No screens for two hours before bedtime.
Read a book or listen to music.
Melatonin works for me.
Hot shower.
this post was submitted on 01 Nov 2024
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No phone, No light, no noise, slightly cold temperature, read a book, have vigorous sex.
Alternatively some strains of weed also work allegedly.
I'm able to sleep almost immediately basically wherever I lay my head, so I've never really had any problems sleeping. However the most important change I've ever made for sleep quality was how I consume caffeine. Yes, I believe you can fall asleep while totally wired, I can too. The problem is that the sleep quality will be terrible and definitely can contribute to insomnia.
So first, the FDA nailed the appropriate amount of caffeine in a day. Don't consume more than 400mg in a day, and keep track. Too much caffeine with overstimulate you and will contribute to any feelings of anxiety while awake or trying to sleep.
Second, stop consuming caffeine several hours before bed. The biological half life of caffeine is between 6-8 hours, so if you have 400mg at 2pm, you'll still have roughly 200mg in your system at 10pm. That's where your sleep quality will get impacted. My personal rule is that I should space out my consumption over the morning, and stop having any caffeine at all in the afternoon.
I haven't seen exercise mentioned nearly enough in this thread. Doing an hour of yoga before bed makes sleep soo much easier.
Warhammer 40K lore.
Have a 2 year old that falls asleep at 9, wakes up at 2:30ish Falls asleep at 4:30 after 2hrs of struggle and the wakes up at 0630.
Do relaxing activities before bed.
Step 1: Acquire idiopathic hypersomnia
Step 2: Sleep and never stop
In addition to all the above, I found a weighed blanket really helped me. Make sure your room is very dark, pitch black. If it is not, upgrade your blinds or a sleep mask. I got one that's simple and cotton and it works wonders.
Now its winter I also have a heated blanket.
Take 1 g of niacin and 1 mg of melatonin right before bed.
I agree that niacin is great for sleep, but that’s quite a large dose of niacin. The average person is going to have a pretty significant flush effect just from a 50mg dose. 1g is gonna prickle and burn like nobody’s business.
That's strange. Most niacin doses that I have seen are in the 500 mg range and the suggestion I was told was to take one gram and I don't notice any weird issues from it at all.
the niacin is supposed to help reduce free fats in your bloodstream and prevent or reverse atherosclerosis and to help get your blood flowing.
Exercise. If you aren’t physically tired you’ll have a hard time falling asleep. Most people with physical jobs have no problem sleeping.
Working out helps a bunch.
Medication:
Diphenhydramine 50mg.
Then diphenhydramine + Melatonin (20mg) (if I want to be dead asleep but will be groggy in the morning. Only used as last resort).
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Progressive relaxation. Seriously.
How To Trick Your Brain Into Falling Asleep | Jim Donovan | TEDxYoungstown https://www.youtube.com/watch?v=A5dE25ANU0k
Meditation works really well for me.
This is what I tell my children, get comfy, relax your body, close your eyes, and think of something happy.
dont move at all. get comfy, then stop moving. dont even scratch a slight itch
I heard the US military swears by a bodyscan meditation exercise. That works for me, or at the very least calms me way down. Sometimes I'll try and take a short walk through the night, because I love it, but thinking about leaving the bed an getting ready for outside makes me very sleepy :) . Good luck falling asleep, unwanted awakeness is super boring and gets old really quick.
- Partial tip: There's often the suggestion of concentrating on breathing, usually with some kind of regular pattern. This is an alternative to try.
You'll need to have been in bed for a while, mind racing. Take how extreme that racing is and then taking a similarly extreme, almost uncomfortably deep breath to match it. This requires having been in bed for a while.
Hold it for a bit. Don't count seconds - avoid numbers. As soon as you get the vaguest hint from your body that you need to let it out and breathe normally again, do so. Try to relax as much of yourself as possible as you do that. This is not a "hold your breath till you pass out" thing. You want to go back to breathing normally.
If the breath was too deep and that freaked you out a bit, try going a bit more shallow on the next one.
This has sometimes worked for me, especially if I've been asleep already and can't get back to sleep.
Sometimes I've tried a regular breathing exercise after that.
Other times I have got out of bed and done something mindless for a while until I felt tired again. No doomscrolling.
- More traditional tip: No caffeinated beverages for at least 6 hours before you go to bed. Yes, six. Nine's even better.
Close your eyes and lie very still
Controlled breathing
Jack off first
routines routines routines. same bedtime, same wake up time. if you establish a routine, it should take 14 days to kick in
Anesthesia