Preparation
1.
Pay attention to what you're eating. Some foods are known to aid sleep – eat carbohydrates, bananas, peanuts, and figs, and have milk-based drinks. These contain tryptophans, a precursor for creating melatonin.[2] Some snacks to consider include: cookies and milk, sliced banana with chopped dates, and wholegrain bread with lettuce
lol i eat them all the time sighhh
2.
Don't exercise in the three hours leading up to bedtime. Exercise awakens you, with the impact lasting for up to three hours after you've completed the exercise, as well as decreasing the secretion of melatonin (needed to help you sleep).[8] Instead, exercise during the day or late afternoon. Exercise is ideal first thing in the morning, as it helps you to wake up and stay metabolized throughout the day.
thats ok, i exercise and then im tired
3.
Avoid taking naps during the daytime. Limit naps.[9] If you need a nap, nap no more than 15 minutes (a power nap). Anything longer can make it much harder to fall asleep in the evenings.
lately i dont' take naps
4.
Reduce your stress levels. Stress, anxiety, worry, and depression can all contribute to an inability to fall asleep. Seek help for stress management, including finding positive techniques to handle stress such as yoga, relaxation, cognitive behavioral therapy, self-hypnosis, assertiveness training, meditation, exercise, visualization, etc.[10] Psychotherapy can be helpful if you have underlying anxiety, trauma, or depression issues.[11]
maybe. maybe. lol with worth and shit, anxiety rather than stress lol. depression? nahhhh
5.
Have a warm bath before bedtime. This can help to relax you, helping you to unwind.[12]
whatevers
6.
Establish a bedtime routine. Try to develop a pattern of doing the same things prior to bed each night, for example, having a warm drink, a bath, a short read, etc.[13
the computer.
7
Keep to an established sleeping routine. Train your mind to accept a set bedtime every night, and the same waking up time every day (with a little leeway for seasonal changes).[14] [15]Go to bed at the same time every night and wake up at the same time, even on weekends. If the problem still persists, just keep repeating until you create a new habit.
yeh fail at this one lol
8
Wear comfortable clothing. Clothes for sleeping are best when loose, comfortable and not restrictive. Avoid wearing anything too hot, or that leaves you feeling chilly. Shorts or light pajamas are often the most comfortable. Sleeping in the nude works well for many people, provided you feel comfortable and warm.
generally i sleep in comfortable stuff, even if not comfortable i still fall aslsep lol
9
Choose a comfortable position. Position yourself comfortably in bed. Always choose the position that works best for you, whether you're a side, back, or stomach sleeper. Trying to force yourself to sleep in a position that feels unnatural will prevent you from falling asleep. If you're uncomfortable, correct your position immediately, for example, your body's weight on your arm is too strong, or your hip feels awkward – change position until you're comfortable. Especially make sure your pillow is neither too flat nor too high because this may put strain on your neck.
sleep on my side
10
Use aromatherapy and scent solutions. There are a number of aromatherapy suggestions that might help you to fall asleep. For example, lemon balm oil, chamomile oil, lavender oil, and marjoram can be used singly or in combination for the bath, a massage, or as an air or pillow spray.[16]
nah cbf lol
then it talks about preparing sleep space LOl - i don't think my sleep space can be changed
and next are the things to do when your actually IN the bed
1.
Read. Reading is a fantastic first approach. Reading can help by focusing your mind on only one thing, instead of racing through the day's activities. Read something calming or perhaps dull; for example, if you're studying, the textbook is fairly guaranteed to send you nodding off!
2.
Try music or audio. There are a number of musical or audio techniques that can help you to fall asleep, depending on how much you enjoy sound as you're falling asleep.
" Sing to yourself. Sing a song in your mind to help remove challenging thoughts. A lullaby might be a soothing choice." lololoololol
3.
Relax to shift your attention away from the concerns keeping you awake. Some techniques include:
muscle loosening - (erase technique loll) , acknowledging (using 5 senses not your mind), stretching, meditating
4.
Use breathing techniques. Deep breathing can help you relax enough to fall asleep. Lie on your back in bed, watching or feeling your stomach rise, and then breathe. Your goal is to breath in and out about six times per minute, as per this exercise:
5.
Use your imagination. The time between laying your head on the pillow and falling asleep can be a time to plan a lucid dream, or just to let your mind wander and be as imaginative as you like. Lost in the world of imagination, you may just be lucky enough not to notice you've drifted off into dreamland. Here are some ideas:
EXACTLY WHAT DOESNT" MAKE ME FALL ASLEEP.
6.
Play a game. Sometimes a game can distract you enough to get you to the land of nod. Either real games or mind games can work; if you're playing a real game, keep the game material at your bedside and a book light to keep the light level low. counting sheep come here.
counting sheep don't work for me lol
7
Try self-hypnosis
lol out of my league.
8
Get out of bed and distract yourself temporarily. If things are so bad that you're tossing, turning, and kicking your partner, it might be best to get out of bed and do something for a while to wear yourself out properly. Some ideas of what to do once you've got out of bed include: doing dull things, movie, sitting, yoga?,
lol and thats the advice wiki how gives me lol intersting. i dunno we'll see i wanna try the erasing technique lol sounds fun, erasing each part of your body from legs up
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