Discussion Any tips on getting to sleep?

[farewell_to_my_mask]

Although i do enjoy staying up late and also sleep deprivation, sometimes everything is just too much and i need a rest.
But lately i juat have been having terrible luck getting to sleep.
My body just wont sleep until around like 4-5 am. Sometimes it wont sleep at all.
I feel terrible starting my day at noon/1pm. Since everyone else in my house is alraedy up and about, i just feel rlly bad and unmotivated to do anything.
So do any of you have any tips or suggestions? I could really use them. Thanks <3

 

[getoutgirl]

No but seriously I've also dealt with awful insomnia an sleep schedule, not as bad as others I'm sure, but it is still pretty awful in the long run.
One is real dumb but you can sort of brute force your schedule by waking up earlier, having slept very little, so you can fall asleep easier, and more importantly, earlier that next night.
So basically you can try setting an alarm early even if you barely slept, and day by day force yourself and get used to sleeping earlier. That'd be like the easiest obvious way that might not even do, but if it does, yay.
Reduce screen time the hours prior to going to sleep too, that helps a lot. Brain doesn't like blue light for that.
If you can't handle your thoughts while lying in bed I tried listening to music. I almos exclusively only fall asleep with music now. Just throwing that out there.
And if you see that it's a big problem, you can try some meds for it. I'm sure others have better input there.
in any case I'm glad you are looking for tips to fix it. good luck these nights <3

 

[Forever Sleep]

I agree with getoutgirl that initially, you need to 'reset' your bodyclock. So- forcing yourself to get up early- even if you only fell asleep at 4-5am will start to make you genuinely tired at bed time.

My sleeping patterns vary but generally, I will more slowly lapse into going to bed later and later and getting up later and later. One thing is to be stricter with a consistent schedule.

I pretty much always listen to the same track on YouTube to fall asleep. It has rain sounds etc. Loads of YouTube creators make content to help people relax and sleep, from nature soundtracks to guided meditations to ASMR- which can be anything- calming sounds to people role playing as Star Wars characters etc. I find there needs to be a balance for it to work. Distracting without becoming so engaging that it keeps you awake.

Maybe start taking notes about what and when you last ate/ drank, what time you went to sleep etc. to work out if some things help or harm.

I took Kalms once (valerian root) in the hopes it would help. It didn't seem to consistently- to be honest but, there are natural remedies you could maybe try. I hope things improve soon. Life's even harder without proper sleep.

 

[avalokitesvara]

If you have bad willpower and executive function due to depression or other problems like autism, like me, I recommend tacking your routine to those who you live with. Get up when they do, eat when they do, go to bed when they do. If left to my own devices I will bedrot all day and resist sleep at night. I don't have the capacity to change it just from wanting to. But if someone else is there and I can just mimic them and go along with what they do without having to think or motivate myself, that works.

 

[Emerita]

Consider taking a warm bath with Epsom salts or a warm shower before bed, as this can help your body lower its temperature fast, which is essential for sleep. Since Epsom salts have magnesium, I wouldn't mix them with a magnesium supplement, but if you're not using Epsom salts, you could consider a magnesium supplement before bed.

If you must use your phone, reduce the white point and enable night mode, but ideally, limit screen time altogether.

A weighted blanket can provide comfort, if you dont have that finding other ways to provide some soft light pressure. A fan can help by cooling the room and creating soothing white noise. Incorporating breathing exercises or meditation can calm your mind, while gentle stretching can relax your body. Make sure to get sunlight exposure in the morning to regulate your circadian rhythm, if you like tea consider drinking chamomile with some honey, before bed. I dont know what kind of hair you have but I straight long hair I find having it down more comfortable and sometimes I kinda (this is going to sound weird) pet my head or run my hands through my hair I find that calming.

If possible a decluttered, dark room can create a calming environment that subconsciously reduces stress. You might find it helpful to lie on your side and gently rock yourself to sleep or softly rubbing your arms can create a soothing sensation. Playing calming background noise, ideally not from your phone speaker or headphones, can also help consider using a Bluetooth device for that.

sorry if my list is long being depressed I don't do pretty much any of these because I don't have the will power I just know these things can help with sleep/ relaxation. Good luck hopefully you can get some sleep.

 

[Forveleth]

Someone else had a thread on insomnia and I dropped some advice there:

Anyone else have insomnia and feel emotional and miserable because of it?

This week has been bad and with barely any sleep. I'm normally pretty numb to sad feelings most of the time. I'm not used to feeling like this. How do you cope?

sanctioned-suicide.net

 

[avoid]

Individual actions to achieve better sleep. Actions that can be undertaken during the day, before going to bed, in the bedroom (sleeping space) and in bed to help improve sleep. Such approaches, either alone or in parallel with clinically directed cognitive behavioural therapy for insomnia (CBTi), can lead to a marked improvement in sleep.

during the day	before bed	the bedroom	in bed
for most individuals, get as much natural morning light as possible; the timed use of light boxes can also help regulate sleep	reduce light levels approximately 30 min before bedtime	not too warm (18–22°C)	try to keep a routine—go to bed and get up at the same time each day
if you nap ensure it is no longer than 20 min and not within 6 h of bedtime	stop using electronic devices approximately 30 min before bedtime	keep it quiet, or use 'white noise' or a relaxing sound such as the sea	ensure the bed is large enough with a good mattress and pillows
exercise—but not too close to bedtime	ideally avoid prescription sedatives	keep it dark; use black-out curtains	keep bedside lights low
concentrate food intake to the first and middle parts of the day	do not use alcohol, antihistamines or other peoples' sedatives	no remove TV, computers / tablets, smartphones	consider using relaxing oils (e.g. lavender)
avoid excessive consumption of caffeine-rich drinks especially in the afternoon	avoid the discussion or consideration of stressful topics immediately before bed	do not 'clock watch'—consider removing an illuminated clock	ear plugs—if your partner snores; ensure snoring is not due to sleep apnoea
make time to step back from stressful situations—do not let stress accumulate	adopt behaviours that relax you, listening to music, reading, mindfulness or a relaxing bath can be useful	do not obsess about sleep apps	if you wake, stay calm: consider leaving the bed, keep the lights low and find a relaxing activity, then return

But above all, define what works best for you and stick to your routine.

https://doi.org/10.1098/rsfs.2019.0098

Personally, it's important to stick to a sleep schedule and this requires effort. My number one cause of fucking up a sleep schedule is wanting to stay up late: the classic "but I don't want to go to bed yet..." That is not to say you can't stay up late with friends occasionally. Just don't let it derail your sleep schedule and sleep on time the next day. If need be, wake up early regardless of how many hours you slept so you'll be tired by the end of the next day, hopefully falling asleep early.

I use Melatonin to regulate my sleep schedule because it acts as a biological marker of the sleep phase in the circadian rhythm [24h bio-clock]. Every day I take just shy of a gram an hour before I plan on going to bed, helping me to fall asleep on time.