How do you get back to sleep?

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Xandertheokay@reddit

Audio books or white noise. I tend to stick with my favourite book as I have read and listened to ut multiple times so I know what's going on without having to actively listen, and with white noise it changes based on my mood. Also having a little USB desktop fan on me helps a lot too, it just cools me down faster making it easier to sleep, and I keep water by my bed to sip if I wake up.

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UndeadUndergarments@reddit

Personally, if I can't re-settle, I have a flowchart of responses, so maybe these will help. 1. A dose of ibuprofen or paracetamol (Tylenol). I take one or the other at bed so whichever I didn't take seems to settle me down. 2. A single chocolate biscuit. Nothing crazy, mind you. No double-chocolate hyper-sugar Diabetes-2000 ultra-cookie. Just a regular chocolate digestive. 3. Two slices of thick, white, 'toastie' style white bread slathered in spread. Carbs are luff. Carbs are life. 4. A pint of chilled bovine secretions. Preferably chilled. It's a little... viscous, but nothing chills me out like udder-juice. 5. Have you considered lifelong depression? 6. No , seriously, if you still can't sleep, give up. It's not so bad. Tiredness is arseholes but it won't kill you. Watch a film, masturbate, read a book, play videogames. Vibe. We're conditioned by society to believe we must \[sleep at given time\] and \[work at given time\] but it's rubbish. All that really matters is 1. not dead and 2. happy.

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Ok_Plant@reddit

I have a hard time getting to sleep sometimes. I have been using Tylenol P.M. lately, but I do give it a break for a while after each bottle. The trouble with sleep advice is that all the things I would do to distract myself (videogames, self-pleasure, crime shows) are diametrically opposite of what is recommended. So fuck the recommendations. Good attitude IMO.

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JennyW93@reddit

Best tip I ever got was don’t look at the time. Don’t check it on a clock, don’t look at your phone. It’s so much harder to get back to sleep when you add the anxiety of “I only have x amount of time left to sleep”.

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ColtonSavannah@reddit (OP)

This is the first thing I do, need to condition myself out of it

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JennyW93@reddit

You can get digital clocks that hide the clock face at night. I have a Lumie - it dims the bulb over 30 mins, and once the bulb is dim, the LED clock display turns off. Game changer

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culturerush@reddit

Yep I have to get up typically once per night, here's my tips; Try to avoid turning any lights on if you can, if your a dude you know your on target by the water splashing or if your not a dude or want to be extra safe you can sit down Don't look at the clock at all when you get up, you got a 50/50 shit where it's either 12:30 and you think "yes, I got hours left" or it's 5:30 and you can't go back to sleep because you know you have to be up in half an hour. Better to pretend it's 11:20 whenever you get up and assume you'll have a full night's sleep After having a wee have a little sip of cold water Flip the pillow once you get back into bed so you have that lovely fresh cold side

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ColtonSavannah@reddit (OP)

I've got the no lights bit down but I always want to know the time. Maybe that's the bit I need to work on. And I'm all about the pillow gymnastics to make sure I've got a cold part!

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Ok_Maintenance2513@reddit

Get a headband with some headphones in it designed for sleeping in it (acoustic sheep do some good ones but there's cheaper just riskier in terms of how long they will last) then get an app called insight timer and find a few yoga nidra sessions, you'll be asleep before you finish one. They are amazing, stops you thinking of stuff that keeps you awake and does some other magic I am not entirely sure of. Gives me the best sleep I have ever had and quickly too, like I said before it even finishes, and it used to be the case that if I was asleep after an hour of laying in bed that would be a good evening! Give it a go you won't regret it! Could even give it a try without buying the headband first see if it works, if it won't bother anyone else trying to get to sleep. I think the headband is important though as it's like part of the ritual and after a while of putting it on at bedtime it's like I am conditioned now to go into rest mode when I put it on!

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zobaleenie@reddit

I read a random article that said to lay flat and imagine your muscles relaxing one by one from the top of your head all the way down to your toes. Then when you’re all relaxed, imagine yourself in a boat just drifting about a lake and you’ll drop off in no time. It does actually work for me.

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Rich_Culture_1960@reddit

I have had issues sleeping, usually drop off ok but wake up after about 5 hours, so I stumbled across some over the counter tabs called Sominex which used to knock me out for the night, but recently have become unavailable anywhere, so I tried some Tesco sleep tablets and found that they seem to work really well and I dont have the issues with Sominex in a morning when I still feel a bit gaga,I have started biting the Tesco ones in half and this dosage seems to be enough to get me a decent sleep.. I dont do this every night, maybe once or twice a week with spacing..

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peetz1204@reddit

When I get up in the night I use a head torch that has a red bulb, it’s nice and dim, but I can still see, I also don’t fully open my eyes, just employ the Clint squint. Seems to do the job for me.

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royalblue1982@reddit

I don't sleep great - but one thing I'm able to do is fall asleep instantly after waking up in the night. If you're able to get through your day ok then you're not missing the sleep. If you feel tired and are avoiding doing things because of it then push yourself for a couple of weeks and your sleep patterns will adapt to accommodate your increased tiredness.

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vipros42@reddit

I put on an audiobook which I have listened to before (usually one of a few) and is read by someone with a pleasant soothing voice.

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snufflycat@reddit

As someone who routinely wakes up at between 3-4 and struggles to get back to sleep, I can sympathize! Lately I've been trying 7-4-8 breathing: inhale for count of 7, hold for 4, exhale for 8. Seems to be helping I watched a good video on YouTube with advice, if I can find it I'll post a link (if I'm allowed to?? New to Reddit don't want to break any rules!!)

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themasterd0n@reddit

Are you sure it isn't supposed to be 7-8-4 (holding the breath after the exhalation rather than the inhalation)?

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snufflycat@reddit

I think it's actually 4 (inhale) 7 (hold) 8 (exhale) lol I'm not surprised I got it wrong I get numbers muddled a lot! Maybe it might work even better if I actually do right!

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themasterd0n@reddit

Oh yeah lol that's what I meant too. But aren't you supposed to hold after the exhale? With empty lungs as it were.

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snufflycat@reddit

No I think you hold after the inhale with full lungs. This article explains it quite well (or better than me lol) https://www.healthline.com/health/4-7-8-breathing It also says to make a wooshing sound which I didn't know!

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Tuarangi@reddit

Each sub has rules, provided it's a proper link on a related subject, no-one will care My fitness watch has a relaxation breathing thing which is 3-3-3-3 then 4-4-4-4 (inhale, hold, exhale, hold) but it does it with vibration motor so I guess it would disturb me trying to do it at night and trying to count the seconds manually would probably wake me up

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snufflycat@reddit

Ok thanks! This is the video https://youtu.be/zpdRKmLePaQ?si=TTDsWvSY_L193Qo0 I find the counting helps me, focusing on the numbers distracts me from my racing thoughts

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KeepOnTrippinOn@reddit

I just find the comfy position, then I'm away again.

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verysmallwilly@reddit

I just dont sweat it, if I’m up in up. I’ve done so many days on next to no sleep and was fine. Lying their tryna make urself sleep is never effective and is horrible. If I can’t sleep I just vibe in bed or go in on my phone. Whatever. Btw I saw a sleep therapist when I was a teenager cos my mum was concerned. Anyway he told me I was only the second person he had met in his career who “truly embraces the wakefulness” - but his advice, was it’s effective. Just accept being awake and the fact u may not sleep again, nah go to work on “only c hours” - accept it and forget it. U will probs find u blink and it’s suddenly 7am. I dunno why people obsess about their “hours” either. It creates such an unhealthy mindset

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kopikekasih@reddit

I always say to myself in my head "its okay, you have so much time to get back to sleep. Don't rush" calms me right down and I usually drift of within minutes. Whereas constantly checking the time etc means I never get back to sleep

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JennyW93@reddit

I work as a clinical brain scientist, and sleep is SO important for brain health. But recommended hours are 100% bullshit. There’s no way you can pick a number that’s actually generalisable to the entire adult population. If you want to know how much sleep you need: go to sleep and see what time it is when you wake up.

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verysmallwilly@reddit

Exactly, sleep deprived isn’t good but a lot of ppl don’t seem to realise 8 hours is if I understand right basically just plucked from thin air once upon a time and then we built a whole narrative round it and now just accept it. Personally, I have never needed 8 hours sleep and I am absolutely not sleep deprived. I look v young for 33 and have more energy than I know what to do with as evidenced by the attention seeking crap I post on here, despite working a full time job and having a demanding wife

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KingBenneth@reddit

Read this in a book which helps me: Think of a walk that you do regularly in your mind, and play through that walk step by step in your head. Think of every little detail that you would do like locking the front door, opening and closing the gate, going round that corner with that dip in the path, etc. eventually you’ll drift off to sleep.

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Responsible-Walrus-5@reddit

My friend does this but with driving routes, she swears by it!

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Incubus85@reddit

That would not work for me. I'd end up swinging planks of wood at my neighbours car at 4am.

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Responsible-Walrus-5@reddit

😂

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Incubus85@reddit

Rocking closer to 40 these days. Don't need to wake up to piss but I randomly wake up at 5 or 6. Sometimes when I go to bed at 9 or 10 I wake up at 3.30 or 4 and completely understand the wide awake until 8am, then zombie for the rest of the day. Get your prozzy checked my schnitzl

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Big_Mad_Al@reddit

Half a joint and a wank!

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JennyW93@reddit

Oh no, I’ve been doing it backwards

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Incubus85@reddit

Just had a joint wank instructions unclear.

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Positive-Breakfast72@reddit

Often in the same boat. Started when I had exams with work that would keep me up. Now i’m in the habit of lying awake at 2-4 am. What helps me: A yoga nidra meditation on the calm app. Listening to audiobooks I’m moderately interested in but not completely riveted by. Also something I saw on another reddit thread (Huberman Lab - will try and find the actual comment): - Wear a sleep mask that allows you to open your eyes in pitch black. - hold eyes open until you have to blink - repeat three times. Supposedly this triggers your brain to fall asleep. It certainly seems to help me. Also, very boring but going to bed earlier means i’m less stressed about being awake. I try and give myself 9 hours to get at least 7 hours sleep (don’t always stick to it though).

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TheInvisibleWun@reddit

I have trained myself to remain half.asleep when I go to the bathroom

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sharksare2cool@reddit

I turn out the lights, lie down in bed and watch videos of making things, such as icing a cake, sewing a tiny outfit for a doll, crafting a statue out of chocolate. It sends my eyes dropping after a few minutes.

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Sharks_and_Bones@reddit

Probably not what you're looking for, but if I get up in the night, I face plant back into a snuggly pillow, cocoon myself in the duvet and I'm already asleep.

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smj2602@reddit

Ive got to the age now i need to guess what my bladder is going to do 😄

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Independent_Ant_873@reddit

I find putting something on & laying back down, a podcast etc helps me

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bikky73@reddit

Wank.

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YouSayWotNow@reddit

Oh I have to get up at least 4 times a night to wee!!! I don't put the light on to go to the loo, so that helps me not wake up too fully. And I usually fall back asleep within a few minutes. Not drinking in the hours before bed makes zero difference, so don't try that, you'll just dehydrate yourself.

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BugsyMalone_@reddit

I believe eating some raisins could help alleviate the need to wee?

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bowen7477@reddit

Your just about raisin awareness

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Raspy32@reddit

Ba dum tss

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YouSayWotNow@reddit

Really? Not come across that idea before? Do you have any links for info? Thanks!!

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BugsyMalone_@reddit

It was years ago I heard it, might be worth a try 😂

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ColtonSavannah@reddit (OP)

Dang it. That has been something I've started trying as well. No drinks after 9, was thinking maybe changing to 8pm but won't bother now. Good insight!

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SJTaylors@reddit

Without getting too excessive this is far more to do with what you're drinking and how quickly you're drinking. Alcoholic drinks will have more of an effect on your night time weeing so maybe try an evening without them to see if it helps Also gulping drinks will not be fully absorbed and you'll need to pee quicker, so slowly drinking sips from about 7pm onwards and them stopping at 9pm should help! This was all from Andrew Huberman so definitely worth a watch!

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YouSayWotNow@reddit

It might work for you but it didn't for me!

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BugsyMalone_@reddit

I was absolutely terrible for falling asleep, especially if I had my phone in my hand or I was watching a film. I would fall asleep during the film but would be later than I'd like. I bought a second hand kindle paperweight and now I read a few pages and I'm flat out!

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ac0rn5@reddit

> kindle paperweight Did you hit yourself over the head with it? ;)

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Comfortable-Pool-800@reddit

Count backwards from 5000

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Kind-Syllabub-4455@reddit

I also always wake up at least once in the night to pee. My go to method of getting back to sleep is to trying to recall details of the dream I was just having. If that doesn’t work then I start to play through a simple scenario in my head (eg. I’m going for a meal at a chain restaurant. What would I order for each course etc). This method usually works for me unless my brain decides to start thinking about work or something

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Curvi-distraction@reddit

After I have had a squeak, I find putting a radio play or similar sends me back to sleep again…listening to a voice

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Sudden_Hovercraft_56@reddit

Keep your eye's shut when you go to wee and/or don't turn on any lights.

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Ambitious_Cat9886@reddit

Slow deliberate breathing, try to just let my mind wander but not pay too close attention to it or try and direct it, basically just meditate haha

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BookMingler@reddit

If you really can’t sleep, going through your bedtime routine can help get your mind back in preparing to sleep. Personally if I read a few pages of a book the. Out on an audiobook or podcast, it usually does the trick.

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1968Bladerunner@reddit

Mid-50s here & my last full cuppa is around 7.30pm, tho' I'll take a few sips of water after that if necessary. Always pee for the last time right before sleeping & 95% of the time I'll sleep through 7 - 8 hours solid. For that stray 5%, where I wake for whatever reason, I rarely manage to get back to sleep - I'll sit up, read, & (if lucky) my brain & body will sometimes give me another hour snooze, but then I've no alarms to wake me which is a blessing.

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dakotastopshorses@reddit

I usually listen to TV show repeats while I sleep, so I continue to do that and count upwards as high as I can go. If I get to 300, that's when I know I'm really struggling!

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Mission_Station9633@reddit

I start at 100 and count backwards. If I get to zero, I just start over again. I've been doing this for years and it works for me!

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PrinceBert@reddit

Try starting at a different number and sometimes start really high and count down. You don't want to give yourself something to focus on as a "target" that if you get to then you're in trouble, you want to just be able to let the mind relax. That's helped me recently anyway. No science, but every time I fixate on the not sleeping then there's no way I'm gonna sleep!

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h5n1zzp@reddit

Spark up a big fat J!

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Lessarocks@reddit

I sometimes have that problem. I play the sound of a box fan on my smart speaker and that usually helps me drift off.

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Maximum_Patient3869@reddit

if you can, try and not turn on any lights when getting up, bright lights diminish your melatonin levels the instant you turn the light on and make it harder to get back to sleep. https://youtube.com/shorts/QAbTnOoX_cw?si=cVVdqG5MZWYMOBOm

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showmeyournipplesplz@reddit

Stroke one out

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Responsible-Walrus-5@reddit

If you’re generally struggling with sleep then taking steps to improve sleep hygiene are important. - Don’t hang out in your bedroom except for sleeping - If you’re not sleeping, don’t lie there, get up for a little bit then re-start the going to bed process. You don’t want to associate being in bed with not sleeping. - Cut out sugar and caffeine in the afternoon (or totally) and cut out alcohol - Dim lights in the evening, no looking at your phone screen Re going to the toilet then maybe restricting fluids several hours before bed might help.

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craggy_jsy@reddit

Traffic light. Imagine your body red and every exhale you breathe out red and inhal green light. Imagine your toes glowing green and work your way up. Im usually asleep by the time I reach my thighs.

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Greenapples6@reddit

I’ve unlocked a cheat code for this where I get back into bed, lay on my back, put another pillow underneath my knees and hands on the stomach. In a matter of minutes i’m gone.

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Intelligent_Ad3309@reddit

I have to get up two or three times a night for age-related weeing. Rather than putting on the light & waking my wife, or stumbling through a darkened house I keep a medipod (a wee bottle) by the bed. I can get up, use it on automatic pilot & be back in bed & asleep in minutes.

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bertiethebastard@reddit

Had same thing for years. You can get a medicine called Tamulosin, for the prostate, helps with the night pees. But for getting back to sleep I empty my mind except for just in and out breathing , usually slip back fairly quickly

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17kgofchicken@reddit

Put in a bluetooth ear piece and listen to a boring podcast.

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SpuffJob@reddit

Everyone says this, it's alien to me. As soon as my head hits the pillow I'm asleep, and I don't wake up until the alarm goes off. I couldn't imagine that being regularly interrupted, it would drive me insane. If I do have to get up, say there's a family emergency or something, then I get back in bed and go to sleep.

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Jassida@reddit

I listen to in depth technical podcasts

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fmb320@reddit

Exercise. I'm starting to get this kind of thing again and it's because I havent exercised for a couple of weeks.

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Mushypeasmintsauce@reddit

Get out of bed, have a glass of hot water with a little honey in it. Write a list of all the things in your head. Try going back to bed, if that doesn't work, the sofa or a comfortable chair does the trick

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kingpotato28@reddit

Smoke a joint

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whatanabsolutefrog@reddit

A mildly interesting podcast often works for me! Also, I always tend to sleep better when I've done a bit of physical exercise the day before

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Substantial-Win-1906@reddit

4 cans of special brew will send you to sleep like a fairy

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StopThatUDick@reddit

Try cutting out whichever foodstuff is upsetting your bladder. I went through phases where I would piss myself dangerously dry. At anywhere between the age of 35 and 40, I was bordering on incontinent. I cut gluten and dairy from my diet and, as if by magic, all issues subsided. n.b. I’ve been travelling this weekend and had to concede some gluten-y food, and for the first time in maybe six months, I’ve been back to bordering on incontinent. So I’m convinced there’s a link. Oh and, to sleep, I either imagine myself getting ooo lala with an object of my desire - all the beautiful details like how smooth her skin is, and how soft then hard her nipples would be - or piloting a spaceship to the Moon. Take off, orbital dynamics, resource management… I am a very basic Man.

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BasisOk4268@reddit

I… close my eyes?

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yarnyplanter@reddit

Having not slept since 3am this morning, I feel you (I usually do get back to sleep but this was a very bad night for some reason). My go to is to list all my body parts from toes to head, in detail (tip toes, toe pads, toe joints, toe nails, etc.). If it works I usually fall asleep by my mid section, if I've gotten to my shoulders I know to give up.

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Tuarangi@reddit

I just count rhythmically in my head with my breathing or slower, I've seen a suggestion of counting like 1 2 2 3 3 3 etc but my brain switches on to whether I had the right number of repetitions at the higher teens so I found just counting works. I guess it's a sort of pseudo hypnosis but it switches the brain off other thoughts. I also have a sleep mask as I find lights quite annoying, even with blackout curtains there is light that gets in, ear plugs too for days like bin collection due to the time they come in

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PeggyNoNotThatOne@reddit

I usually listen to an audiobook. Nothing pacey, quite often something non-fiction. I'm old and arthritic so sometimes that doesn't work because of pain but thankfully I'm in a position to have a nap in the afternoon.

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10642alh@reddit

I listen to sleep hypnosis music on YouTube. Type in sleep hypnosis no ads and it will give you variations of up to 12 hours of music designed to help you sleep.

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GrimQuim@reddit

The French History Podcast, I'm genuinely interested in the topic but that bloke has a drone that would put a meth head to sleep.

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One-eyed-bed-snake@reddit

I always watch something I've seen loads of times but still love to see (The Office, Only Fools and Horses , Men Behaving Badly. That type of thing) and I'll always drop off not long into an episode. Obviously don't watch something you're gonna get invested in or you'll never get back to sleep.

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