How to get a good night's sleep without drugs?
358842
Make sure your heat is turned down to around 68 and take a warm bath/shower. When your body temp drops it helps you sleep. Also, lavendar & chamomile are relaxing herbs. Try getting some essential oils or lavendar pillow/bed spray.
69709
Do you consider herbal supplements drugs? If not, then try 5HTP or Melatonin. Take one tablet of either 30 minutes before you go to bed, and you'll sleep soundly through the night.\n\nYou can order them at a discount through Swanson Vitamins, linked below.
609010
-regular bedtime,within 30 mins each day\n-not to lie in bed in the morniing\n-avoid taking naps during the day\n-a regular routine:a gentle stroll\n-no smoking,alcohol,coffee 1 hour before bed\n-make sure that u r nt hungry\n-contorl your thoughts :write a diary\n-reading books is agood idea\n-tell yourself slowly:relax,relax........\n-play soft music with a snooze off switch set 30 mins\n-take deep breaths slowly \n-yoga,meditation\n-go toliet\n-avoid more than 3g of intake of vitamin B1
256293
Get a good night's sleep.
965319
I had Insomnia about 10 years ago, after visiting a lot of Doctors and taking different medicines a friend took me to a Homeopath and she prescribed a Herb called PASSIFLORA INCARNATA in Q potency. I took it for three days 20 drop doses in some water every 6 hours ,never needed any aid to go to sleep after it. Wonderfully calming effect it had on me and its totally non addictive.Now whenever I am too uptight to go to sleep I take 20 drops in warm water and Zzzzzz :-) I go to peaceful sleep and wake up feeling fresh and pacified.\nBest of Luck
77436
From Dr. Andrew Weil:\nThe two best natural sleep aids are valerian and melatonin. Valerian is a sedative herb, used for centuries. You can find standardized extracts in health food stores and pharmacies. Take one to two capsules a half hour before bedtime. \nMelatonin is a hormone that regulates the wake/sleep cycle and other daily biorhythms. Try sublingual tablets (to be placed under the tongue and allowed to dissolve); take 2.5 milligrams at bedtime as an occasional dose, making sure that your bedroom is completely dark. New evidence suggests that a much lower dose, 0.25 to 0.3 milligrams, is more effective for regular use. \n\nAlso, he recommends a lot of lifestyle suggestions:\nEstablish a consistent bedtime routine. This is one of the most important factors in maintaining good sleeping habits. Routines may include taking a warm bath or a relaxing walk in the evening, or practicing meditation/relaxation exercises as part of your regular nighttime routine. \n\nTry to go to bed at the same time every night, and get up at the same time each morning. This includes weekends. \n\nGet plenty of exercise during the day. Studies have shown that people who are physically active sleep better than those who are sedentary. The more energy you expend during the day, the sleepier you will feel at bedtime. Just be sure not to engage in vigorous exercise too close to bedtime as that can make it more difficult to fall asleep. \n\nReduce your intake of caffeine, particularly in the evening. \n\nAvoid stimulants like caffeine and limit alcohol. \nBoth, even when consumed early in the day, can affect sleep. \n\nUse your bed only for sleeping and sex. Don’t use it to do work or watch TV. \n\nAvoid large meals late in the evening. \n\nIf you can’t fall asleep within half an hour of going to bed, get up and read or do something calming until you feel sleepy. \n\nLearn and use a relaxation technique regularly. Breathing exercises, meditation and yoga are good examples. \nUse “white noise” devices to block out surrounding environmental noise. \n\nTake a hot bath before bedtime. Try a few drops of relaxing oil of lavender in the water.\n \nShort naps are good. Try to get into the habit of napping: ten to twenty minutes in the afternoon, preferably lying down in a darkened room. \n\nSpend some time outdoors as often as you can to get exposure to bright, natural light. If you are concerned about harmful effects of solar radiation, do it before ten in the morning or after three in the afternoon or use sunscreen. \n\nTry to give yourself some time - up to an hour - in dim light before you go to sleep at night. Lower the lighting in your house and bedroom and if other members of the household object, wear sunglasses. \n\nDon’t obsess about not sleeping. Not surprisingly, studies have shown that individuals who worry about falling asleep have greater trouble dropping off. It may help to remind yourself that while sleeplessness is troublesome, it isn’t life-threatening. \n\nHope that this helps!
440468
1. dont have any caffeine 6 hours before bedtime..including coffee, chocolate, tea.\n2. go for a 30 min walk 2 hours before bedtime...works off and stress by releasing the antistress hormone. plus gives u time to think and "figure things out", so ur not doing it in bed.\n3. try playing some soft intrumental music or meditation in while in bed.\n4. possibly try the herb called "melatonin" from GNC 0.5mg..instructions are on the label. this is the hormone needed for us to sleep..u may lack it.\n5.  if all else fails talk to ur doctor, maybe its just temporary and he needs to prescribe a mild sleep aid.
779687
keep at it, you can use bnadryl or tylenol pm or melatonin as sleeping aids to help you sleep at night, avoid caffeine, no tv or computer about an hour or two before bed time, slow and steady, you will change it all, good luck
1084686
That's Satan,  ignore him,  your not going crazy,  just start getting the required amount of sleep,  very important!  And eating properly,  that's  important!  Stay AWAY from the DRUGS,  that's very,  very,  very important.
169908
Don't take any medicine to fall asleep.  Try reading a book or a magazine.  Don't get on the computer though.
568407
Exercise.  I sleep much better when I work out on a regular basis.  Also, try not to consume caffeine after 5PM.
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.
923104
stop doing drugs first of all. then medatate when you go to bed. When my wife complains about not being able sleep, I tell her to medatate till she either falls asleep or sees God.
108093
Regular exercise helps.  I also really enjoy yoga.  It's good exercise, keeps you flexible, plus the meditative aspect can actually replace the need for as much sleep as usual.\n\nCaffeine is a quick fix to wake you up, but then your body needs more and more.  You might try some herbal teas with mint.  They're natural and non-addictive.  I always like a peppermint tea in the afternoons at work when I'm feeling sluggish.
70545
Practice good sleeping habbits.\n\nDont.. ecxerice before 1hr sleeping.\n       dont drink coffee or any othe stimulant.\n       dont Use ur bed for anyother purpose but sleeping.\n       Dont eat heavy meals.
859873
I walk 2-4 miles in the late afternoon/early evening.\n\nI practice yoga for relaxation an hour or so after dinner.\n\nI get off the computer at least an hour before bed.\n\nI may have the TV on, but I read before bed too.\n\nI play ambient relaxing music with nature sounds on my CD player next to the bed.\n\nI take Valerian root 2 hours before bed.\n\nI take a 15-20 minute bubble bath by candlelight, sometimes with music.\n\nI make a list of things to do the next day at the end of each day, so I don't have to think about them all night.\n\nI practice breath counting. 1 in  2 out  3 in  4 out\nup to 10 then start again. If you start thinking, gently bring yourself back to the counting. If you count too high, gently go back to one. This is not about beating yourself up for thinking or counting too high. It is about observing the breath and giving the brain something to do besides keep you awake.\n\nAvoid caffeine and alcohol and chocolate and sugar in the evening.\n\nTake calcium or have a snack with protein and calcium in the evening. Calcium has some natural tranquilizing properties.\n\nDrink chamomile tea.\n\nRead postive things and only watch positive things after dinner. No bloody news or crime shows. \n\nDevelop a spiritual tradition for your pre bed ritual.\n\nGet a potpourri warmer for essential oils and use lavendar oil. It is very calming.\n\nUse lavendar in your evening bath.\n\nWhen you wake up like that, it is called night terrors. It happens to lots of people. Calming yourself before bed should help. Placing positive thoughts in your head will help too.\n\nGood luck.
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.