When you have trouble sleeping what do you do?

Question

Adventurer23 · Accepted Answer

Sorry in advance for the length of my reply! lol...

If I can't sleep I usually turn my bedside light on and read. Works like a charm. Most times within about 15-45 minutes I'm ready to sleep.

However, there are other things you can do to help regulate your sleeping pattern as well. Stick to a regular and disciplined sleep schedule with a reasonable and defined bedtime every night, which will help signal your mind and body for sleep at a specific time.

Regular exercise can make a huge difference in regulating your sleep pattern as well. And I don't mean going to the gym. Even things like going for daily walks can be beneficial too. I know when I stay active I sleep deeper and with more regularity. Same thing with food. Don't eat late at night because the digestion, metabolizing and energy production from eating later at night can keep you up. Cut yourself off from desserts and snacks about 3-4 hours before sleeping.

This is a hard one to do, but it can do wonders for regulating your sleep: absolutely no TV, phone, gaming or computer time 30-60 minutes before bedtime. All of these things keep your brain activated, engaged and awake, so cutting these stimuli out before you go to sleep helps your mind and body wind down into a pattern that is more conducive to sleeping. Oftentimes the best thing to do with that time is to read a bit before sleeping. It doesn't activate your brain like other visual stimuli and it can help you to wind down for the night.

Also, absolutely NO phone time in bed! This is the worst one of all. Again, looking at your phone in bed only keeps your brain simulated, alert and awake. The idea of sleeping is to wind yourself down for rest, so any external stimuli is a no-no before and during bedtime.

Try to keep your bedroom at a comfortable temperature, which includes the right kind of bedsheets and blankets for the temperature in the room and for your sleeping preferences. A slightly cooler room (but not cold) actually helps you to sleep. If it is warm or hot it can cause you to take longer to get to sleep or even stay awake. Play with your thermostat settings or the vent in your bedroom (if you have either) to regulate the temperature for better sleeping conditions.

Light can be a factor too. During the evening, turn off unneeded lights and dim the light levels in your living room or wherever you are. Bright light can also act as a stimuli as well. In nature, when the sun sets, most animals go to sleep and, before the advent of electric lighting and modern electronics, the vast majority of humans were regulated by the sunset too (i. e. lower light levels). We're no different now, and by lowering the lighting in your home later in the evening, it helps to regulate your mind and body and get it ready for sleep. This also applies to your bedroom as well. No bright lights, as dimmer lighting is more conducive toward winding down for sleep. Plus, an added side benefit, the lower power consumed every evening equals a less money you need to spend on your electric bill! It may not sound like much, but it actually adds up over months, years and even decades.

Also, if your phone, TV or computer has such a setting, set it to Night Shift Mode (or something similar). This is a setting that very slowly dims the brightness of your screen over the course of the evening (it's hardly even noticeable) so it's not as bright and doesn't keep you as alert and awake as a brighter screen. This setting may have a different name for different devices, but it's a worthwhile thing to do that helps you wind down for the night (before shutting all devices off).

I also try to not have any caffein after 6PM. Cutting off your caffein intake after a certain time in the evening will do wonders if you typically drink coffee, tea or any other food item with caffein in them. Even chocolate has enough caffein in it do disrupt your sleep. Oftentimes, a decaf or herbal tea before bed really helps me to wind me down for the night and gets me ready for sleep too.

Anyway, I'm sure there are more things I'm not remembering, but those are some things you can take into consideration. But the best thing for better sleep is consistency with any and all of the things I mentioned. Even changing one or two habits can be beneficial. Best of luck to you!

Anonymous · Accepted Answer

Problems: I believe I may be a light sleeper.

I also have lived with loud snorers, loud people, and early risers for most of my life.

I also have some chronic pain, which keeps me up or wakes me up. I use medicinal creams and salves and this works about half the time. I used to do epsom salts, which seemed to work ok, but I don't use these often enough. I am in a temporary tiny apartment, so extras have to wait because of limited storage.

Here are a few of the usual things people try; and my own personal experiences with them.

Melatonin: it seems to help in some ways. I still wake up with a sudden jolt in the middle of the night. But when I DO sleep, I tend to conk out. I will sometimes wake up in the late morning/early afternoon (not great, though at least my schedule sort of allows for it). I seem to stay "groggy" for a longer time when I wake up. I am not a huge fan, but at least I seem to sleep better. I hear people can get addicted, or they sometimes sleepwalk, so I'm cautious about becoming too reliant.

White Noise machine: Right now, my preferred sound is a thunderstorm. It's an older machine, so once in a great while, it glitches up and I'll be woken by a weird loud buzzing or shrieking noise, but this has only happened about two or three times. I will be getting a new machine soon.

Warm milk: This doesn't seem to do much. Nor does tea.

Showers: Sometimes they help. But not always.

A good bed: I did have about six months when I had a Full sized bed, which was probably the best sleep comparably. My bed is in storage at the moment.

Weighted blankets: I don't know, I always felt caccooned. I'd get claustrophic with those. Didn't work for me.

Self hypnosis/calming: I used to do a head tap thing as sort of a self hypnosis. It worked ok, and was about the quickest way to sleep, but sometimes I'd just be too stressed, or too uncomfortable, and I sort of dropped it as a technique.

Exercising: I would not recommend right before bed.

Reading: I tend to read until I drop off. I tend to use my tablet, which is probably not the best idea, because the blue light tends to keep me up longer; for the time being tablets are my best option. I find if I can't read (tablets dead, or the flashlight isn't working for traditional books), it's harder to fall asleep. Usually I read something "light" or fun.

Eating: I tend to eat before bed because of my schedule. I think it is better to have something in my stomach before going to bed; just nothing with caffeine. If I get hungry, I'm no good. But I don't want something too filling, or anything that gives me heartburn. Bedtime snacks are usually ok.

Those are my suggestions and my experiences so far. Hope this helps!

jorfan3 · Accepted Answer

Cool your head temperature with ice or a wet washcloth. They did a study and 33% of people had trouble sleeping because their head temperature was too high. This can be due to overthinking, a hot room, or other like things.

It's worked for me and a friend a gave a chillow to! Try it!

Breanna_nonbinary · Accepted Answer

I trained myself. I listened to the Haunted Mansion soundtrack before going to bed for a long time. Now when I go to bed I replay the soundtrack in my head. It stops me from thinking about life and it’s problems and that above all else keeps me awake at night.

smølf · Answer

If you have trouble sleeping, there are several tips that can help you get better sleep. First, try to stick to a consistent sleep schedule by going to bed and waking up at the same time every day. Establishing a relaxing bedtime routine can also help, such as taking a warm bath, listening to soothing music, or reading a book.

Creating a comfortable sleeping environment is also important, so make sure your bedroom is cool, dark, and quiet, and invest in a comfortable mattress and pillows. Additionally, try to avoid exposure to screens before bed, such as smartphones and tablets, as the blue light can interfere with your body's production of melatonin.

It's also important to avoid stimulating substances like caffeine, nicotine, and alcohol before bedtime, as they can disrupt sleep. Regular exercise can improve sleep quality, but it's best to avoid vigorous exercise close to bedtime. Finally, relaxation techniques like meditation, deep breathing, and progressive muscle relaxation can help calm the mind and promote better sleep.

raven6933 · Answer

Avoid anything stressful several hours before going to sleep. If you're gonna read a book make sure it's kinda boring. Otherwise you'll be interested in finishing it which negates the purpose. Also adjust your blue light filter on all electronics. Blue lights serve as a stimulant. Also if at all possible limit the amount of light in the room of which you sleep. Try and resolve any issues as soon as possible. If you're argumentative then chances are you can forget about quality sleep. Pick your battles wisely. Last point. There's a fine line between determination and arrogance. Never cross into arrogance. In other words learn to be flexible but never to the point of breaking.

Aerissa_Jade · Answer

Lack of sleep helps me sleep, just stay up for 20 or 30 hours straight, now I can't stay awake... great way to sleep.

or

go to work, management meetings, also great way to sleep. Can't stay awake for those.

Melatonin, a few hours before you want to sleep might help but really depends why you can't sleep.

Avoiding eating at least 3 hours before you plan to go to bed, I try 4 myself.

jim_moriarty · Answer

Reduce the use of mobile phones or computer in night.  Reduce the screen time , have better sleeping habit  (sleep early everyday at same time). Good food, drink water, avoid negativity and overthinking when something burden your mind just leave it and find peace.   (It Is Only After We Have Lost Everything That We Are Free To Do Anything)

Sour-rose · Answer

Figure out why. Is it because of the camel milk I had? The beans? My teeth? What?

Forcing myself to sleep by turning over or doing something different usually works. Doesn't seem very helpful but for me it's usually an easy fix of why I can't sleep. Sooo see if it's something simple?

Delusionatalie · Answer

Sing until you fall asleep, breathing out a lot of air induces sleepiness. Take a warm bath before sleep I find it helps. Stretch really hard, it sets your body to the most comfortable position it feels like. Listen to podcasts. Open a book, study for school, you'd really get sleepy. Make fake scenarios in your head, have a goal on what you want to feel about it, do you want to feel angry by the end of it?, Your brain will get tired of creating a scenario that will lead to it. Check if you're actually comfortable, are you perhaps anxious to let your legs out of the covers or go beyond the bed because of a childhood fear? A phobia of some sorts perhaps? Like the fear of roaches going in your hair?

Acknowledge what's stressing you out if there is any

And if none works, acknowledge you can't sleep and cry about it until you eventually fall asleep from exhaustion of crying

SCARRED · Answer

Hi

i have a radio near my desk on

music or news radio

or old-time radio or pod cast

with timer

abouth the time i drop off to sleep

hit the switch! or have a radio on for white noise!

or hit the pillow I'm out like a light.

and try to not to forget.

the nose pillows and hose

have sleep apnea?

i wonder can you have a relationship.

with a woman with the unit on

all the timw too

lightbulb27 · Answer

too broad a question.

Turn the brain stimulation devices off hours before bedtime and/or run red filters on them. Turn them off!

exercise. meditate to reduce stress.

get comfortable bed.

start solving the problems in your life so you have direction rather than anxiety. One solution is to write...

CreatingWonders · Answer

I just lay there and watch YouTube videos or listen to a meditation video, sometimes I’ll put on an ASMR video and listen to that or just overthink myself into a coma.

If I really can’t sleep I just stay awake till the next night and then I’m out like a light.

Guardian45 · Answer

There are multiple options, but I prefer non-pharmaceutical. Melatonin, tryptophan, chamomile are some well-known nutraceuticals. Then there are techniques: meditation and restorative yoga, exercise or sex!

AMS700CX4u2 · Answer

If you are gaming put it down 2 hours before you need to be unconscious. Once your are habitual, It will keep you mentally active until you are beyond tired. Cup of hot cocoa help. Melatonin helps but I am starting to read negative things about it. Dress warmly for bed.

mrmonogamous · Answer

I take 10mg of Ambien and 10mg melatonin every night. I’ve had insomnia for longer than most folks on this site have been alive. The Ambien helps me fall asleep and the melatonin makes it very easy to fall back asleep if something wakes me (bathroom run, wife, pets).

mstbooblover · Answer

When I was younger I just masturbated, and it helped very well. Now I don't have often trouble to sleep, but if occasionally it happens, then I just think of all kind of things and very often I wake up in morning without having noticed at what moment I fell asleep again.

Orion76 · Answer

You can try everything but the bottom line is wake up early you will sleeps early. Wake up early and do things you usually do at night or any other time. Go out for a run or listen to music whatever you can to wake up early and stay up when bed time comes you shouldn’t have problems make sure you don’t nap. Good luck

exitseven · Answer

I lie in bed and stare at the ceiling and watch the clock. Sometimes I doze off just before I have to get up.

FootfetishistBoy · Answer

My therapist recommended a daily routine called sleep hygiene which basically is things you should avoid like 2 hours before you sleep, like caffeine, phones, lights and other stuff. The problem with phones, TV or computers is that the lights trick your brain that its daylight which deactivates your melatonin which is an important hormone for sleep.

Try google sleep hygiene

AydenHazor · Answer

Unfortunately nothing I've done has helped me, but the recommendations I get from others include taking melatonin, having a neutral noise in the background (white noise, sound of waves, instrumental music, etc) and several meditation exercises

HaveNoName · Answer

Recite something from the holy book or of similar nature. In worst case, I just get up and watch the outdoors from the window for 5-10 mins and then come back to bed.
Definitely not going near a screen (cell or a computer).

Sailormoon95 · Answer

Stick to a schedule from AM to PM. Exercising in the morning. Have a routine. Write down your plans for the next day before you go to sleep. Journal. Burn those journals. And trust me, you'll sleep like a baby, relax, deep sleep, and start snoring at the end of the day.

Chazmatazz269 · Answer

Depends on the night. If it’s a work day, i’ll take some melatonin and read. That’s normally adequate. On weekends or days off, i just stay up. No sweat.

Anonymous · Answer

I usually get up and start doing things. I find if I try to force myself to sleep it’s not going to work. But when I get up and start doing things, maybe lay on the couch and watch a movie or play a video game I’ll end up crashing out. .

catiecatie · Answer

I fall asleep with a manifestation noise. Or sometimes I put on asmr. Just a little noise ain’t so bad.

Fireguy17 · Answer

It doesn't happen too often, I hit the pillow and I am done. But on those occasions that I have trouble getting to sleep, a hot shower, a CBD gummie, no THC, a couple of Tylenol, sex, watch tv.

D_Bone_Steak · Answer

I'm not going to lie.. I drink and smoke... and take sleeping pills. My hands are ice-cold right now because I'm trying to force myself to sleep.

Being_a_good_Indian · Answer

Help people in need on  Girlsaskguys.

OlderAndWiser · Answer

I get out of bed, and play Solitaire on my laptop. Always puts me to sleep.

Exterminatore · Answer

Have sex with my wife if she’s awake, if not, masturbate. Not trying to be a perv but it does help make me sleepy.  I sleep like a baby after that.

noohair · Answer

Something that worked for me was the orientation of my bed. I have my bed set up facing North/South. It has something to do with the magnetic field of the earth. The other issue with me is caffeine.

msc545 · Answer

Get out of bed and stay out of bed and do something away from the bedroom until you feel sleepy at which time try going back to bed and see if you can fall asleep. If you can't repeat the whole process over again.

Makeushiver · Answer

I'm tempted to say to have my naked body pressed against your naked body but sleep wouldn't be the first thing that came to mind

Bi4Life · Answer

Listening to calm music that makes you feel drowsy works! :)

GoodGuyBreakingBad · Answer

Drink warm milk, stay away from all electronics (TV, Computers) because they stimulate the brain and tend to keep one awake.

OfMiceandMen · Answer

I usually start reading whatever book I am reading or I head down to my gym and workout.

Chris_u006 · Answer

I try relaxing technique with repetitive thinking, starting with the toes, feet and work my way up as far as needed. Makes me sleep in the same position as well.

Nigjt · Answer

When I have trouble sleeping I usually have sex of some kind. God Bless

RavVid · Answer

Not worry about it and just relax. I soon fall asleep then.

douride2 · Answer

Most times I simply lay there toss & turn till I fall back to sleep. That is if I manage to fall a sleep at all.

TheMadMothra · Answer

Funnily enough I’m on this website because I couldn’t fall asleep.

I highly recommend taking melatonin supplements. It works perfectly every time and the only reason I’m awake is because I ran out!

Filthy_Immigrant · Answer

do anything but go on sleep meds cause trust me, talking from expereince you are gonna regret it

Sparkie460 · Answer

When I have trouble sleeping I usually toss and turn and wiggle my foot. This happens to me quite often.

RHK36 · Answer

Smoke more weed then read a book or listen to some music.

Pacquet · Answer

Read, masturbate, anything that takes me away from my phone.

Justneedtokno · Answer

Pray, journal, clean up, force myself back to sleep

es20490446e · Answer

I just do wake up for a while, and try again in a couple hours.

Luffy1990 · Answer

Usually start watching tv , then make sure I don’t need the bathroom.

Guy2809 · Answer

I use nature sounds in my phone, like a running river, constant rain or sea waves. It helps.

Zayed_ · Answer

Watch youtube instead of being here and complaining about it.🤬

Mayo503 · Answer

Do what you want to do…  no set rules

PainusNdeeAnus · Answer

I’ll do 100 burpees in 10 minutes then jerk off and I’m out like a light

Petfan1992 · Answer

I normally masturbate for a few hours it helps me pass right out because I cum soo hard

TheeTrybrid · Answer

Listen to asmr or noise therapy till I fall back to sleep

shortster · Answer

Get on here and see if I can find someone to talk to

thegreenyogi · Answer

I meditation for 15- 20 minutes.

krin_m · Answer

Meditate, read a book, avoid alcohol. Toy may also want to seek medical help!

Cheerfull009 · Answer

I am Muslim, so I recite some parts of Quran, which are about the problem and have remedy

dinojames22 · Answer

Honestly... tease myself (edge , stop, repeat) eventually I give in and let it go.. then I sleep

LavLavLuv · Answer

Drink a warm chamomile tea

sunflower00 · Answer

Ngl listen to asmr lol. Or read a book

BobbieBoy666 · Answer

Watch Matlock. 💞

Ms_Facesitter · Answer

I let my mind run wild and I fall asleep easily :)

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