I have experienced this problem.
> I tried every possible method to fall asleep, nothing works.
if you try hard to sleep, it won't happen. if you start getting frustrated, and tossing and turning, you've got no chance.
Do you work late? if so, that aint going to help. you need to take time to unwind and relax before going to bed.
When you get to bed, don't stress yourself thinking about when you are going to sleep and how tired you will be the next day - rid your mind of these negative thoughts and try to relax.
yep - thats exactly what I have
A creeping body clock
I read somewhere a theory that ourt body clock actually runs on a 25 hour cycle left to its own devices.
I choose to deal with it by ignoring the rest of the world and working to my own time zone.
I should point out that this strategy doesn't actually work very well.
I find being near the seaside helps me sleep. Or at high altitudes.
Something to do with negative ions apparently.
Or maybe just because sea/mountain/any holidays are so exhausting.
I have the same problem.
My regulation routine: I avoid caffiene after 2pm, and I try to get some form of exercise in the morning (walking the dog for 15 minutes is good for both of us, I'm awake and the dog is calm for the rest of the day).
My pattern still varies, but it's not as bad as it used to be. Keep in mind that everyone is different and what works for me may not work for you.
i have the same problem.
nights when i get a around 7 hours of sleep i have a really hard time falling asleep the next night.
so i get about 6 the next..and i function all day and have a hard time falling asleep the next night.
then we will hit 5 hours of sleep the next....4 the day after..usually on this day i need to take a nap and then i am really messed up again.
the best thing for me seems to be relaxing and clearing my head before bed time.
usually on sunday nights i have to pop tylonal pm
you may want to try meletonin(sp?) it is supposed to reset your body clock...
I know what you all mean.
Here's what I do;
Watch TV for an hour, try to catch some comedy and laugh.
Right before going to bed, I do a series of stretches that help me relax.
Like weisinator says, an exercise routine helps me too, let your body know it is tired.
If noise bothers you, try ear-plugs (they are annoing at first but if they work you can get used to them easily).
Hope you nail your problem and get your rest!
Melatonin and Kava Kava Root. Without those two bottles of capsules, I'd sleep one day a week.
[edited by: digitalghost at 6:28 pm (utc) on Dec. 5, 2002]
I can relate. The past two weeks I haven't started feeling tired until about 2 or 3 AM.
My biggest problem is I keep accidently falling asleep in the evening for about 5 or 10 minutes and that throws everything out of whack.
Body clock length varies from person to person but it is common for it to be long. I know mine is. Long body clock people are generally those which describe themselves as "not morning people" and can have trouble waking up on time. It carries over and you can end up with messy sleeping patterns.
The best remedy is routine. Make sure when you get up in the morning you tell your body you're awake. Go outside, take in some sunlight. Sunlight naturally resets your clock (via melotonin etc). Do some exercise in the morning. This will raise your metabolism and make you more alert during the day. And eat first thing. Your body has a food cycle as well as a light and dark cycle, so eating at the right times reinforces when you should be awake and when you should be asleep.
Then you need a corresponding routine at the end of the day. As a general rule, don't eat or exercise for several hours before you sleep, although this varies between people. Don't work after dinner, give your brain time to relax and unwind. Sleep somewhere dark - more important than many people realise. Some people use things like melotonin and kava kava (as mentioned) and valerian and chamomile tea, the list goes on. Whatever makes you relax and let go.
But the main thing is try and stick to the routine. Don't give in and sleep really late to catch up and go to bed even if you're not sleepy. Give your body as many cues as possible as to when you should sleep. We have all these built in feedback mechanisms to keep our body clock on track but at times it seems modern society is designed to confuse them as much as possible.
Confused body clocks aren't the only reason for insomnia, personally I get it due to stress. So my advice here is aimed at that aspect of it.
Constant problem - insomnia. Drag myself out of bed between 8 and 9 and scurry off to work. Brain actually starts to function around noon. Feel like crashing around 6-7 sometimes, come home throw down some food, watch TV or get hooked on the net, get a second wind around midnight finally fall asleep around 2-3.
Skiing and biking helps, exercise in general. Stress is a major contributor.
Melatonin which was already mentioned is helpful, along with getting out of the house at least once every day.
Our circadian rhythms are linked to natural light / dark cycles. Not exposing yourself to at least a bit of natural light daily, and spending a great deal of time under artificial light sources can wreak havok on your body clock.
If you are sleepless when you'd rather be slumbering, don't sit in front of the computer or TV to pass the time. Read a book.
I've found that I can stay up virtually all night in front of a backlit monitor, but if I tear myself away from it, in an hour or two I'm out like a light.
Last (natural) resort... Valerian root extract is enough to knock most people out without any significant side effects.
Echoing some comments already made...
Almost everyone's "body clock" is slow. Some more than others, and mine is about 28 hours.
The bright morning sun can advance the clock, providing a daily sync pulse to keep you on schedule. There is a reason that those glass-on-three-sides-and-roof, east-facing "morning rooms" are popular - People say they "just feel better overall" if they usually have breakfast around sun-up in a room like that. Light intensity on the order of direct morning sunlight is required.
I suspect that few of us here on WebmasterWorld would say that we go to bed "physically exhausted" - even after toiling all day over our keyboards. So exercise is also a key ingredient, even just walking the dog. Just get your pulse rate up for a few minutes at least.
The above is garnered from my memory of recent Science News articles. But do as I say, and not as I do! - I often stay up until 2:00-3:00 AM local time to upload changes to my sites during "quiet time" when traffic is minimal... Definitely not a morning person myself... :)
Drag out of bed early, face the morning sun directly for ten minutes minimum, exercise a little every day, and set and observe a fixed and reasonable time to retire. Repeat for a week. This will get most people in sync.
I don't know what to recommend for our members in the far northern latitudes - IIRC, the next time the sun will come up in N. Alaska is next spring!