Guaranteed ways to quickly go to sleep?
Reply to Topic
I had a pharmacist tell me to take allergy medication. If you take melatonin supplements, your body will stop making natural melatonin.
X
Favorite Movies
There's a lot of over-the-counter stuff (NyQuil, Zzzquil, etc) that helps. But for pure behavioral stuff there's a handful of things that basically everyone agrees are worth trying:
1) No screens leading up to sleep. Ideally none for an hour before.
2) Some exercise during the day.
3) Getting in the habit of only getting into bed when you're ready to try to sleep.
4) Not eating badly and/or too close to bed.
Might have to do some of this stuff for a few days, too, if a lot of bad habits have really taken hold.
1) No screens leading up to sleep. Ideally none for an hour before.
2) Some exercise during the day.
3) Getting in the habit of only getting into bed when you're ready to try to sleep.
4) Not eating badly and/or too close to bed.
Might have to do some of this stuff for a few days, too, if a lot of bad habits have really taken hold.
X
Favorite Movies
Reading a book before bed helps. If you find yourself reading the same sentences over and over again or the book fails out of your hands, you're ready to go to sleep.
I've also found that playing fan fiction in your imagination can make you tired. In other words, make up an episode of your favorite show. Come up with a story. Think of some characters in the episode and give them backstories. Heck, create an entire spinoff and do the same things. Doing all these things puts your brain to work in a way that will make you more tired.
Similarly, if you're like me and memorize a bunch of useless trivia, like Academy award winners, World Series winners, Stanley Cup winners, etc., test your memory. That will tire your brain on the same way.
I've also found that playing fan fiction in your imagination can make you tired. In other words, make up an episode of your favorite show. Come up with a story. Think of some characters in the episode and give them backstories. Heck, create an entire spinoff and do the same things. Doing all these things puts your brain to work in a way that will make you more tired.
Similarly, if you're like me and memorize a bunch of useless trivia, like Academy award winners, World Series winners, Stanley Cup winners, etc., test your memory. That will tire your brain on the same way.
X
Favorite Movies
X
User Lists
I'll piggyback on what both Yoda and MovieGal said above. Add to Yoda's info also not watching TV in bed. It's just a bedroom, not an office or a living room.
Also, I take a half dose of an OTC sleep aid... which is really just the same ingredient as Benadryl, the allergy medication. (It's packaged as a sleep aid and ends up being way cheaper than buying Benadryl too.) I take one pill (a full dose is two), about an hour before I climb into bed. It not only keeps me from making an extensive to-do list in my head for the next day, but it also helps me fall BACK to sleep if I wake up to use the bathroom in the middle of the night. (Also, I get up around 6 a.m. to make the husband breakfast before work, but I'm a night owl, so I need to grab a few more hours of sleep after he leaves. The sleep aid helps me get *back* to sleep even after being up for more than a half hour making breakfast.)
I also use the Alexa/Echo device in our bedroom to play "white noise" overnight. That helps to keep out the stray sounds of everything from the neighbors' yapping dogs late at night (or early in the morning) to the creaky sounds of a very old house.
Also, I take a half dose of an OTC sleep aid... which is really just the same ingredient as Benadryl, the allergy medication. (It's packaged as a sleep aid and ends up being way cheaper than buying Benadryl too.) I take one pill (a full dose is two), about an hour before I climb into bed. It not only keeps me from making an extensive to-do list in my head for the next day, but it also helps me fall BACK to sleep if I wake up to use the bathroom in the middle of the night. (Also, I get up around 6 a.m. to make the husband breakfast before work, but I'm a night owl, so I need to grab a few more hours of sleep after he leaves. The sleep aid helps me get *back* to sleep even after being up for more than a half hour making breakfast.)
I also use the Alexa/Echo device in our bedroom to play "white noise" overnight. That helps to keep out the stray sounds of everything from the neighbors' yapping dogs late at night (or early in the morning) to the creaky sounds of a very old house.
X
Favorite Movies
X
User Lists
Reading a book before bed helps. If you find yourself reading the same sentences over and over again or the book fails out of your hands, you're ready to go to sleep.
I've also found that playing fan fiction in your imagination can make you tired. In other words, make up an episode of your favorite show. Come up with a story. Think of some characters in the episode and give them backstories. Heck, create an entire spinoff and do the same things. Doing all these things puts your brain to work in a way that will make you more tired.
Similarly, if you're like me and memorize a bunch of useless trivia, like Academy award winners, World Series winners, Stanley Cup winners, etc., test your memory. That will tire your brain on the same way.
I've also found that playing fan fiction in your imagination can make you tired. In other words, make up an episode of your favorite show. Come up with a story. Think of some characters in the episode and give them backstories. Heck, create an entire spinoff and do the same things. Doing all these things puts your brain to work in a way that will make you more tired.
Similarly, if you're like me and memorize a bunch of useless trivia, like Academy award winners, World Series winners, Stanley Cup winners, etc., test your memory. That will tire your brain on the same way.
X
Favorite Movies
X
User Lists
I'll piggyback on what both Yoda and MovieGal said above. Add to Yoda's info also not watching TV in bed. It's just a bedroom, not an office or a living room.
Also, I take a half dose of an OTC sleep aid... which is really just the same ingredient as Benadryl, the allergy medication. (It's packaged as a sleep aid and ends up being way cheaper than buying Benadryl too.) I take one pill (a full dose is two), about an hour before I climb into bed. It not only keeps me from making an extensive to-do list in my head for the next day, but it also helps me fall BACK to sleep if I wake up to use the bathroom in the middle of the night. (Also, I get up around 6 a.m. to make the husband breakfast before work, but I'm a night owl, so I need to grab a few more hours of sleep after he leaves. The sleep aid helps me get *back* to sleep even after being up for more than a half hour making breakfast.)
I also use the Alexa/Echo device in our bedroom to play "white noise" overnight. That helps to keep out the stray sounds of everything from the neighbors' yapping dogs late at night (or early in the morning) to the creaky sounds of a very old house.
Also, I take a half dose of an OTC sleep aid... which is really just the same ingredient as Benadryl, the allergy medication. (It's packaged as a sleep aid and ends up being way cheaper than buying Benadryl too.) I take one pill (a full dose is two), about an hour before I climb into bed. It not only keeps me from making an extensive to-do list in my head for the next day, but it also helps me fall BACK to sleep if I wake up to use the bathroom in the middle of the night. (Also, I get up around 6 a.m. to make the husband breakfast before work, but I'm a night owl, so I need to grab a few more hours of sleep after he leaves. The sleep aid helps me get *back* to sleep even after being up for more than a half hour making breakfast.)
I also use the Alexa/Echo device in our bedroom to play "white noise" overnight. That helps to keep out the stray sounds of everything from the neighbors' yapping dogs late at night (or early in the morning) to the creaky sounds of a very old house.
It's was originally used as an antihistamine, then they found other uses for it.
I hate when other doctors talk about depression when I say I use it. I tell them I use it for sleeping. Or I have in the past. I just use Benedryl now.
X
Favorite Movies
The thinking behind a lot of this is that you are taking your mind AWAY from your daily life and chores and putting it into another world. The suggestion to read in bed is typically stated as reading FICTION for this reason. If you're reading nonfiction or a self-help book or theology or something, you're still too close to your real life and won't drift off as easily.
X
Favorite Movies
X
User Lists
BTW, I don't do several of the things I suggested. 
But I also get a decent amount of sleep despite some of my poor habits. But those are the things I'd change if I consistently had trouble with it.
Oh, and they say "warm milk" or whatever, and that's true, but I don't much like milk, let alone warm milk. But something like cocoa works pretty well to achieve the same effect, especially in the winter.
The basic environmental/lifestyle things like that are, to my mind, way more important than little mental tricks. But if you want a little mental trick, I really like focusing on the point at which the body meets the bed. Specifically, thinking about the weight of your body, thinking of its heaviness and how it sinks into the mattress or pillow. I start to feel heavier, in a very pleasant way. I find that helps, weirdly, but maybe that's highly idiosyncratic.
But I also get a decent amount of sleep despite some of my poor habits. But those are the things I'd change if I consistently had trouble with it.Oh, and they say "warm milk" or whatever, and that's true, but I don't much like milk, let alone warm milk. But something like cocoa works pretty well to achieve the same effect, especially in the winter.
The basic environmental/lifestyle things like that are, to my mind, way more important than little mental tricks. But if you want a little mental trick, I really like focusing on the point at which the body meets the bed. Specifically, thinking about the weight of your body, thinking of its heaviness and how it sinks into the mattress or pillow. I start to feel heavier, in a very pleasant way. I find that helps, weirdly, but maybe that's highly idiosyncratic.
X
Favorite Movies
I struggled with terrible insomnia for years, and something that really helped me was when I eliminated dairy from my diet.
But sometimes I still struggle and the things that help me most are:
1) About 2 minutes of box breathing (basically in 4, hold 4, out 4 hold 4, repeat)
2) I try to read about 10 minutes before bed.
3) I shouldn't have screens on . . . but I do. I will turn down the brightness on the TV sometimes.
4) Playing rain noises (you can search like "rain sounds dark screen no ads" on YouTube) really helps me.
5) Most nights I put on a YouTube video that I've watched a dozen times so that I'm not staying awake to hear what happens next (I've watched "Line Goes Up" and "This is Financial Advice" probably 100 times).
A tip that a friend gave one time that has really gotten me out of the "Oh, no I can't get to sleep. What time is it? Oh, man! I have to be up in ___ hours!!!" anxiety loop is to say, "I'm laying down. I'm resting. My body is getting rest. I might be awake, but I'm recharging." And I don't ever look at the clock once I decide to go to sleep because it never helps.
But sometimes I still struggle and the things that help me most are:
1) About 2 minutes of box breathing (basically in 4, hold 4, out 4 hold 4, repeat)
2) I try to read about 10 minutes before bed.
3) I shouldn't have screens on . . . but I do. I will turn down the brightness on the TV sometimes.
4) Playing rain noises (you can search like "rain sounds dark screen no ads" on YouTube) really helps me.
5) Most nights I put on a YouTube video that I've watched a dozen times so that I'm not staying awake to hear what happens next (I've watched "Line Goes Up" and "This is Financial Advice" probably 100 times).
A tip that a friend gave one time that has really gotten me out of the "Oh, no I can't get to sleep. What time is it? Oh, man! I have to be up in ___ hours!!!" anxiety loop is to say, "I'm laying down. I'm resting. My body is getting rest. I might be awake, but I'm recharging." And I don't ever look at the clock once I decide to go to sleep because it never helps.
X
Favorite Movies
X
User Lists
I can't believe I forgot it (until I read Takoma's mention of a rain machine), but yes, white noise or something similar.
We got used to sleeping with a fan on (either a literal fan or an air conditioner or whatever), and at some point I saw a cheap and/or on sale white noise machine and tried it...and it was great. I think it worked for a decade until it needed to be replaced, and I immediately bought the exact same model. We take it with us when we travel, too. Absolutely love it.
We got used to sleeping with a fan on (either a literal fan or an air conditioner or whatever), and at some point I saw a cheap and/or on sale white noise machine and tried it...and it was great. I think it worked for a decade until it needed to be replaced, and I immediately bought the exact same model. We take it with us when we travel, too. Absolutely love it.
X
Favorite Movies
I really should listen to the advice here. I love to read but will scroll through Facebook or here with a random TV show I'm not paying attention too in the background. I should just shut tv off and go to my kindle app and read for the last hour of my evening.
X
Favorite Movies
X
Favorite Movies
You know what else has randomly helped me (unless it's a really hot night)? Wearing socks to bed.
X
Favorite Movies
X
User Lists
My waking hours are upside-down and counting sheep don't help
X
Favorite Movies
X
User Lists
The basic environmental/lifestyle things like that are, to my mind, way more important than little mental tricks. But if you want a little mental trick, I really like focusing on the point at which the body meets the bed. Specifically, thinking about the weight of your body, thinking of its heaviness and how it sinks into the mattress or pillow. I start to feel heavier, in a very pleasant way. I find that helps, weirdly, but maybe that's highly idiosyncratic.
Also, the cocoa might be a good idea, but you do have to be wary of its caffeine. I've used sugar-free Swiss Miss packets on c-c-c-cold evenings like this one, and the caffeine doesn't bother me. But it might bother other people.
X
Favorite Movies
X
User Lists
I can't believe I forgot it (until I read Takoma's mention of a rain machine), but yes, white noise or something similar.
We got used to sleeping with a fan on (either a literal fan or an air conditioner or whatever), and at some point I saw a cheap and/or on sale white noise machine and tried it...and it was great. I think it worked for a decade until it needed to be replaced, and I immediately bought the exact same model. We take it with us when we travel, too. Absolutely love it.
We got used to sleeping with a fan on (either a literal fan or an air conditioner or whatever), and at some point I saw a cheap and/or on sale white noise machine and tried it...and it was great. I think it worked for a decade until it needed to be replaced, and I immediately bought the exact same model. We take it with us when we travel, too. Absolutely love it.
Before I did this I was using an air purifier and realized it made a nice white noise.
Also, the nice thing about using the Alexa device is that I can adjust the volume (unlike the air purifier). I can be lying in bed and don't even have to get up: "Alexa, volume UP two..." or "Alexa, volume down one..."
And the Dot is really small and easy to take with me anywhere... as long as I'll have access to internet/WiFi to get it going. (I could probably use hubby's phone as an access point in a pinch.)
X
Favorite Movies
X
User Lists
You know what else has randomly helped me (unless it's a really hot night)? Wearing socks to bed.
Of course, we also have a heated waterbed, so man, is that comfy to climb into on cold nights!
X
Favorite Movies
X
User Lists
Oh, one thing that also might help is a weighted blanket. I don't own one, but I realized inadvertently that the theory works for me. It was so cold here one year (and the waterbed mattress had a tiny leak so we had to empty it out till the new mattress arrived) that I wore sweats and socks to bed, with a top sheet, a blanket, the quilt, and then a heavily crocheted afghan on top of all that. The sheet, blanket, quilt, and afghan added up to a significant weight that I could feel on top of me as I lay down. And it was fabulous. That slight extra weight makes you feel safe and cozy and wrapped up almost in a loose coccoon. Really nice way to fall asleep!
X
Favorite Movies
X
User Lists
|
|