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Originally Posted by my_scatterheart
More physical exertion during the day. Lots of fluids. Not too much of anything ingested a while before bed time. No caffeine, etc.
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If you are going to bed before you are tired and laying there trying sleep this can be frusterating.
I would recommend as well being active in the day. Go for a walk after dinner even, the fresh air and walking helps your mind and digestion.
Too much hard activity can be a heart raising act that will make you feel worse, because there are physical stimulants in the blood still present before bed.
Light relaxing yoga or medition are useful. Here's a link to a guided meditations site, that makes it sometimes easier to relax and focus. The body scan on this link is what I'd recommend the most, Lying on your back in corpse pose.
http://www.buddhanet.net/audio-meditation.htm I also looked over this and there are lots of relaxation mediations too. I have used alot of these when my mind feels alittle cagey when I go to sit each nite, so I feel this could help you alot. Maybe put one of these on in bed and relax deeply. Most instructors will tell you that a good meditation is when you feel like you are going to go to sleep, in your case I wouldn't fight it.
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Originally Posted by jables1211
thanks to those of you who try to be helpful instead of doing your best to be a jerk like some of the others. i appreciate it
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Hopefully these help you. Sometimes a glass of warm milk has worked for my wife, before bed.
Also I often will honour my sleep cycles with getting up when I feel awake at nite in the middle, or half an hour before I get up. In the middle of the nite I will get awake and feel really awake. I use this time to sit on the cushion with a blanket around me and sit focusing on breath. This is a time I also see my dreams of the night rising up in my thoughts, which give me time to consider their possible meaning.
A small light if you wake up at nite can also start the flow seratonin, the happy juice in your head. In the winter when it's harder to get the right lite, I have woken up and done this. I swear this works. My mornings turned around like 720 degrees. In other words I was bouncing off the walls happy in the morning. I first set an alarm for 3 give or take hours after bed time and would wake and turn on a dim light for 15 mins and go back to bed. This is what spawned my midnite meditations now. But after a while your body just gets up in the nite around the alarm time, without using it.
I read about this in Scientific American. This was accidentally found by an anthropologist reading diaries before the industrial rev. It seemed that it was usual to get up for sometime at nite. Sleep theorpists found this out and the article focused partially on how this is what they do with depressive people and works for season affective. The small light half way through is the treatment. I believe it really works. This might make you feel more awake in the morning, more exerted in the day time, and more ready for bed at nite.
But if problems persist you should seek proffesional help MD or ND, natrapathing doctor, that is, for a more holistic cure, rather than likely being perscribed ambien.
Good luck.