Ask Lemmy

Don’t drink coffee or tea past 4:00PM

I haven't seen exercise mentioned nearly enough in this thread. Doing an hour of yoga before bed makes sleep soo much easier.

Do relaxing activities before bed.

Step 1: Acquire idiopathic hypersomnia

Step 2: Sleep and never stop

Have a 2 year old that falls asleep at 9, wakes up at 2:30ish Falls asleep at 4:30 after 2hrs of struggle and the wakes up at 0630.

Take 1 g of niacin and 1 mg of melatonin right before bed.

Warhammer 40K lore.

How To Trick Your Brain Into Falling Asleep | Jim Donovan | TEDxYoungstown https://www.youtube.com/watch?v=A5dE25ANU0k

Meditation works really well for me.

In addition to all the above, I found a weighed blanket really helped me. Make sure your room is very dark, pitch black. If it is not, upgrade your blinds or a sleep mask. I got one that's simple and cotton and it works wonders.

Now its winter I also have a heated blanket.

I heard the US military swears by a bodyscan meditation exercise. That works for me, or at the very least calms me way down. Sometimes I'll try and take a short walk through the night, because I love it, but thinking about leaving the bed an getting ready for outside makes me very sleepy :) . Good luck falling asleep, unwanted awakeness is super boring and gets old really quick.

dont move at all. get comfy, then stop moving. dont even scratch a slight itch

Exercise. If you aren’t physically tired you’ll have a hard time falling asleep. Most people with physical jobs have no problem sleeping.

This is what I tell my children, get comfy, relax your body, close your eyes, and think of something happy.

Working out helps a bunch.

Medication:

Diphenhydramine 50mg.

Then diphenhydramine + Melatonin (20mg) (if I want to be dead asleep but will be groggy in the morning. Only used as last resort).

Progressive relaxation. Seriously.

Jack off first

• Only lay in bed for sex and sleep, nothing else.
• Make sure your screens are off or have an orange filter for nighttime.
• Toke it up, if you want and it's legal, about 20 minutes before bed.
• Go to bed around the same time each night.
• and the most important... INVEST IN A GOOD MATTRESS!

Not affiliated at all, just a customer, but AmeriSleep beds have been the best beds I've ever laid in! They have just enough give in firmness to avoid hip pain while sleeping on my side, but support those pressure points evenly with your spine.

• Partial tip: There's often the suggestion of concentrating on breathing, usually with some kind of regular pattern. This is an alternative to try.

You'll need to have been in bed for a while, mind racing. Take how extreme that racing is and then taking a similarly extreme, almost uncomfortably deep breath to match it. This requires having been in bed for a while.

Hold it for a bit. Don't count seconds - avoid numbers. As soon as you get the vaguest hint from your body that you need to let it out and breathe normally again, do so. Try to relax as much of yourself as possible as you do that. This is not a "hold your breath till you pass out" thing. You want to go back to breathing normally.

If the breath was too deep and that freaked you out a bit, try going a bit more shallow on the next one.

This has sometimes worked for me, especially if I've been asleep already and can't get back to sleep.

Sometimes I've tried a regular breathing exercise after that.

Other times I have got out of bed and done something mindless for a while until I felt tired again. No doomscrolling.

• More traditional tip: No caffeinated beverages for at least 6 hours before you go to bed. Yes, six. Nine's even better.

routines routines routines. same bedtime, same wake up time. if you establish a routine, it should take 14 days to kick in

/c/futuramasleepers