So as a I gear up for another semester of college, I was thinking about my sleeping habits. I figure I could do with maybe 7 hours of sleep, but I would like to get eight if I could. 

I was wondering if any one tried Vicks zzz quill or whatever it's called. I heard the commercial say it was non habit forming and I would like to know individual experiences if anyone has tried it. 

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Before you resort to 'chemicals', habit forming or not, do not discount your sleep environment as key to quality sleep. Wind down BEFORE hitting the hay, and many find that putting environmental sounds in a soft loop helps. Do you eat heavily before sleep? Reduce this to a lighter non-sugar snack. Some find the feel and 'white noise' of a small fan helpful. There are many other ideas, but as some guys on here advocate, try sleeping nude if you are not already and the housing doesn't make that awkward.

It sounds like you're thinking of using it regularly.  If you want 8 hrs, I suggest you make space for 8 hrs, and only  use a sleep aid in unusual circumstance.  I don't think anybody suggests _regular_ use of a sleep aid.

This is admittedly from memory, but the ZZZQuil  contains diphenhydramine HCL, which is Benadryl.  An antihistamine.  

 

Rather than trying to knock yourself out, work towards SLEEPING.  Natural sleep is better.  Always.  If you *must* take something, try melatonin.

 

Let's get to the root of the problem.  What is causing your lack of sleep?  Is it noise?  Light?  Weird schedule?  Ringing cell phone?  All of those are easily addressed.

Benadryl is supposed to be pretty harmless, I have heard.  I take it at times -- but not regularly.

Yeah I definitely agree. I actually did a routine bookend for when I start school so i start the routine at 9:30 and go to bed at 11:00 the routine is reading scripture, planning a little for the next day, and praying. 

What I do with college classes is to get up at 4am.  Drink some coffee and study until prep for heading out.

I stop drinking caffeine in all forms after 2 pm.

 After dinner I cycle down at 8pm.  A bit of sleepy time tea and a half an hour of pleasure reading then in bed and lights out at 9pm.  The tea and the use of the bed will train your body what to do.

The key here is to NEVER be in bed except to sleep.  The goal is to train your body that when you hit the sack it is time to go to sleep.

In the morning stumble out of bed, don't lay about. I stumble to the coffee maker but I'm out of bed.

If you have time in a morning a brisk walk or jog that works great to start the day.

But skip the sleep chemicals, just train your body like you train it to study.  

Set up habits that will help you reach your goals.

I got the no caffeine after 2 part. that usually is down path for the semester. I guess it's the cycle down time I need to work on. 

Ya you are training your body what is going on. 

Also getting up early in the quiet of the dawn is a good time to study.  Of course I did not have a room mate.

I had trouble sleeping all through school. When your living space is 1 room, especially 1 room you share with someone else, it's next to impossible to have good sleep hygiene. After graduation, when I got my own apartment, I didn't have trouble sleeping, especially when I started exercising regularly. Until I got a roommate and my sleep hygiene went out the window.

I take Diphenhydramine HCl a few times per week. The biggest side effects are not being able to take a better antihistamine for allergies, and dry mucus membranes. I haven't found myself needing it in situations where I wouldn't have had trouble sleeping if I lived alone; that is, I can attest it's not habit-forming.

 I have had a similar experience. When I was in Florida for school and I had an apartment I almost never had trouble getting to sleep even when the windows were open and the rest of the complex was audible. But when I got back home and started to go to school here, I just feel like it's harder for me. It could be that I'm not used to the noise here now since our street has become more and more populated with cars than a few years ago. Even though I do walk a lot at school, I feel like it's harder for me to get to sleep. 

For me, the big thing was having separate rooms for sleep and everything else. In dorms, you sleep, study, and socialize in one room. Depending on the quality of the furniture and the amount of space, you may do all that on your bed. The strategies for nighttime wakefulness generally involve "go into another room and do something quiet in low light" - also hard in a dorm. If there are sleep hygiene strategies you can use, great, but I find a lot of the advice only applies to people who live in single family homes they own.

Not saying body building but. . .

If you can hit the weights for 30 mins to an hour 3 times a week about mid-day no later than being done at 6:00pm. Find a routine that works the whole body, not really focusing on anything. Get tired. That stuff always helps me or hard physical labor. If at any point you can't get to sleep. . . you may try melatonin. That's the bodies natural downer but, be careful. It depends on your mental state. If your pretty stable shouldn't cause any problems but, if not can really lead to serious depression.

Set the alarm sleep in no more than two hours or preferably just one.

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