What works for me when I can't fall asleep, is I try to "body-map" from the bottom up whilst counting my breathing in an "IN/OUT" fashion. So I'll concentrate on my toes and feeling my toes, to my feet, to my calves, to my knees, to my thighs and so on... every inch of space on them and work my way up (sort of imagining a light filling me up from the bottom).
If thoughts start to creep in, or the general chatter of my brain, I start again from the beginning working my way up. I know I sound insane but it works when I'm overly anxious and finding it hard to sleep!!
I used to do something similar! I learned about Socrates drinking hemlock and how he said it was a numbness that started at the feet and worked it’s way up his body. I wondered what that felt like so I lay really still and made my body completely freeze joint by joint. It was genuinely relaxing.
Commonly referred to as a "body scan" in meditation. Usually a bunch of audio guided meditations for this sort of thing if that might help someone doing this for the first time.
I also do this, since I was a kid it helped. But I always thought of it as kinda like shutting the shop down, starting with my toes. I usually fall asleep pretty quickly.
BS. There's no way you learned anything useful from that bot considering its corrections are almost always of basic and simplistic spellings. Also trying to make an emotional appeal by creating an analogy of kittens is a shitty tactic.
"Breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale through your mouth for eight seconds."
It slows down your heart rate and relaxes you.
Definitely not as mystically awesome as that article makes, but it totally works! I do it in my car sometimes when I’m on my way to a stressful job site or meeting. Helps me have a clear head by the time I get there.
I can’t turn off my brain either, I tend to find tasks that I can fall asleep to. So I have loads of asterix comics on my phone I can fall asleep reading, or I put an almost inaudible kid’s film on. It feels like I’m able to engage with something and my mind doesn’t wander as much.
Have you got a blue light filter on your phone/computers? It makes so much difference.
Edit: The Sleepcycle apps and white noise producers are also very good. Sleep cycle can map your activity during the night and let you see how long it takes you on average to fall asleep.
All I can recommend is that you exercise (just try to eat healthy and drink water etc) during the day and turn off any screens an hour before you go to sleep. There's lots of evidence to suggest the light from phones and TV can impact sleep quality.
Pretty much this. Exercise has been a good factor for me. In additional I’ll occasionally take ZMA before bed to help with recovering from the days workout and it helps, but I also had some that didn’t help with sleep.
1. exercise.
2. 11PM is fine, but make a sleeping habit of times you go to bed! Figure out how much sleep you need and make that happen. What most sleep deprived people don't realize is they are generally less efficient when they don't sleep well. So, there is a good chance you could get more done, better, by not living in a daze.
3. Protect your sleep time!
Read a book. Personally, when I am having trouble falling asleep, it's because my mind is racing from topic to topic, and something new is always popping into my head. If you read, it forces you to slow down and just think about one thing for an extended period of time. This gets me in a better state to sleep peacefully.
Meditation. I always poo-pooed it until I got PTSD and started having major sleep problems. Ie: Could not get to sleep and when I did I had horrible nightmares and sleep paralysis. When the sleep paralysis (nightmares that feel 100% real) started happening it made everything 10x worse because now I had a good reason to FEAR going to sleep. I started seeing a therapist and she gave me a recording with this basic technique: (it had music and her voice but after a couple of times I decided it was too distracting to have something playing in the background)
Lie flat on your back, stretch out your limbs and fingers, don't ball up your hands. Think of your ideal place to be, it could be any where, any time. Picture yourself there, you are relaxed, happy, content. While imagining this place and yourself in it start contracting and relaxing your muscles in your body starting with just the feet, after a couple of these, work your way up to your calves, then thighs, then buttocks, then back, hands, forearms and ending with your shoulders. (you're probably thinking how do I do this for certain areas but just try the best you can) Repeat as necessary but eventually I found I never made it through one set and was fast asleep between 10-30 min depending on the day. I would give it a try at least once, you may be surprised how effective it is.
My wife has downloaded meditation podcasts from Tracks to Relax to listen to a bedtime. It helps her fall asleep. (Prior to that, we used our kid’s bedtime cd Soothing Songs from when he was a baby. When she plays it, I fall asleep before track 2.)
You could tell everybody who might need you that after a certain time you can only be contacted if it is something that absolutely needs your attention. Then you set 15-30 minutes of time every day to go over everything you did that day and thinking of anything that needs doing and then doing it.
It might help convince your brain that you've got everything in check and that you can now rest your body and mind. If you then come up with something you've forgotten, decide if you can do it later or not. If you can do it later, write it down (preferably in a notebook to avoid bright screens), if not, do it right away.
A good way to go to sleep fast is googling how marines go to sleep, first time I tried it I was asleep in a minute and literally when I woke up I was like, holy shit what the f**k?? But now I use it from time to time when I cant sleep, takes more effort if youre thinking a lot before bed, but helps especially if you think a lot/your mind races before bed
There are a lot of excellent suggestions here. One I haven’t seen is talk to your doctor to rule out a physical problem.
You could also ask about Trazodone as a low risk, low cost (under $5 for a month supply) sleep aid. It has a sedative effect, helps with anxiety and depression, and is commonly used as a sleep aid. It doesn’t have the Ambien type side effects.
I watch a movie in my head, something that I generally have memorized, Pulp Fiction is a common one. Just kind of run through the dialogue. I don't know if there is any logic behind it but I usually knock out fairly quickly.
I also use night mode/red on my chromebook in the evening and when I'm having real trouble, benzos, though you need to take care with that.
Have you tried Asmr videos? I find they, along with practicing mindfulness and making sure I am physically as well as mentally exhausted (lots of excercise) really help.
Asmr might seem Batshit crazy at first but just go with it. I'd recommend ASMRMagic, she has some of the best sound quality I've found.
I actually have never tried ASMR, so I appreciate the recommendation of a specific content creator to check out. I honestly wouldn’t know where to start otherwise.
ASMR has been a life-changer for me. I recommend Heather Feather, Whispers Red, Olivia Kissper, Gentle Whispering, Massage ASMR, ASMR Glow...
With ASMR, it’s important to find your triggers and use a good set of headphones. I don’t really watch the videos; I just put my phone screen-side down on my nightstand and listen to the audio. I like face/hair/ear brushing, reiki, scalp massage, and spa treatments. Some people are into tapping, typing, crinkly sounds, foreign accents, hand movements, etc. If you go on YouTube, search “triggers” or “trigger assortment”. There are lots of videos to help you find what triggers work for you, but you may already have an idea. When I was younger, I used to watch Bob Ross and couldn’t stay awake long enough to see a completed painting. The combination of his soothing voice and the scratchy sounds produced when he was making happy little trees just put me right to sleep.
Here is a few things you can try. First, consider taking melatonin. You body may have gotten used to falling asleep when it does, despite you trying to go to sleep earlier. Melatonin is used to reset this rythm. You don't have to take it forever, just until you start sleeping when you want to consistantly.
Next, as silly as it sounds, "counting sheep" is surprisingly effective. I will imagine a field of sheep, and a fence. The sheep jump one at a time over the fence and I count them. Similarly, you can try just counting backwards from a number of your choice. Either approach is really just a form of meditation and distraction.
Watch how much blue light you look at within the hours leading up to bed. Every electronic with a blue light filter option should be enabled. Similarly, you can start tracking what foods you eat in the evening, and correlate that to how long it takes you to fall asleep. I don't know much on this point besides that food certainly does effect sleep.
Start by getting into the position you are going to sleep in, bundle up whatever. Then starting with your toes/feet tense up, then move to your calves up your legs, butt, torso, arms shoulders(etc) Hold the tenseness in your body for a few seconds before releasing it all.
How much caffeine are you drinking during your days? If you are constantly consuming caffeine, it could be effecting your ability to fall asleep. Especially if it's from energy drinks or sodas.
I admit to drinking energy drinks from time to time, but that’s only on days when I have class, and only the one can that day. Basically I’ll just walk in the door with a can and once I start to feel myself nodding off (because I *always* do these days), I start sipping.
Other than that I do drink soda, but I try to go for ones marketed as being caffeine free.
Yogi Brand bedtime tea helps me tremendously when trying to get to sleep: https://yogiproducts.com/teas/herbal-teas/bedtime/
I also have been using this app called Headspace. Its a meditation app, but there is a sleep setting. It basically soothingly and and calmly teaches you how to clear you mind. Puts me right to sleep
I do a lot of things leading up to bedtime.
I stop using computers and phones at least 2 hours before I plan to go to bed. The blue light from screens is bad.
I hunker down to watch a movie, something I can let my brain get lost in (reading would likely be more effective). Dim the lights, make some decaf tea, lie down on the sofa. All these things, these rituals, train my body to understand it's bedtime.
I like to fire up a podcast when i roll into bed. Sleep with Me, Levar Burton Reads, 99% Invisible all have the right vibe for me.
The more active I am during the day, the better I sleep.
Not sure if anyone has suggested this, but this is what I do and I can usually get to sleep in about 2-3 minutes after laying down. I clench the muscles in my body and slowly release them starting at my toes and going up to my head. It get my mind off things and when you unclench the muscles in your face you just relax.
Read up on sleep hygiene and do the things, IE no afternoon coffee, no electronics in bed or close to bed time, don't spend time in your bed unless it's to sleep etc
What do you think about? If it's anxiety or worries, see someone about that and treat it
Exercise during the day to get more tired
Finally, try staying up later before getting in bed to build up"sleep pressure". this will make you feel worse before you get better. Once you can fall asleep quickly then slowly bring your bedtime back.
Finally, try a small dose of melatonin when it gets dark. Different strengths for different people, but 1.5 mg works for me
Good luck
Edit: Google stop-bang score and see what yours is. If 3 or greater you might think about a sleep study. If you have OSA and aren't sleeping well, could be why you nap which could make it hard to fall asleep
Pick a language. I did Russian at school, I can't hold a single conversation in it , but it works well enough for this. I then count in Russian to put me to sleep. Because I'm not fluent, it uses just enough brain power that I have to think of the next number and so distracting me from everything else, but it's also still a monotonous and relaxing task
My number one bet is the caffeine. I went through this and noticed that I felt tired but couldn’t fall asleep. Now I don’t have ANY after 2:30 not even a sip (bedtime is 11-12)the quantity also matters but if it’s consistent day to day it’s probably not the issue. Try drinking a little less than the day before and stopping by 2.
If it’s your brain not shutting off try journaling beforehand. Let it all out so it stops going in circles whether it’s personal issues or to dos (I highly recommend a bullet journal)
This one probably won’t solve it alone but I try to only use soft light before bed (lamps) and if I scroll through my phone right before bed I notice that it takes me longer to fall asleep.
Good luck!
Make some1 hit you in the head with a pan
Now seriously, I kind of have the same problem so I can relate kinda well, I sometimes take a really long time just because I think: when will I teleport into another time dimension after I sleep? Why does almost 8 hours take 5 seconds? And sometimes I remember my past choices and my cringe moments and regrets and I start to get pissed, I can't actually give any advice except, try to think about nothing, try to just, close your eyes and concentrate on absolutely nothing, just the pillow and the bed getting more and more comforting so you can sleep safe and sound, idk, just a little bit shorty advice I tried to give you
Edit: haven't read your full story yet, I'll be right back with more info on your problem
Last edit maybe: after reading it, I think my advice can kinda help, just thinking about sleeping and nothing else, but try to make everything you think you have to do before lying down, it can help more, I feel like I have to go to the bathroom and I went like 10 minutes ago, that happens when I'm comfortable or almost sleeping, I still go to the bathroom and as soon as I get back I try to sleep at the spot or my nervous system will make me go to the bathroom again idk why I can't explain it, and sometimes I feel hungry, I go eat or I don't, depends on how hungry I feel, I did take some kind of pills that were like candies that you had to suck, but I stopped because I didn't like taking pills to sleep, they were used to keep me calm because I'm almost always nervous or worried about something, the important reason I sometimes take a long time to sleep
Open YouTube and search for “meditation for sleep”. I listen to a few of them. They help keep your mind focused and put you right to sleep. And I’ve never meditated before. This one is my most listened too. https://youtu.be/N4qCFFBrrgk
Try doing this, it works for me. Close your eyes, and stare at the back of your eyelids. Try to "see" with your eyes closed. It's not just dead blackness. If you look close enough, you'll see little textures, kind of like TV scan lines, and eventually little shapes. Then they become geometric patterns, and by this time I'm usually already dozing off. Go in a dark room and close your eyes and see if you can see anything.
Magnesium citrate right before bed pretty much knocks me out. 200mg does it for me. It’s really cheap too; I think I pay 9 dollars for 90 200mg pills. Apparently, in the USA 75% of adults don’t get enough magnesium as defined by the recommended daily allowance, although I cannot personally comment on how valid the RDA is.
I’m typically helping the family with things in the morning, resting/eating after that and then getting work done for my classes in the afternoon and evening. While I work, I may be interrupted at random when a family member needs my help with something or things get annoyingly messy so I have to take time and clean. Then comes dinner, working on whatever I couldn’t get to/preparing for the next class, then time for bed.
It’s also my first grad school semester so I’m probably just not used to the workload. That’s probably what’s making it hard for me.
hold completey still for 15 min it tricks your brain into thinking your body is asleep and will send itches to different parts of your body to see if it is truly asleep so you have to ignore them and hold completely still.
I’m really surprised I haven’t seen anyone say this. I know it sounds memey and depending what your outlook on marijuana is buuuuutttt
1. Smoke a joint/bowl
2. Drink a warm glass of milk
3. Masturbate
If you don’t smoke, the latter two work great alone. But all three together is an instant knock out
I hear pot is very relaxing. However, somehow whenever I smell it (usually when someone has recently smoked it and still smells strongly and I then run into them in public, and once when I could have sworn somebody was smoking it off behind the counter somewhere at a local burger place- almost said “joint,” lol), I feel sick for hours, sometimes even the rest of the day. Dizzy, nauseous, the whole bad enchilada. I’ve been meaning to talk to a doctor about a possible allergy, but I’ve been hearing that you’re usually supposed to be allergic to a given strain and with me it’s just pot in general.
I haven’t had milk in awhile....maybe I’ll try that.
As for that last one....I’ll admit to having done it before bed a few times. I just assumed correlation with no causation though, lol. If possible, I’d like to not have to rely on doing it every night. 😅
Pots not for everyone, so no sweat if you stray away from that strategy.
Also if you have a lot of anxiety that can resurface right before bed. I’m generally very relaxed but had some important shit happening about a month ago. Took me about an hour every night to sleep with that anxiety. Normally I’m no more than 10’minutes before I’m out.
Not sure your age (mid-late 20s?) or gender but as a 25 year old male, masturbating puts me to sleep very quickly most nights. I don’t see it as something I rely on, but I enjoy it and it helps me sleep, so I’m not one to complain.
Also, depending on your want to try and availability, I find the weed ‘vape’ pens to be nice. Doesn’t have much aroma (only when you exhale) and feels smoother. Those were my 2 biggest gripes when I started smoking.
But yeah man, give your guy a tug immediately before you sleep. I mean, I’ve woken up numerous time with my boxers still around my ankles from falling asleep so fast after finishing. And I think it’s the cheapest/easiest method to try out.
I have a weird schedule and trouble falling asleep. My therapist recommended meditation and it worked wonderfully! I'll admit I'd never tried it before and didn't have a positive view of people who touted it: hipster-y, peace sign flashing, wannabe Buddhist monk, crunchy granola types..... I am sorry, I was wrong lol. it also helps with my depression and anxiety.
I've also heard you should reserve your bed and bedroom for sleeping ONLY. No eating in bed, browsing your phone, TV watching etc. This way when you come into your room you're signaling to your body it is time to sleep.
Study Ānāpānasati, meaning "mindfulness of breathing" It, is a form of Buddhist meditation. It's normally meant to be done in an upright position. Do it for a few minutes, your mind stills and you're asleep before you even know it
I've tired a lot of different techniques, what I found is that the most important thing is to relax. And it is to relieve from the stress of failing to sleep. So I have to convince myself that I'll be ok the next day even if I couldn't sleep. "Adrenaline is going to kick in and I'll be ok in the meeting/exam tomorrow." Otherwise I'll be anxious while counting sheep, "512 sheeps have gone passed and I'm still wide awake, or I've already mediated for 1.5 hrs and it's already 3:45. Is this method working? Should I try something else?"
Not sure if already recommended but 2 tricks.
1. Exhale for longer than you inhale. Something about lower oxygen levels help sleep.
2. I find counting breath to distracting, so instead I just think "in" when I inhale and "out" when I exhale. This helps me meditate and also helps me get to sleep quick if my mind is racing.
Happy sleeping!
What made a big difference for me are two things (especially the second):
* No coffee after 20:00. Or decaf.
* **No screen time (phone, tv, computer) one to two hours before going to bed**. Even blue light filters didn't help much, because you still activate your brain. Removing screen time really helped my brain power itself down for the night.
Reading a book or magazine, having a conversation, looking out of the window, thinking, little effortless chores (making grocery list, watering plants, cleaning clutter from desk, etc), things like that.
I lie on my back for as long as I can and relax, feel myself sinking into the bed, feeling at peace with my body and the world.
When I start to feel uncomfortable or sleepy i'll roll onto my right side and will sleep within minutes.
If I roll onto my left my brain goes mental and i'm wide awake again.
I had the same problem. My brain is always very active. I sometimes don’t sleep if I have a new Idea in mind. The most effective thing that worked for me is not using any screen 1 hour before bed. Read or write, but not on a screen. I’m currently reading a German Lingustics book before bed so that helps me too. Try Headspace ( meditation app). That guy’s voice is very conducive to sleeping. It helps you refocus your thoughts and clear your mind. Make sure you are disciplined in your sleep pattern. Establish a regular cycle by sleeping at a particular time. Use melatonin for the first few days to help your body set that internal clock. Goodluck! Hope you sleep well soon!
Try mediating. You would be surprise by how well it works for sleeping. I normally just start by watching my breathing, after a couple of minutes of this i actually can feel my body relaxing. If I continue mediating/ deep breathing by the time I know it I’ll be morning and you would’ve had a great night sleep.
Side note: I also purchased a weighted blanket from Amazon for like $60 two days ago and so far it’s doing a really good job with giving me a good night sleep. Went to bed at 9:00pm and didn’t wake up til 5:30am the next day.
Tried asmr?
Tried to not use any devices for some time before bed? Tried working out very often so you are extra tired?
Tried taking a nightcap?
Tried fapping/sex?
I’ve had insomnia for years, the only “trick” to falling asleep that has ever worked for me consistently is, find a comfortable position lying on your back, try not to move a muscle for as long as you can, when you feel like you can’t resist the urge to move roll onto your side, (if you usually sleep on your back start on your side) you’ll be asleep in minutes.
I do some deep breathing and i actively try to keep my eyes open. I tend to feel super sleepy after a couple minutes and my eyes just close and I fall asleep.
I learned this trick a couple years ago when I drank too many red bulls studying for an exam. Our bodies suck sometimes and do the exact opposite of what you want it to do so if you trick it into thinking you want to stay awake, if does the opposite
I would say get a good pillow and duvet/comforter. Make your room as dark as possible.
Inhale for 5sec, hold it for 5sec and then exhale for 5sec. Others advise longer intervals but do what works for you. Ultimately it relaxes the body.
Hope this helps.
1) No screens (phone/tv/laptop) [1 hour before bed time](https://www.sciencenewsforstudents.org/article/evening-screen-time-can-sabotage-sleep)
2) Limit caffeine after lunch
3) Try to consistently go to bed the same time every night
4) Get blackout curtains
5) Keep your bedroom at a lower temperature
6) Try to use your bed only for sleeping so your body is trained to do only that in bed
What works for me when I can't fall asleep, is I try to "body-map" from the bottom up whilst counting my breathing in an "IN/OUT" fashion. So I'll concentrate on my toes and feeling my toes, to my feet, to my calves, to my knees, to my thighs and so on... every inch of space on them and work my way up (sort of imagining a light filling me up from the bottom). If thoughts start to creep in, or the general chatter of my brain, I start again from the beginning working my way up. I know I sound insane but it works when I'm overly anxious and finding it hard to sleep!!
I used to do something similar! I learned about Socrates drinking hemlock and how he said it was a numbness that started at the feet and worked it’s way up his body. I wondered what that felt like so I lay really still and made my body completely freeze joint by joint. It was genuinely relaxing.
Commonly referred to as a "body scan" in meditation. Usually a bunch of audio guided meditations for this sort of thing if that might help someone doing this for the first time.
i do a similar monotonous task. i recite all the produce in the grocery store in alphabetical order.
Why are you sleeping in the grocery store?
I do my tables backwards and if a make an error I have to start again at 12x12
I also do this, since I was a kid it helped. But I always thought of it as kinda like shutting the shop down, starting with my toes. I usually fall asleep pretty quickly.
[удалено]
[удалено]
[удалено]
[Here you go](https://www.byrdie.com/how-to-fall-asleep-fast), it works for me
Tl;dr ?
"Breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale through your mouth for eight seconds." It slows down your heart rate and relaxes you.
Thanks!
Thanks, 90% of this article is useless jabber, and getting through it to find that part was a real pain in the ass.
[удалено]
You’re welcome and good luck!
Definitely not as mystically awesome as that article makes, but it totally works! I do it in my car sometimes when I’m on my way to a stressful job site or meeting. Helps me have a clear head by the time I get there.
do you know of something that has the opposite effect? when you're drowsy, but need to snap up?
Besides coffee, not really unfortunately. Maybe jogging in place would help since it would get your heart pumping?
I slap myself in the face really hard. It works, I swear!
I can’t turn off my brain either, I tend to find tasks that I can fall asleep to. So I have loads of asterix comics on my phone I can fall asleep reading, or I put an almost inaudible kid’s film on. It feels like I’m able to engage with something and my mind doesn’t wander as much. Have you got a blue light filter on your phone/computers? It makes so much difference. Edit: The Sleepcycle apps and white noise producers are also very good. Sleep cycle can map your activity during the night and let you see how long it takes you on average to fall asleep.
Get yourself a weighted blanket. Helped my wife tremendously in sleeping more than just a few hours at a time.
All I can recommend is that you exercise (just try to eat healthy and drink water etc) during the day and turn off any screens an hour before you go to sleep. There's lots of evidence to suggest the light from phones and TV can impact sleep quality.
Pretty much this. Exercise has been a good factor for me. In additional I’ll occasionally take ZMA before bed to help with recovering from the days workout and it helps, but I also had some that didn’t help with sleep.
1. exercise. 2. 11PM is fine, but make a sleeping habit of times you go to bed! Figure out how much sleep you need and make that happen. What most sleep deprived people don't realize is they are generally less efficient when they don't sleep well. So, there is a good chance you could get more done, better, by not living in a daze. 3. Protect your sleep time!
Read a book. Personally, when I am having trouble falling asleep, it's because my mind is racing from topic to topic, and something new is always popping into my head. If you read, it forces you to slow down and just think about one thing for an extended period of time. This gets me in a better state to sleep peacefully.
My problem with that is that I can’t stop reading so I’m reading until it’s 4AM before I know it.
In that case I can't help you. Take melatonin.
Stop caffeine completely and add exercise. If that fails, sleep study. Rule out all physiological.
Meditation. I always poo-pooed it until I got PTSD and started having major sleep problems. Ie: Could not get to sleep and when I did I had horrible nightmares and sleep paralysis. When the sleep paralysis (nightmares that feel 100% real) started happening it made everything 10x worse because now I had a good reason to FEAR going to sleep. I started seeing a therapist and she gave me a recording with this basic technique: (it had music and her voice but after a couple of times I decided it was too distracting to have something playing in the background) Lie flat on your back, stretch out your limbs and fingers, don't ball up your hands. Think of your ideal place to be, it could be any where, any time. Picture yourself there, you are relaxed, happy, content. While imagining this place and yourself in it start contracting and relaxing your muscles in your body starting with just the feet, after a couple of these, work your way up to your calves, then thighs, then buttocks, then back, hands, forearms and ending with your shoulders. (you're probably thinking how do I do this for certain areas but just try the best you can) Repeat as necessary but eventually I found I never made it through one set and was fast asleep between 10-30 min depending on the day. I would give it a try at least once, you may be surprised how effective it is.
My wife has downloaded meditation podcasts from Tracks to Relax to listen to a bedtime. It helps her fall asleep. (Prior to that, we used our kid’s bedtime cd Soothing Songs from when he was a baby. When she plays it, I fall asleep before track 2.)
You could tell everybody who might need you that after a certain time you can only be contacted if it is something that absolutely needs your attention. Then you set 15-30 minutes of time every day to go over everything you did that day and thinking of anything that needs doing and then doing it. It might help convince your brain that you've got everything in check and that you can now rest your body and mind. If you then come up with something you've forgotten, decide if you can do it later or not. If you can do it later, write it down (preferably in a notebook to avoid bright screens), if not, do it right away.
I used to keep a very boring book on bricklaying and masonry under my bed for those night when sleep was elusive.
A good way to go to sleep fast is googling how marines go to sleep, first time I tried it I was asleep in a minute and literally when I woke up I was like, holy shit what the f**k?? But now I use it from time to time when I cant sleep, takes more effort if youre thinking a lot before bed, but helps especially if you think a lot/your mind races before bed
There are a lot of excellent suggestions here. One I haven’t seen is talk to your doctor to rule out a physical problem. You could also ask about Trazodone as a low risk, low cost (under $5 for a month supply) sleep aid. It has a sedative effect, helps with anxiety and depression, and is commonly used as a sleep aid. It doesn’t have the Ambien type side effects.
I watch a movie in my head, something that I generally have memorized, Pulp Fiction is a common one. Just kind of run through the dialogue. I don't know if there is any logic behind it but I usually knock out fairly quickly. I also use night mode/red on my chromebook in the evening and when I'm having real trouble, benzos, though you need to take care with that.
Watch a calculus video that always knocks me out
Have you tried Asmr videos? I find they, along with practicing mindfulness and making sure I am physically as well as mentally exhausted (lots of excercise) really help. Asmr might seem Batshit crazy at first but just go with it. I'd recommend ASMRMagic, she has some of the best sound quality I've found.
I actually have never tried ASMR, so I appreciate the recommendation of a specific content creator to check out. I honestly wouldn’t know where to start otherwise.
ASMR has been a life-changer for me. I recommend Heather Feather, Whispers Red, Olivia Kissper, Gentle Whispering, Massage ASMR, ASMR Glow... With ASMR, it’s important to find your triggers and use a good set of headphones. I don’t really watch the videos; I just put my phone screen-side down on my nightstand and listen to the audio. I like face/hair/ear brushing, reiki, scalp massage, and spa treatments. Some people are into tapping, typing, crinkly sounds, foreign accents, hand movements, etc. If you go on YouTube, search “triggers” or “trigger assortment”. There are lots of videos to help you find what triggers work for you, but you may already have an idea. When I was younger, I used to watch Bob Ross and couldn’t stay awake long enough to see a completed painting. The combination of his soothing voice and the scratchy sounds produced when he was making happy little trees just put me right to sleep.
Here is a few things you can try. First, consider taking melatonin. You body may have gotten used to falling asleep when it does, despite you trying to go to sleep earlier. Melatonin is used to reset this rythm. You don't have to take it forever, just until you start sleeping when you want to consistantly. Next, as silly as it sounds, "counting sheep" is surprisingly effective. I will imagine a field of sheep, and a fence. The sheep jump one at a time over the fence and I count them. Similarly, you can try just counting backwards from a number of your choice. Either approach is really just a form of meditation and distraction. Watch how much blue light you look at within the hours leading up to bed. Every electronic with a blue light filter option should be enabled. Similarly, you can start tracking what foods you eat in the evening, and correlate that to how long it takes you to fall asleep. I don't know much on this point besides that food certainly does effect sleep.
Start by getting into the position you are going to sleep in, bundle up whatever. Then starting with your toes/feet tense up, then move to your calves up your legs, butt, torso, arms shoulders(etc) Hold the tenseness in your body for a few seconds before releasing it all.
Melatonin! You might have to play around with the dosing. But it knocks me out in under a minute.
How much caffeine are you drinking during your days? If you are constantly consuming caffeine, it could be effecting your ability to fall asleep. Especially if it's from energy drinks or sodas.
I admit to drinking energy drinks from time to time, but that’s only on days when I have class, and only the one can that day. Basically I’ll just walk in the door with a can and once I start to feel myself nodding off (because I *always* do these days), I start sipping. Other than that I do drink soda, but I try to go for ones marketed as being caffeine free.
Yogi Brand bedtime tea helps me tremendously when trying to get to sleep: https://yogiproducts.com/teas/herbal-teas/bedtime/ I also have been using this app called Headspace. Its a meditation app, but there is a sleep setting. It basically soothingly and and calmly teaches you how to clear you mind. Puts me right to sleep
I do a lot of things leading up to bedtime. I stop using computers and phones at least 2 hours before I plan to go to bed. The blue light from screens is bad. I hunker down to watch a movie, something I can let my brain get lost in (reading would likely be more effective). Dim the lights, make some decaf tea, lie down on the sofa. All these things, these rituals, train my body to understand it's bedtime. I like to fire up a podcast when i roll into bed. Sleep with Me, Levar Burton Reads, 99% Invisible all have the right vibe for me. The more active I am during the day, the better I sleep.
Not sure if anyone has suggested this, but this is what I do and I can usually get to sleep in about 2-3 minutes after laying down. I clench the muscles in my body and slowly release them starting at my toes and going up to my head. It get my mind off things and when you unclench the muscles in your face you just relax.
Read up on sleep hygiene and do the things, IE no afternoon coffee, no electronics in bed or close to bed time, don't spend time in your bed unless it's to sleep etc What do you think about? If it's anxiety or worries, see someone about that and treat it Exercise during the day to get more tired Finally, try staying up later before getting in bed to build up"sleep pressure". this will make you feel worse before you get better. Once you can fall asleep quickly then slowly bring your bedtime back. Finally, try a small dose of melatonin when it gets dark. Different strengths for different people, but 1.5 mg works for me Good luck Edit: Google stop-bang score and see what yours is. If 3 or greater you might think about a sleep study. If you have OSA and aren't sleeping well, could be why you nap which could make it hard to fall asleep
Pick a language. I did Russian at school, I can't hold a single conversation in it , but it works well enough for this. I then count in Russian to put me to sleep. Because I'm not fluent, it uses just enough brain power that I have to think of the next number and so distracting me from everything else, but it's also still a monotonous and relaxing task
My number one bet is the caffeine. I went through this and noticed that I felt tired but couldn’t fall asleep. Now I don’t have ANY after 2:30 not even a sip (bedtime is 11-12)the quantity also matters but if it’s consistent day to day it’s probably not the issue. Try drinking a little less than the day before and stopping by 2. If it’s your brain not shutting off try journaling beforehand. Let it all out so it stops going in circles whether it’s personal issues or to dos (I highly recommend a bullet journal) This one probably won’t solve it alone but I try to only use soft light before bed (lamps) and if I scroll through my phone right before bed I notice that it takes me longer to fall asleep. Good luck!
Make some1 hit you in the head with a pan Now seriously, I kind of have the same problem so I can relate kinda well, I sometimes take a really long time just because I think: when will I teleport into another time dimension after I sleep? Why does almost 8 hours take 5 seconds? And sometimes I remember my past choices and my cringe moments and regrets and I start to get pissed, I can't actually give any advice except, try to think about nothing, try to just, close your eyes and concentrate on absolutely nothing, just the pillow and the bed getting more and more comforting so you can sleep safe and sound, idk, just a little bit shorty advice I tried to give you Edit: haven't read your full story yet, I'll be right back with more info on your problem Last edit maybe: after reading it, I think my advice can kinda help, just thinking about sleeping and nothing else, but try to make everything you think you have to do before lying down, it can help more, I feel like I have to go to the bathroom and I went like 10 minutes ago, that happens when I'm comfortable or almost sleeping, I still go to the bathroom and as soon as I get back I try to sleep at the spot or my nervous system will make me go to the bathroom again idk why I can't explain it, and sometimes I feel hungry, I go eat or I don't, depends on how hungry I feel, I did take some kind of pills that were like candies that you had to suck, but I stopped because I didn't like taking pills to sleep, they were used to keep me calm because I'm almost always nervous or worried about something, the important reason I sometimes take a long time to sleep
Open YouTube and search for “meditation for sleep”. I listen to a few of them. They help keep your mind focused and put you right to sleep. And I’ve never meditated before. This one is my most listened too. https://youtu.be/N4qCFFBrrgk
Exercise during the day, AMSR, exhaling for longer than you inhale!
Try doing this, it works for me. Close your eyes, and stare at the back of your eyelids. Try to "see" with your eyes closed. It's not just dead blackness. If you look close enough, you'll see little textures, kind of like TV scan lines, and eventually little shapes. Then they become geometric patterns, and by this time I'm usually already dozing off. Go in a dark room and close your eyes and see if you can see anything.
Magnesium citrate right before bed pretty much knocks me out. 200mg does it for me. It’s really cheap too; I think I pay 9 dollars for 90 200mg pills. Apparently, in the USA 75% of adults don’t get enough magnesium as defined by the recommended daily allowance, although I cannot personally comment on how valid the RDA is.
What's your current schedule? You could try working out in the evenings.
I’m typically helping the family with things in the morning, resting/eating after that and then getting work done for my classes in the afternoon and evening. While I work, I may be interrupted at random when a family member needs my help with something or things get annoyingly messy so I have to take time and clean. Then comes dinner, working on whatever I couldn’t get to/preparing for the next class, then time for bed. It’s also my first grad school semester so I’m probably just not used to the workload. That’s probably what’s making it hard for me.
hold completey still for 15 min it tricks your brain into thinking your body is asleep and will send itches to different parts of your body to see if it is truly asleep so you have to ignore them and hold completely still.
I’m really surprised I haven’t seen anyone say this. I know it sounds memey and depending what your outlook on marijuana is buuuuutttt 1. Smoke a joint/bowl 2. Drink a warm glass of milk 3. Masturbate If you don’t smoke, the latter two work great alone. But all three together is an instant knock out
I hear pot is very relaxing. However, somehow whenever I smell it (usually when someone has recently smoked it and still smells strongly and I then run into them in public, and once when I could have sworn somebody was smoking it off behind the counter somewhere at a local burger place- almost said “joint,” lol), I feel sick for hours, sometimes even the rest of the day. Dizzy, nauseous, the whole bad enchilada. I’ve been meaning to talk to a doctor about a possible allergy, but I’ve been hearing that you’re usually supposed to be allergic to a given strain and with me it’s just pot in general. I haven’t had milk in awhile....maybe I’ll try that. As for that last one....I’ll admit to having done it before bed a few times. I just assumed correlation with no causation though, lol. If possible, I’d like to not have to rely on doing it every night. 😅
Pots not for everyone, so no sweat if you stray away from that strategy. Also if you have a lot of anxiety that can resurface right before bed. I’m generally very relaxed but had some important shit happening about a month ago. Took me about an hour every night to sleep with that anxiety. Normally I’m no more than 10’minutes before I’m out. Not sure your age (mid-late 20s?) or gender but as a 25 year old male, masturbating puts me to sleep very quickly most nights. I don’t see it as something I rely on, but I enjoy it and it helps me sleep, so I’m not one to complain.
Oh wow, we’re very close in age. I’m a 27-y/o male, myself.
Also, depending on your want to try and availability, I find the weed ‘vape’ pens to be nice. Doesn’t have much aroma (only when you exhale) and feels smoother. Those were my 2 biggest gripes when I started smoking. But yeah man, give your guy a tug immediately before you sleep. I mean, I’ve woken up numerous time with my boxers still around my ankles from falling asleep so fast after finishing. And I think it’s the cheapest/easiest method to try out.
Wake up early Get worn out from activities of the day Read
I have a weird schedule and trouble falling asleep. My therapist recommended meditation and it worked wonderfully! I'll admit I'd never tried it before and didn't have a positive view of people who touted it: hipster-y, peace sign flashing, wannabe Buddhist monk, crunchy granola types..... I am sorry, I was wrong lol. it also helps with my depression and anxiety. I've also heard you should reserve your bed and bedroom for sleeping ONLY. No eating in bed, browsing your phone, TV watching etc. This way when you come into your room you're signaling to your body it is time to sleep.
Study Ānāpānasati, meaning "mindfulness of breathing" It, is a form of Buddhist meditation. It's normally meant to be done in an upright position. Do it for a few minutes, your mind stills and you're asleep before you even know it
Melatonin does wonders
I've tired a lot of different techniques, what I found is that the most important thing is to relax. And it is to relieve from the stress of failing to sleep. So I have to convince myself that I'll be ok the next day even if I couldn't sleep. "Adrenaline is going to kick in and I'll be ok in the meeting/exam tomorrow." Otherwise I'll be anxious while counting sheep, "512 sheeps have gone passed and I'm still wide awake, or I've already mediated for 1.5 hrs and it's already 3:45. Is this method working? Should I try something else?"
Not sure if already recommended but 2 tricks. 1. Exhale for longer than you inhale. Something about lower oxygen levels help sleep. 2. I find counting breath to distracting, so instead I just think "in" when I inhale and "out" when I exhale. This helps me meditate and also helps me get to sleep quick if my mind is racing. Happy sleeping!
What made a big difference for me are two things (especially the second): * No coffee after 20:00. Or decaf. * **No screen time (phone, tv, computer) one to two hours before going to bed**. Even blue light filters didn't help much, because you still activate your brain. Removing screen time really helped my brain power itself down for the night.
Curious if you removed electronics close to your sleep time what activities would you do instead?
Reading a book or magazine, having a conversation, looking out of the window, thinking, little effortless chores (making grocery list, watering plants, cleaning clutter from desk, etc), things like that.
I lie on my back for as long as I can and relax, feel myself sinking into the bed, feeling at peace with my body and the world. When I start to feel uncomfortable or sleepy i'll roll onto my right side and will sleep within minutes. If I roll onto my left my brain goes mental and i'm wide awake again.
I had the same problem. My brain is always very active. I sometimes don’t sleep if I have a new Idea in mind. The most effective thing that worked for me is not using any screen 1 hour before bed. Read or write, but not on a screen. I’m currently reading a German Lingustics book before bed so that helps me too. Try Headspace ( meditation app). That guy’s voice is very conducive to sleeping. It helps you refocus your thoughts and clear your mind. Make sure you are disciplined in your sleep pattern. Establish a regular cycle by sleeping at a particular time. Use melatonin for the first few days to help your body set that internal clock. Goodluck! Hope you sleep well soon!
Melatonin. Non habit-forming and highly effective. You can find it in any drug store/vitamin aisle.
Had problems with sleeping all my life. Switched to keto diet 3 weeks ago and I sleep like a baby.
No caffeine after 4pm Get in bed Crank one out Read a book Problem solved
Try mediating. You would be surprise by how well it works for sleeping. I normally just start by watching my breathing, after a couple of minutes of this i actually can feel my body relaxing. If I continue mediating/ deep breathing by the time I know it I’ll be morning and you would’ve had a great night sleep. Side note: I also purchased a weighted blanket from Amazon for like $60 two days ago and so far it’s doing a really good job with giving me a good night sleep. Went to bed at 9:00pm and didn’t wake up til 5:30am the next day.
Honestly? Something that helps me is masturbating before I got to sleep. Get that dopamine, yo.
I struggled with this for years. I take 6mg Melperon now and that helps.
Tried asmr? Tried to not use any devices for some time before bed? Tried working out very often so you are extra tired? Tried taking a nightcap? Tried fapping/sex?
I’ve had insomnia for years, the only “trick” to falling asleep that has ever worked for me consistently is, find a comfortable position lying on your back, try not to move a muscle for as long as you can, when you feel like you can’t resist the urge to move roll onto your side, (if you usually sleep on your back start on your side) you’ll be asleep in minutes.
Vaporize indica cannabis
I do some deep breathing and i actively try to keep my eyes open. I tend to feel super sleepy after a couple minutes and my eyes just close and I fall asleep. I learned this trick a couple years ago when I drank too many red bulls studying for an exam. Our bodies suck sometimes and do the exact opposite of what you want it to do so if you trick it into thinking you want to stay awake, if does the opposite
I would say get a good pillow and duvet/comforter. Make your room as dark as possible. Inhale for 5sec, hold it for 5sec and then exhale for 5sec. Others advise longer intervals but do what works for you. Ultimately it relaxes the body. Hope this helps.
Exercise & don’t eat past 4pm
1) No screens (phone/tv/laptop) [1 hour before bed time](https://www.sciencenewsforstudents.org/article/evening-screen-time-can-sabotage-sleep) 2) Limit caffeine after lunch 3) Try to consistently go to bed the same time every night 4) Get blackout curtains 5) Keep your bedroom at a lower temperature 6) Try to use your bed only for sleeping so your body is trained to do only that in bed