I CANNOT SLEEP!!!!!!!!!!???!!!!!!! school is coming up and i CAN"T SLEEP!!!!!!!!!!!!!!!!!!!!!!!!!!!?

lately i haven't been able to sleep theres just too much rolling around in my head and i end up  finally falling asleep at like 3:00 in the morning. i know its called insomnia, and i don't want to take drugs to fall asleep. the solution i can think of is music sleep. please help!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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Re-design7 years ago
Start getting up at the time you need to for school.

Go to bed at the time you need to if you got a good nights sleep.

No caffeine or sugar after dinner.

Don't do anything in bed but sleep.  No books, games, computer etc.

Turn off computer, radio tv etc.

No physical activity for at least an hour before you go to bed.

Try self hypnosis to relax and take you mind off other things. Link.  The first few times I did this it took half an hour to fall to sleep then after I got used to it I could fall asleep in less than a minute.  And the sleep you get is very good all night.

Try taking Melatonin.  It's not a drug.  It's the same thing your brain uses to know when it's time to sleep.  A pill 30 mins' before you go to bed.  It's very gentle.  It's easy to over ride it by staying awake.  It only works if you give it a chance but it makes it easier for me to sleep thru the night.
> ... Melatonin. It's not a drug.
.  According to the first three sources I looked at, it is a drug.
.  In the US, it is legally a "dietary supplement", but then tomatoes are legally vegetables.
BobS NachoMahma7 years ago
Melatonin is a small protein (poly-peptide). The moment a melatonin supplement pill enters your stomach, it is digested (destroyed) by stomach juices. The only way it might work is to keep it under your tongue or, stick it in the place where the sun don't shine... Irritation, frustration and anger causes release of adrenalin (epinephrine and also norepinephrine), which has an effect like caffeine, cocaine, ritalin, crack or meth. Not to worry! These hormones are broken down by your body in about 15 minutes. I am an insomniac... Worked nightshifts too long, my circadian rythm will never reset to normal anymore. What works best for me: Sex, physical activity, sex and, did I mention it?... sex.
Technically, its a hormone. Over the counter it's considered a drug.
DehLeprechaun (author)  Re-design7 years ago
this is the kind of stuff im talkin bout don't want to has to take stuff afore bed
Melatonin *only* works in almost complete darkness. Your body regulates sleep by (among other mechanisms) throttling your melatonin by the red light your eyes see with your eyelids closed. Natural circadian rhythm is set by the sun, ironically. Natural melatonin is 'destroyed' by light (in a long convoluted way), so if its bright, you will have a harder time getting into deep sleep. Melatonin suplements are a great way to get back into rhythm but its not a permenant solution. As the label (I believe) says, don't take for more than a month without a doctor's word, otherwise you could hamper your body's ability to create melatonin naturally, and you'll become dependent.
It is my understanding that the Production of melatonin by the body reduces in the presence of light, but the use of any available melatonin in the blood whether naturally produced of produced over the counter is not hampered by light.

I don't feel that light has ANY effect on my melatonin usage.  I almost always go to sleep with a light on and only resort to turning off the light when I am having alot of trouble going to sleep.

But then everybody is different.
blkhawk7 years ago

What you are experiencing is insomnia. You have trouble falling asleep. Sleep apnea is when the tissues of your throat collapse and you choke in your sleep. It is more common in men that are obese but sometimes even children can suffer. The treatment for sleep apnea is either a surgery (UvuloPalatoPharingoPlasty or UPPP for short) by a ear, nose and throat specialist (otorhinolaryngologist)  or use a positive air pressure machine (CPAP). The condition of sleep apnea is diagnosed with a sleep study conducted by a respiratory therapist.
About your insomnia I recommend that you try the following: eat at least two hours before bedtime, do not exercise right before going to bed, read instead of watching TV, take a valerian or chamomile tea with honey (do not use sugar), go to bed at the same time every night, visit a doctor (you might be experiencing anxiety) to rule out any health problem, do not drink alcohol before bedtime and try not to sleep during the day (exercise instead).
I wish you the best!
DehLeprechaun (author)  blkhawk7 years ago
oh i knew it was one or the other sleep apnea or imsomnia
DehLeprechaun (author)  DehLeprechaun7 years ago
i have updated the qiestion it now says insomnia
ChrysN7 years ago
There are a bunch of great answers already posted, I'd just like to add a few more suggestions.

If you can't fall asleep because you have a lot of thoughts rolling a round in your head it helps to articulate them (get them out of your head so to speak) you can do it by talking them out with a partner, friend, parent, even a pet (you just need someone to listen). You can also write them down, in a journal or even on a scrap of paper. If these thoughts are really just worries this will help create some space around them and give you some perspective.

Exercise is a great way to help deal with stress or anxiety but don't do it too close to your bed time. Try working out in the morning or early afternoon.

Meditation is another way to relieve stress and relax before bedtime . There are a few meditation instructables on this site (for example).
zascecs7 years ago
You should work out before you go to sleep: push ups, sit ups, etc. Do as much as you can and you'll find that you'll fall asleep right away.
Re-design7 years ago
Here's a link to "self hypnosis" to sleep better. See what you think.
jeff-o7 years ago
I suggest reading before bed. That always puts me to sleep. Or Hey, you could try a Brain Machine! You can get it pre-made or as a kit.
rickharris7 years ago
Are you student or teacher?

Sometimes if you can;t sleep there is a good reason, worry about the future, Worry about things not done. Easy to say but hard to do - Don't worry about those things you can't do antthing about! - For those things in your control - decide whant to do and do it.

For worry about things not yet done use the extra time to get up and do something positive - it gets work done and makes you tired.

A little light exercise in the evening, a 30 min walk, a warm milky bed time drink, Dark, QUITE and not too warm or too cold environment generally is better towards sleep than the alternative.

As a last note my long life has taught me that things are rarely as bad as you expect them to be. So no matter what you imagine or fear it is unlikely to be that bad. Hey whst's the worse that can happen, as a teacher to the best of my knowledge we never actually executed any students in all the time I was teaching!!!