Sleep cycle...any suggestions?
Answer:
force yourself not o go to sleep until 9 or 10 p.m. take showers,walk,do computer stuff,garden,whatever it takes to stay awake. if you can hang in there till 8 pm at least and if you do wake up at 4 am,get a drink and go back to bed in the dark,with peaceful music and eyes closed you will probably fall back to sleep till you wake up at a normal 5,6,or 7 am.
Discipline baby!
Go to bed and get up at the same time everyday - including weekends.
I have this same problem... and it's re-occuring so i don't have a real cure for the issue lol. My best suggestion is to just stay up all night and all day and go to bed around the time you'd like to be going to bed (or a little earlier) and set ur alarm to wake up in the morning. It usually works for me.
Try to go to bed 1/2 an hour earlier everyday, then once you get use to that go another 1/2 hour.
I heard Benadryl (the allergy medicine) helps ppl fall asleep (if it's close to your bed time).
I tried it, it helped. Take it about 30 min before you want to fall asleep.
sleep is somthing the body does all by its self but the best thing is your in controll. if you normally get a number of hours sleep just subtract that from the time you need to get up and look at that for a bed time. also ensure your enviroment supports an unbroken sleep so if your sleeping through the day and its hot try ensuring the windows are all completely covered from the sun and turn an air conditioner on to make it comfortable or vice versa.
Circadian rhythms need to be reset by melatonin (the sleep hormone) and light. See below:
1) No sleeping pills (they will make you groggy the next day), if you must take something to help you sleep try melatonin, a natural hormone you secrete at night (the reason why we are sleepy at night). It is sold OTC where the vitamins are. Take a low dose, either 0.3mg, 1mg or cut the 3mg pill in half, one half hour before you sleep Or you can take it when you wake up 1-2 hrs after your bedtime. It should be tailored to your individual size and also may affect individuals differently so you may need a higher or lower dose, go low first. Also, sleep MD helps me to sleep, it has melatonin also but with a mixture of other natural sleep herbs. 1 pill should do it and no grogginess the next day!
2) Make your room totally dark when you will be sleeping, you can buy extra thick shades that will do the trick (melatonin is inhibited by light). Also, keep the lights low at night so that your natural secretion of melatonin will help you feel sleepy and this will relax you. This means when you got to the bathroom at night keep the lights low or put a red light in the bathroom.
3) Consistently get the bright light at the same time each day, or if you have a bright fluorescent light, sit in front of it for as long as you can in the morning. This is called light therapy, it will help set your circadian rhythm and helps depression. If you dont have a light, make sure your outside in the sun, if not iin the morning, maybe during your lunchtime?
4) NO alcohol, at all, it actually inhibits sleep and also, No caffeine after the first few hours you are awake.
5) Make sure your stomach is full when you go to sleep A nice full stomach will help you sleep but dont overeat or you will have the reverse affect, just dont drink too many fluids or you will have to get up to use the bathroom. Banana or turkey have tryptophan a natural chemical that will help you sleep. Warm milk also seems to help some people, just remember though it may have you get up to use the bathroom.
6) Use earplugs, they really helped me!
7) Write down all your worries or your to do list for the next day before you go to sleep, and forget about that and all of your problems-easier said than done, but try it.
If you are still losing sleep, see your doctor, it may be you actually have a sleep problem and they can perform a sleep study.
Source(s):
I've done sleep research
The medicine and health information post by website user , ByeDR.com not guarantee correctness , is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions.
More Questions and Answers...