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but im having trouble
ugh, I have to deal with this problem on a daily basis. Sometimes reading a book will make me tired even to fall asleep, sometimes listening to music. If nothing really helps, I usually have to resort to Melatonin to put me to sleep. It's the only thing that doesn't make me drowsy when I wake up.
write down everything that is bothering you.
get a glass of water
listen to some calming music.
Read a chapter of a medical journal
pretend you are on vacation and lay there with your eyes shut imaging it.
Play some music or radio softly and try concentrating on it, works for me 95% of the time when I'm having a hard time sleeping
this past week is finals week (two more to go!!) so ive been studying all day, going to bed by 9pm (haha sooo early) getting up at 8 (sooo early) gym. and then studying!
but i dont mind going to bed or getting up early. it is quite nice.
but i cant sleep now!!
but im going to try again.
for example, if you just closed your eyes right now and tried to place yourself somewhere in your mind... you wouldnt be able to do a very good job. Yea, you could picture the scene probably, but you would have trouble looking around and moving around freely without things like your eyes moving. Splitting off the mind from the body is a really fast way to getting to sleep (that sounds strange, but think about it, its what happens when you dream... you can wake up from a dream from where you had just been running or doing something...and your body is dead and completely relaxed)
So, work on being able to enter that type of lucid dreaming...and you can find a fast way to sleep when you are having trouble.
I used to have a lot of trouble falling asleep sometimes, until i went to college. For some reason, at that point in my life I began establishing a routine. That's what a lot of people recommend -- build a routine that takes some time (mine takes about 20 min.), in order to prepare your mind and body for sleep. It's also helpful if you go to bed at the same time every night and wake up at the same time every morning. I wash my face, brush my teeth, comb my hair, floss, rinse, put on hand lotion and read a book IN THE EXACT SAME ORDER EVERY NIGHT. Then, I lie on my back and think about my day for 5-20 minutes, and when I'm done thinking, I roll onto my side, and that's my signal that it's time to begin falling asleep.
Repeating the same actions night after night train your body to react in a certain way to these actions, just like how Pavlov trained his dog to drool @ the sound of a bell. Now, even when there's crazy stuff going on in my life, it doesn't keep me up like it used to.
Also, if you have even the teensiest belief in anything, prayer can be very calming ... or can chant the AA mantra to yourself (give me the courage to change what I can, accept the things I can't, & ability to recognize the difference.) -- that is, if masturbation doesn't work. ;)
Play on The Endless Forest or "day" dream. Though sometimes the latter just makes me stay awake longer. :/