StevieHawk

Hey,

My body and brain are both very exhausted and in real need of a proper sleep. I have been sleeping only 5-6 hours each night for the last few weeks. It's very unpleasent.

I'm not really good at the whole pill thing so I was hoping some of you guys could share some other methods on how to get a great nights sleep to re-energise my body and brain.

Also is there a secret off switch for the brain to stop into going into crazy overdrive?

Thanks!

Stevie H.

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Quang Van

Oh man, sleeping problems and me use to go together like peanut butter and jelly...

You should be getting at least 7-9 hours of sleep every night. There's so many health benefits.

I think the key is to wake up early. I wake up at 7am. Meaning in order to get 8 hours of sleep I gotta be in bed by 11pm.

The key for me is getting off the computer before bed time. I try to get off the comp at 9pm. At most by 10pm.

Also I try to stop working on the comp at 9pm.

That has helped me, it's weird when you can't go on the computer, and you are tired... you find your way to bed.

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Bart Loos

Hey Stevie,

What's happening that you don't sleep more then 5 hours?

Is it that you don't get sleep because your brain is going in over drive, or that you stay up too late?

To switch of the brain.. .. the easy way.. take a complete break for a couple of days or weeks of whateva you're doing..

Another thing that might help... go do some sports - something where ya have to focus your mind.. climbing, boxing, martial arts..

The hard way.. learn to set everything thats been occupying your brain aside when you go to sleep. Take a look at what this 'going in over drive' is accomplishing for you, and what it does help you avoid. This will help you define the real cause of the problem.

Does that makes sense?

Have fun

Bart

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Karate Kid

Hey Stevie,

I've had similar problem too and I've tried EVERYTHING to try to solve it.

It turns out, our bodies sleep the best when we hear or smell constant, rhythmic sound, smell, or touch.

For example, have you noticed how you tend to fall asleep easier when it's raining?

The constant, regular sound of raindrops is causing that.

So, with this in mind, get something that will play you a constant sound, let you smell a constant aroma, or make you feel a constant sensation.

Air purifier (sound and touch), and raindrops mp3 (sound) worked best for me.

PM me if you have any questions!

Shana_Adam

Working out during the day will help you sleep

cut out any caffeine

relaxing sound therapy music that slows down the brain frequencies to theta or delta level is great

My no1 tip is - buy an black eye mask the ones you find on airplanes and use that nightly -the pitch darkness will give your brain the signal to start winding down

often times when we re trying to sleep the things around us are distracting ie looking at the wall, getting annoyed by looking at the wall - brain cant shut off with thinking processes going on so the sleep mask my no1 tip

maxleadford

Stevie,

A safe pill that definitely helps: melatonin. This is the hormone your brain swims in that is essential in the process of sleep. It's produced naturally in the body as exposure to light is reduced - it's part of what gives us what's referred to as circadian rhythm.

However, with the advent of electricity we don't lose light at night, so melatonin production is greatly reduced. Sitting in front of the computer until just before bed? If so, you're jamming your eyeballs full of light - that means less melatonin production as well as consistent mental activity. (Same goes for television.)

And, as we age melatonin production declines anyway. One-two punch that keeps the lights on instead of turning them off!

Try getting a melatonin supplement (grocery store, health store, etc). Give yourself at least an hour (preferably two) away from the computer / tv / bright light prior to bed time. If you can, dim the lights an hour before going to bed. Take the melatonin 30 minutes before bedtime.

If you couple this with some mild & relaxed stretching and a little bit of deep breathing, you should start noticing a drastic change in the quality of your sleep.

And if you're okay with herbal supplements, you could try valerian, a natural muscle relaxer. (This with some melatonin & stretching puts me down pretty well even after a super stressful day.)

You could also try this. It's hilarious, but in my experience effective. It's got melatonin, valerian, and rose hips. Even though its got sugar, it made me pretty sleepy.

Hope you find your rest.

To growth and success (and sleep!),

Max Leadford

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ajcox22

great info guys i will be trying some of those, thanks again

John_Paduchak

Melatonin is fantastic. I use it to put my entire family and our adhd brains to sleep. I buy the 3mg capsules and take 1 or 2 about an hour before bed. If I'm really wound I have some chamomile tea and do some meditation.

I've found that valerian can make me hyper, where melatonin almost always works on everyone I've suggested it to.

Good luck getting some z's.

John

Launder

Do you have a comfortable bed? I don't indulge myself in many things, but I did indulge myself and always will when it comes to buying a bed, sheets and pillows, I also keep nice soothing smelling oils and potpourri in the bedroom as well as invested in a touch lamp which has 3 dimming options. Worked miracles!

StevieHawk

Some great tips guys! I will definitely try to take action on them tonight.

I do work out it definietly helps my body feel tired but not my brain. Last night I think I had maybe 5 hours of sleep again. That was my fault though I got invited to a pub quiz and didn't get to sleep till 3 and I thought to myself I am going to sleep well tonight. Within 5 hours I was awake again and could not get back to sleep. It's very frustrating.

For the last few weeks it's just I have had A LOT on my mind and it has messed up my sleeping pattern. I'm going to download some music and check holland and barrett see what they got in terms of Melatonin.

hahaha I did try the 'natural tranquiliser' method. I'm trying to be discreet But it did not work either.

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jamespatterson

Here's a list of things to do to sleep better:

*One rule of thumb is that if you can't get yourself to sleep within 30 minutes to then get up and do something until you're tired then lie down again.

*Go to bed at the same time everyday. Your body will grow accustom to this pattern and eventually NEED to sleep at that same time daily.

*Don't drink caffeine within 5 hours before going to sleep.

Hope this helps!

-James Patterson

Work From Home Pc + Work From Home On Line

rocketmail009

■ Strickt to a sleep schedule. Go to bed and wake up at the same time each day—even on the weekends.

■ Exercise is great but not too late in the day. Avoid exercising closer than 5 or 6 hours before bedtime.

■ Avoid caffeine and nicotine. The stimulating effects of caffeine in coffee, colas, teas, and chocolate can take as long as 8 hours to wear off fully. Nicotine is also a stimulant.

■ Avoid alcoholic drinks before bed. A “nightcap”might help you get to sleep, but alcohol keeps you in the lighter stages of sleep. You also tend to wake up in the middle of the night when the sedating effects have worn off.

■ Avoid large meals and beverages late at night. A large meal can cause indigestion that interferes
with sleep. Drinking too many fluids at night can cause you to awaken frequently to urinate.

■ Avoid medicines that delay or disrupt your sleep, if possible. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs,colds, or allergies, can disrupt sleep patterns.

Don’t take naps after 3 p.m. Naps can boost your brain power, but late afternoon naps can make it
harder to fall asleep at night. Also, keep naps to under an hour.

■ Relax before bed. Take time to unwind. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.

■ Take a hot bath before bed. The drop in body temperature after the bath may help you feel sleepy,
and the bath can help relax you.

■ Have a good sleeping environment. Get rid of anything that might distract you from sleep, such as
noises, bright lights, an uncomfortable bed, or a TV or computer in the bedroom. Also, keeping the
temperature in your bedroom on the cool side can help you sleep better.

■ Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day.

■ Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than 20
minutes, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to
sleep can make it harder to fall asleep.
Source(s):

http://health.mymedexpert.com/2008/06/01

igorhelpsyousucceed

Hey Stevie,

discipline your body to wake up at certain time
each morning no matter when you are going to sleep.

That way, even you don't sleep well, you still will be energized.

This can only be done by repetition. Untill then, Gewd Night!

~Igor

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SandyDuPlessis

Try a teaspoon of cinnamon powder mixed with a cup of hot milk and 2 teaspoons of honey. The cinnamon apparently forms a natural "Valium" type substance when it mixes with the stomach acids. I have used it for years (even on toddlers).

Sandy

agegracefully

Workout like go to the gym, swimming, jogging...
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countkenshin

just relax your mind, from a very busy day you just have. don't think too much

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roosterfeather

Try some relaxation music. There are lots of good mp3s to download, listen to them with headphones for best results.

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DPSikes

After seeing all these posts made in the middle of the night, I guess we're not exactly the best people to ask ...lol!

rjrv10

I have the same problem with Stevie. Its been my problem since I started writing online. And my way of solution to this is:

Get everything arranged in your bedroom
Clear your mind of problems. Focus in clearing..
Try it combined with soft music with minimum volume

Just be at bed and you will surely go to sleep.

PS: Im not yet sleepy so Im responding on discussions

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Life Quaker

Lots of the above is good advice.

Since you say you've had a lot on your mind I'll follow that route, rather than repeat all the advice above about exercise, melatonin supplement, keeping away from computer before bed, proper sunlight exposure during the day etc...all important to regulate sleep-wake cycle.

If my mind is racing, I take out a pen and paper and write out all the thoughts that are coming. Particularly if I have things I plan to do, or feel I ought to do...and keep going and get them all out. So I'd write "I need to pay off my credit card" or "secret idea I just had that excites me". It calms down my mind quickly (and as an aside, gets me a list of things to do - though I actually don't like those!)

I also meditate, which helps you gain better ability to 'switch' the thoughts down a notch. (though, would not recommend that before sleeping - it tends to keep some people up) Slow, deep breathing, with some retention of breath can also help calm the mind down.

There's a particular thing I do which has allowed me to fall asleep pretty fast, normally within a few minutes since I started doing it. It basically just involves getting into bed and noticing my body and how far my awareness goes and then 'pulling it' inside my body. When I do it right I don't hear things going on around me and quickly fall asleep. Though frankly, I just stumbled upon it recently and have no idea how or why it is working for me.

I also feel it pertinent to mention I find it odd to have seen no mention of sex and co. [Maybe it's just not "proper" to do so on this forum] Aside from the various biochemical explosions going on, unless you are a particularly careless lover (of others or yourself) then your focus is brought to 'the now' which means...your thoughts calm down. That and the chemical changes aid in sleep.

Edit: Strike what I mentioned above. I am relieved it was actually mentioned beforehand, even if it was only by you!

countkenshin

its just simple "RELAX" don't think too much on whats gonna happen tom. let tom. handles it self.

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bobsstuff

What is that quote? "If you believe you can or your believe you cannot, you are correct".

Mindset has a lot to do with sleep. You believe 5 hours of sleep is detrimental to your health.

Read this report from the University of San Diego (Calif) School Of Medicine on "Increased Death Rate Associated With Sleeping 8 Hours or More"
Sleep less, live longer?

Here is a quote from that article
"The best survival rates were found among those who slept 7 hours per night. The study showed that a group sleeping 8 hours were 12 percent more likely to die within the six-year period than those sleeping 7 hours, other factors being equal. Even those with as little as 5 hours sleep lived longer than participants with 8 hours or more per night."

I sleep very well. I often have a few cups of coffee in the hours leading up to my bedtime (10:00 to 12:00 p.m.)
I have often had a bedtime snack or even a beer or double shop of peppermint schnapps. Nothing I do that against some people's rules seem to affect how well I sleep.

My wife has actually timed me falling asleep --- less than a minute. You could tell by my change in breathing (or did she say snoring?)

Very often difficulty falling asleep is caused by an over active thought process. Thinking about all of the past days or coming days events, good or bad.

I have found that lying down and thinking only of imaginary things without anyone I know in the scene helps me fall asleep very quickly.

EXAMPLE: I imagine a mountain meadow with birds and animals. I do not allow my wife or any thought to enter the meadow. This is a private place. Any other thought than what might be in a meadow is pushed out.

Another of my examples if pure fantasy. I can move anywhere I wish underwater. I can track fish or submarines. I can sit at the bottom of a clear lagoon and watch whatever passes by.

NO person I know is allowed in these places. Any thought about the past days activities or the next days schedule are pushed out.

Bob Hale

KathleenHobbins

I have a lot of friends and family who have recently discovered that their sleep problems were really breathing problems. They were waking up, or they were sleeping too shallowly to begin with, because they would stop breathing momentarily. Is there a sleep clinic near you that could help you determine whether that is something you should be concerned with?

ozzie26

Wow thanks for the tip

jemmachris

Hi Stevie,

I'm the same as you and my mind runs at a hundred miles and hour as soon as my head touches the pillow, and I've found that getting off the computer at least an hour before I go to bed has definitely helped.

Anyway here's some more information I got from the American Medical Centres website hope it helps:
Quality of sleep is also important and there are many factors that prevent good sleep. It is particularly important that the brain is rested before sleep so that it enters a correct set of wave patterns at the onset of sleep. Quiet activities such as reading or watching television (but not violent or extremely dramatic films) will generally match the brain’s wave pattern before sleep and are beneficial. Meals containing carbohydrates some 2 hours or so before sleep seem to stimulate good sleep. Increased emotional activities such as worry, thinking about tomorrow’s problems and physical activities such as preparing the families lunch or doing housework just before going to bed are not useful as they increase brain wave activity. In particular computer games and hand held games are very bad as they create intense brain wave activity that takes some 2 hours to decrease and thus disturb normal deep initial sleep. In fact any use of a computer before sleep should be avoided. Alcohol in small quantities upto 50ml is usually beneficial but more than that increases brain activity some 2-3 hours after initial sleep and often wakes patients. Sexual activity produces hormones and changes in the circulation that enhance good sleep.

SEO Training Alliance

Take 10, slow deep breathes when you get into bed.

Make them last around 10-15 seconds in, and 10-15 seconds breathing out. Slows down the heart rate, relaxes the muscles, calms the mind.

hope it helps

sherone

Concentrate on your breathing and start count from 100-1 updown.
avoid all other things only concentrate on the counting. I'm using this method its a great way for me.

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antiquenh

Try meditation and positive visualization before going to sleep. I also had trouble sleeping until I got into yoga and used the poses and mantras to help me sleep better. Using essential oils and taking a warm bath, or drinking a cup of milk also helps. And finally, no caffeine after 4.

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Lett

I am 15 years old and because of school and IT i sleep only 2-3 hours every day. I just can't done everything in time. Lately, i am having huge health problems probably due my sleeping time. But i can't stop IT, i am seeing results and i can't imagine my future life without it. I feel incredibly uncomfortable everyday, every hour, every second.

Can't give you any tip, i don't know why but i just started to write about myself and at the end didn't want to delete the post. Good luck.

Leedir

My mind is in overdrive too. All these years sleep has been my escape route. Whenever I feel my thoughts are overtaking me, I sleep it off. Nowadays, I am not able to switch off so easily. But I've noticed that meditation and breathing techniques are the best to settle the mind and then falling asleep becomes easier.

Lett, you are too young to be missing out on your sleep. You are still growing and if I am right, most of the repair and growth happens during sleep. Prioritize and plan your work so that you can get most of the work done. What is left can be done the next day. But please do get 7-8 hours of sleep.

letsmakeyourbusinessgrow

Stevie,

I just started a thread on tips on how you can sleep better. In case you don't have time to go through it, hope you wouldn't mind if I go to the point and paste the details here. Hope these can help.

Make it less punishing. On those times that you can’t sleep, it is really tempting to just look at the clock and stare at it. Keeping tabs of the time and forcing your mind to shut off are definitely the worst things that an insomniac can do when trying to get some snooze. Let the time pass, make your body relax, and make the situation less frustrating than what it actually appears.

Lie in bed and be still. Even though your brain can’t fully recover from not having sleep, staying still can help your body recuperate after a hard day’s work. Hide the clock; make sure that you can’t sense the movement of the hands as the hour goes by. Doing otherwise will only make you feel frustrated and more tense about not getting sleep.

Stay awake during daytime. People suffering from insomnia problems will try to get sleep as much as they can. The reason - simply because they feel deprived of it. Contrary to what most people believe, insomniacs need to avoid napping as much as possible as it will only make the matter worse, notes Director Karl Doghramji of the Sleep Disorders Center, Jefferson Medical College of University of Philadelphia.

But why should insomniacs need to control their body’s urge to sleep when it really wants to? Napping or even stealing minutes just to take some sleep at daytime will only compound the problem. In fact, insomniacs will have difficulty getting asleep in the evening after snoozing an hour or two in the afternoon. Stay awake during daytime – in this way you can get your body ready for a proper rest when the evening comes in.

Make your bedroom a true sleep haven. Another reason why you shouldn’t put a work table in your bedroom. It is important for people having insomnia problems to associate themselves with their bed and bedroom as a place where they can get rest. Just by merely being there, your body will set itself automatically to a sleeping mode, according to Doghramji.

Regularity of sleep patterns, activities before snoozing off, and even the things that your body sense will send sleep signals to your body to calm down and sleep. We are all creatures of habit, says Doghramji. There’s a place and time for everything. With this in mind, you can build a bedroom and even a small space where your body can sense that it is time to rest after a long day at work.

Confine work to your workstation. So does this mean that you shouldn’t bring homework at home? No, just make sure that you create a space that can signal to your body that it needs to get to sleep.

Do you make some last minute adjustments to a presentation right before you go to sleep? Stop. Associate your bed with pleasant things like sleeping; finish everything before hopping on it. In this way, you can separate the place where your body feels comfortable and rested from areas where you need to exert effort. This is another reason why you need to stay as calm and relaxed whenever you are trying to go to sleep. Resting and letting your body recover from all activities shouldn’t feel like your exerting effort at all, notes Doghramji.

Eat something heavy. Wondering why most folks are always nodding after a big feast? Eating and going to bed afterwards may actually help you sleep faster, notes Doghramji. But what about nightmares that your folks warned you about. Contrary to popular belief, a combi of eating and prepping up for bed may help insomniacs sleep faster, notes Peter Hauri, Ph.D. Get into the habit of drinking milk. This can definitely put your body in the comfort zone and into sleep faster than you can imagine.

erwindegrave

I do drink vitamins at night that enhances blood circulation.. It helps me sleep longer.. :-)

Erwin de Grave
Success Coach & Internet Marketer
www.MassiveAffiliateIncome.com

2d0k

I hope this helps (I occasionally do this when I can't sleep, my last resort ):

Raise one of your fingers in front of your eyes. Focus your stare at it then, slowly, put this finger at the bridge of your nose (at contact with your nose, close your eyes). After closing your eyes, relax.. relax.. Then tell your body, without speaking a word, that you are now going to sleep, the parts of your body. Start from your feet (say my feet, I am now going to sleep.. my knees, legs, stomach, lungs, heart, limbs, eyes.. forehead..) inhale deeply.. sleep..

I don't know if this will work for you. But, SOMETIMES, this works for me.. This gives a calming effect for me.. sleep ususally comes before I know it.. I've read this from an article written by a psychologist and I thought, maybe, I'll give it a try..

So here it is.. ..

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Patricia1

What a great thread and such useful tips. I suffer restless legs syndrome and often have to get up and walk around the house for a time. Usually find this exercise coupled with a warm drink, hot milk or cocoa, does the trick for me.

Here's wishing everyone a great night.

juancito

Wow, this is a great thread. I'm glad that meditation was already mentioned, I would definitely second that idea. I'd suggest meditating right before you go to bed to get your mind and body relaxed. Just sit comfortably, close your eyes, and focus on deep breathing. Try it for 20 minutes. That should do the trick.

Also, I've used the following progressive relaxation technique:
Once you are in bed, close your eyes, say the number 10 in your mind, and scan through your body and relax every muscle. Tell yourself (again, just in your mind) that with every inhale you are inhaling peace and relaxation, and with every exhale you are releasing all stress and tension. Take your time to relax and go slow.
Imagine a wave of relaxation coming over your whole body. I even visualize being warmed up by the sun, starting with my head, going all the way down to my toes.

With number 9, start focusing on slowing down your breathing, taking deep, long breaths. Do this for several minutes before going down to 8, and don't even worry if you don't get to 8.
If you do remember to get to 8, affirm to yourself, "I am totally relaxed and my mind can start to wander." Letting your mind wander once you're relaxed is a golden ticket to dream-ville.
I don't have ideas for what to do once you get to 7, because I never do When I started using this technique the idea was to count down from 10 down to 1.
Give it a try, and let us know how it works for you.

aaah

Some great tips on getting to sleep here. It's a problems I've had for a long time- but some things I've found that help- get out of bed if you don't fall asleep within 20 minutes (or what you consider to be "normal") then go into another room and let your body cool down- this is why a hot bath helps sleep- it's the cooling down afterwards that aids in inducing sleep.

When you feel suitably tired and cooled down- return to bed. Repeat this as often as necessary. I also find counting backward from a 1000 helps (I can easily get from a 100 to 1)!

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Mr. Subtle

Interesting article about sleep:

How To Hack Your Brain, Part 1: Sleep | Dustin Curtis

Check out the "uberman" method... 6 twenty minute naps... 2 hours of total sleep a day. Who says your body needs 8 hours of sleep?

Then, in the current issue of Popular Science they have this device:


It keeps track of REM time and other stuff about sleep.

.

.

redicelander

Get some exercise! Go get some vigorous exercise for at least 30 minutes a day. Go running outside, run a treadmill, play basketball, soccer, etc.

Exercise is actually a great thing to do to make you feel better and more positive, relieve stress, frustration and by getting that energy out with exercise it helps you sleep better.

Wayne Davis

No late night snacks...
No computer or tv 45 minutes before bed.
And as maxleadford said above - a 3mg melatonin 30 minutes before bed and you
will sleep like a baby.
Sleep well.

TheDebtEliminator

Hello,

My secret is reading something in bed and in a very short time becoming tired.

TV might do it for you, but reading is a real good for most.

All the Best

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Mike Schwenk

Interesting read. Thanks for that link. I can definitely related to the whole no sleep issue. I used to work a 12 hour swing shift and only averaged about 3-4 hours of sleep a night. I would sleep for that time, be up a few hours before, work the 12, drive the hour back home and stay up until about a few hours before I had to leave, which is when I would sleep.

It really wasn't that bad for me, but I'm sure my body will disagree in the long run! I remember reading an article about genetic testing for some people that seem to have a certain gene that allows them to sleep less than others.

Whenever I have issues, I do what was mentioned about not getting online and cutting off any other distractions and try to listen to some calming music or ambient sort of stuff. Seems to work most of the time for me. Reading can also be a good way of winding down, depending on what it is.

rgenterprise

I agree. That is the ONLY time I'm able to get a good night sleep is when I go to bed early and wake up early. Although I seldom get a chance to do so since there's always so much to do and of course too little time. But when it happens it's great. Still working on making it a priority.

niklasgroup

Ideally, to maximize sleep, your room should be quiet, dark and at a comfortable temperature and ventilation.

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letsmakeyourbusinessgrow

Thanks, Juancito for reminding me one of the most favored sleep method ever: mental relaxation technique. While it's one of the most popular relaxation techniques being advocated by ShutEye.com, which is sponsored by Sanofi-Aventis, there is really nothing new with its core principle - relaxing visualization.

But how does it differ from counting sheep? The ShutEye technique essentially requires visualization and counting backwards. While nothing beats hearing the relaxing voice that was used to record the Mental Relaxation Technique (please check the site), I'll give it my best shot for those who dont have time to browse through the wonderful materials at ShutEye.com:

Step 1: Relax and get rid of the negativities that have accummulated after a hard day's work. Breathe, and as you do, imagine all the worries and negative thoughts leaving your body. Inhale through your nose, then, exhale slowly through your lips. Enjoy and feel the comforting air that fills your body to a state of relaxation. Sigh, if you know this can help.

Step 2: Now, it's time for you to visualize. But don't let your mind wander. This time, specifically visualize the number "ten". Picture it in your way; maybe you want to see it as it is carefully and artistically by a calligrapher. Or, maybe you see it forming as the wind caresses the green bamboo stalk.

Count slowly, backwards from ten to zero. Visualize each number clearly. Stay focused in the process; each number should appear vivid and large as possible. Start from ten; when you reach zero, you must totally surrender, relaxed from top to toe.

Step 3: As you reached zero, think of a place where you can be relaxed. A place where you can be yourself. A setting where everything seemed perfect; from each hue down to every pattern that make the scenery truly special. Take a deep breath, relax. Imagine that you're atop a mountain. Feel the wind as it caress your skin, as it kisses your face. Picture the place where you can float with the wind, and just be with the rest of the picturesque view.

Step 4: Slowly now, visualize yourself being slowly hand down to a grand staircase. Let yourself float from one step to another. The lower you float, the calmer you become.

Take a deep breath. Feel the sensation as each breath nourishes and calm every inch of your being. Continue to relax.

joey88

The good way to sleep calm:
evere evening before going to bed drink about 100 ml of milk and eat few spoons of honey

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DiamondDealer

Well maybe this is obvious but just get up at the same time every day. Don't sleep during the day. You'll get tired enough after a few days that you will physically collapse around 11 PM. Doing this should keep you going to sleep at a reasonable hour.

Emily Meeks

This used to be me, but then I discovered that I'm actually a LOT more productive when I get sufficient sleep.

I speak from experience. You'll get a lot more done in a shorter amount of time if you take care of yourself.

In all that you do, know your True INTENT...

dtrainer

You can get yourself a nice herbal tea for goodnight sleep. I have a homemade one and is better than anything else.

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adriennep

Try the sleep cd from stick-with-it It's amazing!

Not only does it turn your brain off and get you off to sleep but if you also listen to the extra track (SMR) you find you won't need it after a while as it seem to sort out the problem.

They also do this free app called THE BRAINBOX which you really should check out if you ever work at a computer. It's got tracks for creativity and focus and lots of other stuff.

You can find them on twitter & facebook under stickwithitapps.

Hope this helps