[Dani]

I've been struggling with sleep issues for many years. I've recently been taking xanax at night to help me go to sleep because I usually end up staying up late to finish homework and by the time I'm done it's usually 11:30 or midnight and sometimes I have to get up at 6 to go to class. The xanax helps me fall asleep, but my T told me that I need to create a bedtime routine that helps me relax and get my mind and body ready to go to bed. Does anyone have any suggestions for things I could do to get ready for bed so I can get enough sleep?

[Perna]

I read, novels, before I go to sleep. That way I have characters and a story to think about as I'm falling asleep. However, sometimes that backfires as it will be too exciting a story and night before last I was up until 3:00 a.m.

I would arrange your homework so you do "problems" first and your favorite courses/reading last so you can "enjoy" it? Think in terms of what courses and work is less stressful, more relaxing and enjoyable.

When do you eat dinner? Do you eat any snacks afterwards? I have various meds (asthma, vitamins) I take before bed and that's a bit of a ritual. I have room-temperature bottled water up on my dresser and go through a bit of a routine getting into my pajamas, taking my vitamins and organizing things for if I get up in the night (to go to the bathroom and I have another med I take in the middle of the night when I do wake to go to the bathroom). My husband has a routine with the cats where he spends time with them, petting them after he gets in his pajamas; he throws his dirty underclothes and socks at the cat, sees if he can cover her with them :-) and then takes them and puts them in his laundry bag and sits on the side of the bed and pets the two of them. Do you have a hobby of any kind? You could spend a little bit of time on that, just anything that is a bit relaxing; get your clothes ready for the morning or take your shower at night instead of the morning, etc.

[Hawke]

I start getting ready for sleep about an hour before I even go to the bedroom. Thinking about how tired I am and doing things that are not going to really set my brain in motion. When I do finally get into bed I listen to myself breath and work really hard on just concentrating on just that. If my mind wanders I pull it back and start again. It works for me.

[(JD)]

A good bedtime routine will help you gain that restorative sleep which is so important for optimum functioning.

Only you will be able to figure out what works for you. I suggest you put one together, and then begin tweaking one element at a time until you find one that works.

I agree that it's probably best to begin at least one hour (1 hour) prior to when you need to be in bed.

By creating a routine --routine meaning you do it in the same way each night, at the same time intervals--you give your body clues and warnings that it's time to get ready to sleep.

Before I get to some suggestions of what to do, let me remind you of some things not to do?

Don't play video/computer games, unless quiet and calm (I can't think of a one)...
Don't watch violent or exciting tv, whether movies, sports or reality show.
Don't exercise at night before bedtime.
Don't argue with anyone, or call anyone on the phone if you have animated conversations.
Don't do bill paying or other often frustrating activities.

Now... some suggestions of what you want to add into a good routine....

• Warm bath or shower and clean night clothes...
• Warm drink (not caffeine) such as herbal tea that helps sleep...
• Devotional or otherwise encouraging book reading...
• List making of things not completed today...getting them onto paper allows your brain to quit thinking about them, worrying you might forget one. Write them down and tell yourself it's nighttime and there's nothing you can do about any of it at night anyway.
• Think about what you wish to dream about...think good thoughts and happy memories...
• You might want to consider taking sleep/calming herbs (ask your doctors) valerian, passion flower, skullcap, camomile are all good ones. I find taking some an hour before bed, and again at bedtime works best for me. (So don't just think about taking something one way.) If you can't do herbs, ask your doctor about a short term sleep aid (less than 2 weeks) to help you establish your routine.

If you have a really active life, or high anxiety, you might need to "head that way" 2 hours ahead of time, and go more slowly.

These are just some suggestions that I hope will lead you to finding what works for you. Sleep well!

[animasana]

If you take some kind of medication to help you sleep, it could help you to develop a routine if you know about how long it takes for the medicine to kick in.

I also take sleep aids. It's just over the counter diphenhydramine. It takes about 90 minutes to kick in (depending on how alert I am when I actually take it). So I tend to start my homework earlier, and leave the more mindless activities for later in the evening. I usually will brush my teeth, shower, etc right after I take the pills. So generally I have done the hygiene stuff, then I just relax, go over notes, write out flash cards, or will read (text or novel) until I can't stay awake any longer. So you might want to use the time between when you take the pills and when you usually fall asleep to do your routine. Try to keep it pretty low-key

[tohelpafriend]

I think relaxing music helps to drift to sleep after a bath with maybe aroma bath beads or organic salts for your skin. I like the idea of clean nightclothes and of course fresh sheets; I like to make the bed early in the day so I don't have to do it at night. Actually, light floor exercises and stretches can help the muscles relax before bedtime, or swimming is a great knocker-outer. Sweet dreams! (I don't do any of this except make my bed early; take a bath late and think about being on a tropical beach)

[blueberrycheesecake]

I heard that reading a book helps. Especially boring ones. That'll help!

[galaxy]

relaxing music! some you can enjoy, maybe slow-paced. or a love song. vocals are nice. you can play it while you get ready GL on your sleeping.