need advice on sleep, getting to sleep

[littledevil1908]

hey, i have recently been thinking about ways to improve my sleep habits. so i have been crawing into bed about 9 hours b4 i need to wake up, thus improving my chances of getting a good 8 hours of sleep. the problem is that i am still taking an hour or 2 to get to bed and intermittently waking up during the night, therefore not getting a full night's sleep. i have considered turning off the tv a full hour b4 i get into bed now b/c i heard it only stimulates the body and prevents effective sleep. any other advice on this, and what is the ultimate amount of sleep to get a night?

[missing]

the "ultimate" amount is going to vary based on many differing factors. It's not going to be the same for everyone, probably not even the same every night for one person. I personally don't worry about how many "hours" just that I get a reasonable amount (shoot for 7-8 a night) and that I wake up at a reasonable hour (9am for me). I find the supplement melatonin helps quite a bit. Others may warn against it's use or say use it as a last resort as it's a hormone that can effect your own bodies production of it. They have a point but if you have serious issues getting to sleep it's probably worth it. Try to time it so you take it 1/2 hour before going to be. As per usual, avoid rx sleep drugs like the plague.

Another thing that's helpful is routine. Come up with some things to do you find relaxing and do them every night. This will trigger your brain into thinking it's about time to go to sleep. This one is pretty underrated.

Physical exercise during the day will tire you out, but be wary in that it doesn't necessarily help you "fall right asleep" if you are like me and have a brain that just wants to be active and awake. It may cause you to need more sleep to recharge if you are not in great shape.

Turning the TV off is good. Same thing with the internet. I normally plan to read for up to an hour before falling asleep. Also try to keep all electromagnetic devices away from your bed. This includes alarm clocks. If you must have them just don't sleep with them right next to your head. Keep them on the other side of the room. This will help you

Though from what you say you don't seem to be doing so bad. I usually take 1-2 hrs to fall asleep but this is a massive improvement from where I WAS. Good luck.