I have trouble getting to sleep. What are some simple ideas to fall asleep fast and have a good nights sleep?
959750
Melatonin. You can get it in the vitamin aisle. 3 mg about 15 mins before bed and you'll be in slumber city. All natural, too.
397839
I wish I knew the answer cause I have the same problem.  Somethings that have worked in the past for me is....\n\n1. Write down your "to do" list for the next day an hour before you plan on going to bed.\n2. Don't drink caffeine after 6pm.\n3. write in a journal your thoughts for the day ( but make sure it is half hour before you go to bed.)\n\nI've tried all and they do help.  I still have problems once in a while.\n\ngood luck and sweet dreams :)
132365
The smell of lavender makes me sleepy. If I am pressed for time and need to sleep it has to be dark and I mean turn your alarm clock to the wall dark. As dark as you can make it. No tv, all those flickering lights from the screen in an otherwise dark room seems to really distract the mind and the eyeball. No music, unless you can pinpoint a song that you can kind of tune out and let your mind wander along with. No caffeine or exercise before bed...blah blah blah if all else fails turn on the weather channel.
508078
It helps to have a relaxing routine before bed. Do something calming. Whatever that might be for you... a warm bath, a hot cup of tea, reading a book... \n\nIf you lie there awake when you go to bed, occupy your mind in a non distressing way. Recite a childhood fairytale such as the 3 Bears... and when your mind starts to wander to everyday worries, pull it firmly back to the story... you'll fall asleep before you get past the porridge!
456791
The story of my life!  I often have trouble sleeping and at times no matter what I do helps.  Somethings I have tried that do seem to help from time to time.  \n\nA good round of sex. \n\nA glass of milk.\n\nExercising about 1 hour before you go to bed.\n\nThen there are medications.  I use Ambien from time to time, but it is a prescription so probably no help for tonight.  If you do decide to go with Ambien, a word of caution.  I only use them in dire circumstances.  They make me totally goofy.  I do really silly things, and often have amnesia the next day. \n\nHope you have sweet dreams tonight.  Good Luck!
736300
I am surfing the internet, wasting some time. \n\nHow can you get to sleep? Masturbate, it helps a lot if it's an emergency to sleep.
1023160
I can understand from the question that you are having difficulties sleeping, you may find these tips helpful for the sake of better sleep: \n\n1. Keep regular hours. The best way to ensure perfect nights is to stick to a regular schedule. If you sleep late one morning and rise before dawn the next, you can come down with a home-bound version of jet lag. To keep your biological clock in sync, get up at the same time, regardless of how much or how little you've slept. \nTry to stick close to your usual sleep schedule on weekends and holidays as well as workdays. If you stay up late on Friday and Saturday nights and sleep-in the following mornings you may give yourself a case of "Sunday-night insomnia": You get to bed early to be bright eyed on Monday morning and try to sleep, but you can't. The harder you try, the more wakeful you feel. When travel or work throws of your routine, try to maintain some semblance of regularity. Eat your meals at the same times you normally do. Try to get some sleep during your usual bedtime hours. And return to your normal schedule as soon as you can. \n\n2. Exercise regularly. Exercise enhances sleep by burning off the tensions that accumulate during the day, allowing both the body and mind to unwind. While the fit seem to sleep better and deeper than the flabby, you don't have to push to utter exhaustion. A 20 to 30 minute walk, jog, swim or bicycle ride at least three days a week--the minimum for cardiovascular benefits--should be your goal. \nBut don't wait too late in the day to exercise. In the evening, you should be concentrating on winding down rather than working up a sweat. And don't expect early-morning exercise to have any impact on the tensions that build up during the day. The ideal exercise time is late afternoon or early evening, when your workout can help you shift gears from daytime pressures to evening pleasures. \n3. Cut down on stimulants. North Americans drink 400 million cups of coffee a day and get extra doses in tea, cola drinks (including diet colas) and chocolate. Some people seem sensitive to even small amounts; others build up a tolerance. \nIf you're a coffee lover, have your last cup of the day no later than six to eight hours before your bedtime. Its stimulating effects will peak for two to four hours later, although they'll linger for several hours more. Late-evening caffeine can make it harder for you to fall asleep, diminish deep sleep and increase nighttime awakening. \n\nCaffeine isn't the only dietary sleep-robber. Tyrosine, a substance found in chocolate, Chianti and cheddar cheese can trigger heart palpitations in the night. Diet pills contain stimulants that can keep you awake. Other drugstore drug interactions can also disrupt you nights. If you're taking any prescription or over-the-counter drugs, ask your doctor whether they may affect your sleep. \n\n4. Sleep on a good bed. A good night's sleep starts from the bottom up. You're less likely to get deep, solid, restful sleep on a bed that's too small, too soft, too hard or just plain too old. Unfortunately, we tend to get used to our old mattresses and box springs--just like a broken-down pair of old running shoes--and may not realize they've gradually been losing their comfort and support. If your bed is older than eight to ten years, use our on-line bed check to determine if it is ready for retirement. In selecting a new sleep set, follow Goldilocks' rule: Try a variety of mattresses and choose the one that feels just right for you. \n5. Don't smoke. Nicotine is an even stronger stimulant than caffeine. According to several studies, heavy smokers take longer to fall asleep, awaken more often and spend less time in REM and deep NREM sleep. Because nicotine withdrawal can start two to three hours after their last puff, some smokers wake in the night craving a cigarette. When smokers break their nicotine habit, their sleep improves drama
1038343
well, tension tamer tea works really well for me and you can get that at the grocery store however you said you tried teas...usually when i cant sleep there is something bothering me or on my mind.  maybe find a good friend to talk to and get everything off your chest.  \n\nexercise helps too beleive it or not.  you should not exercise right before bed but, if you get into a regular exercise routine that helps.  also, pick a time to go to bed and try to always go to bed around that time.  keep your room separate only for sleeping.  do not do any studying/working there.  hmmm...im not sure of more tips...if i think of anything else i will edit this later.
318758
I asked a similar question and here was the answer I found most helpful. I give the credit to nightevisions. Hope it helps you too.\n\nIt helps to have a relaxing routine before bed. Do something calming. Whatever that might be for you... a warm bath, a hot cup of tea, reading a book... \n\nIf you lie there awake when you go to bed, occupy your mind in a non distressing way. Recite a childhood fairytale such as the 3 Bears... and when your mind starts to wander to everyday worries, pull it firmly back to the story... you'll fall asleep before you get past the porridge!
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.
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
546554
10 Ways to Fall Asleep \n\n\n1. Establish a regular routine. Maintain a regular routine that includes going to bed and getting up at the same time every day, even on days off work and on weekends. \n\n\n2. Go to bed when you are sleepy. If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere. Try to read a book or watch some TV. Return to bed when - and only when - you are sleepy. \n\n\n3. Avoid stress and worries at bedtime. Certain activities, such as listening to soft music, reading, or taking a warm bath, are great ways to fall asleep. \n\n\n4. Use your bedroom only for sleep and sex. Avoid doing other activities in bed like watching TV, paying bills, or working only serve to initiate worries and concerns. Let your mind associate the bed with sleeping, relaxing, and pleasure. \n\n\n5. Avoid heavy meals late in the evening. While a light snack before bedtime can help promote sound sleep, avoid large meals. \n\n\n6. Reduce caffeine and nicotine intake. Coffee contains caffeine, as do many teas, chocolate and cola drinks. Caffeine is a stimulant, which means it has an alerting or wake-up effect. Avoid those four to six hours before going to sleep. \n\n\n7. Avoid drinking alcohol as well. Alcohol, in contrast, is often thought of as a sedative, a calming drug. However, while alcohol may speed the beginning of sleep, it actually increases the number of times you awaken in the later half of the night. \n\n\n8. Lay off on tomato products and spicy foods. These give many people heartburns (as does eating too fast). Lying down makes heartburn worse, and heartburn itself makes falling asleep more difficult. Heartburn also awakens sleepers with middle-of-the-night discomfort. \n\n\n9. Avoid napping during the daytime. Avoiding naps all together will ensure that you are tired at night. Longer naps disrupt the body’ ability to stay asleep. \n\n\n10. Maintain a dark, quiet and cool room to sleep in. Most sleep scientists believe that a slightly cool room and keeping your bedroom dark are great ways to fall asleep. That's because it matches what occurs deep inside the body, when the body's internal temperature drops during the night to its lowest level. In addition, light - strong light, like sunlight - is the most powerful regulator of our biological clock. The biological clock influences when we feel sleepy and when we are alert.
452554
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
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.
900546
The reasons for a sleeping disorder are many, but mostly they are due to stress.  In my case it is Fibromyalgia, a chronic disease with no real treatment.  One of its major hallmarks is difficulty sleeping.  I have seen hundreds of doctors about this.  I saw the VA Sleep Clinic twice.  The head of the clinic told me that normal sleep assistance and sleep hygiene would not work for me.  My case is way too advanced for that.\n\nHowever, I do have some tips:  possible Medications, and good sleep hygiene.\nWhen you go to sleep make sure you do it in a dark room, a room that should only be used for sleeping, pull the TV out.  Make sure it is a relaxing place to sleep as well.  Hold off on any caffeine at least 6 hours before bed, and the exercise as well.  One-half hour before you go to bed dim the lights a little, this will increase the body’s natural production of a sleep hormone called Melatoin.  A glass of warm milk will do the same.  When you go to bed compose yourself for sleep, relax and push out all thoughts of the day.  If you cannot do this then think of something else, something that you like, even a sexual fantasy.  If you don’t fall asleep in 20 minutes then get out of bed.  Then do something quiet, like watch the TV on low volume or read, but don’t do this in the bedroom.  After 20 minutes try to go back to sleep again.  If it still doesn’t work then get up and do something quiet, and try it again in 20 minutes.\n\nI run a fan all night in my bedroom.  The mind gets used to the white noise, and it covers up the noise around you.  Don’t put the fan on oscillate, where it blows over you and then elsewhere, that will distract you.  If it gets too cold then point the fan into a corner.  I have blocked my shade with a few posters, and made sure that as little light as possible enters my room.  Put your alarm clock where you cannot see it, or just turn it away.  If you track time then you will only get mad at yourself for not falling asleep.  You might try playing some music, use a CD, not a radio.  You want a constant level of music.  Try something soothing like easy listening or classical.  If classical music bores you then that would be the best to use.\n\nIf all this doesn’t work then you need more help.  The sleep medications that you can buy over the counter are really a sham, and won’t do you any good.  You can pick up Melatoin in the drug store or any major supermarket.  It is fairly cheap and comes in 1 mg to 3 mg doses.  Start at 1 mg a night and work your way up to a maximum of 4 mg, after that any more is a waste.\n\nIf you are still having trouble then a doctor visit is in order.  Drugs like Ambien and Lunesta may not be what you want.  They are good for a week or two, but they are habit forming.  I don’t mean that you will get a craving; I mean that after taking these medications for a long time you will acquire a need to take the drug just to get to sleep.  A good drug to take is called Trazodone.  As prescription medications go this is a fairly cheap one.  It is an antidepressant normally used for treating Cocaine treatment.  It has a major side effect of causing sleepiness.  It is a safe drug to take over the long term, it is not habit forming, and it has few other effects.  It is a pretty poor antidepressant, but a good sleep aid.  It is also available in a range of doses so your doctor can keep increasing it several times until you find a dose that works well for you.  I took it for over 6 years.  After that the ringing in my ears got to be a minor problem, so I switched to another drug.  I am back on it, and have been for almost 2 years, and I have had no problems.  There are stronger medications you can take, but if you need them, then you have a real problem:  much more than just stress.\nI recommend going to the Melatoin right away.  It won’t give you any hangover and its effects will wear off after 4-6 hours, but by that time you should be sound asleep.  Find a way to reduce your st
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..
435238
There are several things that may affect your sleep problem.\n\nTry and relax before u go to bed, dont work-out excersice. take a shower, that helps to relax ur muscles. Avoid watching Television right before u sleep, try and avoid eating sweet. Also dont drink any ligquid right before u go to bed. Do u have a nice comfortable bed? if not get one. Sometimes a mattress pad works better than a new mattress.\nReading really helps me sleep faster. Try and take atleast an hour before u go to sleep to shower and unwind.