Have a 2 year old that falls asleep at 9, wakes up at 2:30ish Falls asleep at 4:30 after 2hrs of struggle and the wakes up at 0630.
this post was submitted on 01 Nov 2024
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Don’t drink coffee or tea past 4:00PM
No phone, No light, no noise, slightly cold temperature, read a book, have vigorous sex.
Alternatively some strains of weed also work allegedly.
Step 1: Acquire idiopathic hypersomnia
Step 2: Sleep and never stop
It's really simple: you stfu and listen.
Turn off the narrative, the inner monologue, the train of thought. You probably can't shut it down completely - that's okay, just let it go each time you notice it.
Meanwhile, the back of your mind is constantly generating chatter. Passively eavesdrop on that chatter. You won't be able to make much of it out, it's mumbling and disconnected scraps, like someone else's conversation across a cafe. That's okay. Just kind of tune in; if you get stuff, you get stuff.
Being still enough to listen relaxes your body, and the listening-state and the space you create for it soon fills up with dream-gibberish - and that segues smoothly into actually dreaming.
That bit about mumbling background chatter. This is news to me. Does everyone else have that?
I mean, maybe not precisely as speech, but y'know, the undergrowth that your actual articulated thoughts stick out of.
You can't tell me that when you stop actively driving the process, it's a complete ghost town in there, because that's just too terrifying to contemplate.
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No screens for two hours before bedtime.
Read a book or listen to music.
Melatonin works for me.
Hot shower.
I haven't seen exercise mentioned nearly enough in this thread. Doing an hour of yoga before bed makes sleep soo much easier.
In addition to all the above, I found a weighed blanket really helped me. Make sure your room is very dark, pitch black. If it is not, upgrade your blinds or a sleep mask. I got one that's simple and cotton and it works wonders.
Now its winter I also have a heated blanket.
Progressive relaxation. Seriously.
How To Trick Your Brain Into Falling Asleep | Jim Donovan | TEDxYoungstown https://www.youtube.com/watch?v=A5dE25ANU0k
Meditation works really well for me.
Take 1 g of niacin and 1 mg of melatonin right before bed.
I agree that niacin is great for sleep, but that’s quite a large dose of niacin. The average person is going to have a pretty significant flush effect just from a 50mg dose. 1g is gonna prickle and burn like nobody’s business.
That's strange. Most niacin doses that I have seen are in the 500 mg range and the suggestion I was told was to take one gram and I don't notice any weird issues from it at all.
the niacin is supposed to help reduce free fats in your bloodstream and prevent or reverse atherosclerosis and to help get your blood flowing.
I heard the US military swears by a bodyscan meditation exercise. That works for me, or at the very least calms me way down. Sometimes I'll try and take a short walk through the night, because I love it, but thinking about leaving the bed an getting ready for outside makes me very sleepy :) . Good luck falling asleep, unwanted awakeness is super boring and gets old really quick.
Exercise. If you aren’t physically tired you’ll have a hard time falling asleep. Most people with physical jobs have no problem sleeping.
dont move at all. get comfy, then stop moving. dont even scratch a slight itch
This is what I tell my children, get comfy, relax your body, close your eyes, and think of something happy.
Working out helps a bunch.
Medication:
Diphenhydramine 50mg.
Then diphenhydramine + Melatonin (20mg) (if I want to be dead asleep but will be groggy in the morning. Only used as last resort).
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Anesthesia
Controlled breathing
Jack off first
- Only lay in bed for sex and sleep, nothing else.
- Make sure your screens are off or have an orange filter for nighttime.
- Toke it up, if you want and it's legal, about 20 minutes before bed.
- Go to bed around the same time each night.
- and the most important... INVEST IN A GOOD MATTRESS!
Not affiliated at all, just a customer, but AmeriSleep beds have been the best beds I've ever laid in! They have just enough give in firmness to avoid hip pain while sleeping on my side, but support those pressure points evenly with your spine.
routines routines routines. same bedtime, same wake up time. if you establish a routine, it should take 14 days to kick in