Sleep help.

EmilyDawn1111

having a hard time getting into a healthy sleep routine. A lot of it has to do with loving to sleep in and my body wanting more and more and more sleep. I also have a cery hard time sleeping at night, i lay awake in bed for hours, but once i fall asleep i can stay asleep for a loooong time. I sleep anywhere from 4-12 hours a night depending on if i work in the morning, afternoon, or have the day off.
Any tips or tricks to fall asleep faster? Or have a deeper more satisfying sleep?

manoloibarra1

Listen to music so it can relax you and maybe just maybe it can help you out.

2essie

Your routine seems to be all over the place. If you can, go to bed at the same time every night and get up at the same time in the morning. If you are sleeping 12 hours it is likely that your body doesn't need much the next night and so perhaps it takes you longer to get off to sleep. Routine is the key here I think. 8 hours seem about right for most people.

Sued0nim

No screens within half hour of bedtime

Hot soaking bath, warm drink

Read a little from a real book

Mindfulness meditation always puts me to sleep (you can download mindfulness bodyscans)

uconnwinsnc1

Shut the bright lights off at least an hour before bed. No phone, no computer...That stuff will keep you wired until late at night.

lemonlionheart

I started taking melatonin to help me fall asleep. It's the neurotransmitter that tells your body it's time to sleep, I find that I start to feel nice and drowsy about half an hour after taking it and am able to fall asleep easily.

I'd also recommend trying to keep more regular hours of sleep e.g set your alarm to wake up on your days off rather than sleeping for 12 hours. There are other thing you can try- google or ask your doctor about sleep hygiene. Things like not using your computer or phone in bed, no caffiene in the afternoon or evening, etc. Here is one site I found: sleepfoundation.org/ask-the-expert/sleep-hygiene
Good luck

rainbowbow

rabbitjb wrote: »

No screens within half hour of bedtime

Hot soaking bath, warm drink

Read a little from a real book

Mindfulness meditation always puts me to sleep (you can download mindfulness bodyscans)

This + Melatonin works like a charm.

It's also been suggested NOT to use your bedroom for anything other than sleep/sexytime. So no Laying around in bed with a laptop/phone/etc.

ninerbuff

Darkness helps along with quiet. Some use masks and ear plugs to help.

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Amanda4change

While melatonin is natural (it's a hormone that your body produces), they are side effects from using it. My middle daughter is a medically diagnosed insomniac and on her doctors recommendation we tried melatonin, had I known that one if the possible side effects is extreme night terrors I never ever would have had her try it. Nothing like being woken at 3am to your child screaming in terror (seriously the neighbors called the police she was screaming so loud), and we had major difficulty in waking her up. I would stick with setting a bedtime routine and going to bed and getting up at the same time.

tomatoey

melatonin is often sold in doses that cause those crazy effects. the efficient dose is more like 0.3-0.5 mg (not 3 mg or more). and the best time to take it isn't right before bed like a sleeping pill, it's 8 hrs after waking, because what that does is trigger the "darkness" signals in the brain over time, so normal light/dark cycles become more synchronized. good if it's reinforced with strong morning light, within 30 mins of waking.

but yeah melatonin or no - darkness at home 1-2 hrs before bed, winding down time, sleep routines. google 'sleep hygiene'

the thing that's helped me is waking up at the same time every day with a LOUD alarm clock.

tomatoey

EmilyDawn1111 wrote: »

having a hard time getting into a healthy sleep routine. A lot of it has to do with loving to sleep in and my body wanting more and more and more sleep. I also have a cery hard time sleeping at night, i lay awake in bed for hours, but once i fall asleep i can stay asleep for a loooong time. I sleep anywhere from 4-12 hours a night depending on if i work in the morning, afternoon, or have the day off.
Any tips or tricks to fall asleep faster? Or have a deeper more satisfying sleep?

12 hrs a night is a lot. maybe something's up. ask your doc.