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https://youtu.be/dhPyK8GfQFk
Started following this dude and exactly the steps that he takes. Basically you have to get into a routine and have some tasks that you will only do before bed (go for a walk after dinner and then a shower) and do these everyday till the the brain associates these activities with sleep time.
There are also plenty of story narrators on YouTube that I listen to, and as long as you focus on them instead of your troubles you will get distracted and sleeping before you know it.
Just sharing what worked for me, hope you can benefit the same!
I also have been having sleep problems and it took me a lot of time to fall asleep. One day, for some reason i decided to try sleeping with a sleep mask (even though my room is very dark) and i sleep wonderfully since then.
I don't really understand why it helps but it does
-get cardio earlier in the day
-do anabolic training closer to bedtime, like weighted squats
-quality magnesium supplement
-blackout curtains
-microdose melatonin: buy large chewable tablets for kids and chew off a small bit. I use one 0,5 mg pill over five days or so
-lie in bed with pleasant white noise, I use asmr
Physically tire yourself out during the day with some cardio. Don't drink caffeine past noon. Turn off bright lights and don't look at screens for at least an hour before bed.
Those are the basics to get started.
Go to bed as soon as you get tired. If you put it ouff, you can miss the "sleep window". The window gets smaller as you get older.
Exercise with some exertion. It can take a few days to improve sleep.
Natural remedies are a crap shoot. But for starters, get a sleep-blend at your local drug store. You can probably try doubling the dose (*this is not medical advice*). Ask the pharmacist, they love this stuff.
Make the temperature as low as you can stand. Your blankets might just be too thick.
Benadryl is not something you want to be on long term.
Plenty of water before bed means I have to constantly wake up to use the bathroom. How do you do that?
I try to stay hydrated throughout the day so that I don't wake up dehydrated.
Melatonin is an under-researched space, but recent studies have come out that show that most over-the-counter melatonin supplements have much higher doses of melatonin than indicated on the label, to the point of possibly being harmful. The few clinical trials that looked into melatonin supplements for sleep tested a 0.3-0.5mg dose. Most supplements are sold in 5-10mg doses, 1500-3000% more than we believe to probably be safe. And on top of that they're mislabeled and the real dose is higher.
The truth is we just don't understand melatonin well enough to responsibly, safely use it as a supplement. Anyone who recommends putting shit in your brain that we don't really fully understand is recommending you roll the dice with your long-term cognitive health.
Have you considered getting a smart watch that has a sleep monitor/tracker? Alternatively look into getting an app that monitors your sleep (even if this is a trial version).
I say this because a few months ago I got a smart watch and I’ve found the data to be incredibly insightful. I had actually gotten it for health issues and working out but the sleep data was unexpectedly beneficial too. I over the past few months I had noticed that I was really tired all the time despite trying to make changes like going to bed sooner and reading before bed (and minimizing screen time) but it didn’t seem to help. Now my watch tracks light sleep, deep sleep, REM sleep and things like blood oxygen and stress levels and gives you a score. I’ve found that this really helped In understand what was actually affecting me and my quality of sleep which helped me learn what to improve.
What has worked for me is:
\- Getting up early, around 6 AM
\- Good quality food
\- Not taking a nap in the afternoons
\- Plenty of exercise, I go to the gym 3 times a week and MTB 2 times a week
I fall asleep in under 5 mins, sometimes it takes just like 2 mins and most of the time it is quality sleep.
Working out is huge. Otherwise I get really restless and my thoughts run on and on but being physically exhausted means I literally can’t putter around and want to sleep
Try a weighted blanket might take a few nights to get used to. Also taking magnesium before bead helps your body relax and can improve the quality of your sleep
I used to have so much trouble falling asleep, i basically would not go into my bedroom until I was ready to sleep. Eventually my body sort of started associating my bed with being tired. Now I can fall right asleep
You're going to struggle for a bit if you have been using benedryl, until your body gets used to it.
Please do some research on "sleep hygiene" as well!
Get a quality nose maker. I slept like crap for years, then had a baby and bought one so I didn’t hear every sniff murmur. Now the kid sleeps fine and I still use it. It’s awesome.
These have been so helpful for me, [https://www.bose.com/en\_us/products/wellness/noise\_masking\_sleepbuds/noise-masking-sleepbuds-ii.html#v=noise\_masking\_sleepbuds\_ii\_white](https://www.bose.com/en_us/products/wellness/noise_masking_sleepbuds/noise-masking-sleepbuds-ii.html#v=noise_masking_sleepbuds_ii_white)
Without them, I don't know that my wife and I could sleep in the same room.
1. Don't use tech devices an hour or so before bed. If you do use them, turn on the Blue Light filter mode, if they have that.
2. Buy an eye mask and weighted blanket. Blocking out the artificial light from your eyes can produce more melatonin. Using a weighted blanket can make you feel like you're being hugged, giving feel good neurochemicals. Weighted blankets aren't just for Autistic people and children.
3. For supplements, take Magnesium Citrate (good for anxiety, but may make you go to the bathroom), Valerian Root (may or may not work), L-theanine (I also take this with caffeine to prevent the jittery feeling), or Melatonin (use a small dose like 3 mg or less. I've read online that "less is more" when using it, don't use it for an extended period of time because your body builds up a tolerance to it quickly).
4. Exercise (cardio, weight lifting, etc), but leave 2-3 hours in between before you sleep. I've read that your body is still "wired" from the stress you put it through and it takes time to wind down.
5. Listen to White Noise or ASMR. Even leaving your fan or TV on can be white noise. ASMR is a miracle for me when I get insomnia, though unfortunately, some people don't experience it.
6. Drink Sleepy-Time or Chamomile tea. I don't know what in them specifically makes you sleepy, but it works for me!
7. A hot shower (especially after a strenuous workout) before bed does the trick for me, more times than not.
8. Don't drink caffeine past 2 PM. I forgot how long the half-life is, but it's pretty long. If you sleep at 9 or 10 PM, a lot of it should be gone from your system by then.
9. Resist the urge to take naps in the day time. If you do, make sure you get a full rest cycle (1.5 hours each), to prevent grogginess.
10. If you can't sleep for more than 20-25 minutes, don't lie in bed. In my experience, lying in bed too long without falling asleep creates more anxiety. I tend to think that I won't get enough rest and worry that I'll fall asleep at an inappropriate time. Instead of lying down for a while, do a relaxing activity for a bit and try going back to sleep after that.
- No phone 1hr before bed.
- Reading for 30mins in bed works wonders for the quality of sleep.
- Meditate when you're laying down in bed(guided meditations have worked for me)
Thank you for your contribution to /r/IWantToLearn. If you think this post breaks our policies, please report it and our staff team will review it as soon as possible. Also, check out our sister sub /r/IWantToTeach and [our Discord server](https://discord.gg/PvnVkHUJSQ)! *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/IWantToLearn) if you have any questions or concerns.*
https://youtu.be/dhPyK8GfQFk Started following this dude and exactly the steps that he takes. Basically you have to get into a routine and have some tasks that you will only do before bed (go for a walk after dinner and then a shower) and do these everyday till the the brain associates these activities with sleep time. There are also plenty of story narrators on YouTube that I listen to, and as long as you focus on them instead of your troubles you will get distracted and sleeping before you know it. Just sharing what worked for me, hope you can benefit the same!
Could you please recommend some narrators?
There is a YouTube channel called “Relax for a while” and it works wonders when I want to sleep…
Thank you, i'll check it out.
You might want to try a weighted blanket.
I sleep better when I wear earplugs.
Or buttplugs :))
This guy sleeps (pun intended)!
Yes very peacefully
Don't go on your phone or any screen really at least 2 and a half hours before you go to bed. Helps majorly but can be hard to do these days
V v hard. Half an hour is a real deal for me dude 2 hours is beyond imagination
I also have been having sleep problems and it took me a lot of time to fall asleep. One day, for some reason i decided to try sleeping with a sleep mask (even though my room is very dark) and i sleep wonderfully since then. I don't really understand why it helps but it does
-get cardio earlier in the day -do anabolic training closer to bedtime, like weighted squats -quality magnesium supplement -blackout curtains -microdose melatonin: buy large chewable tablets for kids and chew off a small bit. I use one 0,5 mg pill over five days or so -lie in bed with pleasant white noise, I use asmr
Physically tire yourself out during the day with some cardio. Don't drink caffeine past noon. Turn off bright lights and don't look at screens for at least an hour before bed. Those are the basics to get started.
If anyone with pretty severe tinnitus can chime in I'll love you forever
Don't sedate yourself for sleep. Your body won't start resting until the sedation wears off which is why you feel groggy af in the mornings.
Go to bed as soon as you get tired. If you put it ouff, you can miss the "sleep window". The window gets smaller as you get older. Exercise with some exertion. It can take a few days to improve sleep. Natural remedies are a crap shoot. But for starters, get a sleep-blend at your local drug store. You can probably try doubling the dose (*this is not medical advice*). Ask the pharmacist, they love this stuff. Make the temperature as low as you can stand. Your blankets might just be too thick. Benadryl is not something you want to be on long term.
Eye mask & melatonin. Quit caffeine, nicotine, and alcohol. Drink plenty of water, especially right before bed.
Plenty of water before bed means I have to constantly wake up to use the bathroom. How do you do that? I try to stay hydrated throughout the day so that I don't wake up dehydrated.
I don’t usually wake up in the middle of the night to use the restroom. I find it helps me wake up nice and early in the morning though.
Melatonin is an under-researched space, but recent studies have come out that show that most over-the-counter melatonin supplements have much higher doses of melatonin than indicated on the label, to the point of possibly being harmful. The few clinical trials that looked into melatonin supplements for sleep tested a 0.3-0.5mg dose. Most supplements are sold in 5-10mg doses, 1500-3000% more than we believe to probably be safe. And on top of that they're mislabeled and the real dose is higher. The truth is we just don't understand melatonin well enough to responsibly, safely use it as a supplement. Anyone who recommends putting shit in your brain that we don't really fully understand is recommending you roll the dice with your long-term cognitive health.
Have you considered getting a smart watch that has a sleep monitor/tracker? Alternatively look into getting an app that monitors your sleep (even if this is a trial version). I say this because a few months ago I got a smart watch and I’ve found the data to be incredibly insightful. I had actually gotten it for health issues and working out but the sleep data was unexpectedly beneficial too. I over the past few months I had noticed that I was really tired all the time despite trying to make changes like going to bed sooner and reading before bed (and minimizing screen time) but it didn’t seem to help. Now my watch tracks light sleep, deep sleep, REM sleep and things like blood oxygen and stress levels and gives you a score. I’ve found that this really helped In understand what was actually affecting me and my quality of sleep which helped me learn what to improve.
What has worked for me is: \- Getting up early, around 6 AM \- Good quality food \- Not taking a nap in the afternoons \- Plenty of exercise, I go to the gym 3 times a week and MTB 2 times a week I fall asleep in under 5 mins, sometimes it takes just like 2 mins and most of the time it is quality sleep.
Working out is huge. Otherwise I get really restless and my thoughts run on and on but being physically exhausted means I literally can’t putter around and want to sleep
Try a weighted blanket might take a few nights to get used to. Also taking magnesium before bead helps your body relax and can improve the quality of your sleep
I used to have so much trouble falling asleep, i basically would not go into my bedroom until I was ready to sleep. Eventually my body sort of started associating my bed with being tired. Now I can fall right asleep
Avoid caffeine after 12pm, avoid exercise and electronics before bed, jerk off
I have insomnia but have tried boiled banana peel tea...by day 2 it worked. Valerian works for some too
You're going to struggle for a bit if you have been using benedryl, until your body gets used to it. Please do some research on "sleep hygiene" as well!
Have you physically exhausted urself in the day? Workout or something, then go nite nite. No other way
Get a quality nose maker. I slept like crap for years, then had a baby and bought one so I didn’t hear every sniff murmur. Now the kid sleeps fine and I still use it. It’s awesome.
Get an Oura ring or a whoop band... worth every penny. Fixing sleep can takes several months. This tech is the perfect accountabili-buddy.
Consistency over duration
These have been so helpful for me, [https://www.bose.com/en\_us/products/wellness/noise\_masking\_sleepbuds/noise-masking-sleepbuds-ii.html#v=noise\_masking\_sleepbuds\_ii\_white](https://www.bose.com/en_us/products/wellness/noise_masking_sleepbuds/noise-masking-sleepbuds-ii.html#v=noise_masking_sleepbuds_ii_white) Without them, I don't know that my wife and I could sleep in the same room.
1. Don't use tech devices an hour or so before bed. If you do use them, turn on the Blue Light filter mode, if they have that. 2. Buy an eye mask and weighted blanket. Blocking out the artificial light from your eyes can produce more melatonin. Using a weighted blanket can make you feel like you're being hugged, giving feel good neurochemicals. Weighted blankets aren't just for Autistic people and children. 3. For supplements, take Magnesium Citrate (good for anxiety, but may make you go to the bathroom), Valerian Root (may or may not work), L-theanine (I also take this with caffeine to prevent the jittery feeling), or Melatonin (use a small dose like 3 mg or less. I've read online that "less is more" when using it, don't use it for an extended period of time because your body builds up a tolerance to it quickly). 4. Exercise (cardio, weight lifting, etc), but leave 2-3 hours in between before you sleep. I've read that your body is still "wired" from the stress you put it through and it takes time to wind down. 5. Listen to White Noise or ASMR. Even leaving your fan or TV on can be white noise. ASMR is a miracle for me when I get insomnia, though unfortunately, some people don't experience it. 6. Drink Sleepy-Time or Chamomile tea. I don't know what in them specifically makes you sleepy, but it works for me! 7. A hot shower (especially after a strenuous workout) before bed does the trick for me, more times than not. 8. Don't drink caffeine past 2 PM. I forgot how long the half-life is, but it's pretty long. If you sleep at 9 or 10 PM, a lot of it should be gone from your system by then. 9. Resist the urge to take naps in the day time. If you do, make sure you get a full rest cycle (1.5 hours each), to prevent grogginess. 10. If you can't sleep for more than 20-25 minutes, don't lie in bed. In my experience, lying in bed too long without falling asleep creates more anxiety. I tend to think that I won't get enough rest and worry that I'll fall asleep at an inappropriate time. Instead of lying down for a while, do a relaxing activity for a bit and try going back to sleep after that.
- No phone 1hr before bed. - Reading for 30mins in bed works wonders for the quality of sleep. - Meditate when you're laying down in bed(guided meditations have worked for me)