Black out curtains and 45min of an audiobook while I snuggle the wife.
Clearly weed, but the job doesn’t permit it.
Melatonin and a podcast very quietly, just enough to focus on over the tinnitus
My service dog to keep PTSD at bay and extreme nightmares. And sleep as android having my thunderstorms playing to drown out the things in my head and everything around me in RL
Working way too much until exhaustion takes over.
This specific brown noise makes my brain shut down fast. Jason Lewis is a genius.
A pint of stout and earbuds with rain noise.
A pint is great at helping me fall asleep. Unfortunately, it also prevents me from sleeping restfully.
A lot of this was already covered but here’s what I have:
- Lights/screens:
- Switching to light sources/bulbs with lower brightness/warmer light temperature (lower Kelvin/K-value) 3 hours before bed. (Light affects our sleep-wake cycle, aka the circadian rhythm. Our brain processes bright light as “the sun is still up so it’s not time to sleep yet”)
- Gradually dimming electronic screens until bedtime. (Computer: using a program like F.lux and lowering the brightness gradually in the graphics card’s control panel. Phone: with a built-in Night/Dark Mode option that you can schedule or by using an app like Twilight). // Don’t take your devices to the bedroom, or keep them far away from the bed and set them on silent/shut them off.
- Use a face mask (or tie some other cloth around your eyes), or sleep in a dark room (closed door, covered windows, covered LED lights on electronics, etc.) (note: if you sleep in a closed room make sure to keep it well-ventilated in all other hours)
- Try not to sleep for more than 8 hours, so you’ll always be tired enough the next night.
- Masking noise:
- Use something that makes a white noise - a loud fan/air purifier, a plugged-in radio that’s not tuned to a working station, a white noise device, etc. (put it next to a window if it’s noisy outside to mask the noise better)
- Additionally (or alternatively) you can use foam earplugs. Just make sure to roll&squeeze them before putting them in and don’t push them too far, otherwise you might get impacted earwax and have difficulty getting them out.
- Food: Have a light meal 3-3.5 hours before bed and light snacks (like crackers) 1.5-2 hours before bed, to not go to sleep hungry and get distracted by that and to not put the body into overdrive by having to digest a heavy meal, or cause heartburn/indigestion.
- If you sleep on your stomach with your head to the side, you can use a thin and narrow side pillow (but firm) along your torso to support your shoulder on the side that your head is pointing to. (you can also use a thin pillow for your head to not strain your neck/spine - there are ones made for kids if needed)
Cool.
Room temperature too.If it’s hot AC or good fans.
Or opening windows( if possible) or changing rooms(or sleeping on the bed to sleeping on the floor with a blanket/cloth below)
- Lights/screens:
I do not do anything but sleep in my bedroom. My phone charger stays in the living room. When I feel tired, I lay down and basically turn off for four to five hours. I have no issues getting to sleep, but I can’t stay asleep for a “normal” 6-8 hours. My body won’t do it.
Have you tried crying for 45/60 minutes? Works like a charm
Reading a book or listening to a podcast usually works. If not, I add a couple of CBD puffs.
Absolute dark
Honestly, sleeping isn’t a problem for me, its getting up.
Just need more hours in the day, maybe fourty more. Although; I’m not sure if I’d sleep a minute away
Ambien. I know that it’s not great but unfortunately it’s more complex for me than just sleep, so it’s necessary. I don’t think I’d ever sleep again without it. Wow can you do some weird things on Ambien if you don’t put your phone away.
