trouble sleeping at night help please!

[osprey099]

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Now that the school year is under way, my sleeping habits have changed for the worse again. It seems that it just takes 1 day when I dont go to bed till like 3am and my entire sleep schedule for the rest of the semester is messed up. Any suggestions to how I can go to sleep faster?

 

[Mithril]

Don't go to bed at 3am.

 

[Morzh]

There are thousands of articles and websites with useful information at your fingertips, just Google it.

Some highlights that have helped me in particular:

• Melatonin ~30 min before bed
• Avoid heavy food several hours before bed
• Avoid working out before bed
• Avoid studying too much right before bed--let your mind wind-down, too, or your wheels keep spinning while you're lying in bed
• Keep your room as dark and cool as possible/comfortable
• Avoid studying and watching movies in your bed--make it a comfort zone that is closely associated with rest in your mind.
• Most people shower in the morning, but try taking an additional quick, relaxing 5-10 minute shower before bed. Get the water as hot as you can stand it and let it come down on your back while you hang your arms and neck down (relaxing all your muscles as much as possible). After a few minutes gradually turn the temperature down to a "luke warm", but not uncomfortably cold, temp for a minute or two before getting out.
• Find a simple routine that you can adhere to most nights. Basic psychological conditioning here.
• Avoid bright lights--including LCD computer/iphone screens--for 30 minutes before bed. Neuroscientists have suggested that these can "reset" your circadian rhythm by sending "daytime" signals to the suprachiasmatic nucleus in your hypothalamus.
• When you do have to stay up late for whatever reason, try to avoid sleeping in super late the next day or taking long naps. It can be hard, but sometimes the best way to get back on track is to just go to bed a little early one night super exhausted.

I know I'm writing this response at 3 AM, but tomorrow's a holiday 😛

 

[ManBroDude]

Benadryl FTW. Crazy dreams, though. Good for 8 hours, usually. I'm typing this from the Emergency Department at 4:26am on an overnight shift, and it works.

Also, work out! Nothing gets your body physically exhausted better than being physically exhausted. You might even look better, friend!

 

[vnicolas]

5-htp

 

[AymAyzing]

Get yourself up REALLY early one day (say 5am or 6am) and then force yourself to stay awake during the day (NO NAPS). It's going to suck but when 10/11pm rolls around you'll want to sleep. The next day get yourself up at 7ish and stay awake and then finally you should be back on a good sleep schedule. This is what I do =)

 

[Etorphine]

Benadryl FTW. Crazy dreams, though. Good for 8 hours, usually. I'm typing this from the Emergency Department at 4:26am on an overnight shift, and it works.

Also, work out! Nothing gets your body physically exhausted better than being physically exhausted. You might even look better, friend!

don't do this. Benadryl is in a class of drugs that dries out your mouth (I think anticholinergics? could be wrong) but a prominent side effect is dry mouth when you sleep. Thus, if you use this repeatedly, you will end up with cavities.

The ideal solution is bright light therapy (with a SAD box, google it) and a strict no caffeine after noon diet.

 

[Stumpyman]

Definitely try Melatonin (herbal sleeping remedy). It changed my life.

 

[TropicalKitty]

I've tried benadryl and I was hung over in the morning from it. So I don't recommend it. If you want an OTC antihistamine for sleep, I have used Wal-Phed with Chlorpheneramine (sp?). No hangover. Same response from my bf.

Melatonin also didn't help me stay asleep. Tried valerian root as well to assist with the calming.

The biggest thing that I've trained myself for is: only use your bed for bed activities. Don't study in bed. Don't hang out in bed. Bed = sleep & 😉

Oh, and making sure the room is a good temp to facilitate easy Zzzz.

Lastly, try to keep a fairly consistent sleep schedule.

 

[zwitterion34]

I think it's against SDN policy to offer medical advice.

 

[Morzh]

I think it's against SDN policy to offer medical advice.

Yes but I think here the OP is asking from the perspective of "I'm a busy college student and don't sleep great--what are some tips that you guys have found to be helpful?" Most of the tips here are just anecdotal conventional wisdoms (workout, limit naps, make room cool, etc.) rather than true medical advice. The OP is akin to the poster who asks "I've been so busy and have gained an unwanted 20 pounds... how do you (my peers) stay in shape with your lifestyles and schedules?"

 

[NeuralNetwork]

Get yourself up REALLY early one day (say 5am or 6am) and then force yourself to stay awake during the day (NO NAPS). It's going to suck but when 10/11pm rolls around you'll want to sleep. The next day get yourself up at 7ish and stay awake and then finally you should be back on a good sleep schedule. This is what I do =)

This + chamomile tea at night

 

[kexy]

Get yourself up REALLY early one day (say 5am or 6am) and then force yourself to stay awake during the day (NO NAPS). It's going to suck but when 10/11pm rolls around you'll want to sleep. The next day get yourself up at 7ish and stay awake and then finally you should be back on a good sleep schedule. This is what I do =)

This. Combined with the exercise advice. Get up early and workout, you'll be so exhausted that you'll fall asleep early that first night and get right back on schedule.

a strict no caffeine after noon diet.

This too. You might not even realize how much caffeine you're consuming (soda at dinner, etc.)

 

[Myuu]

SDN is not to be used for medical advice.