A lot of times I think about stuff before I go to sleep sometimes for an hour, somtimes two. When Im not; I'm thinking about trying to get to sleep, and that seems to take even longer. Last night it took about 3.5 hrs. I was thinkin bout getin some ZMA or somthin natural instead of sleeping pills. What can I do to get a normal nights sleep (no--not Lunesta).

i got the same problem.. and it is really annoying!

Get in a few good workouts. You could do some try running for 20-25mins. You have extra energy your not using. It may be the food you eat right before bed too. You don't want to be eating a plate of pasta 20 mins before you go to bed. Once you get in a few good workouts try to fall asleep around the same general time. If you do it will help your sleep pattern.

I use to have problems falling asleep at night too - I understand the frustration. I find it hard to 'turn' my mind off so I can relax and fall asleep. I do a few things to help myself fall asleep at night. I don't have anything with caffine after dinner time; I read normally before I go to sleep, something that is easy and not too dense; and most effective I go to bed at the same time every night and I wake up at the same time every day. If I am out late one night I still get up at the same time I normally do even if that means a few less hours of sleep. If I still can't sleep about a 1/2 hour after getting into bed, I just get up and go do something else (cleaning the house sometimes, something busy), I have also done heavy workouts a few hours before sleeping and that worked for me too. Also I use to find it hard when I had a TV in my bedroom. A bedroom should only be a place for sleeping and well you know . It should be associated with sleep, so if you have a TV in your bedroom I highly suggest removing it, it made a big different. I occasial listen to music very softly on my mp3 player. Furthermore. I have tried natural sleeping aides and they've never worked, I feel it is more of a mental thing rather than chemical, for me anyway. Hopefully some of my sugesstions are useful. Keep me posted.

what is it i should avoid just before bed? what nutritiones.. carbs, cals.. etc?
and i cant take a jogg before bed, i try to limit my cardio. though i have tried that too.
and sometimes im dead tiered, but it still takes a long time before i fall asleep.

Ive heard reading just works for some, since it actually activates your brain and thats not good. but im gonna give it a shot anyways.. it might work.

for me reading just focuses my mind on other things, since I tend think about what I did that day at work and what I will be doing tomorrow. If you over think things like me, reading just redirects my mind. Reading never work for me when I was younger, but it works now for some strange reason. I get into bed between 10:30 and 11:00 and I read for about 20-30 mins each night and most nights it works. If it doesn't I listen to my mp3 players and I normally fall asleep with it on. Whatever works I guess...

ill try the reading! i usually also thing about what ill be doing tomorrow, what i did today, etc..

learn to clear your mind. i find watching tv to be excellently distracting and mind numbing enough to crash out to.

ZMA also works well. for an occasional natural sleep aid, melatonin is good.

be prepared for vivid dreams on either of the above.

avoid caffeine/torrine and sugar

try lots of cardio

and crack a textbook open in bed, im normally never get pass 2 pages:

Hard weight training does it for me. After a nice workout and PWO proteins shake does it for me. I am so ready for some sleep.