Sleep

[YamiCardMaker]

Sometimes i struggle to sleep at night

 

Any tips to get to sleep easy or what to do before bed to get to sleep easier

[Kizzi]

I read a book till I'm R-E-A-L-L-Y tired then I go to sleep R-E-A-L-L-Y quickly. My fastest was 0.000001 seconds after my head touched the pillow xD.

[YamiCardMaker]

Ill try that

[Wicket]

When I was, like, 7 years old, I couldnt sleep, and found a Donkey Kong book. I read it like, 5 times until I saw light outside my window (No, it wasn't an alien, it was the freekin' sun)

 

But now, I sleep when I feel like it, and stay awake when I can't and don't want to sleep.

[Tkill93]

1. No activities before going to sleep-

You shouldn't let adrenaline come into your blood before going to sleep. Avoid anything exciting or stressful including television and reading! For example do not watch a horror movie before going to bed. This will trigger your emotions and adrenaline will start flowing eventually.

 

Remember that if you are a hard working person your body will need longer time to recover from the physical effort.

 

2. Follow a strict sleep schedule-

Ok this is not the easiest thing to do but try going to bed always at the same time everyday. We all know how working in shifts and jet-lag affect sleep: do not emulate them by going to bed at random times each day!

 

Even on weekends try to stay as close to your sleep schedule as possible. If you sleep late on Saturday and Sunday mornings' date=' you'll get Sunday night insomnia. Instead, go to sleep and get up at about the same time every day and you may not need to rely on an alarm clock to wake up when you get enough sleep.

 

3. Don't eat or drink too much before going to bed-

Eat a snack about 1 to 2 hours before sleep. If you drink too much liquid before sleep, you'll wake up repeatedly in the night for trips to the bathroom.

 

Don't eat too many spicy or fatty foods. They may cause heartburn and interfere with proper sleep. Eat something that triggers serotonin, which makes you sleepy. Carbohydrates (whole grain bread, pasta with tomato sauce, potatoes, lentils, barley, fruits, or cereal) with small amount of foods containing the amino acid L-tryptophan (milk, tuna, or turkey) will do the trick.

 

A fruit salad and vegetable soup are good options. Another idea is whole grain bread with tomatoes and melted cheese.

 

Don't drink more than one or two ounces of alcohol before sleep. It may cause you to wake up repeatedly, snore and possibly develop sleep apnea.

 

4. Stay away from caffeine, nicotine, and stimulants-

Smokers experience withdrawal symptoms at night, and they have a harder time both falling asleep and waking up. some people are so sensitive that even a cup of coffee drank at lunch can interfere with sleep.

 

Caffeine is found in tea, certain soft drinks, chocolate, cocoa, and of course coffee. Caffeine is also found in certain herbs such as guarana and kola nut.

 

Diet pills that contain stimulants such as citrus aurantium can keep you awake. So can the nutrients phenylalanine, tyrosine, certain hormones, ginseng and other adaptogenic herbs, tongkat ali, LJ100, muira puama, maca, horny goat weed, dodder seed or cuscuta, and the anti-depressants St. John's wort and SAM-e.

 

High doses of vitamins may act as stimulants, interfering with sleep. Take most of your supplements early in the day. Many herbs not mentioned above can cause alertness late into the night.

 

Avoid spices and herbs in large quantities, particularly at dinner, since certain spices and herbs can influence sleep by making you too alert.

 

If you have trouble sleeping, consider stopping all supplements, herbs and spices for a week to see if you sleep better.

 

5. Give your body time to crash down-

You cannot fall asleep while there is too much adrenaline running through your veins. It can take a while (even hours) before you crash down, and often people lie awake in bed waiting for sleep to come.

 

The problem is that after a while it is very easy to start obsessing about not sleeping, which is a sure way of keeping yourself awake.

 

The idea is to only get ready for sleep once you have crashed down and feel tired. Before you actually get into bed, just lie there for a while (even with your clothes on), until you feel rested and tired.

 

6. Go to bed early-

There are several reasons why this is a good practise: foremost to be able to wake naturally rather than with an alarm clock; but also to avoid being out of sync with the solar cycle, and to give your body time to crash down.

 

7. Make your bedroom your sanctuary-

Do not have an office in the same room as where you sleep. Dedicate one room simply for sleeping, and make it as uncluttered as possible.

 

Silence is more conducive to sleep. Turn off the radio and TV. Use earplugs, a fan or some other source of constant, soothing, background noise to mask sound that you cannot control, such as a busy street, trains, airplanes or even a snoring partner.

 

Double-pane windows and heavy curtains also muffle outside noise. If you share your bed, make sure there is enough room for two. Use your bed only for sleep and sex.

 

Alse Remember that a slightly cool room is best for sleep. This mimics your internal temperature drop during sleep, so turn off the heat and save on fuel bills.

 

8. Sleep only at night-

Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps. Don't take a nap after 2 PM.

 

If you work nights, keep window coverings closed so that sunlight, which interferes with the body's internal clock, doesn't interrupt your sleep.

 

If you have a day job and sleep at night, but still have trouble waking, leave the window covering open and let the sun's light wake you up.

 

9. Take a Hot Shower-

Taking a hot shower or bath an hour or two before sleep helps bring on sleep because they can relax tense muscles.[/quote']

 

I usually get to sleep easily in winter, but alot of the time I dont even sleep in summer.

[Static]

MUSCLE RELAXANTS! You will crash and sleep so comfortably, and its pretty cool before and after you sleep too :)

[Dwhale]

When I can't go to sleep I usually go on YCM. When there isn't any good members it gets REALLY boring & eventually you'll fall asleep or Just take pills if it's very serious.

[nobody9999]

I just talk to myself. Think hard and you'll have a dream. Those make you sleep longer. Or you could take a pill to fall asleep. Don't stay up all nite, you usually sleep twice as long the next nite.

[Instinct]

i listen to music

i always sleep before th CD is finished

[Sulker]

I listen to music too. But, my playlists are on repeat. So I don't know when I fall asleep.

[Jerry OldMaster]

I YCM the whole time, 'till I get SO EXTREMELY tired i can't hold it anymore :lol:

[YamiCardMaker]

Thanks everyone!

 

Last night i got a great nights sleep without using your tips as i didnt see any till now

 

Thanks to tkill his qouted advice was very good

 

(I read it all)

[God GAK]

When I can't go to sleep I usually go on YCM. When there isn't any good members it gets REALLY boring & eventually you'll fall asleep or Just take pills if it's very serious.

 

Well, i have done this once.:lol:

[Sixty]

i usually watch TV, before bed.

 

but, i try YCM somtimes. one time i fell asleep while on the YCM and when i woke up it was on the same page i was on, and i looked on the clock and it read 3:36 AM, when i looked at the YCM's time (which stay frozen until u perform an action) and it read 10:59 PM! I was like "holy...."

[Instinct]

you wake up that early?

[Sixty]

you wake up that early?

 

 

it was more like a nap... :P

[Instinct]

oh, i like to sleep so i sleep for 10 hours

usually alternative makes me fall asleep much quicker

[Sixty]

every day in the summer, i slept until 3:30ish PM