Sleeping problems?

Question:

I'm 15 and I have trouble sleeping. Ever since I was little I've had these problems. It's the one reason i hate school and sometime just can't bring myself to go because I'm extremly tired in the morning, and can't feel asleep at night. I some times lay in bed for up to 2 hours before falling asleep. Yesterday I fell asleep at 7 am and woke up at 2 pm .I already talked to my doctor but my mom had to be had to be all weird and tell him about my back problems I had the week before and he tried double diagnosing me for my sleeping problem and my back problem by telling me to exercize. Which I tried for about a week or two by running a mile in the morning, but it didn't help. And my next appiontment with him is weeks after school start and I CAN'T miss school because I'm taking AP courses and it would be extremly hard for me to make up work.
Please help me I know I blather on but I'm just really worried about missing alot of school like I did last year.My Dr. wont prescribe me any meds.

Answers:
I will give you a list of strategies that will work providing you do not have a sleeping disorder, such as sleep apnea, which would require a sleep study to determine. If you sleep with someone, do they say you stop breathing, get up gasping for air, etc., if so that is an example of a sleep disorder that will require a sleep study.

Go to sleep the same time each day and get up the same time each day (including your weekends) no matter the quantity or quality of sleep. Limit bedtime to eight hours.

Never, ever take naps. It will be rough the first week, but remember, it will take time to adapt to the new routine.

Avoid or limit caffeine (no caffeinated soda, coffee/even decaf, chocolate), nicotine, and alcohol within 6 hours of going to bed.

Take a hot bath right before going to bed.

If taking any medications, see if any side effects cause insomnia.

Using natural chemicals such as Tryptophan found in turkey and warmed milk causes drowsiness and could be considered in helping you fall asleep.

Save the bed for sleeping ...no TV, working, computer, etc.

Exercise daily at least 4 hours before bedtime (even a 20 minute walk will do the trick).

Relax in the evenings…don’t do anything stimulating.

Turn your alarm clock away from you so you are not tempted to continually look at it and then start to worry about the next day, etc.

Try to avoid a bedtime snack.

Take a daily vitamin.

Drink plenty of water (real, plain water).

Try using white noise. I’m a very light sleeper, so I turn on a loud air purifier; this drowns out noises like barking dogs, car doors slamming, etc.

Either darken the bedroom (I use black construction paper on the windows) or I cannot stand them, but you might even consider wearing a sleeping mask.

I also sleep a lot better in a cool room that requires me to snuggle down under the blankets.

The key is getting into a rhythm and reducing stimulants such as caffeine and nicotine.

Good luck and may you be counting sheep soon, lol.

you could get a second opinion
Have you tried taking benadryl ( diphenhydramine) as a sleep aid. I once had insomnia and my MD said this was effective and safe. Take about one half hour before you want to be asleep. Good luck

Valerian root.
Excedrin PM
Tylenol PM
Warm milk (yuck)
Sart a routine. Every night at the same time, take a shower, put your pj's on, dim the lights, put a soothing music in the player, I like piano music, let your body wind down, close your eyes and go to sleep.

Use a Loud Fan to SLEEP.

Not on you but point it to the Side.
I've used a for 14 years when Sleeping. Helps me fall asleep
fast.

Sleeping problems?

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