How can you fall asleep easier without pills?

I'm 14 and a girl and can't sleep, even when I'm tired it takes me hours to fall asleep and in result I'm tired often and look pale and sick.. I mean I sleep well it just takes so long to fall asleep.. I hear lavender works, but is there any food or something natural you can do to fall asleep quicker. My mom said no to sleeping pills so that's out.

Indeed no to pills as they can cause dependence.

Routine is the key! Say 2 hours before bed time, start a routine. It could include taking a bath and watching a certain show. Whatever it is, do the same thing at the same time everyday. Eventually, you will condition your brain to know that "hey, it is bath time, that means after wards, she is going to read for a bit, and go to bed" and you will get tired.

It's exactly like teaching puppies tricks believe it or not. The more a routine is practised, the more effective it will be.

Exercise is not a good idea. Although it wears you out, it causes your body to release adrenaline which will keep you awake.

Eating carbs is utterly ridiculous. Carbs are what your body uses to make energy. Eating carbs will keep you awake. Don't listen to Mr. PlayaSlaya....he is giving you wrong information for no other reason that to attempt to gain a smidge of personal power over another's actions to, what I can assume, to feel better about himself.

Smells, such as lavender, encourage resting and therefore, sleep =)

MA in Psychology

Usually, there are certain teas that help you to go to sleep. You might want to check into researching sleeping tea or herbal teas that are specific for sleeping.

If you follow Chinese methods for sleeping, you're supposed to not eat one hour prior to falling asleep and are not supposed to do activities near or on your bed, because they don't help you in falling asleep. I also read that if you have a lot of pictures on your walls, it distracts you when you are trying to sleep. Sometimes, keeping an open window to let the draft breeze in as a good way to help you sleep. Controlling temperature is important, as you want to be as comfortable as possible before sleeping.

If you want any more information, try checking out "remedies for sleeping" or "techniques to help sleep". I'm sure you will get a lot of hits.

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I cant fall asleep too. I think its because im too worried or scared. When your worried or scared,
you cant fall asleep. Get your worries out and then try falling asleep. I cant fall asleep with all the answers here even. Like eating turkey and reading and drinking a glass of milk or even running in the day If you justt cant sleep even with that tell your doctor. ( I still have this problem today)
(Also if your still in teen years or younger, it okay to sleep with a sister or parent its not embarrassing)

My mind

Falling asleep naturally...

http://www.associatedcontent.com/article…

Well you can work hard to wear yourself out. That usualy helps me. I used to have problems sleeping when tired too. Or you could read books or something like that. That alsos worked for me.

Perhaps you can find some useful tips in a web search for "how to fall asleep quicker".

eat lots of carbohydrates before sleeping carbohydrates are in things such as noodles (spaghetti) and bread.

Sometimes listening to music on an ipod with the volume down quite low helps me go to sleep.

Try warm milk or decaf tea. U can also try adding the lavender to ur shower or bath it's very relaxing.

Go do some exercise and clear your head. You might be thinking of a lot of things. Just loosen up.