I'm starting a new book. I'm also reading Michael Palin Diaries.
I like to take a walk about an hour before bedtime (30-40 minutes). Have the fan on at night. in the Winter it is on, but not on me. Fan has a low hum, very relaxing. Room is dark and cool. I sleep very well!
I have listened to instrumental or classical music at night. I have used some lavender scent on my night stand next to my bed. That is thought to be a relaxing scent.
I was about to say that to you as I thought of it: lavender. But then you'd need essential oil, not just the scent, like a scented candle as that is chemical and doesn't work that way.
most nights i get between 1/2 and an hour of reading, then i'm out like a light.
some nights i stretch and look at the clock and go...
I've done that in the past, not to fall asleep but because I couldn't put it down. That's the problem with a good book. It keeps you awake even when you're sleepy because you want to know more.
And if it's a bit of a difficult book, not a relaxing topic, it won't do you good either as it's not relaxing.
A cheap love novel would be great, hihi.
personally i read myself to sleep tho some nights i do read way longer than i should
Me too and if I need help sleeping I just burn one.
I avoid coffee after 7:30 PM, avoid much activity, avoid controversial or thinking news and information and movies, have no lights at all, not even one LED when sleeping, any sheets but no crumbs or pilling, comfy pillows.
Get comfy, wriggle and scratch and fart and whatever to become settled, then take long deep slow breaths, letting air out slowly, at least 2 breaths, (can do it until fall asleep), then mimic sleep breathing - slow and regular, avoid more itches and movements. Or deal with them and settle again.
In your head, find a blank dark nothing space, and when you drift off to thinking and processing useless thoughts, go to that blank place. Tell yourself "go to sleep" with a quiet thought mantra, and don't stress that you are still awake.
Don't turn lights on when you get up in the night, don't look at phones or clocks or out the window, computers, or TV unless you intend on staying awake.
Ignore pets.
Don't even think about boring stuff, or count sheep, it makes you think.
Treat it like meditation, gentle and stress free.
If you have too much energy, do something with it, and then start trying to sleep again after a slow down period.
very soft -almost inaudible) classical music of YOUR choice (you might think it is soft at first, but then it gets louder somehow -and the classical station might play something annoying) -and benadryl (have to take it for allergies anyway)
When I was working I used to flex each muscle group over and over a lil less each time, especially my hands and feet. That always worked.
This is what the astronauts do... Buzz Aldren and Neil Armstrong both used this I think.
most nights i get between 1/2 and an hour of reading, then i'm out like a light.
some nights i stretch and look at the clock and go...
I've done that in the past, not to fall asleep but because I couldn't put it down. That's the problem with a good book. It keeps you awake even when you're sleepy because you want to know more.
And if it's a bit of a difficult book, not a relaxing topic, it won't do you good either as it's not relaxing.
A cheap love novel would be great, hihi.
So true lol. Choose a boring book!!!!
I've known people who use 'white noise' while they sleep.
I remember different nights had different challenges to sleep.
It wasn't a one-size fits all kinda thing.
Its usually pretty simple to determine if it is a physical or a mental thing but both have different variations of insomnia. Plus, both have different methods of relief.
Its possible to become 'over-tired' in different ways.
If its physical you can't seem to relax if its mental you can't seem to shut the brain off. If you can figure out what is the trigger, you can direct your fix.
The worst thing to do is to try to force yourself to sleep if you are not actually tired. Its better to just get up then try again later.
Realize insomnia due to pain or illness is a whole different animal.
I keep my radio on all night. I wake up a lot all night. I listen to the radio for a while and then fall asleep. With no music on, I stay awake for a long, long time.
