How to get to sleep easier?
139560
I have had major sleep problems and here are some things that have helped me.  Mind racing at night is a sign of serotonin deficiency.  Serotonin is a chemical in the brain that makes us feel good and relaxed.  \n\nSerotonin is made from tryptophan, an amino acid component of protein.  There's a lot of tryptophan in turkey, which is why we do get sleepy after Thanksgiving dinner.  There's some in milk.  The trick is that tryptophan has to compete with other amino acids to cross what's called the "blood-brain barrier."  Other amino acids make other brain chemicals that make us feel alert and on edge (like epinephrine - similar to adrenalin).  \n\nSo, bottom line is, try eating more turkey.  Or have some milk with high carbs that increase your insulin and let tryptophan win the race to the blood-brain barrier and make serotonin.  Carbs can be things like a piece of fruit, or some bread.  My favorite is a "milk shake" with fruit.\n\nOther hints - keep the room dark.  Try to establish a routine for going to bed, to train your mind that it's getting time to get ready for sleep (like training Pavlov's dog).  A simple routine like - brush your teeth, get dressed for bed, write a few minutes in a journal, just long enough so your brain has time to adjust to the sleep that's coming.\n\nGood luck to you.
398357
avoid naps by eating apples to keep you awake.  excercise 3-4 hours before "bedtime".  drink water to avoid dehydration but don't drink so much that you have to go to the bathroom.  darkness helps soothe your eyes so does lulling noises like fans.  music may help you, and it may not.  hav a comfortable pillow and blankets.  find a cofortable position.  maybe fetal, on side, on back, legs crossing...\n\nAnyway, hav a good one
104900
I have several suggestions.  If you have trouble falling asleep, you may need to set your body clock - you do that by getting bright sunshine (or bright light) when you wake up in the morning.  Later in the day, don't eat any heavy protein meals, try to just have fruit or carbs late in the afternoon.  Sleep in a room that's as dark as you can make it.  Do something relaxing before you go to sleep - journaling is good because it gives your brain a place to dump all your thoughts and anxieties so you don't have to keep mulling them over as you lay there.  If you wake up in the middle of the night, say to go to the bathroom, try not to turn the light on as it sends a message to your brain that it's time to wake up.  And try doing some deep breathing at night - through your stomach, emphasizing the exhale, which is the relaxing portion of your breath.  (Ever listen to someone sleeping, they breath in sharply and exhale slowly.)\n\nGood luck.
1032778
1.a suitable pillow.\n2.Sleep keep  posture "push forehead and raise jaw."\n3.Reduce alcoholis drinking before sleep.\n4.Keep good air circulation enviroment to sleep.
615803
Unless you have a shift job where getting good sleep can be hard, those with a basic 9-5 job is fairly easy. \n\nGo to bed at the same time every night. No caffeine, nicotine, alcohol, eating within 2 hours of sleeping. Also do not drink an excess amount of liquid before bed, or you will be up during the night going to the bathroom. Take a bath or exercise no less than 2 hours before hand as well. Have a dark, quiet, cool room. Plan your sleep time for 9-10 hrs if that is what you need.\n\nWake up at the same time every day as well. \n\nYour body is out of sleep whack so it cannot figure out what to do and when. It is like a train that is going off its track.\n\nGood luck, good night, sleep tight.
339827
Tips for Getting A Better Night Sleep\n\n1. Avoid Alcohol\n* Alcohol can cause restlessness during the night. Caffeine and nicotine have substances in them that will keep you awake.\n\n2. Avoid Smoking\n* Nicotine has substances in it that will keep you awake.\n\n3. Avoid Caffeine\n* Caffeine has substances in it that will keep you awake.\n\n4. Exercise regularly\n* But do not exercise near your bedtime.\n\n5. Avoid sleep interruptions\n* Don't sleep with the pet, close your door, minimize light and noise.\n\n6. Relax before bedtime\n* A warm bath or light snack\n\n7. Avoid liquids before bedtime\n* Limits having to use the bathroom at night.\n\n8. Avoid long naps during the day\n* Naps can disrupt your sleeping pattern.\n\n9. Avoid trying to sleep\n* the more you "try" to sleep, the more difficult it becomes.\n\n10. Get up at the same time each morning\n* Too much time in bed can lead to restless sleep.\n\n11. Use your bed for sleeping\n* Not for unrelated activities like reading or watching tv.\n\n12. Check your medications\n* Medications might increase your sleep difficulties.
744906
It takes practice forcing yourself to get up to an alarm without caving to that voice in your head that thinks it's ok to hit snooze. Leave something *unfinished for yourself to pick up on in the morning. Tell yourself as you get into bed that you will get up immediately. Picture yourself getting up in the morning to *finish:\n\n* The Mail\n* The end of a half-watched movie rental\n* A pets feeding \n* Something that needs fixed.\n* Clip your nails of one hand/foot (the one you left for morn)\n* An interesting half-read magazine article\n* Leave swept dust in a dust pan to dump, anything you can leave undone around the house that would drive you nuts.\n* The answer to a riddle you left for the morning \nor some kind of unfinished puzzle game\n* Leave comet in the tub to rinse in the morn\n* Ask someone to write you a note  (you can tell them why)
481436
set an alarm on the other side of the room away from your bed so to turn it off you have to get out of bed...then leave your room as quickly as possible to avoid the temptaition of getting back into bed...also listen to loud music or call someone and talk to get your mind awake and less tired
154577
Caffeine.\n\nHere are some things that can help. \n1. Limit daily intake of caffeine especially after 6 pm. \n2. Try to avoid watching TV and hour before bed, if your mind is too stimulated it can keep you awake. 3. Drink enough water during the day, preferably half your body weight in ounces. Water is a metabolism regulator, if yours is stable you will sleep better. \n4. Try to exercise 3-5 times a week, when you sleep your body rebuilds itself, so exercising will allow the body to make you tired by emitting chemicals that allow you to get more restful sleep. \n5. Try to relax about an hour before bed, limit stimulation to your brain, meditate, read relaxing material, listen to soothing music. \n6. One of the best natural treatments for sleep deprivation is lavender extract. Some people dont like it but you put a few drops on your pillow and you will be out like a light.\n\nRegardless of your other issues you have going, some which you may have little control over such as stress, these are small things you can control that can help you sleep better.
528999
Five keys to optimal sleep\n\n# Rise and shine. Spending a few minutes in the early morning sun helps your biological clock align itself with the cycles of nature. Bright morning light stimulates the release of serotonin, the hormone of wakefulness, and helps the brain reduce levels of melatonin, the sleep hormone.\n\n# Have your evening meal early. Finish your evening meal by 6 or 6:30 p.m. so your body's digestive processes can be at rest when you go to bed. If you need to change your meal times earlier in the day to do this, then work backward accordingly.\n\n# Go to bed at 10 p.m. Your body was designed to sync with the cycles of nature -- including daylight and darkness -- with the optimal time for sleep falling between 10 p.m. and 6 a.m. If you're in the habit of staying up much later than 10 p.m., begin getting up progressively earlier by a few minutes each morning, over several days. This will make it easier to go to bed earlier in the evening until you reach your target.\n\n# Reduce stimulants. If you find it difficult to get to sleep around 10 p.m., try cutting stimulants out of your diet -- particularly caffeine products like coffee, chocolate and black tea -- even in the morning. These take a long time to be eliminated from your body, and their effects can linger into the evening.\n\n# Quiet your mind. If your body is tired but your mind is active, try meditation or prayer. But don't make it hard work; use a simple and gentle form, such as repetition of a thought or phrase, or just focus on following your breath in and out. Relaxation music is another excellent way to soothe an anxious or active mind.
582155
DO THE SAME THING EVERYNIGHT. YOUR BODY WILL ACTUALLY SLEEP MORE DEEPLY ONCE IT ADJUSTS TO A BEDTIME RITUAL.\nWRITE DOWN YOUR WORRIES. WORRIES WAKE US UP WITH OUT OUR REALIZING IT. WRITING THEM DOWN WILL HELP YOU LET THEM GO.\nSTRETCH BEFORE BED. GENTLY STRETCH YOUR MUSCLES TO RELEASE TENTION FROM THE DAY- TENTION THAT CAN WAKE YOU LATER.
116057
clear your mind of everything. let neutral thoughts flow through your mind. once you remembe you want to sleep fast you will screw everything, just foget about it and sleep will come on its own.
845103
Sleep in late. \nLate breakfast\nShop and shop
818866
start setting ur self up for goin to sleep around 1 am and set an alarm at 8am or 9am then u might get into a regular schedual. then u get up be up for a while, then take a nap in the afternoon, not saying it won't be easy, but sometimes u just have to do it!
256293
Get a good night's sleep.
169860
Actually, warm tea is a great soothing agent. A hot bath works well too! A REALLY BAD book always puts me to sleep. *grin* Seriously though, physicians recommend keeping a routine, no matter how poorly you sleep. Wake up at the SAME time each morning. Do NOT take naps during the day. Eat balanced meals and go to bed at the same time each night. If you can't sleep, get up and do something for 30 minutes or until you feel tired again and lay down. It takes a few weeks for this to work, but it will getyou into a sleep routine.
562099
You are probably not relaxed when you go to bed.  You will sleep better if you stop doing things about 30 minutes before bed and go through a quiet routine, like shower, brush your teeth, etc.\n\nDo you consume caffeine or smoke?  Caffeine and nicotine are stimulants that can keep you awake.\n\nI saw your question about the song that gets stuck in your head.  That is a sign of stress.  Your mind is running low on energy because of stressful thoughts.  It starts repeating the song to block out those thoughts.  Try relaxation when that happens.  Close your eyes, breathe deeply, and imagine you are relaxing at a beautiful quiet place.\n\nHaving trouble getting to sleep can also be caused by stress.\n\nAt these web sites, experts give advice on how to sleep well.\n\nhttp://www.sleepfoundation.org/\nhttp://www.sleepnet.com/