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Since I work night shifts I have to do certain things to help me sleep because it's much harder to sleep in the day, especially during summer when the days are bright. I always find it much easier to sleep during winter.
1) Avoid light for an hour before sleeping
Your sleep pattern is affected by light. In order to sleep you have to produce a hormone called melatonin, and light prevents your body from doing so. If you can, get black-out curtains to block the light from outside and sit in the dark for an hour or two before sleeping. What I also do is wear a sleep mask to block out light completely.
Avoid screens before bed too if possible - TV, laptop, mobile phone. On laptops and mobile phones one thing that can help is a blue light filter, because it's really blue light which fucks up melatonin production. If you're into reading, get a lamp and read a book instead.
2) Listen to something
Often what happens when you try to sleep is that you can't switch off your mind. I often struggle with this as my mind begins to race. What I do to stop this is I listen to an audiobook with ear-phones, with the volume low enough so that I can only just hear it. As I listen to it my racing thoughts switch off and I begin to drift off, then I'm asleep within 5-10 minutes.
Some people also like white noise, there are plenty of videos on youtube you can find for that. Others maybe like to play the radio on low, something which I used to do a lot.
Sometimes I'll even use binaural beats. The idea behind binaural beats is that you'll play sounds with two different frequencies in each ear, and this will affect your brain in certain ways. It has to do with the frequencies of brainwaves. In different states of consciousness our brain operates on different frequencies.
Delta: deep sleep
Theta: REM sleep
Alpha: Relaxed but awake (the time before sleeping/after waking)
Beta: Focused attention, alert
Gamma: Highly alert
The idea is that you use theta or delta brainwaves to induce sleep. There aren't a huge amount of studies that have been done on binaural beats and there are many who make silly and ridiculous claims about it, but in some studies it has been shown to help people with anxiety and with sleep.
I also have issues with insomnia, my result was use of medications
I use something called Zopiclone and I take one pill at 9:00pm and it comes into effect 1 hour later. I recommend that when you take it, you don't go to bed until everyone, EVERYONE else also goes to bed.
My reasoning for the above is because I found if I took the pill at 9:00 and went to bed at 10:00, I would not get sleep because my family go up at 11:00, causing me to wake up again when they come up to get ready for bed, rendering the medication less helpful.
If you go up with everyone, the pill is more likely to have a good effect and while I will honestly say I still have some sleeping problems, it is no where near as bad as it used to be :)
(An opinion from an insomniac to a fellow insomniac, it is currently 7:03PM over here) :)
A couple weeks ago, I was getting about 3 hours of sleep in 4 days! I just could not sleep at all, so i would give up and get up to do some uni work, then go to work without sleep lol, I was in a really bad state by then, constantly dizzy and irritated. I went to the drs and he prescribed sleeping pills😒
I'm not a fan of taking them but sometimes you just have to. I get about 4 hrs sleep a night now and only take a sleeping pill when the lack of sleep starts getting to me.
Sleep is soo important, hopefully it will go away for you!
I have this app called Rain Rain. It has different sounds of nature and what not. You can choose what you want to hear & you can put multiple sounds together. It helps me bc hearing the sounds for a while are relaxing.
Go see a medical doctor and get help with this issue. Two hours a night is a real problem. You won't be productive at work, school or anything else.
There's lots of tips in here, if you're interested:
What techniques do you use to help fall asleep? Any insomniacs out there? ↗
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if you use the computer late at night, you should install f. lux. The program is designed to reduce eye strain during night-time use, helping to reduce disruption of sleep patterns, it will adjust the display color temperature according to location and time of day, you should turn on the blue light filter in your phone. f. lux help me a lot, now I sleep a lot better.
Try subliminals on youtube while you sleep, also try wipe all negative energy videos there's 8 hour ones, also you may be stressed out try taking minerals like calcium, And bitamin b12, b6 but i suggest you buy the nutrilite brand. I have sleeping problems too trust me the calcium from nutrilite will put you to sleep , and its safer than dangerous pills, and better you can't overdose but dont taje too much.
Don't know. I have a similar problem due to constant mild indigestion. It's not bad enough to keep me from going about my business, but when I try to sleep it's just enough to prevent it, until I finally fall asleep from sheer exhaustion, only to wake up too early.
A good fuck, but if that can't be done then I get up and do something mondane for a little while then try again. But a change in lifestyle will often help, like workout every day, healthy food, stop coffee after 18. Go to bed the same time every day, stop with the phone in bed thing. But here is a crazy one that sometimes work, turn around, sleep at the foot end instead, something that small change help for that night.
Exercise sometime in the day, take sleeping medication I was prescribed, sex, listening to rain on tent audio, and reading very very boring super scientific articles
Diet affects mine. I try not to east after 6 pm and I am fast asleep by nine! If I eat before bed then I am screwed.
Could be an array of things. You just need to take them 1 step at a time and figure out what the issue is!
No idea
Since I started working, I have no problem falling asleep
Asmr does the trick for me!
Tom Day’s electronic ambiance music on YouTube 😴🎧🎼❤️
I'll watch a movie or plug my headphones in and listen to some music.
I like to listen to Lofi music or edited songs, for example "I love you by billie eilish but you're driving in the rain". I dont know why, but listening to my favorite songs while rain sounds are playing in the background has become a life saver.
music, darkness , and i also sometimes take melatonin
Insomnia has many possible causes, including stress, anxiety, depression, poor sleep habits, circadian rhythm disorders, all of which can be treated with a change in your diet and physical activity
A good book, music or asmr🙈😂
Masturbation I’m serious it helps
Wine
NyQuil!!
Melatonin vitamin
420-some herbs
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