how to get good sleep at night?
352317
wear ear plugs and make sure your room is a comfy tempt. preferably cooler than warmer, wear cozy pj's and wind down with reading before bed. zzzzzzzzzzzzzzzzzzzzzzzz
467251
There are several guidelines that will inevitably help you sleep but you MUST stick to or will suffer.\n\n1.  Make sure your room is QUIET and DARK when you're sleeping.\n2.  Sleep at regular intervals, avoid having "normal" hours on your off-days.  It'll totally screw you up.\n3.  Avoid drugs or sleeping pills--they'll only make matters worse.\n4.  Use non-drug sleep aids like a blindfold, earplugs, relaxing music, etc. to help if you're struggling.\n5.  Avoid exercise or caffeine at hours at which you would not normally be awake while working.\n\nHope this helps.
721195
Try not to close your eyes, when you want to sleep. You must have a gap between your sleeping schedule. If you cannot sleep, try to massage the outer side of ur eyes, circling the eyes and then the forehead with your fingers. You will feel better and I hope you can sleep faster. Avoid to take sleeping pills, otherwise you will be habitual and then you couldn't sleep without those pills. I hope this helps you.
1133690
Try to keep the same sleep/wake schedule.\nDo not exercise before bedtime.\nKeep the room cool.\nDon't eat at least three hours before bed time.\nAlcohol inhibits sleep as well as caffeine.
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.
582766
Sleep is the best thing for you.  It keeps you healthy and strong.  Don't reduce it.
73109
The best way to get sleep and indeed sound sleep is by doing really tiresome physical work. It may be anything like jogging, cleaning, exercising. Do anything that will make you tired and you will look for someplace to rest. Then at this instance, you will sleep so well that you will ENJOY your good well sleep.
502387
Don't drink caffeine after 3:00 p.m.\nDon't excercise within 2 hours before going to bed.\nTake a warm bath about 45 min. before going to bed.\nKeep your bedroom at a comfortable temperature- esp. not too hot, around 72-74 degrees is good.\nNo light in room, not even a nightlight or light from alarm clock, esp. don't get up after dozing off and turn a light on, interferes with melatonin production and throws your body clock off.\nTry a sound machine or fan- something with a soothing "white noise" type of sound.\nEat a turkey sandwich or warm milk before going to bed, helps your body produce tryphtotonin and serotonin.\nTry Valerin root and 2mg.melatonin\nDo deep breathing and guided imagery meditation before bedtime.
496830
i have always been quite the insomniac. luckily for me, I'm on a night shift now, and seeing as i enjoy staying up late i just do and it's fine. however i wasn't always on a night shift so i can give u some of my techniques.\n\n1.) first of all, u could try herbal supplements. Valerian root and melatonin are the two best. melatonin will always be in pill form that i know of, but it's just a replicate of the exact same chemical that your brain uses to put you to sleep. it's either the best stuff out there or it won't work at all. that depends on you. Valerian root on the other hand, has one major benefit for you. it doesn't to be a pill. u can actually buy this in it's natural form and i think u boil it in some water. the pills for valerian root and melatonin are the most convenient.  there may also be some herbal teas that have it.\n\n2.)ur second bet is herbal teas. there are alot of them available a sleep aid and even if they don't have Valerian root they do have other things that work. and drinking something warm before u go to bed usually helps you go to sleep anyhow. warm milk can sometimes do it for me. you need to make sure, however, that you do not drink anything with sugar or caffeine in it at least 2 hours before you go to bed. if i have to go to bed at ten, i don't drink caffeine after 5 pm, or not at all if i can help it. also, u might try not smoking about a half hour before sleeping if u r a smoker.\n\n3.) another thing u can try is a sleep CD. my friend Whitney swears by some of them. they have music or sounds or just gentle whispering and she says that some of hers will put u to sleep within 5 minutes of starting them.\n\n4.) make sure that you have the most comfortable bed set up possible. if your like me, your body and mind love finding any excuse to get up, and the wrong pillow blanket and mattress is an easy target. i love the foam pillows but the foam mattresses suck for me. but it all depends on you. if you sleep in clothes, make sure they are soft and loose. it's better to sleep in the nude, however. also keeping a room a bit too cold for ur tastes but having plenty of cover is a great way to go to sleep. you'll wrap urself up tightly and u won;t move. soon you'll be asleep. i always sleep better in winter.\n\n5.) reading or watching a television show that just DOES NOT INTEREST YOU is another way. i watch the news because i hate the news. sometimes the news can conk me out in the middle of the day. \n\n6.)there are plenty of meditation exercises out there and lots of them can relax you to the point of sleepiness. instructions for quite a few should be available on line, but try this one: breath in and fill your lungs all the way up. imagine that when you breathe in you are breathing in a number (the number one for the first breath and so on). fill ur lungs up completely with ones. then breath out all of the ones (emptying ur lungs completely) and then continue with the number two. sounds crazy but it does relax you and if ur laying on ur back in ur bed, it can actually put you to sleep.\n\ni hope one of these works!!
684094
Well, if your an adult, 8-9 hours of sleep is healthy....its not good to under sleep or over sleep. One technique i was taught in my psych class was to lay down on your back, and concentrate on your beathing. You have to make sure your breathing in and out of your diaghram, then after your concentrated, you begin to mentally relax your muscles...and so forth...its really does relax you and helps you stay asleep. If your looking for pills or anything, you can buy melatonin. Melatonin is a chemical in your brain that helps you sleep, when you dont have enough chemical, you cant sleep. Taking melatonin pills helps enhance that chemical and helps you sleep, and the best part is that you can buy at a drugstore otc. Its totally natural. If you have any more questions, feel free to email me.
154587
sleep.\n\nplace your body in a supine position, close your eyes and count sheep until you fall unconscious. When you awake, the 'bags' under your eyes will be less noticeable.\n\nor do this:\nhttp://www.care2.com/channels/solutions/self/929\n\nyawn. I'm gettin' sleepy.
310233
According to one of my textbooks, the best ways to help with insomnia are:\n1. Reduce stress\n2. Exercise\n3. Keep mentally stimulated during the day\n4. Proper diet\n5. Don't smoke\n6. Reduce caffeine intake\n7. Avoid alcohol near bed time\n8. Take a warm bath before bed\n9. Maintain a relaxing atmosphere in the bedroom\n10. Establish a bedtime ritual\n11. Have pleasurable sexual activity :)\n12. Clear your mind at bedtime\n13. Bedtime relaxaton techniques\n14. Avoid trying too hard to fall asleep\n15. Learn to value sleep\n\nHope that helps!
29075
If u can take tea take a cup of tea when feel sleep.\nRub your ears it refresh ur brain.\nDo some warm up exercises.\nSmoke cigarate..
557930
Try to go to bed early, Avoid use of Tea, coffee, or nicotine 2 hours before sleep.\nHad dinner 2 1/2 hour before , walk after dinner for 10 minutes.\nAvoid day time naps.\nMake your bedroom light dim\nproper ventilated\nTemp control\nListening some slow nice music while on bed\nRead some book \nAvoid drink water at time to sleep\nWork hard during day.
183486
The best medicine to sleep good at night is exercise....take walks through out the day and get physical activity...makes you sleep good and you feel great the next morning..also try a warm bath about thirty minutes before bed...drink some hot tea ....
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.
826244
A nice warm bath before bed. \n\nTry not to drink or eat a lot before going to bed so you don't need the  loo during the night.\n\nWhere possible, try to resolve problems (that you are able to) so that you don't have them to worry about, avoid putting them off til morning (like getting stuff prepared for the next morning).\n\nAlso, don't go to bed angry!!! It really makes it difficult to sleep.