Okay, so my problem is that I can't sleep. It seems more and more that I am always very tired in the morning and as a result want to sleep in my classes, but at night [now for example its midnight in Ontario]. I was thinking about trying over the counter sleep aids, however there are more cons then pros, and also I dont like to take any medication like that [dependency, negative side affects, withdrawls etc.]. So now I am here, and I am trying to find a solution that would allow me to fall asleep much earlier [preferably 9:30 - 10:30] and wake up earlier [6 - 7]. So I was wondering if there are any solutions that will help [maybe like foods that can make you more tired]? Also, I find that sometimes I will try to fall asleep around 10:30 and I will toss and turn for hours, and when I look up at the clock its 12:30, and those two hours I have been just lying in bed trying to sleep. Any suggestions would be great.
Oh and since people will probably be wondering, here are some quick facts:
- Eating pattern hasnt changed
- I dont consume caffeen [and usually not food] within 3 hours of trying to fall asleep
- I can usually sleep for 7 hours and then wake up on my own
- I have a silent/calm room
- I havent been on any medications lately
- I havent been stressed at all lately
I have so many problems with sleep too. I am tired allll day, but once night hits I can't sleep a wink! I actually find I am at my most energetic between 9 pm and 2 am. Which is why I am always posting on the forums-- there's nothing better to do at 3 am.
My doctor told me that my body is releasing the sleep hormone at the wrong time. Instead of trigger me to sleep at night I am being triggered to sleep during the day. She told me to take an over-the-counter herbal remedy called Melatonin (I think that's how you spell it). It didn't work very well, but admittedly I am awful at taking my meds when I'm supposed to, so maybe I didn't give it a good chance. The best luck I've ever had with fixing my sleep cycle was to simply not sleep at all one night, and then the next day not allow myself any naps, and make myself go to bed early. It helps a little, but I usually end up ruining it again by staying up all night partying or something.
Also, try not consuming any caffeine at all, or at least not after 12 pm. Some people are more sensitive than others. Before you go to sleep, do some light yoga or deep breathing. I've also read that if you're lying there tossing and turning, get up and do something else. Being in your bed but not sleeping teaches your brain that its not necessarily a "sleep place". A lot of research I've done has said not to do any activities in your bed besides sleeping and sex.
I wish I could be more helpful, but I can never seem to fix my own sleep problems either.
Have you tried tryptophan rich foods in your last meal before you sleep? And I don't necessarily mean right before bed - though this is also plausible. Dietary sources of Tryptophan
Stuff like a bowl of porridge and a banana may help. I'd also make sure you're eating enough for your needs because poor diet can result in poor sleep.
oh, i totally forgot to say this. when i work out a lot i have an easier time sleeping at night. maybe try that?
This has been me for the past two weeks. I have been staying up later, so usually stay up till 11:30-12 at night. I am tired, but i feel like i can be doing other things so i force myself to go to bed. Then i lay there for what seems like hours, tossing and turning thinking about everything. I manage to get 6-7 hours of "sleep" then i wake up at 7 and start classes. I just want to sleep again!!!! or even sleep in for that matter...that would be nice.
I can highly recommend 'a baby' 
I've never fallen asleep so fast or woken up so early since I got one....
Seriously.... Try Camomile Tea or any herb tea containing camomile and/or hops (as they use in beer). Camomile is a very effective natural relaxant. There are quite natural over-the-counter sleep aids you can buy. I've used them to help me sleep on long-haul flights and the effect is like drinking a bit too much wine. Brands like 'Natrasleep' are again based on hops, I believe. They're not anything like as strong as prescription sleeping tablets and there's no danger of dependency
Other ideas.... read an extremely dull book. (The old testament works really well) If your brain is pinging around thinking when you're trying to sleep it helps to block those thoughts with text. Another similar 'thought blocking' technique I've used.... speech (not music) radio on low volume with the 'sleep' function set for half an hour. Sometimes total silence can mean you fill it with thoughts .... a little background noise is more conducive to sleep
I think it's going to take about a week to get your sleep cycle where you want it to be. Try going to bed one hour earlier than you normally do (say 2 AM instead of 3AM) for a day or two and then another hour the next day or two until you are at the time you want to go to bed. It also helps to turn the tv off or any other stimulating activities. Read a dull book and drink some chamomile tea. The book usually does the trick for me!
