Don't change anything it will come in handy when you have children, ok funny answer out of the way. When it comes to sleep, everyone's different, because every day is different. You may have a similar routine, but you're experiences and interactions with people and your environment vary. Try all different types of methods until one works. Some nights I force myself to lay down and I repeat to myself over and over "I want to go to sleep," other nights I turn on The Office repeats and silently laugh myself to sleep. I'm guessing your single, otherwise cuddling up with your significant other works too, it's very comforting and relaxing. Like I said, you may need to run through a bunch of methods each night to see what works for that night, because it's going to change throughout your life.
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I struggled with the same thing. This is what I do to get 8 hours or more a night:
1. No TV, phone, laptop, etc for an hour before I go to bed. (I know. *gasp* but how?) This is seriously a huge part of it. Looking at screens wakes up your brain and reduces melatonin (the sleepg hormone) I read or do something else an hour before I go to sleep
2. (This is gonna sound new-age-y and dumb, but it works for me) I have a recording of a hypnotist who puts you in a deeply relaxed, pre-hypnosis state. Seriously, it's like 20 minutes long, I'm out in 5
3. All else fails, jack off. That always makes me sleepy
I personally looked at it like, I can get screwed at work for this or I can go to bed right now. Bed looked pretty nice to me in contrast to not receiving a paycheck that week.
I am having insomnia issues too. I refuse to take pills for it.
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For me, I turn the lights down low 30 minutes before bed and turn off electronics 1 hour before bed. I generally read something (not in an electronic device), and that helps great
You have to train your mind to wind down hours before you're ready to sleep. Get into a routine. Focus your imagination on something simple and boring. Read something technical. Read something boring. Listen to sleep music or white noise/ waterfalls on youtube. Listen to someone giving a speech of sorts / talking (online recording).
Set the mood before bed.
Dim the lights, turn on a soft pink salt lamp for example, read or listen to a book, snuggle in.
It'll be easier to get into the sleepy mood.
Avoid bright lights during this time.It's unhealthy but staying up for a day to reset yourself if you don't have anything to do lol
it was hard very hard, but i got used to it, eventually. but still i do have insomnia issues, but i never take any pills. just go to the gym everyday and workout really hard, that will make you tired
Get off your phone, tense up your muscles a lot, and stare at the ceiling with your eyes open and you will feel more tired
I am having insomnia issues too. I refuse to take pills for it.
Sleeping pills have the opposite effect on me..
I got on a schedule.
Talk to a doctor.
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