I have insomnia/what is the quickest,safest way for me to fall asleep?
469001
do something you do not enjoy and that is not stimulating like was the dish or iron or read a BORING book or count the stars
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!!
79008
just relax and dont think about any thing ,try to have some kind of activity so you can get tired and go to sleep
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!
97397
What has worked best for me is to sleep on it. Wait 24 hours you will be surprised how different your answers are.
847093
Exercise.\n\nIt will help with insomnia and relieve stress.\n\nAs other people mentioned above, a dark room is important.  If there are light sources in your room (or outside your room that are visible through the curtains), it will mess with your body's internal clock.  Eliminate all internal light sources and get thick curtains that block all external light.\n\nAlso, don't use your computer at night.  The brightness from the monitor will wreak havoc on your body clock (your body will think that it is daytime and work to keep you awake longer).\n\nIf you can't sleep, read a book or, better yet, listen to music or audio books with your eyes closed.\n\nBest of luck!
50043
Try melatonin. It is a natural supplement and it helps you to relax and fall asleep. I work graveyards and have 3 kids, I can never stop thinking.. so it helps me, I take 3mg. You may want to start out on less.I also find a hot shower before bed helps too. Good luck
907009
take hot water bath and drink hot milk(with out adding sugar)u sleep like a baby
756855
If you're trying to fall asleep, I suggest Benadryl, also called diphenhydramine.  It's an antihistamine which causes sleepiness.  Take one capsule about 1/2 hour before you go to bed.\n\nIf you're trying to pass out because you can't deal with your life, I suggest you get help.  Seriously.
303777
♡I have occasionally eaten a banana with a glass of milk before bedtime and found that I fell asleep faster. It usually takes me a forever to fall asleep. I think you have to find the food (or solution) that works best for YOU. I've read that you can eat foods in the evening that bring on sleep. There are even foods you should avoid, I've heard. Read on:\n\n"In the evening, eat turkey, bananas, figs, dates, yogurt, milk, tuna and whole grain crackers with nut butters. These foods are high in tryptophan, which promotes sleep. Sometimes eating half a grapefruit at bedtime can help. Keep a food/sleep diary and identify which of these helps you. For sure avoid bacon, cheese, sausage, spinach, tomatoes and wine close to bedtime. These foods contain tyramine, which increases the release of norepinephrine, a brain stimulant."♡\n\nTake a look at this site, it offers some interesting information on sleep and insomnia. Look at the Herbs that could help too. Hope it helps!
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!
157028
1.Drink caffeinated coffee.\n2.Splash your face with hot or cold water, whichever is more shocking.\n3.Resist lying down. A sure fire way to put you to sleep.\n4.Keep moving. It helps.
175900
I had a bad problem with insomnia for many years, and did some research on it. Here are the things I’ve found that help the most.\n\n1. Don't take the sleeping pills. Although they are not addictive in the way we tend to think (you won't jones for them if you miss taking them) they are addictive in the sense that once you have taken them for a while, you will have to take them to get to sleep, but they won't have the same effect they used too. This is because you tend to not get the necessary REM sleep you need to be rested. If you must take a sleeping pill, take it well before you go to sleep. For instance, I prefer to take sleeping pills 2 hours before I go to sleep, so that the pill can get into my system and make me drowsy before I get into bed, then get out of my system (hopefully) early enough that I get some normal sleep.\n\n2. Try to go to bed at about the same time every night. You have some wiggle room on this, but if you stay out on Saturday night till 3, it'll be harder to go to sleep at 10PM Sunday.\n\n(Which somewhat contradicts:)\n\n3. If possible, don't go to bed if you're not sleepy. Note - one thing I have read and found to be true is that you have to be awake for 12 hours before you can go back to sleep. So if you sleep till noon, again, you won't be sleepy at 10PM. \n\n4. Don't spend more than 15-30 minutes trying to get to sleep. If you notice that you've been in bed more than 15 minutes, get out of bed and do something for a while. Make sure what you do isn't going to make you more hyper; e.g. no exercising or energetic music or writing posts to online debates. \n\n5. When you go to bed, choose a chore or some other task that you do not want to do and tell yourself that if you are still awake in thirty minutes you will do that task. Then, if you are still awake, get up and do your chosen task. This is my favorite suggestion, as it has worked nearly every time I've used it. .\n\nThose are the most useful suggestions I have. Other things you can try:\n\nBefore you start getting ready for sleep, turn off high energy music and turn the lights down. I love R&R music, but I went through a period where I had to turn the radio off every night about an hour before I went to bed, or I would be too wired to sleep. And our bodies react to reduced light by producing melatonin which puts us to sleep. \n\nGet plenty of exercise, but not right before bed. (Unless you're weird like me - exercise right before bed just puts me to sleep)\n\nAnother suggestion that might work is to relax your body, consciously, one area at a time, starting from your feet. You think about the ball of your left foot and relax it, then the ball of your right foot, then the arch of your left foot, etc. You have to concentrate (pretty hard) on what you are doing\n\nSex *grin* by yourself or with an SO, it produces a nice soporific chemical, which does a nice job of putting you to sleep.
255101
Generally if you can't sleep but are tired you are considered to have insomnia. \n\nIf this has been happening for more than a few weeks and none of the following suggestions help, you may want to talk to a doctor.\n\nI had a bad problem with insomnia for many years, and did some research on it.  Here are the things I’ve found that help the most.\n\n1.  Don't take the sleeping pills.  Although they are not addictive in the way we tend to think (you won't jones for them if you miss taking them) they are addictive in the sense that once you have taken them for a while, you will have to take them to get to sleep, but they won't have the same effect they used too.   This is because you tend to not get the necessary REM sleep you need to be rested.  If you must take a sleeping pill, take it well before you go to sleep.  For instance, I prefer to take sleeping pills 2 hours before I go to sleep, so that the pill can get into my system and make me drowsy before I get into bed, then get out of my system (hopefully) early enough that I get some normal sleep.\n\n2.  Try to go to bed at about the same time every night.  You have some wiggle room on this, but if you stay out on Saturday night till 3, it'll be harder to go to sleep at 10PM Sunday.\n\n(Which somewhat contradicts:)\n\n3.  If possible, don't go to bed if you're not sleepy.  Note  - one thing I have read and found to be true is that you have to be awake for 12 hours before you can go back to sleep.  So if you sleep till noon, again, you won't be sleepy at 10PM.  \n\n4.  Don't spend more than 15-30 minutes trying to get to sleep.  If you notice that you've been in bed more than 15 minutes, get out of bed and do something for a while.  Make sure what you do isn't going to make you more hyper; e.g. no exercising or energetic music or writing posts to online debates. \n\n5.  When you go to bed, choose a chore or some other task that you do not want to do and tell yourself that if you are still awake in thirty minutes you will do that task.  Then, if you are still awake, get up and do your chosen task.  This is my favorite suggestion, as it has worked nearly every time I've used it. .\n\nThose are the most useful suggestions I have.  Other things you can try:\n\nBefore you start getting ready for sleep, turn off high energy music and turn the lights down.  I love R&R music, but I went through a period where I had to turn the radio off every night about an hour before I went to bed, or I would be too wired to sleep. And our bodies react to reduced light by producing melatonin which puts us to sleep.  \n\nGet plenty of exercise, but not right before bed.  (Unless you're weird like me - exercise right before bed just puts me to sleep)\n\nAnother suggestion that might work is to relax your body, consciously, one area at a time, starting from your feet. You think about the ball of your left foot and relax it, then the ball of your right foot, then the arch of your left foot, etc. You have to concentrate (pretty hard) on what you are doing.
1048705
Try melatonin, a natural supplement.  Or valerian, an herb that induces sleep.
647143
At least an hour before you plan to go to bed, do something relaxing...anything...take a bath, listen to soothing tunes, read a book that is not too engrossing. That should help you to nod off. Don't rely on sleeping pills. You just have to make yourself calm down.
352684
has to be around 28 hours , 30 without any sleep so i could fall asleep sitting