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time2grown06
08-11-2006, 06:51 PM
Lately, I have been haveing trouble sleeping at night. Sometimes, I'll lay in bed for 2 hours before finally falling asleep. Sometimes, I take melatonin, but then I'll feel dopey the next day.

So, I was wondering what would be some good foods and beverages to consume before bed to help me get to sleep faster. Turkey and milk are 2 things that come to mind. Maybe peanut butter too? What else would be good?

Thanks for any help...

dissipate
08-11-2006, 09:00 PM
sorry, can't advise you on food as i don't eat right before bed, but try valerian root? (not food but a herb) you can probably find it at the pharmacy.

also, try relaxation techniques.. like when you lie in bed, tighten each muscle, hold that for 5 seconds, and then relax. work from head to toe.

DarrenEff
08-11-2006, 09:03 PM
ORRRRRRRRRRRRRR
just get yourself on a sleep schedule, so when it's time for bed, you're ready to pass out. Don't consume anything with caffeine, don't do anything overly stimulating (most doctors suggest no computer or tv) about an hour before bed.

SkinnySadMan
08-11-2006, 09:58 PM
I wish I could do that but requires too much discipline.

Mercuryblade
08-12-2006, 08:55 AM
Turkey actually won't make you any more tired than any other kind of meat, its tryptophan levels have been exaggerated, its actually the fact that you just ate a huge meal (Thanksgiving) that makes you so tired.

It also takes me a long time to calm down before bed. I'm one of those people that unless I'm running on a huge sleep deficit, I am never tired. I don't drink caffeine (not by choice, I just don't need to, thanks to a little hyperactivity disorder).
So heres my sleep schpeil.
Dont use your bed for anything but sleeping and sex, don't even lie in your bed and watch TV while you are trying to sleep. This way your brain will subconciously associate your bed with sleep.
There are alot of teas that have before bed concoctions, I don't really buy into alot of that herbal remedy stuff, but I find the hot drinks calm me down.
Go lie on the couch and try and find a TV program to watch, try not to surf too much, try to pick one program and stick with it.
If it is late enough this usually calms me down a bit. I then pick up a book and read until I get really tired, this usually doesn't take too long, maybe like 10 minutes. The trick is to find something that is interesting enough to hold your attention, but not so interesting that it keeps you up reading it. I usually read nonfiction books for this purpose.
Now that I am ready to sleep I climb into bed, make sure you have some kind of light you can turn off without getting up from bed. I usually read for a little bit more, literally until I notice myself starting to fall asleep as I'm reading.

When you are trying to sleep do NOT I repeat do NOT reflect on past events on the day or try and make plans, ie don't think about your life, for some reason these things keep people awake, even if what you are thinking about isn't remotely stressful or bothersome, (my sister had to go to a psychologist for a number of reasons, but one was because she wasn't sleeping, that was one of the tips the shrink told her). Think of something that retains no importance to you. Think of a story or imagine yourself in another place (it sounds corny but it works).

Good luck.

time2grown06
08-12-2006, 09:25 AM
thanks alot, good tips everybody... I had a cup of hot nighttime tea which helped me fall asleep last night. Deep breathing seems to help too.

leveque
08-12-2006, 11:08 AM
don't do anything overly stimulating (most doctors suggest no computer or tv) about an hour before bed.

I don't like hearing that...I go to bed every night with the TV on, otherwise I'd be laying in bed twiddling my thumbs for an hour.:bang:

JustinASU
08-12-2006, 11:39 AM
I don't like hearing that...I go to bed every night with the TV on, otherwise I'd be laying in bed twiddling my thumbs for an hour.:bang:

Ever read a book?

sharkall2003
08-12-2006, 01:44 PM
Ever read a book?

We're weightlifters, not romantics. We don't read books, duh!

Honestly, pick up a good book like "The Five People You Meet in Heaven" and that'll make you relax and then you'll go to bed.

leveque
08-12-2006, 03:19 PM
I'm not much into books, but that's a good option that I should try.

But man, I look forward to The Simpsons, Family Guy, and Sportscenter before bed. You can't beat that.

robinhood
08-12-2006, 04:06 PM
Warm milk works for me.

dav619
08-12-2006, 04:29 PM
:withstupi

Warm milk all day long! mmm sweet dreams!

Roddy
08-13-2006, 05:31 PM
Magnesium pills improve the quality of my sleep... but i dunno about making me wanna sleep...

0utlaw
08-15-2006, 10:07 PM
Insomnia: How to Get a Good Night's Sleep

What causes insomnia?
Insomnia is the body's way of saying that something isn't right. Many things can cause insomnia -- things like stress, too much caffeine, depression, changes in work shifts, and pain from medical problems, such as arthritis.

Many people have insomnia. People who have insomnia may not be able to fall asleep. They may wake up during the night and not be able to fall back asleep, or they may wake up too early in the morning.

Is insomnia a serious problem?
It's not really a serious problem for your health, but it can make you feel tired, depressed and irritable. It can also make it hard to concentrate during the day.

How much sleep do I need?
Most adults need about 7 to 8 hours of sleep each night. You know you're getting enough sleep if you don't feel sleepy during the day. The amount of sleep you need stays about the same throughout adulthood. However, sleep patterns may change with age. For example, older people may sleep less at night and take naps during the day.

What can my doctor do to find out why I'm not sleeping?
Your family doctor may ask you and your bed partner some questions about your sleep habits (such as when you go to bed and when you get up), any medicine you take, and the amount of caffeine and alcohol you drink. Your doctor may also ask if you smoke.

Other questions may include how long you've been having insomnia, if you have any pain (such as from arthritis), and if you snore while you sleep. Your doctor may also ask about events or problems in your life that may be upsetting you and making it hard for you to sleep.

What is a sleep diary?
If the cause of your insomnia is not clear, your doctor may suggest that you fill out a sleep diary. The diary will help you keep track of when you go to bed, how long you lie in bed before falling asleep, how often you wake during the night, when you get up in the morning and how well you sleep.

How is insomnia treated?
The treatment of insomnia can be simple. Often, once the problem that's causing the insomnia is taken care of, the insomnia goes away. The key is to find out what's causing the insomnia so that it can be dealt with directly. Simply making a few changes in their sleep habits helps many people.

What can I do to improve my sleep habits?
Here are some things you can do to help you sleep better:

Go to bed and wake up at the same time every day, including weekends, even if you didn't get enough sleep. This will help train your body to sleep at night.

Develop a bedtime routine. Do the same thing every night before going to sleep. For example, take a warm bath and then read for 10 minutes every night before going to bed. Soon you'll connect these activities with sleeping, and doing them will help make you sleepy.

Use the bedroom only for sleeping or having sex. Don't eat, talk on the phone or watch TV while you're in bed.

Make sure your bedroom is quiet and dark. If noise is a problem, use a fan to mask the noise or use ear plugs. If you must sleep during the day, hang dark blinds over the windows or wear an eye mask.

If you're still awake after trying to fall asleep for 30 minutes, get up and go to another room. Sit quietly for about 20 minutes before going back to bed. Do this as many times as you need to until you can fall asleep.

Will sleeping pills help?
Sleeping pills can help in some cases, but they are not a cure for insomnia. They're only a temporary form of relief. They're best used for only a few days. Regular use can lead to rebound insomnia. This occurs when a person quits taking sleeping pills and his or her insomnia comes back.

Sleeping pills can be unsafe to use if you have certain health problems. Ask your doctor if sleeping pills would be helpful for you.

Tips to help you sleep
Avoid or limit your use of caffeine (coffee, tea, sodas, chocolate), decongestants, alcohol and tobacco.
Exercise more often, but don't exercise within a few hours before going to bed.
Learn to reduce or manage the stress in your life.
Don't lie in bed worrying about things. Set aside another time just for worrying. For example, spend 30 minutes after dinner writing down what's worrying you and what you can do about it.
Try eating a light snack before going to bed, but don't eat too much right before bedtime. A glass of warm milk or some cheese and crackers may be all you need.
Don't nap during the day if naps seem to make your insomnia worse.

http://familydoctor.org/110.xml

SoloScott
08-15-2006, 11:59 PM
When you are trying to sleep do NOT I repeat do NOT reflect on past events on the day or try and make plans, ie don't think about your life, for some reason these things keep people awake, even if what you are thinking about isn't remotely stressful or bothersome

My head is pretty busy when I go to bed. It used to keep me awake for hours after I went to bed. One thing that helped was keeping a notebook and pen next to bed. When I would think of ANYTHING that I needed to remember or accomplish for the next day or week, I would write it down. I would usually spend just a few minutes (<5) writing down the biggest things on my mind. Then, I could forget about it and sleep :) I think that is a big help when I am stressed over some big decision or plans, etc.

pbfreak9999
08-16-2006, 12:29 AM
i usually eat a big container of cottage cheese..and then sumtimes pasta and italian sausage