sleep tips
i have had a problem falling asleep and stayng asleep for the last three weeks. i have tried everything, or so i think so. sleepytime tea, warm milk, relaxing music, boring myself to death before sleeping, not taking naos, and working out for an hr before bed. and no matter how tired i feel i can never get into a nice deep sleep. i mean i was sick and took meds that cause drowsiness and i still wouldnt fall asleep. so if anyone knows of anything else i could try i would appriciate it. thanks.
ps. i got a new video finally. check it out .
December 27, 2008 at 12:37 am
Here’s a couple of suggestions, from mild to aggressive:
1. Behavior mod
- practice meditation/focused breathing before going to bed, not to make you drowsy per se, but to calm your adrenergic (sympathetic) system. Then you can try sleeping.
- SLIGHTLY bring your core body temperature up (by warm shower, hot beverage, light stretching) and then as you cool down, it will relax you
- use soothing mindless music, and empty your head.
- If you can’t empty your head, then journal your thoughts as catharsis, and then try to sleep.
- If you’re still not empty-headed, gently focus and re-focus your mental attention in bed on one single repetitive thing that you would find relaxing.
- obviously, cut any stimulants off. That includes caffeine.
2. Supplements (in order of increasing strength)
- Vitamin B complex "Stress Tabs"
- L-Theanine
- USP Labs’ PowerFULL
- Melatonin, use as directed
- Valerien Root
- Kava kava (at least 100mg of standardized Kavalactones for a bedtime dose)
3. OTC Medications
- Benadryl 25-100mg at bedtime.
4. Prescription meds (temporary band-aids for insomnia):
- The best ones are Sonata, Ambien, and Lunesta (in order of their duration)
- Trazodone 25-100, Elavil 10-50
Hope that helps.
Reap
January 14, 2009 at 7:25 pm
I take Melatonin 300 to help me sleep! Its all natural and your body actual produces it. Sometimes we cut that production off when we fill our body with supplements! I love the way I dont feel gloomy in the mornings no matter how much I sleep! You can get it at walmart!
January 21, 2009 at 4:12 pm
You might try a zma product.
I currently am taking millennium sports ZMK supplement
and have found it to help.
April 19, 2009 at 6:00 pm
I found this on youtube. http://www.youtube.com/watch?v=Cgn4A9n8mWA
I have not tried it, so if you do let me know if it works. I’m like you, I fight sleep all the time.