asked in Health+Fitness by (4 points) 1 3
Lately I have a hard time sleeping.Tried several ways to sleep like a baby. Drinking warm milk,reading a book,listening to music. All of these does not work. If you have any suggestions that are possible be happy to answer.

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6 Answers

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answered by Patron (1,551 points) 2 9 23
Try some of this tips.. Maybe thy might help

Develop a sleep routine..Go to bed at night at the same time everyday.This helps establish your internal sleep/wake clock and reduces the amount of tossing.

Aerobic exercise 4 times a week can improve the quality of your sleep.Just make sure you wrap up your workout session hours before bedtime

Cut out food and drinks that contain caffeine like coffee,tea,soft drinks and chocolate by mid afternoon.Make dinner your lightest meal and finish it hours before bedtime.Avoid spicy or heavy food before bedtime

Stop smoking.smoking makes you feel less rested after sleeping.It also exercerbates  sleep apnea and other breathing disorders like asthma which makes it difficult to have a quality sleep

Say no to alcohol.it destroys your sleep pattern. It may let you doze off but after the effect wears off,you may likely wake up and find it difficult to sleep again

Watching television, or playing video game on your cell,working on your system within the last hour before going to bed is a bad idea.Light from this devices stimulates the brain making it difficult to wind down.Put your gadgets away an hour before bed time.

Keep your dogs and cats out of your bed  at night to avoid sleep disruption

Switch off the light before you sleep.Light tells your brain its time to wake up

Lastly,your bed should be associated with sleeping not watching tv,working or eating.If you wake up in the middle of the night,avoid the temptation of switching the TV or computer on.You may read a novel or try to meditate until you feel sleepy again.

Try this tips and let's see how it goes.
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answered by (148 points) 2 11
First we must define how much sleep defines a "good night" sleep. Generally 6-8 hours of constant sleep is appropriate. With that stated what are the reasons for disrupted sleep. People who exercise late can have an incomplete sleep period. Foods/drinks with caffeine taken within hours of sleep will keep you awake. Chocolates have the effect of wakefulness. An array of medications are disruptive to sleep including antihistamines, psychotropics, analgesics, pain relievers and more can be a cause. Emotional lability for any reasons can cause interrupted sleep. Even reading before sleep may keep you awake. To answer the question directly relaxation before a sleep period can help. If you smoke don't. If you drink heavily, don't. Drinking alcohol, as a sleep methodology, has been debated for a long time. I would avoid it. Sedatives could help sleep, but may have after effects on awakening. Sex definitely improves sleep, as physiologists have stated.  Thank you for allowing me to answer this question. Mark Davis, MD
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answered by (253 points) 1 4 21
I have problems falling asleep too. I tried what you mention but I still suffer from insomnia. My problem is I'm not feeling sleepy when I lay my head on the pillow. I close my eyes and don't think of anything but I still find myself awake.

Some days I'm lucky I just close my eyes and in a short time I lose consciousness and I drifted off to sleep.
I suggest making sure that the room is really dark or slightly dark to make you feel sleepy. It is also good to make yourself tired by working hard in the day. Tire your eyes or body so you will feel sleepy at night.

You can try melatonin pills sometimes it works for me I sleep well when I take it. What I do now to relax and fall asleep is to have quiet time with God. I pray long prayers I have a devotion. I relax my soul and pray to God to help me fall asleep.
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answered by (76 points) 1 6
Exercise during the day, but not after 6pm. Turn the lights down in your home after about 8pm. Dim light stimulates the body to go into sleep/night mode. Avoid carbs and sugars after about 7:30pm. Take a melatonin supplement.
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answered by VISIONARY (9,071 points) 5 21 51
I find that I sleep better at night if I do not eat too late and go to sleep on a full stomach. I have a hard time sleeping as it is and when I feel too full and try to sleep it seems that I toss and turn all night long. I like to eat earlier so that I have time to digest my food so when I do go to sleep I can have a peaceful and quiet sleep. I also find out that sleeping with the light now will disturb your sleep and cause you to have a restless night. Too much noise when you are trying to sleep can also disturb your sleep. 
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answered by Patron (2,988 points) 3 11 21
I was going to give you all the facts that you have written down, but you have already tried them out. I know sleep is very vital for our bodies and plays a very big role in our lives. when we don't get enough sleep we are not able to function well in our daily work. it is therefore very important to get sleep and have enough of it. Sometimes we work so hard and forget that we are dealing with fragile bodies that also need to be taken of. most of the times we will work so hard to make ends meet, and forget that our bodies need rest, without that rest, we may not even be able to work again. For me i always make it a routine or a habit to sleep for 8 hours daily, if i cannot do that during the week, then i try to compensate for it over the weekend. Sleeping habits sometimes are the cause of sleeplessness, you should always have a good sleeping pattern, that is when you sleep at night, and when you wake up in the morning. Let it be a continuous thing and you will see sleep coming back without struggling. Another thing is having a relaxed mind, try to relax before you go to sleep. If you have issues to deal with on that particular day, deal with it before going to bed, your mind will be at ease so you won't be thinking about anything when you go to bed. Exhaustion is also another way of finding sleep. I don't mean you overwork yourself, but it's good to keep busy during the day so that when you take a warm shower in the evening your body is too tired to do anything you will sleep like a baby. Do not go to bed on an empty stomach, or when your too full. Digestion may take longer thus giving you the discomfort of not being able to sleep. I have seen having thick curtains in your room is good. the darker the room the better it is for you to get sleep. too much light takes away sleep. Try this and thank me later they have tried them myself and they have always worked i wish you all the best.

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