[hray6]

Anyone have any sleep remedies they'd like to tell me to try? Working till 1 or 2 a.m. really does a number on you, and on my off days, I got to sleep around 1 and wake up at the *** crack of dawn. So help me pleeeeease I'd greatly appreciate it!

[MusicMike]

I take medications but they aren't enough. The best non-medication remedy I have to go to sleep, or go back to sleep if I wake up, is to listen to music in total darkness (through headphones while in bed). It seems important to be totally dark, and the music helps my thoughts slow down. Reading doesn't work for me because it stimulates thinking too much.

Another option is listening to a Buddhist teacher giving a talk. They have soothing voices and often speak in a way that engenders calm.

If you are looking at a computer or sitting in bright light late at night, and you have no choice about this, you could try wearing blue-blocker sunglasses or turning down the blue on your monitor (if it has individual color adjustments).

Mike

[IrisBloom]

Establishing a firm routine for sleep is important if you have odd hours. One thing I learned is to avoid stimulants, including caffeine (coffee, tea, cola, chocolate), maybe even high-sugar foods) for a few hours before you want to sleep. There are natural remedies you could try, like valerian, melatonin, sleepytime tea. Sleepytime® Herbal Tea | Celestial Seasonings

[berthegel]

There is a breathing thing I do that sometimes helps.
A long slow breath in through nose, hold for 2_3 seconds and than slowly force out through closed lips for as long as possible . repeat for as long as you wish.
This helps anxiety / worry .

[MusicMike]

Oh speaking of breathing, there is a yoga trick called the 4-7-8 breath. Dr. Andrew Weil the famous integrative physician teaches this to people to help them relax, and a recent article said that some people say it puts them to sleep within minutes. Here's how it works.

You place your tongue behind your upper teeth in a relaxed way. Start tapping your finger at a comfortable pace, maybe a little faster than a heartbeat (but you can experiment with this). Breath in through your nose for a count of four taps. Hold your breath for a count of seven taps. Then breathe out through your mouth (keeping your tongue there) with a whoosing sound for eight taps. You can also skip tapping if you feel you can hold a steady count in your mind. Repeat like this: 4 in, hold for 7, 8 out.