I've got a friend that can't sleep properly,and she's had this for almost 5 years.Is there any way or method of getting some sleep with Insomnia without seeing a doctor or taking sleeping pills?
I've got a friend that can't sleep properly,and she's had this for almost 5 years.Is there any way or method of getting some sleep with Insomnia without seeing a doctor or taking sleeping pills?
#1 by Simple Minded on :
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-Drink a cup of warm milk before sleeping
-Relax before sleeping
-Don't think too much before sleeping
-Pray
-Listen to soothing relaxing music
-Read an inspirational or an extremely boring book
-Try melatonin, a natural sleeping pill (may or may not work)
-Do some simple stretching exercise before sleeping
-Eat only 80% full, at least 3 hours before sleep.
-Sleep at a regular time each day.
#2 by grubblywrigglysquigglywitchety on :
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One (ONE I SAID) alcoholic drink about an hour before bed.
#3 by miss attractive on :
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do some exercises and yoga that would help you a lot
#4 by HoOligan on :
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melatonin and weed yo. melatonin is a sleepin aid…but it's the chemical your body produces naturally to induce sleep…it's cheap and non addictive…and you don't wake up all groogy.
#5 by My Big Bear Ron on :
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has your friend tried the supplement melatonin?
#6 by Izza on :
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read something like dictionary or a very boring story book
#7 by tahunajcw on :
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This works great for me.
First, find a cool, quiet, dark, comfortable spot…probably in bed, right?
Next, close your eyes and relive in your mind every detail of what you did that day. You really have to conjure up the images of what happened from the moment you got out of bed, the walk to the bathroom, what you did in there, what you said to people, what they said to you. I usually fall asleep before I get to breakfast.
#8 by dark and beautiful on :
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Improving your sleep habits and your sleep environment is the next important treatment step. The following tips will help to improve your sleep quality.
Avoid stimulants such as caffeine 4-6 hours before bedtime.
Avoid drinking alcohol 4-6 hours before going to bed.
Eat a light, easily digestible snack before bed but avoid large meals before bedtime.
Avoid exercising within 3-4 hours of bedtime.
Give yourself a quiet period or calm time for at least one or two hours before bed.
Develop a regular pre-sleep routine.
Improve the comfort of your bed if needed.
Make your bedroom a place to sleep. Don't eat, read, drink, smoke, or watch TV while in bed.
Reduce noise and disruptions.
Reduce light in the bedroom.
Maintain a regular temperature.
If you can't sleep — don't stay in bed. Get out of bed, move to another room, and return to your bed when you are tired.
Avoid daytime napping. Daytime napping can alter your body's natural circadian rhythm, making it difficult to get to sleep when you should.
Get up at the same time every day. Establishing a regular time that you get out of bed will help your body to establish a consistent bed time.
Being physically relaxed before bed has been shown to improve sleep. For many people, all that is required is to do a relaxing activity for an hour or two before bed (take a bath, watch TV,
read a book). Some people, however, have difficulty relaxing before bed. Listed below are three proven methods to help you relax.
Diaphragmatic breathing: Slow deep breaths from your diaphragm (belly breathing) is a simple and easy way to induce relaxation. Sit comfortably and put a hand on your stomach (between
your rib cage and your belly button). Take a slow deep breath and let your stomach expand, pushing your hand out as you breathe in. As you exhale, let your stomach go back down. Let
your shoulders and chest relax. Your diaphragm does all the work. A few slow deep breaths should encourage relaxation.
Visual imagery relaxation: Imagine yourself in peaceful and comfortable situations apart from your daily life where you leave your cares and worries behind. Imagine taking a walk in a
beautiful, peaceful environment. For people who can imagine the situations easily, this is a good method of relaxation to assist with sleep difficulties. Pairing this exercise with
diaphragmatic breathing can be very relaxing.
Progressive muscle relaxation: Progressive muscle relaxation is a technique where you tense, hold and then relax your muscles, one muscle group at a time. Some people prefer this form of
relaxation because it provides them with something to do as they relax and holds their attention better than the other types of relaxation.
Try these relaxation strategies to see which one works best for you. Also feel free to experiment with when best to do these relaxation strategies. Some people prefer to do these relaxation
exercises an hour or two before bed to start their "wind down" period. Others prefer to use these relaxation exercises once they are in bed to promote sleep. With regular practice, you
should find that you are able to induce a relaxed state with your body and mind in a relatively short period of time.
Stimulus control breaks the association between "bed" and "sleeplessness". Many people with insomnia have come to associate the bed with being awake and anxious about sleeping
instead of being relaxed and asleep. Because of all the time spent in bed not sleeping, you have learned to associate the bed with racing thoughts, agitation, alertness, restlessness, and
sleeplessness. Some people notice that it is easier to fall asleep in a living room chair than in bed. Stimulus control treatment helps you re-associate the bed with sleep. There are three
simple rules to follow as part of this treatment approach.
Use your bed/bedroom for sleep and sex only; do not watch TV, listen to the radio, eat, or read in bed. Using your bed for watching TV, eating, reading, discussing family problems, doing
leftover work from the office, or other non-sleeping activities, promotes wakefulness and strengthens your associations of your bed as a place to be alert and active. Barring these
activities from your bed and bedroom will help promote the concept that "bed" means "sleep."
Go to bed only when you are tired. People with insomnia often make the mistake of going to bed before they are sufficiently tired. As such, they are not able to sleep, and anxiety and
ensuing sleeplessness result. Be sure that you are really feeling sleepy when you go to bed.
Get out of bed if you can't fall asleep within 20-30 minutes; return to bed only when you feel sleepy. Repeat this step as often as necessary during the night. People with insomnia report
that they often experience nights where they lay awake for hours on end "trying to sleep." With mounting anxiety, they look at the clock, calculate time left until morning, and worry about
how awful they are bound to feel the next day. Such a pattern of behavior causes the bed to become not a place for restful sleep, but rather, a place of anxiety and frustration. To break this
association, remember the "bed is for sleep only" rule. After a short period of not sleeping, you need to get out of the bed and the bedroom. After about 15-30 minutes of doing some quiet
activity, you will want to assess whether you are sufficiently tired to return to bed again. Getting out of bed when you think you should be sleeping is probably a major change from what
you have done, but this major change is necessary to relearn a natural sleep pattern.
#9 by use 2b light on :
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dont eat as much stimulatin foods,
such as sugar,spices,grease,drinks w caffeine
also cut down on the amount of food, ppl
tend to forget food gives u energy
#10 by khnum9 on :
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Just rub one off before you go to sleep or attempt to go to sleep.
#11 by housedirt on :
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Take a late afternoon walk. Do not eat a couple hours before going to sleep. Turn off the t.v. in bedroom. Try that for 7 day's.
Most of the time insomia is a habit and this can break the habit.
#12 by ◊ ♠♣♥♦Ďā βěĀŕŞ♦♥♣ ♠ ◊ on :
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hm i have that problem too, i don't sleep a lot because i can't sleep during the day, tell her to avoid tvs and computers an hour before she sleeps, because the light stimulates the eyes. check ya later ♥
#13 by BDD on :
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When you go to bed and if you are struggling to catch sleep, just get up and start doing something more creative, or best way is reading a book which needs more concentration and thoughts. But never read horror sotries, very thrilling ans suspense fictions. Read books, for eample, on Gardening, Computers, mangement, or political and social journals as per your interests.
#14 by matthewoborne on :
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medication, drinking alcohol, sorting out lifes problems, dealing with personal issues, and not wanting to fantasize to get to sleep will help
ultimately a change in lifestyle is required to have a fulfilling sleep, because the concerned individual needs to be fullfilled enough to sleep
regards Matt
#15 by Steven F on :
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weed is good
Donts
exercise
cafine
keep ur bed for only two things sleepying and sex
#16 by singitoutloudandclear on :
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have her cut down on caffeine drinks or eliminate them from her diet slowly. also setting a pattern for sleep is the best thing. It will give her a pattern for waking up also. Exercise also helps with getting better sleep so maybe it will help her get to sleep also. She could also try a calming activity at the end of the day, like meditation. TV and the computer will only keep her up longer.
#17 by miwinky on :
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i think that the best cure for insomnia is by praying o god and asking him to protect you and let you sleep comfortably
#18 by mburleigh8 on :
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I dont have insomnia, But ive read eating starches. like potatoes and nudles are sleepy foods.
#19 by pmiya1 on :
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She may have sleep apnea like me & my Dr. Sleep apnea can be deadly(sometimes) like if you have a bad heart, or if you total your car because you nod off. Go to your Dr., he'll tell you to try & sleep & wake @ the same time every day (human body needs 8 hr. ave.) Don't drink caffeine after 2-3pm, alcohol consumption is the worst B4 bedtime. Your Dr. will have a printed pamphlet of things to do & if he doesn't call someone else like the nearest hospital. Don't use your bed for anything except sleep, or sex. Don't watch TV in bed, don't do paperwork in bed, maybe read a little but not too long B4 you turn out the light.Don't take naps during the day, unless one of those 20 min. power naps. If your friend still can't sleep she needs to spend the night in a hospital, participating in a sleep study, takes only 8-9 hrs. I just got my CPAP machine 3 wks. ago & I love it. I stopped breathing 146 times an hour at the worst hour, that's every 30 sec. There are 2 operations, one on the nose & 1 on the throat, but the odds are low that it will be effective. Now I'm having the best sleep I've had in at least 7 yrs. Loosing weight will help also.Lack of sleep also may cause weight gain .This system needs to be addressed ASAP! Good Luck.