How can I fall asleep faster at night?

I'm 15 and sometimes it takes me a long time to fall asleep at night (usually around 20-30 minutes). I don't drink caffeine and I get at least 30 minutes of exercise everyday. How can I fall...

I'm 15 and sometimes it takes me a long time to fall asleep at night (usually around 20-30 minutes). I don't drink caffeine and I get at least 30 minutes of exercise everyday. How can I fall asleep faster and wake up energized?

Viinna_	DO AN EXERCISE WITH UR HAND WHLE BREATHING HARD WHILE U SIT IN THE BED LAY DOWN AND TRY NOT TO THINK ABOUT THINGS

Capt_Mok	1: reorganize your bed.. make sure it's comfort u..place near to window perhaps..get a few more pilows 2:turn on ur a/c or fan at slow volume.. turn it for 5 mins before u r goin to ur bed (help cool down ur bed area) 3:turn on slow music.. for me i used ochestra (mozart) heh 4:try do a 50-100 sit up.. (work for me) 5:read a book (any boring book) 6:get a sleeping pill or cough Syrup heh

.......	drink sleeping pills or say the #'s backwards from 100 till you sleep

Armen	Listen to a soft music.

terracottaPie	Warm milk. A BORING movie. It helps me if i take a shower right before i go to bed, it might give you a wet pillow, but it might help. I turn on slow music. One of the above should work for you.

Lynn	When your mind is full of other things, you won't be able to sleep immediately. Try to clear your mind and feel the comfy of your bed. On the other hand, it is good to reflect what you have achieved for the day just before you dose off and if those things are not things that you're proud of - how would you do it differently if given a second chance. This way you would have use the 20-30 minutes for good.

in bed with Jesus	Do more exercise and go to bed slightly later. If you get into a habit of going to bed / getting up at same time, it helps. Also, get up when daylight starts, that helps too. Oh, and reading helps too. I love life.

milayadevushka8	i listen to music sometimes like i play a short playlist on my iriver or computer sometimes if u read a book it helps, and my sister used to have problems sleeping so i would make her like hot chocolate or something before, sometimes it also just helps me if i just start thinking about things like start thinking of a story or something in my head and it usually relaxes me and i fall asleep

puska777	It used to take me 2-3 hours to fall asleep because my mind is constantly running. Make sure you don't eat or exercise for at least 2 hours before bed. If you like to read, read for 30 minutes in bed before you wish to fall asleep. Another thing that I found was to wear a blindfold (the cozy kind made for nightwear). And I also play calm music (like celtic music, any music without lyrics). Also, as my doctor recommended to me, make sure you go to sleep no later than 10:30. Our brains regenerate between 11 and 2 at night, with the peak at Midnight. And one last thing, if you're a thinker like me, it might be wise to keep a notepad and pen by your bedside, so if any ideas pop into your head, write them down and then they won't swirl around in your head all night preventing sleep.

healthwriter	It may be that your mind is still hard at work even at the time when you go to bed. You find that you are occupied with thoughts. Try to still your mind. Focus on your breath instead of thinking. Sure, drink warm milk or have a warm bath before sleeping. The point is to wind down before going to bed.

swelwynemma	Lucky you, is all I say! Feels like it takes me at least an hour to get to sleep! I find taking a nytol - when I'm having an especially bad night - helps. That, playing games on my phone, reading, peeing or - ahem - playing - help.

Sarina D	Try to make yourself tired before you sleep like for example excersice, or do something that will make you tired and then when you get tired you go to your bed and trust me you will be so tired that you will sleep before you know it!!!!!

FIGJAM	20-30 min isn't a long time to fall asleep at all! It takes a while for your mind to relax from your day, to stop thinking about the things you did, said, regret and all of the things you have to do tomorrow. but, you could try a cup of relaxing tea, a hot bath or shower. Try listening to relaxing music, probably without words, and think calming thoughts - but sort of boring ones! also, try to have things "wrapped up" each evening so you don't obsess about them as you try to fall asleep - have schoolwork finished etc...

nifty	Have some warm whole milk and turkey about fifteen minutes before you go to bed.

Harleygirl	It sounds like you may just need to unwind. Make sure you are not exercising right before bed. Also, try some herbal tea. Celestial Seasonings makes a great one that you can find in most grocery stores as well as natural food stores. It's called Sleepytime Tea. It works like magic. Chamomile tea is also great for calming. I like those better than warm milk. They just seem to work great.

Terry	This is a little tough since you are still young and full of energy. The best thing to do is when you finally do fall asleep, when you wake up the next day, even if you are still tired and got to bed really late the previous night, get up and get your shower or whatever order you do things in the morning. You may have to designate that day as your "cranky and unenergized" day and do that until you're getting a better pattern of sleep and waking up more energized.

lisa_killion	drink warm milk, listen to music, count sheep, um that's all i can think of

RandomChaos	no caffeine, no exercise close to bed, go to sleep at the same time each night. Getting exercise is a great idea just make sure it isn't too close to your bed time (within 2 hours) Do not eat close to bed time digestion can cause sleeping to be disturbed. Also make sure you have blinds to keep the light out to make a more ideal sleeping area and minimize the sound that will filter into the bedroom. These will all help you get to sleep faster and stay asleep.

karen	A Warm bath before bedtime.

LaTerece C	Try soaking in a warm tub and using johnson ans johnson goodnight bubblebath. it really works for me. or drink warm milk or room temp water.

does good job	It all starts with how active your day is? Take a warm shower in the morning. Try to remain as active as you can, mentally and physically. Drink a lot of water during the day. Keep away from caffeinated and high fructose corn syrup loaded drinks. Brown Sugar is better than white sugar for you tea or coffee. Drink very moderate quantities of coffee or tea. Eat veggies and fruits. Eat whole grain breads and oat meal with jam/marmalade. Be regular with your bowel movements. If you can run or jog in the evening that would help. Take a warm shower [not hot] before you eat supper. Eat supper between 6.30 and 7.00 PM. Sit and do some writing or home work. If you watch TV do that before 9.30 PM. Brush before getting into bed. Wind down, read a good book and slowly fall asleep. A lot of these little things set you up to fall asleep easier and quicker have a calm sleep. You will wake with a fresh feeling. Brush once again, take a shower and you will feel even energized.

lauren	eat yogurt and bananas,,its been proven that they make you sweepy......google it.. oh and my grandmother used to tell me ,put 2-3 pillows under your feet when you lay down to sleep. the rush of blood from your legs well make you so relaxed and sleepy..cause so much pressure is put on your legs/feet during the day

?	i usually have to listen to music on my mp3 player that words great for me after the first song im asleep

Nande	eat nicely before u go to sleep..!! ;) just kidding.... if u don't feel to sleep, do dum work or read some of ur school books, u'll automatically feel sleepy..!!

imc0nfused	Take a warm shower before u go to sleep.

McLovin98	count sheep, say the alphabets backwards...

woolly worm	WARM BATH,SHOWER, SHUT OUT LIGHTS IN BEDROOM,COMFORTABLE TEMPERATURE AND LET YOUR ENTIRE SELF RELAX AND LET YOUR MIND RELAX TOO . JUST SLEEP, THEN WHEN YOU AWAKEN GET UP BRIEFLY THEN SLEEP AGAIN. ITS A DISCIPLINE LIKE ANYTHING ELSE AND SO NICE. CHANGE POSITIONS WHEN YOU SLEEP TOO. ENJOY!!!!!! DONT THINK OF ANYTHING BUT WHAT YOU WANT TO ACCOMPLISH= = = THATS TO SLEEP !

theFacelessMan	1- Keep a regular sleep schedule. 2- Get your bedroom conducive to favoring you falling asleep and sleeping through the night. 3.Be sure that the bed you sleep in is only for the purpose of sleeping: a.Don't pay bills, watch tv, talk on the phone,eat etc. in the bed you sleep in. (That way you will condition your body to know when you lay down it's time to sleep) b. Leave your worries, stress or anything else that might cause mind chatter out of the bedroom. 4.Stay away from caffeine, period. You say you don't drink caffeine, but keep in mind that many foods naturally have caffeine in them 5.Don't eat a heavy meal any closer than 3 hours before retiring for the night. 6. Tapper off on the drinking of to many fluids about 2 hours before bedtime. 7.Don't think about how long it is taking you to fall asleep. This can cause you anxiety, thus making it harder to fall asleep. 8. Do not let your pet sleep in the bed with you if you have one. 9. Make sure your exercise regimen isn't to close to bedtime. This is just like revving up your body when you need to be settling down.

wscarpelli@sbcglobal.net	Count sheep. Or whatever animal you would like to count. If that doesn't work, try reading a really boring textbook.

sweetgirl78228	drink warm milk.. it's supposed to relax you and make you sleepy.... I have no problem sleeping.. lol I just close my eyes and go right to sleep..... tea may do the trick too.. there's tea that's supposed to make you drowsy.... in any case and if it's like a day when you really have to go to bed.. take Benadryl those suckers knock you out!

Mr. Troubled	Secrets to a Good Night's Sleep If you are having sleep problems, whether you are not able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible: Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD. Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep. Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of Melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep Aid Melatonin. No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above. Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings (Click Here). Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep. The Sun Alarm™ SA-2002 , which I personally use, is a natural way to wake up in the morning. I highly recommended it as an alternative to loud alarm clocks. Read More Now! Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ SA-2002 provides an ideal way to wake up each morning if you can't wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time - ideal for anyone who has trouble falling asleep. Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my coritsol levels are high (CLICK HERE) Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone Melatonin. However, I would exercise extreme caution in using it, and only as a last resort, as it is a powerful hormone. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full Spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of Melatonin's precursors, L-Tryptophan or 5-hydroxytryptophan (5-HTP). L-Tryptophan is the safest and my preference, but must be obtained by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid. Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well. Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot. Eat a high-protein snack several hours before bed. This can provide the L-Tryptophan need to produce Melatonin and serotonin. Also eat a small piece of fruit. This can help the Tryptophan cross the blood-brain barrier. Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site. Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine. Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet. Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing. Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep. CLICK HERE for my diet recommendations. Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others. Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency. Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep, Remove the clock from view. It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m. ... Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep. Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794). If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed. Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning. Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it. Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions. Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night. Wear an eye mask to block out light. As said above, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can help to block out the remaining light. Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped