i can't fall asleep if i go to bed early, any tips?
551445
I know you said no medicine but I have a tip. I too am into natural healing but you need to regulate your sleep patterns in order to fix your issue. When the sun goes down someone with normal sleep patterns will have in increase in their melatonin. It is a brain chemical that helps us to sleep through the night. You may have a shortage of this for a variety of reasons. You can take a melatonin supplement 20min before you want to fall asleep. After taking this supplement for as little as two weeks your body will start to regulate it's own melatonin levels and return you to a normal sleep schedule. I take it every few years when I feel like my lack of sleep is negatively effecting my life. Give it a shot. It is totally natural and non addictive. \nIt may have many other uses and has been reported to make people feel better, strengthen the immune system, and reduce free radicals in the body. Current research is underway to determine it's effect as an anti-oxidant, immno-modulator in cancer, delayed sleep-phase disorders, and jet lag. So it is actually good for you!
13204
i go to bed around 11pm and probably fall asleep at about 12, like you
826244
A nice warm bath before bed. \n\nTry not to drink or eat a lot before going to bed so you don't need the  loo during the night.\n\nWhere possible, try to resolve problems (that you are able to) so that you don't have them to worry about, avoid putting them off til morning (like getting stuff prepared for the next morning).\n\nAlso, don't go to bed angry!!! It really makes it difficult to sleep.
545774
Avoid caffeine after lunchtime. Avoid alcohol cos it inteferes with ur sleep pattern. Make sure u do somethign 2 relax yourself 4 at least an hour b4 u go 2 bed, like read a book, watch TV, pray, or whatever makes u 'unwind'. Choose 2 get rid of any anxious thoughts or worry that creeps into ur mind as ur in bed. Sweet dreams X
971045
Realize that sleeping is not something that you have to try to achieve, its something natural that should occur on its own.\nTrying to go to sleep will only keep you more awake, just lay back, don't think too much and let sleep take over you.\n\nHere's some tips to help you ....\n- Ensure you do not eat anything at-least 2 to 3 hours before bed.\n- If you drink too much coffee or high energy caffine drinks during the day, reduce or try to eliminate them completely. Avoid coffee in the evenings, a cup of tea is better.\n- A cup of hot milk (unsweetened) before bed, should help.\n- A good shower before bed works just as fine.\n- Make sure your bed is comfortable, and the temperature in your room is set to a comfortable setting to your body.\n- If there are any external noises distracting you from sleeping, do something about it to ensure its quiet and peaceful.\n- When laying on your bed. Focus on your breathing. If you find your mind drifting to thoughts, slowly bring your attention back to your breathing.\n- Before bedtime, DO NOT engage yourself in an activity that may get you excited, such as reading a book or watching an engaging TV show, this will only make u more alert. However if it relaxes you, then its fine.\n\nHope these tips help.
11729
The reason you can't wake up early is that you're awake now.  You have to shift your sleep schedule so you get tired and go to sleep early.
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!
104900
I have several suggestions.  If you have trouble falling asleep, you may need to set your body clock - you do that by getting bright sunshine (or bright light) when you wake up in the morning.  Later in the day, don't eat any heavy protein meals, try to just have fruit or carbs late in the afternoon.  Sleep in a room that's as dark as you can make it.  Do something relaxing before you go to sleep - journaling is good because it gives your brain a place to dump all your thoughts and anxieties so you don't have to keep mulling them over as you lay there.  If you wake up in the middle of the night, say to go to the bathroom, try not to turn the light on as it sends a message to your brain that it's time to wake up.  And try doing some deep breathing at night - through your stomach, emphasizing the exhale, which is the relaxing portion of your breath.  (Ever listen to someone sleeping, they breath in sharply and exhale slowly.)\n\nGood luck.
356926
dear 13 !!!!!!!!\nif you wish to sleep at night you need to make your body tired during the day. take up a sport, and go for a walk in the evening if it is safe to do so in your area.\navoid eating heavy food late at night. try to eat your evening meal before 7.00PM unless your body is adapted to pigging out and crashing.\nthe old fashioned remedy is a glass of warm milk.\npart of your problem may be tension...the best way to resolve that is to teach yourself the habit of turning off your TV or computer at the same time each night and settling into bed to read for 15 minutes, or however long it takes. at your age, perhaps 9.30 or 10.00PM.\nlastly, you should eat breakfast! you must re-learn a normal pattern of eating, of exercise, and of sleeping.
208195
It is very important to wind down and relax before going to sleep. You have to try to set aside a bit of time for this in the evening even if it is just 30/45mins before you go to bed. Have a warm bath before going to bed. Put in a few drops of lavender oil and this is very good for helping people to relax. You could even put a few drops of lavender oil on your pillow. Have a warm drink before you go to bed too. Perhaps a glass of warm milk. Make sure you have eaten your evening meal at least four hour before you go to bed as this may keep you awake. Reading before bed time might help also. If you have a book you really enjoy reading it can help to take your mind off any little problems or issues that might keep you awake at night. Hope this helps.
69069
cut caffeine from your diet, work out more, don't eat a heavy meal right before bed.  If nothing else works, talk to your doctor about your sleep problem.
1085844
I wish I had your problem!  Ever since college, I've had a heck of a time getting to bed before midnight and getting up any time before 9 AM.  Stay with your earlier bedtime,  it will keep things more focused and happy as time goes on.
339827
Tips for Getting A Better Night Sleep\n\n1. Avoid Alcohol\n* Alcohol can cause restlessness during the night. Caffeine and nicotine have substances in them that will keep you awake.\n\n2. Avoid Smoking\n* Nicotine has substances in it that will keep you awake.\n\n3. Avoid Caffeine\n* Caffeine has substances in it that will keep you awake.\n\n4. Exercise regularly\n* But do not exercise near your bedtime.\n\n5. Avoid sleep interruptions\n* Don't sleep with the pet, close your door, minimize light and noise.\n\n6. Relax before bedtime\n* A warm bath or light snack\n\n7. Avoid liquids before bedtime\n* Limits having to use the bathroom at night.\n\n8. Avoid long naps during the day\n* Naps can disrupt your sleeping pattern.\n\n9. Avoid trying to sleep\n* the more you "try" to sleep, the more difficult it becomes.\n\n10. Get up at the same time each morning\n* Too much time in bed can lead to restless sleep.\n\n11. Use your bed for sleeping\n* Not for unrelated activities like reading or watching tv.\n\n12. Check your medications\n* Medications might increase your sleep difficulties.
169908
Don't take any medicine to fall asleep.  Try reading a book or a magazine.  Don't get on the computer though.
721195
Try not to close your eyes, when you want to sleep. You must have a gap between your sleeping schedule. If you cannot sleep, try to massage the outer side of ur eyes, circling the eyes and then the forehead with your fingers. You will feel better and I hope you can sleep faster. Avoid to take sleeping pills, otherwise you will be habitual and then you couldn't sleep without those pills. I hope this helps you.
124051
Going to bed earlier at night won't drag anyone's attention.  If that is not possible, or you just can't get enough sleep the night before, then decide that the class is important, and that you will sleep later.  It's much easier to stay awake when sleepy when you are interested in something.
856019
you need to stay up late always.. and don't take a rest/sleep during the day..also, expose youself to all kinds of stress