Is there an easy way to fall asleep without using sleep aid pills or countin sheep please need to get tosleep!!
Question: Is there an easy way to fall asleep without using sleep aid pills or countin sheep please need to get tosleep!
Answers:
if its hot outside, put a cold wet washcloth on your forehead, it really helps u fall asleep in the sumertimeHealth Question & Answer
sorry you are having a hard time sleeping.. First make sure you are not drinking caffeine drinks late in the day.. This might be the reason you are not getting to sleep.. Next try not to exercise more then a couple of hours before bed.. Then make your room quite no TV or anything to get your mind going.. set up a night time routine like taking a nice relaxing shower with lavender soap (it is relaxing).. then when you get in bed lay down and try to quite your mind.. If you can not fall asleep in 20 min get up and try to lay back down in 30 min or so.. and when all else fails even if you do not want to take a pill it will help and it is not addicting.. Good luck and good nightHealth Question & Answer
Insomnia is the worst! Are you stressed out about something.? Are you taking any medications.?
Well, there are some herbs that you can take: Valerian is well-known for helping people get to sleep.. There's also Kava Kava, Passionflower, Hops, and more..
Melatonin pills are very effective.. Melatonin is the hormone that your body produces that helps you get to sleep; if you don't have enough, you may not be able to sleep..
Foods that help you sleep are turkey (think -- Thanksgiving), chicken, and tuna.. And there's always that glass of warm milk..
There's also a breathing exercise that I do that actually seems to work (!):
- Breathe normally -- don't try to force yourself to breathe a certain way
- Count each breath from 1 to 10, then count the following 10 breaths from 10 to 1.. Then start over..
- Try to focus on the numbers, not on how you're going to get to sleep..
- Keep going for several minutes, and see how you feel.. It is useful for even chronic insomniacs.. Actually, its similar to Zen meditation, so even if it doesn't put you to sleep, you'll at least get some relaxing meditation time in!!
also, of course, you should think about prevention:
- Don't take stimulants (coffee, for example) after 2:00 pm
- Exercise
- Take your vitamins (B vitamins and calcium are important to help you sleep)
- Sleep in a dark room, or use an eye mask
Insomnia is EXTREMELY common.. There are a ton of books and websites that can give you more info.. And, if you still have problems, you might want to check with your doctor..
Good luck!Health Question & Answer
Well, there are some herbs that you can take: Valerian is well-known for helping people get to sleep.. There's also Kava Kava, Passionflower, Hops, and more..
Melatonin pills are very effective.. Melatonin is the hormone that your body produces that helps you get to sleep; if you don't have enough, you may not be able to sleep..
Foods that help you sleep are turkey (think -- Thanksgiving), chicken, and tuna.. And there's always that glass of warm milk..
There's also a breathing exercise that I do that actually seems to work (!):
- Breathe normally -- don't try to force yourself to breathe a certain way
- Count each breath from 1 to 10, then count the following 10 breaths from 10 to 1.. Then start over..
- Try to focus on the numbers, not on how you're going to get to sleep..
- Keep going for several minutes, and see how you feel.. It is useful for even chronic insomniacs.. Actually, its similar to Zen meditation, so even if it doesn't put you to sleep, you'll at least get some relaxing meditation time in!!
also, of course, you should think about prevention:
- Don't take stimulants (coffee, for example) after 2:00 pm
- Exercise
- Take your vitamins (B vitamins and calcium are important to help you sleep)
- Sleep in a dark room, or use an eye mask
Insomnia is EXTREMELY common.. There are a ton of books and websites that can give you more info.. And, if you still have problems, you might want to check with your doctor..
Good luck!Health Question & Answer
I don't know how soon you need the remedy, but I've heard lavender oil and fragrance works well.. One of my co-workers claims it helps her fall asleep, John Tesh proclaims it, and Bath and Body Works sells it for this purpose in their aromatherapy collection..Health Question & Answer
Learn to meditate before you go to bed so you can clear your mind.. When your mind is clear you will go to sleep almost immediately and you will get the best sleep.. My uncle and one of my friends does that and they fall asleep in like 30 seconds (snoring).. Hope this helped.. Good Luck..Health Question & Answer
sex
Edit:
Didn't know you were 13
well i guess you'll have start someday.. Just sneak a girl through your window and I don't know where my kids are.. Thaey were taken from me..Health Question & Answer
Edit:
Didn't know you were 13
well i guess you'll have start someday.. Just sneak a girl through your window and I don't know where my kids are.. Thaey were taken from me..Health Question & Answer
Try warm milk.. Stay away from Caffeine.. Get a tape with "White (not racist) Noise" as sleep background.. Shut off TV and keep sleep area at a comfortable temperature not too warm not too coldHealth Question & Answer
listen to Bob Dylan's "when the deal goes down" and follow by Beethoven's Moonlight Sonata.. Great combination.. It working on me....Health Question & Answer
read! i always read when i cant get to sleep, it gets you tired, try it out..Health Question & Answer
Use earplugs.. They can help block all noises out..Health Question & Answer
Watch TV in bedHealth Question & Answer
watch sport scores..Health Question & Answer
Very simple....go jogging for one hour....take a warm shower....take a cup of milk or mango juice....then try....Health Question & Answer
I had the same problem for years i had sleep studies done also the best thing i did was to add a tv to my bedroom when i can't sleep i watch short shows 30 mins or news no movies they are to long and keep you awake because you want to watch the entire end.. I also turn the alarm clock away from me watching time go by is one of the bad ways to sleep it will only frustrate you more the later it gets.. I also use reverse brain tricks like trying to keep my eyes open and count to see how long before i close them this works great it's like trying to make yourself stay awake instead of closing them trying to go to sleep.. I sometimes use the relax control it works good too start with the feet make sure they are totally relaxed then move on up to the knee and keep going until you get to your face ......you will be shocked when you relax your face at how horrible it was so tense ......But if i can't sleep for a while i don't lay there i will get up for 10 mins or so then try it again staying in bed only frustrates you more unless you have a tv or book or something to do if the brain tricks don't work......don't ever eat very much before bed however a small snack can help at times......i don't believe in the caffiene thing i drink it all the time and coffee makes me go to sleep so it isn't the same for us all even if the doc and food nuts think it is......i also try to find a comedy show because laughing will relax you.. anything that will relax you can help think of sleep itself and not trying to sleep just the aspect of the sleep some people listen to their breathing calm to relax while others think of how tired they are type things but when you push yourself to sleep and get frustrated the worse it gets and the less likely you are to fall asleep.. Been here for yrs and have more tricks than these if none of them work for you email me i will give you some more ideas.. Good luck and don't let the clock become your enemy in the bedroom take it out or turn it around to where you can't see it at all..Health Question & Answer
Melatonin 1 mg Promotes healthy sleep patterns
Using melatonin correctly can help sleep and mood problems, but melatonin can be tricky, and if misused can cause insomnia and even depression.. Here are some of the common mistakes people make, and guidelines to use melatonin the right way..
Mistake #1: Melatonin is a sleep hormone
Most people think melatonin is a natural sleeping pill.. This couldn't be more wrong; melatonin on its own won't induce sleep, and is usually only effective in short-term applications.. It's more correct to think of melatonin as a 'darkness' signaler, that is, it tells the brain that it needs to prepare for a night time or winter cycle.. If taken in the evening or when it's dark, melatonin can speed up sleep preparation, and it can tell the body clock to shift its sleep cycle to an earlier time..
Mistake #2: I can take melatonin at any time..
If melatonin is used during daytime brightness, it can cause adverse effects.. If the body clock is receiving conflicting daytime light signals and dark signals from melatonin, it can malfunction and not work properly when it is time to go to sleep later..
Mistake #3: Melatonin is a natural supplement, so it can't do any harm..
The wrong amounts of melatonin or melatonin at the wrong time of day can cause serious health risks.. Daytime melatonin has been shown to cause depression.. This makes sense, especially when you consider that melatonin causes us to pull back, withdraw, become disoriented and irritable - the classic hibernation response.. It's best to avoid using melatonin that could be in our system during the day..
Mistake #4: I need melatonin to help me sleep
In most cases, your sleep problem isn't from a lack of melatonin, and increasing melatonin can mask underlying problems that are the real cause of insomnia.. If you need melatonin to help you fall or stay asleep, you are more likely suffering from a circadian rhythm sleep disorder.. Circadian rhythm sleep disorders mean that your body is producing melatonin and other sleep hormones at the wrong time of day, so when you need to sleep, you don't have enough melatonin in your system.. Simply adding melatonin doesn't fix the sleep problem and can contribute to depressive mood disorders.. The most effective treatment for circadian rhythm sleep disorders is light therapy, because bright light is the zeitgeber or signaler the body clock uses to reset itself each day..
Mistake #5: I need to keep taking melatonin..
Sleep experts don't recommend taking melatonin for more than two weeks at a time.. Melatonin is effective as a signal augmenter (reinforcing external cues), or as a tool to help shift sleep and circadian rhythms.. Long term use of melatonin indicates a more serious underlying sleep disorder that should be investigated by a sleep professional..
Mistake #6: The dosage amount isn't important..
The problem with melatonin is that it was discovered long before scientists really understood what it does and how much you need.. For example, in the late 80's and early 90's, we thought melatonin was a sleep hormone.. Now we know it is much more complicated.. In addition, tablet sizes average 3-5 mg.. New evidence shows that adult males only need 150 micrograms, and the average female needs only 100 micrograms (a microgram is 1/100 th of a milligram).. So the average melatonin supplement is 20 - 50 times more than we need! If you are using regular melatonin tablets, you can cut the pill into fourths, otherwise, try to find the smallest pill size available.. If you are taking time-released melatonin, do not break the pill, as this will ruin the time-release..
Mistake #7: I don't take melatonin, so I don't have to worry..
Actually, this could be one of the costliest mistakes people make.. Melatonin is an essential nighttime hormone.. When in the body at the right time, it does wonderful things, such as help the heart and vital organs rest at night.. Melatonin also acts as a powerful antioxidant; while it shuts the body down, it cleans the toxins and free radicals from cells..
But we often do things that keep melatonin from being produced, and that can be deadly.. When we stay up late at night or work night shifts, we keep our body from producing melatonin.. This increases the risk of hypertension, heart disease, diabetes and cancer.. Studies show women night-shift workers have a 500% higher risk of breast cancer and male night shift workers have a 50% increased risk of colo-rectal and bone cancer.. While not realizing it, many people increase this risk with inconsistent sleep/wake schedules - late night studying or partying or shift work schedules..
How should I take melatonin.?
The first thing to know about melatonin is that its half life is very short, and is only active in your system for about 20 minutes.. This is why it is important to use different types of melatonin for different reasons:
Induce sleep or shift sleep to an earlier schedule (1hr+)
* If you take more than an hour to fall asleep, or you need to shift your sleep more than an hour, consider taking time-released melatonin.. It is also important to use a high-quality, standardized melatonin supplement.. Try to find the lowest dose available and do not cut the pill .. Since melatonin tablets are coated to provide slow release, cutting them will ruin their long-term potency..
* When to take: Depending on the severity of the sleep problem, take time-released melatonin 1 to 3 hours prior to the time you usually fall asleep.. Since time release melatonin only lasts for 3 - 4 hours, any need to shift sleep schedules more than 3 hours may require taking another pill in 3 or 4 hours..
* Cautions: Melatonin should not be taken if eyes are exposed to bright sunlight, and melatonin should be avoided if operating any vehicle.. If attempting sleep shifts of more than 1 hour, light therapy should also be used.. Do not use melatonin for more than two weeks at a time..
Induce sleep (less than 1hr)
* If it takes an hour or less to fall asleep, then standard melatonin in the lowest mg size is a good option..
* When to take: One to two hours before desired sleep time..
* Cautions: See above
Nighttime awakenings and early morning insomnia
For nighttime awakenings that last less than one hour, consider taking sublingual melatonin (a pill that dissolves under the tongue).. Sublingual melatonin is released immediately into the blood stream, and isn't metabolized through the digestive system..
* For frequent or awakenings that last more than one hour, consider taking 1 sublingual and a time-released melatonin tablet.. Take the time release tablet first and then place the sublingual tablet under your tongue..
* Cautions: If you need to get up in the morning within 2-3 hours, Take regular instead of time release melatonin.. Time release melatonin may last into the waking hours, causing confusion and mood problems.. Do not take melatonin if you awaken less than one hour before you need to get up..
Considering Light Therapy
As mentioned above, the need to use melatonin indicates a circadian rhythm disorder because sufficient melatonin is not in your system when you need to sleep.. Melatonin on its own doesn't regulate circadian rhythms, because your body's control center relies on bright light to reset its daily sleep/wake rhythms.. Melatonin can aid in shifting rhythms, but most of the effort in regulating circadian rhythms involves suppressing daytime melatonin.. The problem isn't that your body needs more melatonin - it produces enough, but when your body clock malfunctions, it produces melatonin at the wrong time of day, and specialized light keeps melatonin out of your system at the wrong time of day, so your body will produce it at the right time..Health Question & Answer
Using melatonin correctly can help sleep and mood problems, but melatonin can be tricky, and if misused can cause insomnia and even depression.. Here are some of the common mistakes people make, and guidelines to use melatonin the right way..
Mistake #1: Melatonin is a sleep hormone
Most people think melatonin is a natural sleeping pill.. This couldn't be more wrong; melatonin on its own won't induce sleep, and is usually only effective in short-term applications.. It's more correct to think of melatonin as a 'darkness' signaler, that is, it tells the brain that it needs to prepare for a night time or winter cycle.. If taken in the evening or when it's dark, melatonin can speed up sleep preparation, and it can tell the body clock to shift its sleep cycle to an earlier time..
Mistake #2: I can take melatonin at any time..
If melatonin is used during daytime brightness, it can cause adverse effects.. If the body clock is receiving conflicting daytime light signals and dark signals from melatonin, it can malfunction and not work properly when it is time to go to sleep later..
Mistake #3: Melatonin is a natural supplement, so it can't do any harm..
The wrong amounts of melatonin or melatonin at the wrong time of day can cause serious health risks.. Daytime melatonin has been shown to cause depression.. This makes sense, especially when you consider that melatonin causes us to pull back, withdraw, become disoriented and irritable - the classic hibernation response.. It's best to avoid using melatonin that could be in our system during the day..
Mistake #4: I need melatonin to help me sleep
In most cases, your sleep problem isn't from a lack of melatonin, and increasing melatonin can mask underlying problems that are the real cause of insomnia.. If you need melatonin to help you fall or stay asleep, you are more likely suffering from a circadian rhythm sleep disorder.. Circadian rhythm sleep disorders mean that your body is producing melatonin and other sleep hormones at the wrong time of day, so when you need to sleep, you don't have enough melatonin in your system.. Simply adding melatonin doesn't fix the sleep problem and can contribute to depressive mood disorders.. The most effective treatment for circadian rhythm sleep disorders is light therapy, because bright light is the zeitgeber or signaler the body clock uses to reset itself each day..
Mistake #5: I need to keep taking melatonin..
Sleep experts don't recommend taking melatonin for more than two weeks at a time.. Melatonin is effective as a signal augmenter (reinforcing external cues), or as a tool to help shift sleep and circadian rhythms.. Long term use of melatonin indicates a more serious underlying sleep disorder that should be investigated by a sleep professional..
Mistake #6: The dosage amount isn't important..
The problem with melatonin is that it was discovered long before scientists really understood what it does and how much you need.. For example, in the late 80's and early 90's, we thought melatonin was a sleep hormone.. Now we know it is much more complicated.. In addition, tablet sizes average 3-5 mg.. New evidence shows that adult males only need 150 micrograms, and the average female needs only 100 micrograms (a microgram is 1/100 th of a milligram).. So the average melatonin supplement is 20 - 50 times more than we need! If you are using regular melatonin tablets, you can cut the pill into fourths, otherwise, try to find the smallest pill size available.. If you are taking time-released melatonin, do not break the pill, as this will ruin the time-release..
Mistake #7: I don't take melatonin, so I don't have to worry..
Actually, this could be one of the costliest mistakes people make.. Melatonin is an essential nighttime hormone.. When in the body at the right time, it does wonderful things, such as help the heart and vital organs rest at night.. Melatonin also acts as a powerful antioxidant; while it shuts the body down, it cleans the toxins and free radicals from cells..
But we often do things that keep melatonin from being produced, and that can be deadly.. When we stay up late at night or work night shifts, we keep our body from producing melatonin.. This increases the risk of hypertension, heart disease, diabetes and cancer.. Studies show women night-shift workers have a 500% higher risk of breast cancer and male night shift workers have a 50% increased risk of colo-rectal and bone cancer.. While not realizing it, many people increase this risk with inconsistent sleep/wake schedules - late night studying or partying or shift work schedules..
How should I take melatonin.?
The first thing to know about melatonin is that its half life is very short, and is only active in your system for about 20 minutes.. This is why it is important to use different types of melatonin for different reasons:
Induce sleep or shift sleep to an earlier schedule (1hr+)
* If you take more than an hour to fall asleep, or you need to shift your sleep more than an hour, consider taking time-released melatonin.. It is also important to use a high-quality, standardized melatonin supplement.. Try to find the lowest dose available and do not cut the pill .. Since melatonin tablets are coated to provide slow release, cutting them will ruin their long-term potency..
* When to take: Depending on the severity of the sleep problem, take time-released melatonin 1 to 3 hours prior to the time you usually fall asleep.. Since time release melatonin only lasts for 3 - 4 hours, any need to shift sleep schedules more than 3 hours may require taking another pill in 3 or 4 hours..
* Cautions: Melatonin should not be taken if eyes are exposed to bright sunlight, and melatonin should be avoided if operating any vehicle.. If attempting sleep shifts of more than 1 hour, light therapy should also be used.. Do not use melatonin for more than two weeks at a time..
Induce sleep (less than 1hr)
* If it takes an hour or less to fall asleep, then standard melatonin in the lowest mg size is a good option..
* When to take: One to two hours before desired sleep time..
* Cautions: See above
Nighttime awakenings and early morning insomnia
For nighttime awakenings that last less than one hour, consider taking sublingual melatonin (a pill that dissolves under the tongue).. Sublingual melatonin is released immediately into the blood stream, and isn't metabolized through the digestive system..
* For frequent or awakenings that last more than one hour, consider taking 1 sublingual and a time-released melatonin tablet.. Take the time release tablet first and then place the sublingual tablet under your tongue..
* Cautions: If you need to get up in the morning within 2-3 hours, Take regular instead of time release melatonin.. Time release melatonin may last into the waking hours, causing confusion and mood problems.. Do not take melatonin if you awaken less than one hour before you need to get up..
Considering Light Therapy
As mentioned above, the need to use melatonin indicates a circadian rhythm disorder because sufficient melatonin is not in your system when you need to sleep.. Melatonin on its own doesn't regulate circadian rhythms, because your body's control center relies on bright light to reset its daily sleep/wake rhythms.. Melatonin can aid in shifting rhythms, but most of the effort in regulating circadian rhythms involves suppressing daytime melatonin.. The problem isn't that your body needs more melatonin - it produces enough, but when your body clock malfunctions, it produces melatonin at the wrong time of day, and specialized light keeps melatonin out of your system at the wrong time of day, so your body will produce it at the right time..Health Question & Answer