[AspiringAuthor]

My bedroom is small and I do not have space to put the (large) laptop which I keep in the dining area and listen to relaxing music on YouTube, which helps me, but I am going to look for an old tablet - it is somewhere around here - and use the tablet for YouTube. I got a lavender spray for the pillowcase, which is nice. I am going to get a silk bedsheet, fitted. I sometimes do a foot soak with magnesium salts and a blend of relaxing essential oils, but I need to be disciplined for the whole thing to work.

What else? I have heard of audible and listening to audio books to fall asleep, and not to music.

I have tried an eye mask (since I cannot make my room dark due) but it bothered me. I have heard of neoprene masks but have not tried them.

What else?

Sleep is my biggest issue...

[TRNRMOM]

Originally Posted by AspiringAuthor

My bedroom is small and I do not have space to put the (large) laptop which I keep in the dining area and listen to relaxing music on YouTube, which helps me, but I am going to look for an old tablet - it is somewhere around here - and use the tablet for YouTube. I got a lavender spray for the pillowcase, which is nice. I am going to get a silk bedsheet, fitted. I sometimes do a foot soak with magnesium salts and a blend of relaxing essential oils, but I need to be disciplined for the whole thing to work.

What else? I have heard of audible and listening to audio books to fall asleep, and not to music.

I have tried an eye mask (since I cannot make my room dark due) but it bothered me. I have heard of neoprene masks but have not tried them.

What else?

Sleep is my biggest issue...

i'm a 71 yr. old female (hypomania, no depression) retired w/very little stressors, and for about the last 3 yrs. sleep has been an issue..but have found what works: i take 1/2 25mg. seroquel, 5mg. melatonin and 15mg. temezepam; that's the med. side of it. now, for sleep habits, at 6pm i wear orange blue-light blocking glasses til i go to sleep; watch tv but stay off phone/ipad; bedroom shades turn room to black, but still put a black tee shirt (with eucalyptus oil on it) over head and then covers; have a white noise app on iPad and phone and have found a sound that works for me...cannot sleep in complete quiet...if i have 1 glass of white wine maybe 2x/week, it's always before 6pm; eat early dinner but if i have italian food or pizza, or dessert, i know i won't sleep; save my `1 sugar day on sat.' and eat whatever around 1pm)...this has been trial and error (i exercise 5x/week in the morning, never in afternoon)...but then there are nights even none of this works til i take extra sleep meds.

I wish you well.

I can't really offer much advice, sleep is my biggist issue too

but I hope you find something that works

[Carmina]

I find nesting helps:

https://forums.psychcentral.com/comp...leep-nest.html

[AspiringAuthor]

Originally Posted by shattered sanity

I wish you well.

I can't really offer much advice, sleep is my biggist issue too

but I hope you find something that works

I know... I have read your thread about mental exhaustion...

[zijax]

Valerian root, Benadryll, and sometimes Ambien helps me sleep.

[*Laurie*]

In addition to medication:

Can you hang this in your bedroom window: (This is a 6-pack; I buy mine at Home Depot for about $6 for a single one.) https://www.amazon.com/Original-Blac...arkening+shade

The shade is incredibly helpful for darkening my room, and totally simple to hang. No tools involved, couldn't be easier. Each shade lasts about 6 months.

My other suggestion is that you listen to binaural beats (music) before going to bed, or as you're lying in bed.

[Unrigged64072835]

Although I take Lunesta for sleep, I work more towards calming my mind down with meditation. I also sleep in a cold room. It still takes me awhile because my feet get too hot but I do settle down. The air cleaner and AC unit make enough white noise to drown other noise out.

I also have acid reflux so I have a foam wedge to lift my head.

Is it just falling asleep or do you have problems staying asleep as well?

[AspiringAuthor]

Luckily, I have no problem staying asleep outside of mood episodes. When I have to get up to pee, I go straight back to sleep. The problem is thus falling asleep, and I will try these approaches!

To be clear - I was not asking for meds suggestions, but for suggestions of shades, music, etc. Meds-wise, after a whole lot of trial and error, Gabapentin and Melatonin do the trick most of the time.

I do like sleeping in a cold room, but that requires always keeping my window open, and the street is busy with cars driving back and forth at night. So, Laurie, just to make sure before I buy the shades - would they work over an open window?

[Pookyl]

Weighted blankets work really well for some people.

[AspiringAuthor]

Originally Posted by *Laurie*

My other suggestion is that you listen to binaural beats (music) before going to bed, or as you're lying in bed.

Listening. Very intrigued and liking them instantly.

Ear plugs. I sometimes use these in addition to the white noise of a fan. They don't really block sound out so much as muddle it.

[Zigy]

I prefer earbuds to listen to calming music at bedtime. First, they isolate you from the outside, second, music seems to be filling your head, which I feel much nicer and more immersive. I use cheap, low-fi $15 earbuds because they're smaller than better earphones and the sound quality is good enough.

[pirilin]

I sleep in episodes. Several times a day or night. Never more than three hours. And I like it.
At nite with my wife, during the day with the dogs. She does not allow dogs in the bed when she in it.

I wear a mask with a molded nose. Bring them from China for 2.35US, and it's better than any Walgreens or CVS can offer. I always have at least six. And shooting earplugs.

The bell tone is Beethoven's 5th at max volume and I can't hear it. If someone knocks, the dogs have to drag me to the door.

I have a ritual thought, I always close my eyes before going to sleep.

[bewise93]

There's something over the counter called unisom or doxylamine is the chemical name or whatever. My mom had been on ambien for years and years and eventually it quit working. I also have major sleep problems. I take 200mg of seroquel at night and it makes me very sleepy but still can't sleep. Somehow unisom works. My mom says is works better for her than ambien. It's like 12 dollars at walmart.