help me sleep pls!
Can somebody please give me tips to fall asleep I've tried all of these!!!!!!
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First, I think the wind down period before you go to sleep is hugely important. I always tell people that before you even do your wind down, prep for the wind down. What I mean by that is get everything in order so that you are ready to just fall into bed and go to sleep when it’s time. This means prepping your bed, putting your pajamas on, taking a shower, washing your face, brushing your teeth, taking any medication or vitamins you need – anything you need to do before bed.
Next, keep your bedtime flexible. You can have a general sleep time, but if you get drowsy earlier, don’t try to fight until your bedtime and feel free to go right to bed. Alternatively, if it’s your bedtime and you aren’t drowsy, don’t force yourself to go to bed. Wait until you start to get drowsy and allow yourself to carry the drowsiness right into bed. You want to make that latency period between the time your head hits the pillow and the time you go unconscious as short as possible. With that being said, avoid lying awake in bed for too long. Give yourself 15 minutes, and if it doesn’t seem like you’re going to be able to fall asleep, get up and out of bed because we don’t want to create an association of wakefulness and your bed. Go back to doing something until you’re drowsy, then go back to bed. Along with that, don’t try to go to sleep. If you’re in bed and aren’t passing out, don’t try to force it. Fantasize about something, meditate, or do a body scan, and shift your focus to something relaxing, and the sleep will just come as a byproduct. That’s why we say “fall asleep”, because it should be effortless.
I’d also recommend getting up at the same time every morning and not napping throughout the day. Even if you had a hard time sleeping, don't sleep in or nap. If you sleep in, it's like giving yourself jet lag. If you take a nap during the day, you're going to throw your circadian rhythms off.
And finally, use blue light-blocking glasses when you're exposing yourself to screens after sunset. And don't hesitate to reach out to a sleep specialist if you feel like you’ve tried everything and nothing is working.
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Next, keep your bedtime flexible. You can have a general sleep time, but if you get drowsy earlier, don’t try to fight until your bedtime and feel free to go right to bed. Alternatively, if it’s your bedtime and you aren’t drowsy, don’t force yourself to go to bed. Wait until you start to get drowsy and allow yourself to carry the drowsiness right into bed. You want to make that latency period between the time your head hits the pillow and the time you go unconscious as short as possible. With that being said, avoid lying awake in bed for too long. Give yourself 15 minutes, and if it doesn’t seem like you’re going to be able to fall asleep, get up and out of bed because we don’t want to create an association of wakefulness and your bed. Go back to doing something until you’re drowsy, then go back to bed. Along with that, don’t try to go to sleep. If you’re in bed and aren’t passing out, don’t try to force it. Fantasize about something, meditate, or do a body scan, and shift your focus to something relaxing, and the sleep will just come as a byproduct. That’s why we say “fall asleep”, because it should be effortless.
I’d also recommend getting up at the same time every morning and not napping throughout the day. Even if you had a hard time sleeping, don't sleep in or nap. If you sleep in, it's like giving yourself jet lag. If you take a nap during the day, you're going to throw your circadian rhythms off.
And finally, use blue light-blocking glasses when you're exposing yourself to screens after sunset. And don't hesitate to reach out to a sleep specialist if you feel like you’ve tried everything and nothing is working.
One way is to trick your mind. Yes, it is slightly weird, but it works:
-no screens at least one hour before bed
-if needed, use stuffed animal for comfort
-Play claiming music, ie. lullabies or rainfall sounds
- close your eyes and just let your thoughts wander
- have a set bedtime each night
Doing this should help you sleep since it works well for me, and I'm a really light sleeper, and almost anything can wake me up
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-no screens at least one hour before bed
-if needed, use stuffed animal for comfort
-Play claiming music, ie. lullabies or rainfall sounds
- close your eyes and just let your thoughts wander
- have a set bedtime each night
Doing this should help you sleep since it works well for me, and I'm a really light sleeper, and almost anything can wake me up
i hope you can fall asleep soon. i reccomend dont go on your phone or any screens for like an hour before bed or you can try repositioning (move your pillow to the other end of your bed and sleep facing the other way) good luck
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I have insomnia girly.. i take gummies, read before i go to bed, and i make sure my room is FREEZING. Some methods aree...
The military method
Relax your entire face, including the muscles inside your mouth.
Drop your shoulders to release the tension, and let your hands drop to the side of your body.
Exhale, relaxing your chest.
Relax your legs, thighs, and calves.
Clear your mind for 10 seconds by imagining a relaxing scene.
If this doesn’t work, try saying “don’t think” repeatedly for 10 seconds.
Within 10 seconds, you should fall asleep!
4-7-8 breathing:
Let your lips part slightly and make a whooshing sound as you exhale through your mouth.
Close your lips and inhale silently through your nose. Count to 4 in your head.
Hold your breath for 7 seconds. This is the most important part of the practice.
Exhale (with a whoosh sound) for 8 seconds.
Tell yourself to stay awake.
Visualize a calm place.
View hidden comment
The military method
Relax your entire face, including the muscles inside your mouth.
Drop your shoulders to release the tension, and let your hands drop to the side of your body.
Exhale, relaxing your chest.
Relax your legs, thighs, and calves.
Clear your mind for 10 seconds by imagining a relaxing scene.
If this doesn’t work, try saying “don’t think” repeatedly for 10 seconds.
Within 10 seconds, you should fall asleep!
4-7-8 breathing:
Let your lips part slightly and make a whooshing sound as you exhale through your mouth.
Close your lips and inhale silently through your nose. Count to 4 in your head.
Hold your breath for 7 seconds. This is the most important part of the practice.
Exhale (with a whoosh sound) for 8 seconds.
Tell yourself to stay awake.
Visualize a calm place.
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