Tips for better Sleep Schedule?

[killers2]

I find myself struggling a lot of times with keeping a good sleep schedule and I feel like it's something that is detrimental to me in the end.  I was wondering if anyone had  tips or strategies they employ with facing this problem!? thank you!

[lvl19057]

It was hard for me to sleep, I lay on my bed for an hour or more before I really fell asleep. Try not to think about anything or listening to relax music/melody while you sleep.

[hitch0403]

Killer i think we all go thru it.Some more severe.

My suggestion is do a checklist.Eating and drinking before bed and what it is.

Dont let sun set with you in provoked state says good book.That could be a factor.Maybe you could try a safe sleep aid but dont get hooked.Maybe reading might help...that helps me.

Say a prayer to God in helping you diagnose it and thank him.Stop being anxious about the future.Each day alone has enuff anxiety.

Wish you well.It stinks when our sleep is disrupted.

[luvh8tragedy87]

Oh yeah I know what you're going through. For me it's part being a night person and hormonal reasons. However the best thing that has worked for me by far is just getting up at the same time everyday. No matter what time you go to bed the night before you get up at the same time. You may adapt to it quickly or it may take some time. For me it took like a week and a half to adjust. But stick with it for a while and see how you feel.

[ktheodos]

don't have lots of caffeine too late in day
dim lights/turn tv & noise off for a bit before planning to sleep
try to be as consistent with trying to sleep and wake as possible
don't eat too late
Eat/drink something heavy (milk) so you'll feel full (think Thanksgiving!)
try reading (but not electronic), ie. while lying down in bed...
don't exercise too late in the day
find time to relax at end of day so body quiets down/stress goes away
Do something during the day (e.g. exercise) to make you more tired so you want to sleep at night?

[luvh8tragedy87]

don't have lots of caffeine too late in day
dim lights/turn tv & noise off for a bit before planning to sleep
try to be as consistent with trying to sleep and wake as possible
don't eat too late
Eat/drink something heavy (milk) so you'll feel full (think Thanksgiving!)
try reading (but not electronic), ie. while lying down in bed...
don't exercise too late in the day
find time to relax at end of day so body quiets down/stress goes away
Do something during the day (e.g. exercise) to make you more tired so you want to sleep at night?

Ah yes I forgot about the caffeine. Cutting back on the caffeine has made a huge difference for me as well as waking up at the same time. If you need some caffeine during the day, like I do, the earlier you have it the better.

[linderlizzie]

don't have lots of caffeine too late in day
dim lights/turn tv & noise off for a bit before planning to sleep
try to be as consistent with trying to sleep and wake as possible
don't eat too late
Eat/drink something heavy (milk) so you'll feel full (think Thanksgiving!)
try reading (but not electronic), ie. while lying down in bed...
don't exercise too late in the day
find time to relax at end of day so body quiets down/stress goes away
Do something during the day (e.g. exercise) to make you more tired so you want to sleep at night?

These are all good suggestions. Sometimes a warm bath can relax your body and make it more ready for sleep. A novel that's not too exciting can make you drowsy. Melatonin is a natural supplement that helps many people to sleep.

I know this one sounds odd, but don't talk about how you can't sleep at night. Just assume you will have a good night's sleep. The brain is a funny thing that gets reinforced by the spoken word. Don't give it ammunition. And do not WORRY about not getting enough sleep.  That helps absolutely nothing.

I enjoy listening to an audio book on tape as I fall asleep. For some reason, it works like a charm. Sleep well. Believe it.

[ktheodos]

I just read something about cherry juice making it easier to sleep (and for longer)...might be worth trying!

[monnee]

A good workout will definitely make you sleep.

[alice44]

Sometimes when I can't get to sleep I read a book.  That gets my mind off the day and and is relaxing

[sgluckadoo]

Sleep is terribly important and many of us short ourselves on quality and quantity. Good sleep hygiene involves establishing a consistent bedtime and wake time, while ensuring you get enough sleep. Having no distractions in the bedroom (e.g., tv, phone). Avoid caffeine before bed. Although exercise itself is great for sleep, it should be avoided right before bed as it is stimulating and not conducive to sleep.

[Penwoir]

I have zero problems sleeping for my entire life. I think to a certain extent you are born with a natural ability to fall asleep and for the rest, you train yourself. I for instance, go to bed at the exact same time every day, 10pm. I watch the local news in bed and by 10.10pm, I can barely keep my eyes open for the weather! I also get up at exactly the same time every day. I set my alarm but am usually awake a few minutes before it goes off. I think that's the best tip I can give. It won't help if you eat late in the evening or haven't had enough exercise during the day.

[sherryfan]

drink less caffeine and doing some exercise, keep stress down and stop thinking anything at bedtime, sometime sleeping pill may help but don't take too frequently

[dreamyxo]

Drink some chamomile tea.  Try to go to bed the same time each night. 

[BOSSLADYNELLY]

I think it's important to also note that this technique works when you make yourself get up at the same time. It's not easy to 'make' yourself fall asleep at the same time, but by being strict with your waking time, you can eventually hope to start falling asleep at the time you desire also.