I've heard many recommendations for melatonin from a variety of sites. Also, having a room *extremely* dark (ie - the can't-see-your-hand-in-front-of-your-face dark) is supposedly beneficial. If you can't get it that dark... maybe a sleep mask? Another strategy I've heard is to have the room as cool as you can stand it. *I* can't stand chill in my sleeping space, but those suggestions revolve upon some sort of biorhythm. Either dead silence or some sort of monotonous, low-key "white noise" might help, especially if your sleeping area is subject to intermittent noise (neighbors driving in/out, people keeping late hours, loud music or traffic noise).
I occasionally use herbal teas such as chamomile, another called "Sleepytime," lavender sachets in the pillowcase... I agree with the previous poster who suggested a warm bath to relax you.
I guess it's just a matter of trying different approaches until you find some combination that works for you. And fretting about it will, in all likelihood, make it that much worse! Try not to stress on it if you can find any way to avoid it.
Fitness Minutes: (9,198)
611 8/16/13 11:27 A
Set yourself up with a routine at night. Go to bed at the same time every night, my goal is in bed at 10PM. I also get up about the same time everyday. When I was going in for Insomnia Treatments, my therapist told me to take the TV out of my bedroom, and make my bedroom the sleep only room.
Fitness Minutes: (18,507)
1,377 8/16/13 11:18 A
I do not sleep well either, Melatonin has helped a great deal.
Fitness Minutes: (10,645)
419 8/16/13 10:48 A
I second exercising early in the day. For whatever reason, I sleep better when I exercise regularly. Also, I knock off the caffeine after about 3 p.m. I love tea, but I only have naturally decaffeinated tea at night.
Temperature is the thing that helps me most. Not too hot, not too cold.
Fitness Minutes: (17,391)
2,116 8/16/13 10:36 A
I found a Wal-Mart brand sleep aid that calls for 2 pills but I just take one so that I'm not groggy in the morning and it really seems to do the trick. I take it about 1/2 hour before bed and I sleep much more soundly and stay asleep better during the night.
Fitness Minutes: (87,796)
11,708 8/14/13 8:46 A
when you go to bed at night don't dwell on if you'll sleep or not, if you do dwell on it you probably won't sleep. Go to bed thinking you'll close your eyes and get a good rest then get in a comfortable position and focus on your regular breathing. the next thing you know it will be morning. this really helps me.
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2,641 8/14/13 12:43 A
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Have a good workout during the day.
Fitness Minutes: (28,168)
1,778 8/14/13 12:06 A
Developing a night time routine can help. For example, electronics off at 8pm, a hot bath at 9, a small snack afterwards, bed at 10p. Limit caffeine after 3 pm, get sunlight in the early am, don't nap, exercise.
Fitness Minutes: (73,193)
3,191 8/13/13 10:16 P
Google 'sleep hygiene' for ideas.
I have sleep disorders but can't currently afford my sleep meds. I've found that 500 mcg of chewable melatonin and some Benedryl helps. It's not as good as a real sleeping pill, but it keeps me functional.
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