Mental Health

Gummies with CBN

Getting a CPAP. It's made such a huge difference. If you snore loudly, get a sleep study done!

As regular as possible bedtime routine.
No caffeinated drinks in the second half of the day.
Regular exercise.
Actually not sleeping too long in the morning either.
Melatonin.

Boxed breathing in some rare cases.

There is a perfect combination of booze and depression that can get me to sleep for 10-12 hours in a single sleep cycle. Could probably sleep longer if I didnt wake up because I was about to piss myself from the copious amoont of alcohol consumed prior to sleeping.

Not a helpful answer, but I started taking a psych medication and I guess some people use it off label as a sleep aid. Soooo suffice to say I definitely sleep like a rock nowadays lol. Trouble is that I have to actually be disciplined enough to get into bed first!

BUT what has always helped me actually fall asleep is to actually use my phone in bed. I know people say not to, but it helps me fall asleep every night. What I do is put on a lengthy YouTube video that is not too interesting and not too boring. I fall asleep to them.

Cannibis Indica.

Being tired as hell. Improves my mood too by reducing overthinking.

Vitamin d helped my family quite a bit. Apparently we were all deficient when we talked to our doctor about it.

Mitigating things that prevent sleep mostly. If there are things that are keeping me awake I just get up and deal with them, it's faster than trying to ignore them or push through. Light bothering me? Block it or turn it off. Stuffy nose? Netti pot or go outside for a bit. Noise I can't stop? Create white noise. I get shin splints at night so I either compress them with bandages or sleep on my stomach with my feet hanging off the end of the bed and squish my shins. If I can't get my mind to stfu sometimes I'll get up and doze off on the couch or read a book, NO SCREENS! If the dog is laying next to me having a hand on her gives me the relaxing time brain chemicals, sometimes even if she is already leaning on me she'll do the crab scoot closer thing and that feeling helps too. Once in a while there is nothing I can do and I know I won't be sleeping, fortunately I have a job where I can take time off with little notice.

When you kiss me goodnight

Cranking the AC low.

Earplugs, but it's terrible for earwax build-up

Not sure if I'm just weird or if this is a general rule for insomnia, but for me, what works will vary and there's no foolproof recipe to make me sleep, but below are some things that do help me.

• Exercise
• Consistent wake up time
• No screens 2 hours before bed
• Blocking sunlight early (sun currently sets after 10 pm)
• No food for at least 6 hours before bed
• Stop liquids 3 hours before bedtime
• White noise during sleep (I prefer the sound of rain)
• Don't leave things unfinished before bed, especially tasks that will make you worry or have anxiety
• Decluttered bedroom
• Clean bedsheets
• Air purifier
• Aromatherapy diffuser with lemongrass

Prolanolol, side effect from the aim at reducing migraines. You can try Physiological sigh, they're great at completing the stress cycle. Detoxing from light sources for a couple of hours before sleep. No screens, dim all lights. Theres one where you tense every muscle, hold and then relax and imagine its super super relaxed, one at a time, all the way from feet to head.

Personally I have to listen to a show that's just interesting enough to keep my attention and not too interesting that it'll keep me awake to see what happens. (And without a super boppy intro outro, or it'll wake me back up.) I can sit there for hours and not sleep, trying without a show, turn a show on and I'm out in less than 5 minutes. It's insane.

(watch everybody just upvote and bookmark to come back later)

This might sound completely random, but completely cutting sugar from my life. For my entire life my sleep has been bad. Couldn't sleep at night properly at all. Then one day I tried Keto and within 1 week my sleep became normal and healthy. I didn't keep doing keto for long because it wasn't sustainable for me personally, but I kept the 0 sugar rule and it's been great. Sleeping like a ~~baby~~ adult.

I've had waking up at three or for am for am hour at least every night for the last two years. Tried all the chemical help, nothing that worked worked longer than a few nights.

I live in a complicated situation with an emotionally unavailable woman that I have three small children with and that situation won't resolve itself for a long long time.

Due to the nature of avoidant bonding, this situation and the emotional toll it takes waxes and wanes. During the better hopeful phases my sleep improves, during the bad phases I can't fucking sleep.

So I guess being hopeful helps?

White noise. I have "sleep headphones" which are a fabric headband with very flat bluetooth speakers in them.

Various white noise types (rain on a tent, being on a train, spaceship engine noise - though sometimes also stuff like "sleep meditation for anxiety") seem to get me asleep in 15 minutes (it helps turn off my wild thought spirals), and generally staying asleep until morning.

There's probably a ton of other factors about room temperature, eating times, reading e-book instead of phone before bed etc, but I think the white noise was the most noticeable and immediate change.

Alcohol. Not a lot mind you, just a nightcap

Sleep earbuds and a science-y audio book at 90% speed