to talk....can you find someone that is willing to listen to you for hours?
One suggestion that has worked on the women I've known.....find someone to do a light whole-body massage on you in the dark, and put the covers on you after you drift off....or, invite over the most boring person you know, and let that person talk you to sleep...
Male....yep, pull out that little pecker and open the floodgate. You know how women complain that their guys roll over and fall asleep as soon as the beans are spilled?
Female....sorry, can't help you there....40-plus years, and I still can't figure 'em out, other than the fact that they need to talk....can you find someone that is willing to listen to you for hours?
One suggestion that has worked on the women I've known.....find someone to do a light whole-body massage on you in the dark, and put the covers on you after you drift off....or, invite over the most boring person you know, and let that person talk you to sleep...
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Dreamer is a woman.
Mark is right. Im a woman and im 20. Ive tried most of these. Except maybe the warm milk cuz im lactose intolerant and another method here that umm....makes m e feel really awkward. A dew days ago i went to sleep clinic thing. Guess what they toldme...you have insomia...i was like...thanks for telling me something i dobt know!!!
Steinhauer
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Sleepy time tea with honey and melatonin works for me. Maybe even a Goody's PM powder?
Benadryl?
Benadryl?
rockin'robin
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If ur a sufferer of tennitus...or musical tennitus (as I am)...the only thing I could suggest is to exhaust urself before trying to go to sleep....I've had many sleepless nights (as other AD'ers have too)...Perhaps something over the counter might help....as I'm not one to take sleeping pills.