Does you have any good tips on getting to sleep and staying that way all night please?

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UncleD1ckhead@reddit

Dont know if its the same for you but, my problem with getting to sleep is my mind racing a million miles an hour, thinking about anhthing and everything. Its not bad stuff, just stuff, i figured out a long time ago that having the tv on low in the background, a program with mainly talking, not too many quiet parts. This way i was able to focus on listening to the program and getting to sleep 2 things instead of 1000 things.

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Acrobatic-Rabbit2660@reddit (OP)

Yes!! My mind just does not switch off at all. I’ve found if I put David Attenborough on it helps but still takes ages to actually get to sleep.

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UncleD1ckhead@reddit

Yeah, documentaries are great for it, lots of documentary playlists on youtube too.

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No_Candle2537@reddit

Melatonin can actually work the other way and make it harder to sleep if you take too much - it's worth trying smaller doses. 2-5mg is plenty for most

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Acrobatic-Rabbit2660@reddit (OP)

Mine are 10mg pills.

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travellingtriffid@reddit

That's a huge amount for sleep. Less is often more if using melatonin. If you could get it through the NHS (like I do), they'd suggest only using short term at between 0.5 and 2mg per night, possibly raising to 4mg if tolerated. People who use it in higher doses use it as an antioxidant.

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No_Candle2537@reddit

I'd definitely suggest getting weaker ones, it's best to start as low as 1mg (though I've had trouble finding below 2mg myself). 10mg is enough to make sleeping harder in a good chunk of people.

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saint1997@reddit

Melatonin gives me crazy dreams and wakes me up during the night

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No_Candle2537@reddit

Not uncommon at all - there's a reason prescriptions start as low as 1mg

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purple1turtle@reddit

Cannabis oil, it changed my life. I have trouble getting to sleep and staying to sleep due to pain and general discomfort from Ankylosying Spondylitis - would wake multiple times a night always with poor quality sleep.

I now get off to sleep and stay asleep, purely due to the oil. I only take it in the evening, not a high dose or high strength oil compared to most folk but I've found what works for me without feeling groggy next day. I have a job that requires a high level of functioning so its necessary to be well rested and clear headed.

Hadn't slept through the night in years before trying the oil, please consider it (THC, not just just CBD). It felt like a miracle.

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El_Zilcho@reddit

Currently having success with Ashwaganda

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charlottedoo@reddit

This is probably odd but have you ever tried camping? I always feel so refreshed waking up in a tent. You wake up with the sunrise and go bed when it’s dark.

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SecretSquirrelSpot@reddit

Have you had anything checked medically like bloods or scans (thyroid, hormones etc)?

Are you taking any supplements of any kind?

What are you eating when you do eat / how is your digestion?

Have you tested your microbiome in anyway?

How’s your brain while you’re trying to sleep, are you overthinking / stressed?

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Acrobatic-Rabbit2660@reddit (OP)

I’m severely anaemic I know that.

I take ferrous fumerate, vitamin d and magnesium.

I eat salads, jacket potatoes, stuff like lasagne, stews ect. Lots of fruit and veggies. I try to eat healthily.

No

My brain doesn’t switch off. Ever. My thoughts are running from the moment I open my eyes till I finally fall asleep. I literally can say don’t think repeatedly and I still end up thinking about something.

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myheart14@reddit

I used to have this. From morning to night my brain would be absolutely full to the brim with thoughts. Sometimes the same repetitive thoughts. Some extremely boring 😆It kept me up.
I was also feeling down.
Then I lost my beloved dog and finally decided to see a doctor, got meds and that’s calmed my over active brain down so much. I read before bed and then don’t wake up until the next morning.

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Classic_Mammoth_9379@reddit

Given everything else on your list, surprised you haven’t given magnesium supplements a shot too.

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palmwick48@reddit

Magnesium glycinate, not magnesium L-theanate. I’m KTFO when I take magnesium glycinate

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SilkySmoothRalph@reddit

When do you take your magnesium? I’ve got some arriving today, for the same reason OP is posting about.

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palmwick48@reddit

Hour before bed. 2 x 200mg magnesium glycinate

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RedditUserLou@reddit

Wait 400mg isn't that waay too much? Only going off the fact I see 2000mg bottle which is split into 120 doses?

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SilkySmoothRalph@reddit

Awesome, cheers. Will try the same.

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Acrobatic-Rabbit2660@reddit (OP)

I’ll have to check what type of magnesium I take. Do you take it just before bed?

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Verhan@reddit

About 1h before

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Acrobatic-Rabbit2660@reddit (OP)

I take them aswell as vitamin d supplements. I’m disabled and not able to exercise as such but I do chair yoga.

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lil_tram@reddit

It sounds like you're really doing your best, no sleeping is awful and I'm so sorry you're dealing with it. Only one more thought - my sleep really improved when I started taking my vit D in the morning with breakfast. I also switched to a mouth spray vit d. I really hope you get some answers and relief soon.

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seraphelle_x@reddit

Agreed. Whilst my sleep still isn’t great, it’s gone from 2 hours to 6 hours now.

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lil_tram@reddit

These were also my thoughts - magnesium changed everything for me

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AlucardVTep3s@reddit

Whenever my sleeping pattern gets ruined, I pull an all nighter so I’m knackered the next day, I then usually fall asleep by 21/22:00.

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mike9874@reddit

I don't see anything actually addressing mental health.

If someone is stressed they will have sleep problems like you describe.

Maybe see someone about therapy. If you work somewhere, they might have a simple service for free via a 3rd party wellbeing provider

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Acrobatic-Rabbit2660@reddit (OP)

My mental health is shit tbh. I’m more depressed than stressed though.

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Johnny-Alucard@reddit

This will probably be your problem. What I did was I managed to convince myself that being in bed was my safe place and that nothing could effect me there so I didn't have to dwell on whatever else was making me miserable during the day.

The upshot of this was that even if I woke up during the night I enjoyed just being in bed because it was a relief from being up and about and dealing with life's grind. As I then wasn't stressing about being awake I actually just fell asleep.

It took me a little while to perfect but I absolutely love being in bed now and lying awake holds no fears for me so any wakeful moments are usually short lived.

You could also try medical cannabis which you will almost certainly qualify for.

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mike9874@reddit

Depression will cause the same issues. I'd look to address that

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cadex@reddit

Suffered with mental health for years. Self medicated with drugs and alcohol. Had breakdown and got therapy. Destroyed marriage and ended up living alone. Kept on doing therapy. Tried different SSRIs which didn't help depression or sleep.

Then they tried me on Mirtazapine. It really helped my anxiety but made me very sleepy, so I had to take it at night. It also helped me stay asleep all night.

The compound effect of getting more than 8 hours sleep a night, a long with massively reduced anxiety has really worked wonders. Depressive episodes now last a few days, not months. If they happen at all. I'm sleeping better than ever and all aspects of my life have improved.

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namur17056@reddit

I’m proud of you for still being here

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gxb20@reddit

I wouldn’t recommend getting addicted but have you had any experience using cannabis? Only thing that works for me really

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Acrobatic-Rabbit2660@reddit (OP)

I’ve tried it and it gets me to sleep but I still don’t sleep longer than two hours. Then I’m wide awake with a migraine to boot which sucks.

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gxb20@reddit

Ah that really sucks, im sorry to hear that. I dont really have any other suggestions outside of what youve already done. Good luck

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Acrobatic-Rabbit2660@reddit (OP)

Thanks. I need it.

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gxb20@reddit

Only thing i would say to that point is perhaps using a different type of cannabis - sativa or indica. Sativa fucks me up but indica helps me sleep, also taking CBD with cannabis can help alleviate some negative effects.

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tieflingteeth@reddit

Have you been checked for iron deficiency? While the NHS recommends a serum ferritin over 30, people with sleep disorders may need over 75. Check online for the other symptoms of iron deficiency and see if they match you at all.

If you get prescribed iron tablets (ideally high strength like 300mg) take them every OTHER day. Your iron receptors are desensitised for around 48h after an iron pill, so your iron absorption will actually be higher if you rest it every other day. It also reduces the constipation by a lot.

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InvestigatorSoft3606@reddit

I was the same during my 20s, particularly when i moved out and lived on my own. I can sympathise because its incredibly frustrating.

What worked for me - in the end - was coming to terms with accepting that this was what my body wanted to do. Dont fight it - if you aren't ready to sleep then trying is mega frustrating.

I'd sleep for a couple of hours when I was tired, and if i woke up I would read / make a snack etc.. don't fight it, then try to sleep again but never really force it - because that was impossible.

I'd try to plan a couple of naps in the daytime too. I was lucky that my employer supported this and I worked adjusted hours. - it worked out for several years and I was happy and rested.

What changed it for me permanently? 2 things.

I did an Army tour to Afghanistan with the reserves - constant high level of physical activity and living in a state of perpetual exhaustion meant I leaned to fall asleep rapidly and grab little bits of sleep whenever possible.

I has kids - which was similar (in regards to sleep!) to going to war.

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Fatcat-Energy@reddit

2 things for me:

reducing stress and anxiety (got a divorce and started medicating my anxiety/depression properly), therapy

Teaching my body cues that meant sleep time and using sleep aids. For me this looks like, only laying in my bed at sleep time, very dark room, weighted blanket, fan running for white noise, screen away an hour before sleep time, magnesium supplements (I think this does work) cbd oil (I’m not convinced this works for me but it’s part of the routine now), doing a sleep time jiggle where I just lay and jiggle all over to reduce tension, not staying in bed overlong in the morning (bed is sleep place only, not chill zone), deep breathing and probably more that I don’t think about any more because I sleep fine now.

I spent several years barely sleeping, it was unbearable and I’d just not be able to sleep until I was so exhausted I passed out for 15 hours. Reducing stress was the big one

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Tape_Badger@reddit

Nobody here asking OP if they're female and aged between about 35 and 50.

This was my first symptom of perimenopause and progesterone fixed it.

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Lopsided-Fan-6777@reddit

Check for sleep apnea, go see a therapist, and try some magnesium.

Do you wake up often? Do you wake up with headaches or feeling out of it? Do you wake up with dry mouth? Do you never feel rested or extra sleepy when driving? Do you struggle to concentrate, Libido dropped? Weight gain or just more fat around the stomach area? Have you been told you snore?

Get a sleep apnea test :D

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Embarrassed_Park2212@reddit

The best thing I ever taught myself was to empty the mind of everything. Not that I have anything to worry about these days.

I also just use the bedroom for sleep, no TVs, no game consoles, no phone if you're that way inclined, just sleep.

Have you tried a hot drink, hot chocolate or just the milk on its own, there are tea bags for night time.

The other thing is if nothing works don't lay in bed awake, get up and do something else, read or watch TV, do your iron etc till you feel tired again. Then if or when you feel tired go back to bed. Keep to the same going to bed and wake up times too.

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katalyna78@reddit

Mag threonate, l - theanine and ashwagandha 3x 5000mg. Not fail safe but helps.

Taking ashwagandha long term isnt recommended.

If youre a woman could be hormonal (perimenopause) in which case progesterone helps.

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Toaneknee@reddit

Hydration. If I wake up in the night I drink 5 mouthfuls then try again , if still no then another 5. If you drink alcohol or exercise then you need to load up on water before bed. With practice you can get the right amount and sleep through without getting up for a P.
If I have been taking cannabis for a few consecutive days, getting to sleep is easier but once you stop, payback time , your brain gets to rely on drugs like this.

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dishmopperm@reddit

I feel your pain, my mind has raced my whole life and is super fit. I was diagnosed with ADHD at 48 and medication has definitely helped a little.

I understand we're all different but this is what currently helps me: ear plugs and eye mask, healthy dose of magnesium glycinate, yoga nidra meditation, Vogel Dormesan drops. I also put my phone away before sleep (I keep it in the kitchen). Guided yoga nidra has been immensely helpful, and you can find those on YouTube or a meditation app.

But as others have mentioned, therapy is key to getting to the root of your current issues.

Good luck!

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Inevitable_Thing_270@reddit

Have you actually seen a doctor about it? I assume you have but you don’t mention it. So if you haven’t, you need to see them.

How’s your mental wellbeing beyond the sleep? Stress levels in life? Mood? Appetite? Sex drive? Do you enjoy the things you used to?

Physical health? Weight loss? Pain? Tremors? Sweats? Etc?

Look at all of them because if you’re not addressing something there, then you’re missing a massive area that affects sleep.

Some of the things that help work for me are:
- bath/shower before bed
- bedroom only to be used for sleep and sex
- don’t try to nap during the day and start going to bed around the same time every night
- once in bed, count backwards from 10,000. I suspect this only works if you’ve got an internal monologue.
You need to say the number in your head at the same rate you would if counting out loud slowly. And concentrate on only doing this. If you find you’re brain has strayed and you’re thinking about something else, mentally say “no” to yourself, and go back to counting backwards from the last number you remember “saying”
The lowest I’ve got to is the 9900s

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ComprehensiveFee8404@reddit

Exercise during the day. A brisk walk for an hour, or a half-hour run should do it.

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Mysterious_Worker_81@reddit

Try ashwagandha. It's amazing!

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Acrobatic-Rabbit2660@reddit (OP)

Not heard of that. What is it? Does it work well?

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Mysterious_Worker_81@reddit

It's a natural ingredient. It helps you manage stress and anxiety. My friend suggested it when iw wasn't sleeping. I finished the bottle, didn't buy anymore and went back to waking through the night. My husband is also on it now.

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GrabbedByTheGhost@reddit

You haven't listed exercise as a tried method? I sleep poorly if I've not exercised.

You need the dopamine release from exercise which will also help you sleep later in the day.

Maybe running a 5K at around 6pm followed by a shower followed by your evening meal at around half 7 might do the trick.

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toady89@reddit

Getting sunlight as soon as possible after waking up sets your body up for producing melatonin at the right time for sleep. Eating 1-2 kiwis and hour before bed can also help with sleep. Avoid alcohol, yes you might pass out if you drink enough but it trashes your sleep for days. I listen to radio shows to fall asleep to, I find them engaging enough that I'm not thinking about anything else but not enough to keep me awake. Also avoid eating or exercising too close to bed time.

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FrankyFistalot@reddit

Buy a waterbed…I have owned 2 in 30 yrs and will never go back to a normal bed.Sleep like a log every night without fail.

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feedmenow1977@reddit

I struggled for ages to find what works for me, but, I've told a few people about my method & it's worked for them too. It can take a little while to train your brain to turn off, but, it really does work. I go through the phonetic alphabet; A is for alpha, B is for bravo etc, but spell each letter out; A is for alpha A L P H A & so on. I used to go through the alphabet 3 or 4 times to begin with, then over time (a few weeks) your brain gets used to the repetitiveness of it & helps with falling asleep quicker. I've been doing this for a few years now & I barely get up to the letter G these days. Good luck, hope this helps.

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ColinismyCat@reddit

A good podcast that you’re interested in, so you actually listen. It stops your mind isn’t going into overdrive. Works for me every time - I never get to hear the end.

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MeOldChina321@reddit

This is a great idea, hopefully it would take your mind off the desperation to sleep which I think makes it worse.

Also I`ve just remembered a tip I gave to my daughter which worked. A piece of Amethyst under your pillow.

People may scoff at this but it showed on her sleep app that it was working.

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jizzyjugsjohnson@reddit

Cringe

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NeverendingStory3339@reddit

The placebo effect is really strong, don’t sneer at it.

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MeOldChina321@reddit

Don`t knock it `til you`ve tried it!

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palmwick48@reddit

What if it’s a really interesting podcast doesn’t that keep u awake

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NorthAstronaut@reddit

Yeah I dont want to fall asleep during something like darknet diaries.

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Kailos32@reddit

Try ancient civilisations, you will never get through a whole episode! No adverts blasting in your ears either! Worth a shot!

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ColinismyCat@reddit

It never happens to me. The more interesting it is, the more I focus on it and then I just drift off.

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Acrobatic-Rabbit2660@reddit (OP)

I do actually put David Attenborough documentaries on to fall asleep to or one of his audiobooks. Just something calming about his voice lol.

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Time-Mode-9@reddit

I do something similar- I watch Attenborough docs on a sleep timer.

One seem them all before, and there is no plot, so I watch and just drift off.

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Classic_Mammoth_9379@reddit

I often go to sleep with a podcast but if it’s too interesting then it keeps me awake! If it’s a fiction podcast or something, I don’t want to fall asleep and miss the conclusion. Something where they analyse a film or another show works for me, the clue that it’s good for me is generally that it’s one of those where episodes are quite happy to be several hours long!

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Laescha@reddit

Yeah, I'm the same - the sweet spot for me is an audiobook of a book that I've read before and know what happens. It's interesting enough to focus on, but I won't be so curious about what happens next that I stay awake to find out.

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BronnOP@reddit

When was the last time you changed your bed and mattress? We were both having major trouble sleeping and saved up for a bigger bed and a nicer mattress and since then all our problems are solved.

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SportTawk@reddit

My usual solution is a four pack of Special Brew

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Dionysus60@reddit

I had a bout of insomnia a few years ago. Tried a lot of things. The one thing that cracked it for me was a new pillow! I splurged on am expensive memory foam one and havent looked back.

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ponchoqueen@reddit

honestly weed and an eye mask has sorted me right out

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Lopsided_Snower@reddit

Cannabis, already

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Polythene_pams_bag@reddit

Don’t have kids!

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messedup73@reddit

Mitazapine really helped me as couldnt switch off at night and if I did fall asleep the slightest noise would wake me up.I take it an hour before bedtime and normally read until it knocks me out .I now get 7 to 9 hours sleep plus no hangover effects like other sleeping pills I tried in the past.

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Acrobatic-Rabbit2660@reddit (OP)

Is it prescription? I’ll have to ask my gp. Thanks

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imjustjurking@reddit

Yeah it's an antidepressant, but one of the side effects is that it makes you sleepy - especially at the lower doses. So you take it at night and it knocks you tf out.

I had really severe insomnia, nothing touched it. I was in pain 24/7 and so it was difficult for me to sleep. Started mirtazipine and I was sleeping to a schedule for the first time in my life.

I've come off it now but it helped me get to a better place with my sleep.

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Kailos32@reddit

Mirtazapine does work but made me really drowsy the next day unlike anything else I’ve ever tried. Must work different for different people. But did get about 8 hours as you said. Just wasn’t for me. Maybe worth the op giving it a try tough.

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TheNorthernBaron@reddit

This is what I use and I've had trouble sleeping my whole life. Even when I take a cannabis tolerance break I use this and sleep.

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Acrobatic-Rabbit2660@reddit (OP)

Don’t know if I can get this in the uk but I’ll definitely look. Thanks

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TheNorthernBaron@reddit

You 100% can. I'm in Sunderland

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Acrobatic-Rabbit2660@reddit (OP)

Where do you get it all from?

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TheNorthernBaron@reddit

Bulk.com for the majority of it. Apigenin just off Amazon.

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champion_soundz@reddit

Some exercise a few hours before bed and magnesium supplements/muszynianka water. Having said that a good sleep for me is still only about 6/7 hours

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_Harpic@reddit

I've recently upped my sleep score from 50s to 95.

I've introduced more daily steps/light exercise, 2x magnesium 1 hour before bed, going to bed earlier, leaving work at work, reduced caffeine & lastly ensure I have a better diet.

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this-guy-@reddit

Don't get a cat is my number one fucking tip.

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Acrobatic-Rabbit2660@reddit (OP)

🤣 I have two cats and a parrot. The cats are downstairs though and parrot in my room.

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sergeant_cabbage@reddit

Cannabis?

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Silver_Adagio138@reddit

Six in the morning and still awake

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Acrobatic-Rabbit2660@reddit (OP)

Yep. Not slept yet. I’ll be like a zombie until I literally fall asleep where I am. Then in less than two hours I’ll be wide awake again 😭😭😭

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Healthy_Pilot_6358@reddit

Me too and it’s doing my head in. Haven’t slept for days now. Didn’t sleep at all last night and the night before. If I’m lucky, on other nights I get about 2 hours. I’m so fed up of this being my life. Been like this for at least 20 years now.

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chocolatecake-2508@reddit

I’ve been there and it’s awful. For my whole life I was like you and now I go to sleep straight away and other than a couple of wakes in the night where I drift back off again, I sleep so well. My life-changing medication is medical cannabis. And I listen to a podcast when I go to sleep and I put it on again if I wake in the night to help me go back to sleep. Feel free to message me if you want more information!

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Acrobatic-Rabbit2660@reddit (OP)

I’d love to get medical cannabis. I just can’t afford it.

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bennettbuzz@reddit

My trick is to listen to the Fall of Civilizations podcast, I’m fucking shit at sleeping/ staying asleep and this has saved my life at times. His voice is hypnotic.

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Acrobatic-Rabbit2660@reddit (OP)

I do listen to David Attenborough , either documentaries or his audiobooks.

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Kailos32@reddit

I just put this but worse ancient civilisations instead of the fall of civilisations. My bad. Will correct it. But yes I can’t get through an episode of this and still be awake.

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liebackandthinkofeng@reddit

You’ve said you’ve tried relaxing music but what about white noise? If I’m ever struggling to fall asleep, I whack on a thunderstorm playlist. Out like a light

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Acrobatic-Rabbit2660@reddit (OP)

Yep tried that too.

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quarky_uk@reddit

You are probably making it too much of a big deal. You want to lie there and clear your mind of all thoughts, and NOT try to go to sleep (but don't try not to go to sleep!).

If you are mulling over anything (work, hobby, sport, person, not being able to sleep), it is much harder.

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ysc1@reddit

Have you tried Trazadone?

It's commonly used as an anti-depressant/anti-anxiety pill but a side effect is making you drowsy and fall asleep.

It was the first (and so far only) thing that worked for me after a year or so of clinical insomnia. I had a few side effects to begin with (but less than not sleeping).

I take on pill an hour before bed. I went from four hours on my best nights to 6 hours minimum and 7-8 hours most nights. For me it has been literally life changing.

It is not typically prescribed for insomnia in the UK so you will have to nudge your GP a bit.

Beyond that the sleep hygiene stuff you are already doing and lots of waking around during the day help a little.

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Ok_Pangolin_2016@reddit

CBD oil at bedtime can numb the chatter in the brain allowing for an easier drop off.

Are you stressed? Generally when I’m most anxious/stressed, my sleep is most affected.

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Alternative-Emu9189@reddit

Are you stressed/have something on your mind?

My thoughts would be double check the psychological aspect and then look into seeing a sleep specialist.

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monstera-attack@reddit

Are you exercising during the day? Try getting more steps in, (8000 is a good benchmark if you are physically able), or taking up weightlifting at the gym (the Lyfta app is a good place to start). My sleep improves so much when I’ve been active physically rather than just active mentally.

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MahatmaAndhi@reddit

I read my Kindle Paperwhite (backlit so the light is off) until I fall asleep. It turned a 2 - 3 hour chore every night in to an enjoyable 30 mins or so.

Can't help with staying asleep though. I wake up a few times each night.

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Digital-Dinosaur@reddit

Have you tried sleeping somewhere else? Like on your sofa? There might be somehting in your room or a mental block associated with it that's waking you up.

I struggle to sleep, but I've found an evening walk really helps me. If I'm really struggling I listen to an audio book or music that I've listened to before. I have the music/book on really low so I can just about make out the words and I find my brain latches onto that to fall asleep.

I use the music method when I sleep somewhere else thats not my own bed

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Jasboh@reddit

I sleep better when I've been physically active that day, also knocking one out.

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indigo263@reddit

What temperature is the room you sleep in? I struggle to get to sleep if the room is too warm, so if you haven't already tried then it's worth a shot to lower the temperature. I think a cold shower is also something that can help (haven't tried that one), but I also find going outside for a bit at night helps me sleep. I'm not sure of the specifics but I know there's something about cold triggering the production of melatonin and that helps you sleep - something you can try at least.

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Ant138@reddit

Exercise and walking, tire your body out and the mind will follow.

Also keep to the same bed time every night.

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Rik1978@reddit

Weighted blanket? My partner got one not really thinking it would help but it really has.

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tooheys_new@reddit

Sleep mask.

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Otherwise-Quail7283@reddit

Mirtrazapine!

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Kailos32@reddit

They do work to sleep, but make me not be able to lift my head off the pillow the next day. Severely drowsy the whole day.

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Ok-Application-8045@reddit

Doing crosswords before bed can help me settle my mind. Or just doing word puzzles in my head. I have one where I start with a 2 letter word, then I think of a 3 letter word that begins with the final letter, then a four letter word that begins with the final letter of the three letter word etc. It starts easy but gets progressively more difficult. Concentrating on that usually stops me worrying about getting to sleep. By the time I get to about 10 letters I'm usually falling asleep.

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Difficult_Egg_4350@reddit

How active are you during the day? Even if I am mentally tired, if I haven't done amy proper exercise I find it really hard to get to sleep. Doesn't have to be intense - a lunch time walk for example - but if you sit at a desk then sit on a sofa for most of the day (as many of us do), your body may not be physically all that tired.

Also, no food and drink after 5pm may not be helping you. For some people it works sure, but if I don't eat after 5pm I wake up hungry in the night.

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Dr_Lovefist@reddit

I had this a year ago, tried everything. The only thing that helped was Joseph Pannells book, you can sleep too. Sometimes I relapse and I go back to the book and it helps. https://amzn.eu/d/09EfG5ap

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CozJeez85@reddit

Have you tried a weighted blanket? When I can't sleep, which is usually due to pain in my joints or something on my mind, I put my dressing gown over the duvet (I'm too cheap to buy a weighted blanket) and this always helps me to sleep. I suggested it to my friend who has stress based insomnia and it also helped for her to sleep for much longer.

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thatguyjames_uk@reddit

try not eat or drink caffeine 3 hours before your rest time.

if you wake up early say 5am, 6am, get up, shower and start your day and make yourself go to bed about 9pm/10pm. do this pattern for a week and your body will also learn it. even at 6am you could go shopping, gym etc to get the body clock to learn

when i was off for 2 years with my back, tv, mobile phone use etc used to keep me up to 12/1am

limit caffeine in the day.

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OPGR1234@reddit

What do you do in the morning? Even if you have a bad nights sleep you must have an alarm set for 7am (or whatever your reasonable wake up time is, not late though) and go out and get sunlight and movement as soon as you wake up. This sets your circadian rhythm. You don’t start going to sleep at night, you start when you wake up. Or the cycle that will send you to sleep does. Your waking day has to be right too.

Then of course enough exercise throughout the day and i find cbd helps me too.

There’s a fascinating book called why we sleep by Matthew walker if you want something to read in bed!

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Successful-Drag-7612@reddit

When my father died I was very depressed and couldn't sleep, I took antidepressants that didn't help. I found that listening to talk radio (BBC world service) did help. Later I downloaded plays (shakespeare was good at making me fall asleep and if I woke up I'd soon fall asleep again listening to it I was like this for about 10 years, then suddenly I didn't need it anymore. Now I have three old incontinent dogs and they get me up a couple of times a night to let them out! Ps Magnesium is also helpful, and a cool bedroom.

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Fit_Object4379@reddit

Burning palo santo. Best nights sleep every single time for me.

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New-Tap-2027@reddit

Reishi mushrooms (search mushrooms for sleep)

https://www.clinical-reviews.com/uk/supplements/mushroom?utm_source=google&utm_medium=cpc&utm_content=21104776264-159756207093&utm_term=mushroom%20supplements&campaignId=21104776264&adGroupId=159756207093&feedItemId=&targetId=kwd-26793011&locInterestMs=&locPhysicalMs=9045314&matchType=b&network=g&device=m&deviceModel=&deviceType=mobile&campaignType=search&creativeId=693690725881&keyword=mushroom%20supplements&placement=&category=&adPosition=&gad_source=1&gad_campaignid=21104776264&gbraid=0AAAAABZTut133NvMbLdE1JigJHIBi_JIu

Vitamin D Levels also effect sleep

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Time-Mode-9@reddit

In my experience, the best thing you can do is you can't sleep is to accept it. Lying still, relaxed and calm, is obviously not as good as a full night's sleep, bit it is the next best thing.

If you get stressed about not being able to sleep, it ends up keeping you more awake.

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Abwettar@reddit

Some people find sleeping easier with noise in the background, I think brown noise is better for sleep?

Have you also tried altering your diet and removing sugar and caffeine altogether?

As someone else said you might consider looking into your mental health as that can cause a lot of problems too.

Do you use earplugs? Having complete silence might help but I'd try and only use them sometimes so you don't get too dependant on them, like work nights.

I have also heard that resetting your biological clock can help. I believe you need to basically go camping in the wilderness with no technology and sleep when it gets dark. Have fun trying that one out 😂

You might also consider hypnosis. Sounds mental and I've always been skeptical of it but a colleague actually had it done and said it worked wonders after only 2 sessions... so, why not?

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crackerlackers@reddit

Chamomile and lavender tea.

Loose leaf, not in a bag.

It puts me into a really deep sleep and I sleep through. Lots of dreams.

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Uhura-hoop@reddit

What difference does loose leaf make do you think? I use bags at the moment…

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mobuline@reddit

Some wine. And Drugs.

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EnglishLore@reddit

Valerian root tea. I buy from Amazon and it works for me. So much so that I only take it when I really need to as I don't want my body to get too used to it. Not valerian mixed with anything else, just the root. Dr Stuart's is the brand I use.

When my son was young he had sleep issues and I obviously did not want to medicate him so I spoke to a nutritionist and she suggested a turkey and lettuce sandwich and a ripe banana for supper. It actually worked but he got tired of eating it after a while.

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fortune-cowsay@reddit

Eye mask. I tried basically everything on this list, alongside diet changes and gym routines, vitamin schedule, yoga, never doing anything in bed beyond sleeping, temperature control - you name it.

Bought a £3 eye mask on a whim in Kenji of all places - where I was living at the time let the light in at the arse crack of dawn. I can't sleep without it now. I sleep like a baby most nights.

I've even pavloved myself into feeling tired by just putting the eye mask on. I'm a shift worker - 10am or 10pm, it doesn't matter - when the mask goes on, I go off. Best £3 I ever spent

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Tilly828282@reddit

I’m this person too

I got an Oura ring to help see what is happening in my body when I wake or don’t. It is useful to understand what makes a difference, as one night of data isn’t enough, but Oura sees trends.

Stress is a big factor. Eating a low GI meal helps a lot. Using my bed only for sleeping (not watching TV, reading or scrolling) makes a difference too.

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flyingteapott@reddit

I smoke pot until i pass out, normally about 11pm, and then wake up with the sun. It's probably not the best solution, but it works for me after years of similar struggles. I tried pretty much your whole list and lots of other stuff too.

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ralkuzu@reddit

T90 official aoe casts are very relaxing, I'm not joking here, he has a soothing voice that conveys the battle but he's never screaming or shouting or making you excited, he is the perfect narrator

Weed MIGHT help but tread carefully.

If i eat less than two hours before bed, I find digestion messes with my sleep and wake up with last nights snack in my burps

Alcohol can also disrupt it

Anxiety

One thing I recently learned that deep breaths actually triggers the varus nerve or whatever which basically tells our body to relax, like it's a reflex, it's not just breathe deeply and placebo it actually works, I wish I knew this 20 years ago aha

Exercise and blue light and all that but I'm not trying to teach you to suck eggs

Perhaps there's an underlying issue, I'm kinda in the same boat, I wake up knackered but cannot sleep, no position is comfortable lol

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GothicGamer2012@reddit

Personally I find I sleep better after I've done a lot of walking. When coming home from a long walk the first thing I do is jump in the bath for a soak to relieve joint pain. Then I get food. I sleep like a brick for a good 4 hours after eating.

That said my own sleeping pattern is chaotic and I find I feel and function better on a biphasic sleeping pattern. I sleep for 3 and a half to 4 hours, wake up naturally for another hour and do relaxing activities or watch YouTube then return to sleep for another few hours.

Is this an issue that has started recently for you or has it been there in some form since childhood? In childhood I always woke up in the middle of the night unless I was sick and I still do now I'm nearly 30. If you can't sleep for longer, might I suggest looking into a polyphasic sleeping pattern? It won't prevent you waking up but it can help with the exhaustion by adapting to the problem.

Things that make sleep harder for me are temperature changes and whether or not my mind is hyperfixating on a subject (ADHD). I can't stop my brain from thinking about something it has decided is important and my mind races preventing sleep. I just try to sleep later on.

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smelliepoo@reddit

Have a look at sleepfirstaid.org for some things thay might help.

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utukore@reddit

Cbd helps me. I still only get 4 hours with it on a bad night but its 4 hoirs more than without it.

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Which_Implement8952@reddit

Following, I need answers too.

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TheNorthernBaron@reddit

I've posted a wicked sleep stack photo as a comment if you want to check

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fancycakelover@reddit

2 kiwis before bed

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Genetic_Fox@reddit

Magnesium has been mentioned here a few times already but just came to reinforce trying it.

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Box_of_rodents@reddit

Magnesium biclycinate supplements changed everything for me.

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GuybrushFunkwood@reddit

Magnesium helped me no end. Still get up at night for a piss but it’s a deep sleep before and I drop straight to sleep again after.

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SirGranular@reddit

Keep the temperature of the room as low as you can. Be cosy under covers, but you can stick your feet out to regulate your temp (even 'unconsciously' in your sleep).

I also sometimes take just one really big breath in and then out, while lying there, letting my whole body relax on the out.

Im one to talk but what about exercise, even a walk in the evening, maybe a shower before bed and a horlicks?

Never taken anything to aid sleep and I sleep basically right through every night - whatever that turns out to be. I sympathise with your situation.

Have you approached your GP? As it doesn't sound like a great situation and I'm sure they should be able to offer some support.

I do hope you find and answer.

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