Help on getting to sleep (I do have insomnia)?

Heya there.

I had the exact same problem, so I am giving you the best advice because I have experienced this.

The solution to this problem: DO NOT THINK ABOUT SLEEP WHILST SLEEPING.

By worrying, it takes up time to think and then you will be too stressed to sleep.

Some things that have helped me include reading a magazine before bed, warm milk and a banana (the combination works well), write down whatever i am thinking on a seperate sheet of paper (so my thoughts are cleared for sleeping).

Just whatever you do do not worry about it, do you sleep well on weekends?

Concentrate on getting enough sleep then.

Good luck

First, cut back on caffeine during the day. Second, don't smoke. Third, alcohol interferes with sleep too. Hormones can affect your sleep too. Okay, so all that being said, buy some melatonin. But the 3 mg is way too much. I just break off a tiny piece (about 1/4 of a tablet). And take it at least 1-2 hours before bed, because you will be a little groggy if you don't. You don't have to do this every night. Just the nights you need a really good sleep.

There is no true decaf tea; and only 1 completely decaffeinated coffee: Folgers; all the rest have some caffeine; enough to affect sleep adversely. Exercise, but not within 2 hours of bedtime. Have a warm bath, or shower, an hour before bedtime, then a glass of warm milk, possibly with Horlicks, or one of the herbal teas, below, and use dimmer lighting. Put your mind in a position where it wants to shut itself off, and sleep. See insomnia treatments, in much more detail than can be included here, in section 3, at ezy build, below. Use one of the relaxation methods, in bed, after lights out, in sections 11, 2, 2.c, or 2.i, but they can take some time to master, (Progressive Muscular Relaxation excepted) so learn and become proficient in their use during the day. An alternative is to use the EFT, in section 53, saying to yourself: "Even though I sometimes have a sleep disorder, I deeply and completely accept myself." (or choose your own wording) while you use the acupressure tapping.

Some more; quick, and easy to learn, are at http://www.umm.edu/sleep/relax_tech.htm The progressive muscle relaxation, (most easily learned) guided imagery, and mindfulness breathing are known to be effective. Find out which works best for you, in the daylight hours, so you will be prepared, come bedtime. For many people, a good idea is to develop a set "wind down" routine for the last hour before bedtime, so your subconscious mind learns that it is time to put thinking aside, and prepare for mindfulness, (awareness, without cogitation/purposeful thought) or the EFT, in preparation for sleep, but the idea with mindfulness is to not even think about sleeping: just drift off, naturally, during exercising those techniques.

Avoid TV, computer, or anything exciting in this hour, although reading a BORING! book is a good idea. I suggest that you try using the EMDR variant, in section 3, on page A, prior to the mindfulness, or the progressive muscular relaxation, but after the EFT, if that method is chosen. Experiment, to find which combination works best for you. I also use it prior to my chosen relaxation technique, after lights out, at night. Get strong light, preferably sunlight (even if overcast) soon after waking in the morning, to reset your circadian rhythm. Your bedroom should very dark, after lights out, and a good sleeping temperature is 70 F, or 19 C. No daytime napping. Have a cup of chamomile herbal tea, an hour before bedtime, and employ many of the techniques in section 3.

2 simple ways.

1. Exercise till u get exhausted before sleeping.

2. Only sleep once per day (at night).

sleep insomnia

yeah i would do what that one person said exersize alot before going to bed thats what i do when my leg starts messing up and i cant sleep it makes me so tired i forget about it and go right to sleep but other then that idk maybe you need take meds. or stronger one idk sorry i never heard of that and never had it wish i was more help sorry..=/ hope you figure it out=)=)

smoke green