No pharmaceutical aids preferably
Imagine your body slowly floating up to the ceiling. Or conversely, sinking down through the mattress.
Learning to chill/meditate is quite helpful, but can take a long time.
I’ve found the ‘military sleep method’ to be very helpful as well. The version I found years ago, had you tense up each body area before relaxing it, but the links I found now mentioned none of that.
Having something to listen to is key for me. It gives a racing ADHD mind something to focus on so that I kinda fall asleep without noticing.
I have a cheap random brand of sleep mask that has built in bluetooth headphones, and it is great.
Think about the fact that you have to wake up later and how much you’ll want to stay in bed
Then, remember where you are right now, and start to realize how good it feels to be in bed
No responsibilities, no distractions, no obligations, just the rest you’ve been waiting for. All time is frozen, nothing matters until tomorrow
Think of very nice things. Utopia, special interests stuff like that
Magnesium helps me go to sleep and relaxes me. No side effects, won’t keep you asleep. Like if I fall asleep at 10, I very well could wake up at 12 and struggle to fall back to sleep but it at least puts me to sleep which is tough for me
Doesn’t work for everyone, but it works for me:
Bless Scooter
What I find really, really, helps is jumping on the bed until you hit your head on the ceiling and just pass the fuck out wherever you land.
I’m looking for the pharmaceutical aids honestly. I regular have a problem where I’ll go to bed and simply lie awake the entire night. It’s caused by stress at work (I’m an architect). I will go to bed at the usual time, miss my sleep window or something, and then if I haven’t fallen asleep within the first 45-60 minutes then I just know that’s it, I’m not sleeping that night. It happens once or twice a month when I’m really stressed and just can’t stop replaying things I need to do or emails I need to send or big meetings that I have the next day.
So yes, it’s time for pharmaceutical aids
You should try meditation and exercise before resorting to drugs!
I see all the usual advice was already given so I’ll skip right to the weird things that work for me: I lie on my belly with my face resting on my palm so that the base of the thumb gently presses on one of the eyes (right hand on the left side of the face or vice versa). The pressure makes me sleepy almost immediately.
At the same time I think about some detailed but impractical project, anything I’d like to make but cannot immediately start. I think about the tiniest details until I fell tired. The goal is not to try to fall asleep and not to think of anything that would require action/attention, and also not to dwell on anything unpleasant. I usually fall asleep under 5 minutes.
I think about some detailed but impractical project
This is my thing too yeah. Even if I don’t fall asleep immediately, it keeps my mind occupied on something pleasant for long enough that eventually I’ll slip away
Warm drinks, cool room, heavy blankets and no screens or bright light for ~1h before
Sometimes if my thoughts are getting loud it takes longer
I watch some comfort shows on my phone with something like this on so it doesnt bother my family.
Just be careful what you’re watching though. I’ve been jarred awake by dramatic violin stings a few times.
The best thing you can do is five hours before going to bed, making sure you get enough exercise and avoid caffeine.
Other than that, I have a routine of stretching and reading before bed, so usually just doing that puts me out.
Failing that, I used to have really bad insomnia, and one thing I would remind myself is that even just laying awake in bed is a kind of rest, and even if you don’t sleep you can kind of drift off into a reverie here and there.
Related, I find having something enjoyable to think about as I close my eyes is fun and distracting. For me that’s creative stuff like writing stories, designing games, or making game levels in my head.
games
have done so much gamedev as I float off into sleep… and some of it has even survived to get written down the next day lol. my partner made me stop getting up to write things out as it was wrecking both of our sleep cycles
I have a small notepad and pencil tucked under my mattress that I reach for whenever I have an idea I’m convinced is so good it won’t actually let me fall asleep until I save it.
- Lifestyle change: exercise often so your body actually gets tired.
- If it’s already late: go for a night walk.
The way the host talks makes actually following along at low volume very difficult but it’s still engaging enough to keep my mind from wandering to racing sorts of places. It puts me out nearly every time I try it.
