What helps you sleep?

I do take klonopin and ambien BUT a sleep hygiene routine really helps.

I got out of it when I was in patient and I'm really struggling with getting back in the routine. But what I'd do -turn off the computer /tv hour before bed. Turn off most of the lights, change clothes, brush my teeth, take my meds. I have a 10 minute yoga routine I do I found on youtube, but I don't have to see it anymore, so I have it saved, bring it up on my phone and then turn my phone over and go by the what she is saying. Do that . Then right before bed I'll sit and do breathing exercises to relax (I don't do guided meditation or most meditation becuase right now it stresses me out). Then I'll plug my phone to charge , shut the screen off and turn it over (it's my alarm clock) and go to bed.

It dosn't take me a whole hour to do all of htat, but I move slower, keep the house dim and don't try to start reading or any projects. Putter around and pick things up, or what not.

It helps. Then I get up at hte same time every single day. Sometimes I end up in bed a little before my ideal time but I'm always up at the same time. That routine is really important and has helped.

Depression

I take 3mg clonopin and 10 mg ambien and 160 mg geodon, and usually all of that doesn't even make me tired. But I don't want to switch sleep meds because everything else I've tried has been even less effective. Lately I'll sleep at least 5 hours a night but I have a fitbit tracker that shows how many times I wake up and it's usually in the 20s. I'm not tired the next day though, just in the morning.

So really, I don't know what helps me sleep. Alcohol definitely works, and marijuana worked sort of well back when I smoked it (won't touch the stuff anymore due to psychosis and random work drug tests, and just not liking it), but alcohol is not a good solution, plus I have to get up to go to the bathroom.

Cold air. It makes me want to go to sleep. My medicine helps as well.