It takes a while to rewire your brain for healthier sleep patterns, and there's no one thing that will work for everyone. Some things I've tried and had success with include: -15 minutes of some form of exercise after supper. Even just going for a walk can help calm your brain and tire your body out -I know a lot of people are saying no screen time for 2 hours before bed, but if that isn't possible at least switch on your phone's blue light filter and try to avoid anything that excites/angers you -You could try a guided sleep meditation. It walks you through relaxing your body and helps get you in the sleep mindset -Try to limit your bedroom to the place you sleep/have sex. Don't hang out in there, don't have your home office or tv in there, etc. This teaches your brain that when you are in the bedroom, it's sleep time -No snacks for at least an hour before bed and no water either. Needing to get up to pee ruins any relaxation progress you might be making
Honestly the big thing is to be prepared for this to take a few months. Habits take time and effort to change
If you drink caffeine 1. Find out how caffeine sensitive you are and test what's the latest you can drink it without it disrupting sleep. If you drink it a lot and can drink before bed and still sleep. Just start cutting yourself off at 6-7pm for now
2. Put blue light blocker on your phone and have it set to start filtering at sun down. Additionally, 1 hour before bed turn off any screens that don't have a blue light filter.
3. When it's the time you want to go to bed. Just turn off any screen. Sit there until you're bored and you can easily walk to bed.
4. Put your phone on silent. And go to bed at the same time every night.
5. Be done eating and drinking 2 hours before bed
When you have the same bed time and get more sleep you'll more naturally want to sleep at the same time so force yourself to do the same time for now
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Anonymous
(36-45)
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Try to excercise during the day, also no caffeine after 1pm. Stop eating after 6pm. Go to bed at 8pm, do not look at your phone, or have your TV on. If you have to have noise, get a white noise machine, or play soft music. They also sell cbd oil with melatonin and it helps to relax.
I study a lot so I have to have discipline. However when I can not fall asleepnor im anxious I either listen to Headspace sleep meditation or I take melatonin. If its still not happening I go for a run and exhausted fall asleep on a yoga mat by the treadmill 😁
1. Have a quiet bedroom. 2. Have a dark bedroom. 3. Have a cool bedroom (your brain will rest better if the temp is few degrees down). 4. Be the only one in your bedroom. ;- ). (You getting HIM up might be keeping YOU up). 5. Try to go to bed at the same time each night. 6. Try to wake up at the same time each morning. 7. As soon as you are able after waking in the morning, go outside in the sunshine for several minutes to help set your circadian rhythm's "clock". 8. A couple hours before you go to bed, take a leisurely walk outside. 9. Four to five hours before you go to bed, stop having anything with caffeine. 10. Check with your doc about a melatonin supplement takes a half-hour before bedtime.
Most important thing I find for getting an early night is to set a schedule. 1. The time with you will stop doing other things and begin your wind down, this should be about an hour before sleeping. 2. During the wind down don't use electronics like phones and computers and reduce the lighting in the room you are in. 3. Wind downs can include a bath, reading a couple of chapters of a book, meditation, listening to low slow music etc. 4. Prepare your sleep space, get water and anything ready that you want for the night. 5. Makes sure your sleep environment is comfortable, so not warm and not cold. Draw your curtains and cut out noise. Sleep sprays can be effective at creating a calming environment. 6. Masturbation can be a good way to relax before bed but try not to use a phone screen for porn.
I had more organized sleeping schedule before lockdowns but during this pandemic.. my whole schedule got messed up and ofcourse my sleeping schedule aswell. I started to fix it a bit tho.. by only doing these 4 things ;
1. I stopped eating way too much food after 21.00 PM, I especially quit eating foods which can give me energy and strength ( such as banana, nut, almond.. I cut carbohydrates and fats after dinner )
2. I started to drink natural teas which will make me feel relaxed.
3. I started to decrease the light in my room before sleeping, it really helps a lot.
4. I started to watch 10-15 minute of "satisfying videos" just before sleeping, seriously whenever you focus on something which makes you feel satisfied and relaxed, then your body starts to get into sleeping mode so it helped me a lot.
The first couple of days will be hard. On your first day you might have to force yourself to wake up if you have a bad sleeping schedule. My advice: stay active throughout the day. Don't sit around doing nothing or scrolling through social media. Basically keep yourself occupied. You would usually want to have a break around the afternoon. You could use a planner app on your phone to remind yourself of upcoming tasks or activities you want to do. Don't stay up late on your phone. Just put an alarm for the next day and place it somewhere that is not in the reach of your hands.
You have to schedule your time and start living by the schedule. You'd start not drinking stuff with caffeine in it just before bed. You'd also stop trying to get 2 days worth of work done in 1 day. Then you control what happens and not random feelings/hormones/unrealistic plans.
1. Piss off a boxer 2. Alcohol 3. Get mental help if you thought 1 and 2 were good ideas 4. Get melatonin 5. Exercise in the day time 6. Within 2 hours of bedtime, put away ALL electronics. Read a book or do something calming that does not emit light. 7. Eat a heavy, starchy meal.
Try taking some melatonin, once you lay down try to keep yourself in a meditative state. Fully dead weight your body in a comfortable position and stay like that and just relax. Works for me it seems like but then again I have a bed to myself because I live alone, rural household so it's quiet outside, no pets or anything so nothing to disturb me at all while I do this
It’s thoughts that will keep me awake. If I write them down I can allow my mind to rest knowing they will be there in the morning, I no longer have to think about them.
Two things that help me sleep are forgiving my enemies and prayer or loving kindness meditation. When I pray it’s not words, it’s emotional outpouring and mental fellowship with the idea of divine love and the patience thereof.
I have kids. Haven't gone to bed early in years. In my single years I used to find reasons to stay up. Now I'm begging for reasons to go to bed early. Circle of life, I guess.
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Anonymous(36-45)
