sleeping problems?
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Answers:
If things in your life are changing, that is probably a BIG factor in your problem. Try some of these if you can't figure out a reason why your sleep might be affected.
Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."
Sleep only when sleepy
This reduces the time you are awake in bed.
If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
Don't take naps
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
Get up and go to bed the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
Refrain from exercise at least 4 hours before bedtime
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
Only use your bed for sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.
Have a light snack before bed
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.
Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.
Trouble Sleeping? Chill Out! - A press release from the journal Sleep about the significance in body temperature before sleep
Make sure your bed and bedroom are quiet and comfortable
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.
Use sunlight to set your biological clock
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.
Other Answers:
me to I usually cant sleep till about 4:00p.m.
if you make yourself tired, you'll sleep better, probably.
Try running all day long, NOT literally, study for hours, and other stuffs.
whenever you sleep make sure you sleep for atleast 6 hours i have this same problem. when i have it, it's when i have a lot of things on my mind. are you stress? depress? you probably have a lot to think about. the way i fall asleep is by listening to music.
well the 2 AM-noon part is easy--you're used to 10 hours of sleep, you're getting 10 hours of sleep. The 3 AM-9 is probably just a fluke, sometimes I end up waking up after only about 2 hours being fully rested. Or you may just need to get good and tired before you fall asleep ;)
Before you go want to go to bed, like about 30 minutes before, eat a small snack. I suggest 1-2 oz of turkey (triptophan - spelling approximate), a cracker or a cookie, or if you are concerned about your weight - a low glycemic carbohydrate and some nuts - almonds or peanuts are best. This is a recipe for some slow burning energy that will help level your blood sugar out for the night.
If your lack of getting to sleep is due to your brain seeking blood sugar, because you are going through hormonal changes that may change the way your body is processing blood sugar, this recipe can help that.
If this works, and you should know it in about 3 days if it will, you may want to check out www.hufa.org for more info on low blood sugar, its causes and things you can do about it.
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