No pharmaceutical aids preferably
You know how easy it is ti doze of to voices talking around a campfire? Put some monotonous voices like that on in the bacjground
Late to the party, have a very good suggestion.
Some very very short back story. In my younger years I had a lot of issues with anxiety when going to bed. Thinking about things I needed to fix or what tommorow would bring. And I realised that imagining a story or a world and setting specific foundational points, like a framework that a story as an example could be worked from. Then each night building something additional on that framework every night in my mind, keeping the core fixed and every new addition as part of this world or story. I would eventually get less and less added and become relaxed and fall a sleep sooner and sooner.
Just like a child wanting the same story every night.
Going back to something known and adding just a little bit och playing with an idea within the set framework is soothing for the mind. Because it familiar.
You can try fantasizing, which I was told primes the brain to dream, though I don’t know how supported that is. The big thing is to not stress about not being ‘asleep’ too much. You need 8 hours of contiguous rest but it doesn’t all have to be deep sleep. You can lay in the dark for an hour with your eyes closed and it will be better than not. Stressing about being awake is worse than not resting at all.
I close my eyes and do the “four corners”technique or whatever it’s called. inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, repeat. It eventually lowers your heart rate, increases CO2 in the blood and clears your thoughts. It’s much easier to sleep after doing that for like 20 mins.
Drugs
- Instrumental album
- Broski or TheoryFighter talking about fighting game mechanics (I don’t know why, but if it works, it works!). Just be sure to turn off autoplay so you don’t get jolted awake by someone else’s Youtube intro.
When I can’t sleep I play the “alphabet game” in my head: I pick a random subject. Can be anything really, doesn’t have to be something I am an expert in. The other night it was “things associated with either the Commodore 64 or the Amiga”. Then I think about a fitting thing for each letter of the alphabet, from A to Z.
Sounds weird, but it works for me 99% of the time. I actually made it to Z without falling asleep only once in my whole life. In that case you can still pick a new subject and start again at A.
Keeps your head occupied in a good way.
I do this thing recently when I think of a random 1 syllable word, then think of one that goes with it. “Yard - Sale…. Ice - Pick”. I think a similar muscle is being flexed but I don’t get into any kind of narrative.
My friend’s wife does that, but just chooses a random word for each letter (no theme).
I could see that working. I used to do the old trick of counting sheep. I imagine each sheep running then jumping a fence. Probably never made it very far past 20.
Go for a hike before bed. Allocate a few hours so you can get cleaned up after, once you get comfortable with the timing you can adjust. (My hikes are about an hour)
Ensure you’re in bed with your eyes closed a minimum of 9 hours before you need to be awake.
I find listening to music helps drown out my repetitive thoughts.
It really depends what the root cause of your wakefulness is. Like, if it’s chemical, i.e. you had too much coffee etc - you’re probably stuck.
But if it’s because of stress you can probably do some things to get relaxed.
My major tip is, NEVER look at the time. It’ll stress you out. And small periods of sleep are far more restful than you worry they will be.
- Hydrate
- Eat
- A meditative exercise where you lay still and imagine your toes being pulled down. Like as if gravity got 10x heavier at your toes pushing them down. Then your fee, ankles, knees, legs, etc. up to your head. It should last 3-5 minutes and at worst it’s very calming
I read for an hour in bed every night. That gets me very tired and sleepy. People are just in front of screens all damn day and don’t know how to turn off.
If I wake up and can’t fall back asleep, I keep melatonin next to me. If I really want to sleep well I’ll take 10mg edible ~1 hour before bed.
That’s the neat thing, you don’t.
I’ve been doing it right all along!
First, no smartphone in your bedroom EVER. No alcohol before bedtime. Read a book with little action (Jane Austin, Jules Verne, old books do wonders …). Then turn out the light. Find a comfortable position, find the muscles that are tense and relax them. Don’t move anymore. Then count up 1,2,3,4,5… when thoughts pop into you head, start from 0 again.
People say this about smartphones and maybe it’s true for many people, but for me I have fallen asleep while reading or scrolling countless times. It usually feels like the phone helps me wind down and get sleepier.
Meditation, masturbation and moderation. The last one is the most important, a well habituated bedtime will help you sleep better.
If my mind is racing, I will get up and just write about it until it stops racing. Usually that’s when I’ve made some kind of plan to address what my mind so busy processing.
If I just can’t sleep for some unexplained reason, I will get up, bring my duvet to the living room and read comics for a while.
Other than that, I try not to eat too late, and I will usually read in bed. Back when I had my Fitbit it said I averaged about 7h30m sleep a night. I also have a daylight lamp that I use in the morning during the dark half of the year.
