what are some good strategies to....
Thu Jan 11, 2007 12:02 am
fall asleep?
its so hard for me to fall asleep, it takes at least 2-3 hours
everynight i just lie on my bed wide awake suffering from boredom
thanks.
its so hard for me to fall asleep, it takes at least 2-3 hours
everynight i just lie on my bed wide awake suffering from boredom
thanks.
Thu Jan 11, 2007 12:18 am
Do you sleep in during the day? You could try being active before you go to bed, such as doing excercises, going for a run... or in general trying to be active through out the day.
Thu Jan 11, 2007 12:21 am
So many tips and so little time.
Do some light reading before going to sleep. Have a shower before bed works for some. Focus on your breathing, in out in and and that might help.
Do some light reading before going to sleep. Have a shower before bed works for some. Focus on your breathing, in out in and and that might help.
Thu Jan 11, 2007 12:56 am
I have the same problem, and when I don't sleep, I end up not going to school. So I have a little cup thing (the one that comes with it) of Nyquil. I take it around 8:30 or 9 pm, lay in bed and zone out watching tv til I'm tired and it only takes like an hour or so.
Thu Jan 11, 2007 1:01 am
Only use your bed for sleeping, don't lay there and read or watch TV (unless you're dozing off while watching TV). That helps for me.
Thu Jan 11, 2007 1:02 am
I have to listen to music to fall asleep. I think it does make me a little more awake, actually, but it drowns out other sounds. I've got a really hyperactive imagination, so my mind turns and creaks and stuff into people coming in through my window to kidnap me or something 
If you are going to go with music, I'd recommend something without words, or with words in a language you don't know, so you won't be listening to them.
Other than that, just try to clear your head. If you have a hard time doing that(like me), one thing you could try is focus on your breathing, counting in and out or something, and don't let yourself think about anything else. Then stop counting, but try to keep not thinking about anything. This also helps you relax by getting your breathing more even.
If you are going to go with music, I'd recommend something without words, or with words in a language you don't know, so you won't be listening to them.
Other than that, just try to clear your head. If you have a hard time doing that(like me), one thing you could try is focus on your breathing, counting in and out or something, and don't let yourself think about anything else. Then stop counting, but try to keep not thinking about anything. This also helps you relax by getting your breathing more even.
Thu Jan 11, 2007 1:22 am
I have sleeping issues as well. A good first step is totally cutting caffine from your diet. Don't take long naps throughout the day. Maybe a nature sounds CD would help you out as well. Also, sleeping in too much will make it harder to sleep at night. Hope that helps.
Thu Jan 11, 2007 1:27 am
When I want to get to sleep I find that a drink of hot cocoa works for me. (Try it if you feel like it might help you get to sleep at night.)
However having said that though sometimes what's good for the goose is isn't always as good for gander.
Reading also helps me get to sleep so you could also try Bambam's suggestion if you feel that might help you.
However having said that though sometimes what's good for the goose is isn't always as good for gander.
Reading also helps me get to sleep so you could also try Bambam's suggestion if you feel that might help you.
Thu Jan 11, 2007 1:31 am
Oh, another thing is slow your breathing to about half as much. And as pinkflamingonewsgirl said, cut caffeine out of your diet. But if you're anything like me and cannot function without it, try to avoid it after like 4pm and try not to drink anything high in sugar before sleep. And if you smoke cigarettes, don't smoke any within an hour of going to sleep.
Thu Jan 11, 2007 2:17 am
Don't go on the computer/watch TV after an hour before you plan to go to sleep. It makes it really difficult for me to sleep if I'm chatting away on AIM and then go to bed five minutes later. >_<
Thu Jan 11, 2007 4:31 am
Personally, the only thing that's worked for my insomnia is practice. I try to keep still, and stop thinking hard. Shutting off your brain is the part that takes practice. I just slip into those late-night stories I make up, the ones about going off on mad hero quests or whatever. I also try to block out light by whatever means are the most convenient. When I had aluminum foil over my windows, I could sleep at any time of day with almost no trouble. Now, the neighbors' motion-sensor light turns on and off all night long. It's really annoying and distracting. On the other hand, light may not bother you, so that may be useless.
My Psychology teacher said that one of the worst things you can do is watch the clock while you're trying to sleep, because you start thinking along the lines of, "It's 4 AM. I have to get up in two hours, and I'm wasting time by lying here unable to sleep...." and so on, so rather than letting you relax you get all tense and anxious about the sleep you're missing.
I got out my Psychology book, and here are the steps it gives for establishing an optimal sleep pattern--
1. Go to bed only when you are sleepy, not by convention or habit.
2. Put the light out immediately when you get into bed.
3. If you are still wakeful after 20 minutes, get out of bed and sit and relax in another room until you are tired again. Relaxation can include tensing and relaxing your muscles or using visual imagery, which involves closing your eyes concentrating on some calm image or scene for several minutes.
5. Repeat step 4 as often as required, and also if you wake up for any long periods of time.
6. Set the alarm to the same time each morning, so that your time of waking is always the same. Oversleeping/sleeping in is one of the primary causes of insomnia the next night.
7. Do not nap during the day because it will throw off your sleep schedule the next night.
8. Follow this program rigidly for several weeks to establish an efficient and regular pattern of sleep.
Obviously this won't solve your problem right away. It may not work for you at all. I know I could never handle getting up at the same time each morning without outside motivation, but it seemed like it might help. And the important part is just establishing a pattern. Sleeping midnight to 8 one night, 2 to 10 the next, and 5 to noon the third night is what wrecks your normal pattern. You have to build up a need for sleep, which is why you get up at the same time each morning regardless of when you slept the night before.
My Psychology teacher said that one of the worst things you can do is watch the clock while you're trying to sleep, because you start thinking along the lines of, "It's 4 AM. I have to get up in two hours, and I'm wasting time by lying here unable to sleep...." and so on, so rather than letting you relax you get all tense and anxious about the sleep you're missing.
I got out my Psychology book, and here are the steps it gives for establishing an optimal sleep pattern--
1. Go to bed only when you are sleepy, not by convention or habit.
2. Put the light out immediately when you get into bed.
3. If you are still wakeful after 20 minutes, get out of bed and sit and relax in another room until you are tired again. Relaxation can include tensing and relaxing your muscles or using visual imagery, which involves closing your eyes concentrating on some calm image or scene for several minutes.
5. Repeat step 4 as often as required, and also if you wake up for any long periods of time.
6. Set the alarm to the same time each morning, so that your time of waking is always the same. Oversleeping/sleeping in is one of the primary causes of insomnia the next night.
7. Do not nap during the day because it will throw off your sleep schedule the next night.
8. Follow this program rigidly for several weeks to establish an efficient and regular pattern of sleep.
Obviously this won't solve your problem right away. It may not work for you at all. I know I could never handle getting up at the same time each morning without outside motivation, but it seemed like it might help. And the important part is just establishing a pattern. Sleeping midnight to 8 one night, 2 to 10 the next, and 5 to noon the third night is what wrecks your normal pattern. You have to build up a need for sleep, which is why you get up at the same time each morning regardless of when you slept the night before.
Thu Jan 11, 2007 5:40 am
I just listen to 80s power ballads until I conk out. Probably won't work for most people, but it's worth a try 
Thu Jan 11, 2007 7:15 am
Play Pokemon.
I'm dead serious. For a few years, I've always beaten the Elite Four at least once before I decide it's time for bed. I don't know why it works.
I'm dead serious. For a few years, I've always beaten the Elite Four at least once before I decide it's time for bed. I don't know why it works.
Thu Jan 11, 2007 8:15 am
I get insomnia too, sometimes. Here are a few things that have helped me.
I avoid tv and internet late at night. (well, I'm not doing avoiding it right now, but I don't have to be up early tomorrow.)
Before going to bed I spend some time alone, maybe half an hour, in my room with dim lights. I spend this time listening to music, reading, or whatever. When it's time for bed I'm already in a relaxed frame of mind. This step can be hard to do because it requires taking time out of an already busy day, but I figured that I really needed it.
I make sure not to eat too close to bedtime, unless I'm particularly hungry, and then I just have a snack. I prefer to have supper at least three hours before sleeping. Eating a reasonable breakfast also seems to help, indirectly.
Some posters have mentioned breathing. When I was having sleep problems I noticed that during the day I didn't always take full deep breaths. Now I make sure to always breathe deeply, using my stomach, especially when I'm in bed.
Paying attention to my health, in general, also helped. I used to carry a heavy backpack, which would cause muscles to tense up during the day. Then at night they didn't want to relax again. I started putting only one notebook and writing material in my bag and it helped my energy level a LOT. I became more energetic in the day and more relaxed at night.
So those are some things that have worked for me. I hope something in this thread is usefull to you!
I avoid tv and internet late at night. (well, I'm not doing avoiding it right now, but I don't have to be up early tomorrow.)
Before going to bed I spend some time alone, maybe half an hour, in my room with dim lights. I spend this time listening to music, reading, or whatever. When it's time for bed I'm already in a relaxed frame of mind. This step can be hard to do because it requires taking time out of an already busy day, but I figured that I really needed it.
I make sure not to eat too close to bedtime, unless I'm particularly hungry, and then I just have a snack. I prefer to have supper at least three hours before sleeping. Eating a reasonable breakfast also seems to help, indirectly.
Some posters have mentioned breathing. When I was having sleep problems I noticed that during the day I didn't always take full deep breaths. Now I make sure to always breathe deeply, using my stomach, especially when I'm in bed.
Paying attention to my health, in general, also helped. I used to carry a heavy backpack, which would cause muscles to tense up during the day. Then at night they didn't want to relax again. I started putting only one notebook and writing material in my bag and it helped my energy level a LOT. I became more energetic in the day and more relaxed at night.
So those are some things that have worked for me. I hope something in this thread is usefull to you!
Thu Jan 11, 2007 8:43 am
I have had sleeping problems since I was a baby. And now because of it I am nocturnal. My current sleeping times 4am and sleep in till 2pm. But most people can't do that. Nice soft music helps. Also being nice and warm makes you drowsy. Try sitting in front of a heater or drink Cocoa before bed. The best thing is to relax like the others said as much as you can. Being aspegers I am unable to do that. But I do know that some nights I can't sleep because my brain is a pain in the rear end.