… I just wanna sleep
Achieve alot during the day
Write about the things that worry you the most.
My (probably not very healthy) hack is to watch YouTube. My brain focuses on one thing and all the thoughts keeping me up just stay quiet.
If you have persistent sleep problems even after applying all the advice, if you can afford it, consider taking a sleep test/study to learn what’s the core issue
Drugs hard core prescription sleeping pills. I’m sorry but if you’re as desperate as I was and have tried everything then hard sleeping drugs typically with a benzodiazapine in it
Look up Progressive muscle relaxation: https://en.wikipedia.org/wiki/Progressive_muscle_relaxation
There are plenty of videos on YouTube, try a few and pick one you like.
Concentrating on breathing also helps.
First your bed is for sleep and sexy times and nothing else. That way your body is conditioned to go to bed whenever you lay down. Doing other actions in your bed reduces this impulse.
Second, monitor your stimulant usage which includes tea, soda or coffee. Caffeine impacts your sleep more than many realize.
Finally stop lolking at screens an hour or so before bed.
Previously I used the 4-7-8 method (take a deep breath for a 4-count, hold it for a 7-count, exhale for an 8-count). I did that until I fell asleep.
Recently I started deep breathing/exhaling (no counting) and it works just as well.
Imagine a place where you are most cozy and visit it every night when you try to sleep. And then maybe sound machines. And finally, deep breathing. Slowing your heart down through this will physically make your body want to go to sleep (so basically meditiation).
I do all of these in tandem, I have the sound machine going and I settle into my cozy part of my brain and then imagine my lungs as a cup filling up with water to the top while inhaling and then draining out as I exhale. The trick with this is to not stress yourself thinking about if you’re doing your breathing right, just try and relax and focus.
Also melatonin. But that isn’t effective for every situation.
Good luck.
I had sleep issues for years, almost failed high school because of it and then I was late to my own graduation. Now I have a routine that serves me well: Wake up and go to sleep at the same time every day, no caffeine, no sugar at night, nightlight on my monitors at night, listen to boring audiobooks with a sleep timer, don’t lay in bed watching TV.
Drink for 48 hours straight.
New years was fucking way to much this year.
Breathing exercises, actuating that vagal nerve
You know… ( ͡~ ͜ʖ ͡°)
Not really
I think this person means masturbation. Which doesn’t work, there is far, far better advice here than waxing the dolphin.
Sleeping hygiene is a good point. No phone in bed.
But also try to make it cozy
Have a nice duvet cover, I like cotton. No synthetics. Change it more often.
Temperature in your bed room should be lower, open your window before going to bed.
Have good curtains. But not too dark. Whenever I have a window shutter and I close it completely, I just don’t wake up and sleep over 8-10 h.
Here are my things I do when I can’t sleep
If my feed are cold, wear socks, or cloth but don’t heat the room too much.
Try to sleep in a different room (if you can). When I am just too active I move to my sofa for a change. It really helps me.
Important question. Are you alone or is someone next to you. If your sleeping schedule or preferences don’t mix with your partners, try separate beds. Cuddling sounds cute until you cannot sleep because of a snoring person next to you. And don’t be angry when your partner prefers to be separate.
I follow all those ideas except the couch. When I can’t sleep I change the scene, I sit in my bed and start reading. Eventually I’m sleepy enough to lie down again.
If I can’t sleep again I go back to reading. This is just to not associate lying down in bed and not sleeping. Reading in another room is probably best though.
As someone who is disabled my go too is a nice comfortable bed, my service dog by me, a weighted blanket which never new how amazing it helps my sleep. And my CPAP machine.
These help me sleep, oh also I have sleep as android help me track my sleeping patterns and play thunderstorms every night to drown out everything around me so my brain can relax
Sleeping is my super power - I fall asleep within two or three minutes every night. Here’s how I do it.
- No caffeine ever.
- Listen to the same white noise track every night while sleeping. Your brain will recognize that the track equals time to sleep.
- Go to bed at the same time every day, even on weekends.
- Don’t hang out in bed. The bed is only for sleeping or sex. No phone use in bed.
difficult when you only have 1 room
Like a studio apartment? Maybe it would help to have a “daytime setup” for your bed where pillows and cushions make it more like a couch, and a “nighttime setup” where it’s made up to sleep.
more like, I live with my parents, but hey, thanks for the tip! I never thought about this, I’ll try it.
Not possible when you works different shifts
Howso? Like some nights you get off at 5pm and sometimes you’re working til 9?
Sometimes I work all night
That there is your problem. Circadian rhythm is a real thing.
Yup, ok, that’s like trying to sleep on extra super difficult mode. Follow all the advice you like on here, but definitely get yourself some sleep meds. A therapist can prescribe them for you, and they’re typically easier and cheaper to find/schedule than a regular doctor.
That’s unfortunate. Hopefully you can at least have a set schedule on most nights since you can’t do it every night.
To add to this. If you can’t sleep after about 15-20 minutes get out of bed and do something to relax your brain. Reading or meditating works well. Definitely no phone or TV, don’t read anything captivating. Read something boring you aren’t into. After you feel ‘sleep pressure’ go back to bed.
Over time this helps your body associate the bed with just sleeping. But it takes time and dedication. Find a routine.
Also highly recommend always going to bed and getting up at the same time, even weekends.
