Stuff I have read:
have your bedroom cooled down before you go to sleep.... a decrease in your body temp triggers your brain into thinking it's time for sleep.
Have a hot shower just before bed. You'd think this was counter-intuitive, but the cooling down of your body after the shower also helps the trigger.
Don't wear pjs, but do wear socks. They're not sure why this works, but it does. Possibly warm feet and a cool body trips the trigger.
Keep your bedroom dark, dark, dark. If you have an illuminated clock turn it away from your vision.... just rolling over and getting a glimpse of the light can trigger your body into thinking it's time to wake up. Plus if you see it's 4am your brain starts churning thinking "migod I have to be up in a couple hours".
As has been said, don't watch tv, don't drink caffine.... they say don't read but for me that helps me get my brain out of gear.
The only drug I've taken when I've had trouble with sleeping is Nytol (or it's shopper's drugmart alternative which is usually much cheaper for the same stuff) for a couple of days. Part of insomnia (for me anyways) was the worrying that since I didn't sleep good the last few nights, I'm not going to tonight. By taking a pill I 'convince' my brain that I've done something to knock it out and it goes along with it. Usually one or two nights does the trick and I've got my body recalibrated.
Other things to try.... sleep at the same time and get up at the same time and resist the temptation to lie down for a nap during the day. Helps keep your clock set.
have your bedroom cooled down before you go to sleep.... a decrease in your body temp triggers your brain into thinking it's time for sleep.
Have a hot shower just before bed. You'd think this was counter-intuitive, but the cooling down of your body after the shower also helps the trigger.
Don't wear pjs, but do wear socks. They're not sure why this works, but it does. Possibly warm feet and a cool body trips the trigger.
Keep your bedroom dark, dark, dark. If you have an illuminated clock turn it away from your vision.... just rolling over and getting a glimpse of the light can trigger your body into thinking it's time to wake up. Plus if you see it's 4am your brain starts churning thinking "migod I have to be up in a couple hours".
As has been said, don't watch tv, don't drink caffine.... they say don't read but for me that helps me get my brain out of gear.
The only drug I've taken when I've had trouble with sleeping is Nytol (or it's shopper's drugmart alternative which is usually much cheaper for the same stuff) for a couple of days. Part of insomnia (for me anyways) was the worrying that since I didn't sleep good the last few nights, I'm not going to tonight. By taking a pill I 'convince' my brain that I've done something to knock it out and it goes along with it. Usually one or two nights does the trick and I've got my body recalibrated.
Other things to try.... sleep at the same time and get up at the same time and resist the temptation to lie down for a nap during the day. Helps keep your clock set.
