How to get a better sleep?

[ReginaGeorge]

On average it takes me over an hour to get to sleep, even when tired. Shortest time is about half an hour, longest is 6 or more hours. I've always been like this, but I think it's gotten worse in recent times because more often it's getting to like 2 - 3 hours. The majority of the time, it's me thinking, not about anything in particular, I could just be making a movie in my head, but it's very hard to stop. The other time, my mind is blank, my body is relaxed, my eyes get to that droopiness when you can't open them, but I still can't sleep.

What helps you relax, and get to sleep?

I know the obvious things, like read a book, but I am a book person and I get engrossed and emotional, so it doesn't work. T.V, maybe but it depends what's on, and it can disturb other people. Warm milk? Don't like milk. Dark room? It's as dark as I can get it, which is pretty dark in all honestly, but there is some light. Listen to music? Nope, cry if it's beautiful, lip-sync the rest.

I know getting into a good routine can help, but it only takes one day to throw mine off, and who can even keep it. I'm on holidays right now and my sleep pattern in generally go to sleep between 2am - 6am, get up between 12pm and 3pm, so any tips other than gradually changing bed time and using an alarm clock is appreciated also.

[Jupiter]

drink some peppermint tea or chamomile tea. :) that's what works for me.

[Desuetude]

I used to be exactly how you describe yourself to be. Honestly, from when I was around 10-11 I had insomnia because it took me ages to get to sleep. In the end I grew out of it, somewhat, although I still have disordered sleeping. Hopefully in a couple of years it won't be as predominant and you'll find it easier to fall asleep.

Studies have found that many teens have trouble falling asleep that early, though. It's not because they don't want to sleep. It's because their brains naturally work on later schedules and aren't ready for bed. During adolescence, the body's circadian rhythm (an internal biological clock) is reset, telling a teen to fall asleep later at night and wake up later in the morning. This change in the circadian rhythm seems to be due to the fact that the brain hormone melatonin is produced later at night in teens than it is for kids and adults, making it harder for teens to fall asleep.

It could just be something as simple as you're a teenager, as that source shows but that doesn't change the fact that disordered sleeping effects your day to day life. It's suggested that switching off and not using anything electrical in bed/a while before you sleep helps your brain shut down as does: eating high-carb snacks which supposedly makes you feel drowsy, take a warm bath/shower and sleep in a cool room as sleep happens when the body cools, cut out any caffeinated drinks and see if that changes anything. Also, aromatherapy has been found to boost sleep so try lighting an incense or candle before you sleep. Really I think it's just a matter of searching round for a solution that benefits you. If it persists it's recommended you see a doctor, they can prescribe you with medication if it's needed but from researching it's better to see a professional than to be knackered during the day because your brain doesn't shut down early enough.

[forever alone]

I use to be like that and sometimes still am. It sounds silly but sometimes counting sheep really does help so that could work. I'm like you i'm a book lover and so I will read books sometimes and that helps me relax and go to sleep. I also write and that will clear my head a lot so that also relaxes me. Deep breathing could also help that and meditation. You could look up some more ideas online I'm sure they have some more stuff for you to try.

[FreeFall]

I myself, roll around in my bed.
I'm a terrible sleeper. Takes me a long time to get comfortable so I sort of fight myself and flip around, throw myself into laying fetal position, spread eagle, twist and turn until I tire myself out and find a comfy position.
If that doesn't work I breathe as if I were sleeping. I hold my breathe for 10 seconds, slowly let it out for 10 seconds, hold my breath after breathing out for 10 seconds and then breathe in again for 10 seconds. I do that until I fall asleep or my lungs get into "stop that we want air" mode.

[ackmedsgirl666]

i try and do some self soothing and breathing to try and relax myself
i also try to listen to some good old A.S.M.R basically soft spoken voices and sounds lull me to sleep. its worth a try. just look it up on youtube there are thousands of videos

[Cicero]

Well getting on an annual sleeping ritual will help you. So pick a time you wanna go to bed, and before you do, try drinking warm milk, reading a book, or just turning the volume down on the tv. Try to keep things quiet an hour before you go to bed. It wouldn't be good to drink tea, because some teas contain caffein. It also helps if you have your alarm clock pointing the other way, it might just make you worry about the time (like you may worry about how you have to get up so early or whatever). Also, you should make sure you cover all blue lights in your room, it's scientifically proven that blue lights keep you up, and actually give you energy.

It will take about a month to perfect a routine. Try taking a hot shower or bath, try breathing exercises or yoga before you go to bed. Also, try having a candle in your room, watching the flame may make you drowsy. One thing you do not wanna do, is drink alcohol 3 hours before you go to bed. It disrupts sleeping pattern so you end up having a light sleep, rather than deep. Instead of normal music, try classical music. No words to sing to :P

A sleeping aid you should try is melatonin. You shouldn't use it for more than 3 weeks, cause it could end up disrupting your sleep. Just use the melatonin long enough for you to get a sleep schedule and remember... Consistency!

[Skyline]

I am right there with you, most night I can lie in total darkness and take hours to fall asleep just because I have something on my mind. For me caffeine helps, I don't know why but coffee, chocolate, etc... put me to sleep faster.

[Abyssal Echo]

for me Coffee and Chocotate have the opposite effect so like warm tea help me relax so I can get to sleep

[Nomad_X]

Have you thouht about or tried any kind of sleep aides? Talk to your doctor about it. Insomnia is a valid medical issue.

[Cadbury-Monster]

I had that when I was 10, it was the stress of revising for entrance exams and I was getting bullied by a girl in my class. Are you getting enough exercise throughout the day? I used to take a five minute run before getting ready for bed and that'd usually tire me out enough to sleep. I also find that taking a small pace around your bedroom helps, or reading poetry, especially if it's written in iambic pentameter as the rhythm's quite soothing.

[Dooby the potato god]

I'm not the best for getting to sleep, but if you want to wake up at a good time feeling refreshed and actually not-tired, try: http://sleepyti.me/

It allows you to enter your preferred waking time and tells you when you should sleep, in order to wake up not tired. c:

[NORTH.KN16HT]

Wear your self out before going to bed. Try to burn all possible Energy, then skeep

[dontfiguremeout]

I think mattresses have a huge impact how you sleep! Try and at least get a good mattress!