Sport How to fall back asleep

[SleepSleep]

Hi
Usually before an exam I do the following to sleep longer (and getting to fall asleep faster):

Stretch out for minimum 5 minutes.
Use a shampoo with herbs in it to stay asleep longer.
Use 10mg of Kestine (also called Evastin, Ebaste and Aleva):
Ebastine - Wikipedia, the free encyclopedia

1mg time released melatonin from Now foods.
About a half milligram of sublingual melatonin.

Foods that I eat:
Tomatoes.
Avocado
Salmon Fish
Some salad
And I also drink some milk and water.

I also avoid sugar and caffeine the whole day.

In addition to all this I try to getting at least 1 hour of exercise.

However, before my last exam I woke up after only 4 hours, what could be the reason for this? It is easy to fall asleep, but I really need to sleep for a longer time.
Thanks in advance

 

[danielfife530]

hi,
In exam days, naturally not get sleep because of exam tension.
but after the exam you can try to forcing sleep will only cause more stress and worry. Make some calming tea, avoid strenuous activity and read a book or watch a television show until you either feel tired enough to try again or must get up for the day.
The warning you can apply for this is Don't smoke. Nicotine, too, increases the heart rate and makes falling back to sleep that much harder.

 

[vrodmuscle]

Sometimes you just have to listen to your body. There could be many factors at work, tension, diet, temperature, energy levels, etc...

ZMA has helped me with deeper sleeps, I believe it may be the magnesium..Obviously limit sugar and caffeine intake, and avoid vigorous exercise right before bed.