I'm having troubles sleeping. Any tips?

Hello, Ari here. So for the past three to four weeks I've been having troubles sleeping. Like, it will take me hours to actually fall asleep but once I do fall asleep I wake up multiple times throughout the night causing me to be exhausted all day. Sometimes the exhaustion gets to me and I can actually sleep a full five to six hours without waking up at all.

Anyway, does anyone have any tips that can help me fall asleep faster or help me stay asleep during the night?

Thanks much,
aribugg

If your (something, can't remember the tech name for it) rhythm is out of whack, just cause it's out of whack, then Melatonin. You can get it at any drug store, grocery store, kmart, walmart, anywhere like that. Make sure your lights and electronics are off. That's what I recommend you try first, it's a naturally occurring thing in the body.

I have a lot of experience with sleep problems. If that doesn't work, let me know

In a trauma class I attended they recommend writing out the dream but changing the ending to a positive end.

Well, I fall asleep listening to music, which works unless it's triggering to me. ASMR is also very relaxing and could help you! I don't have tips for medication, since that's never worked for me.

Don't drink anything with caffeine in it starting 3-3&1/2 hours before going to bed. And definitely take melatonin (sleep masks work wonders)

Don't drink coffee--just that. caffeine can keep you up all night. Other than that, try sleeping at 10 and waking up as early as you can. It'll all fall into place from the second day.

Create a sleep/bedtime routine. Shut off ALL electronics an hour before bedtime... ALL. Electronics of today mess with the brain and doesn't allow it to wind down (like the old days ).

Read or do something peaceful. Make a list of things to do tomorrow (this helps keep them "out of your head" trying to remember them or to worry about them) Don't worry about anything because it's nighttime and you can't do anything about them anyway right 'now'.
Don't eat several hours before bedtime, and yes stay away from caffeinated beverages... that includes tea, soda and coffee. Don't eat sugary snacks as that will give you a low but then bounce you back up...and down again...

If you find yourself waking, try not to open your eyes or turn on a light or get up at first... think about going back to sleep...how comfortable the bed feels...

but if you cannot fall back asleep don't beat yourself up over it (I NEED to sleep, why can't I sleep, I hate this... talk)... get up, read (no electronics! that includes music and tv)... maybe sip some warm milk or non caf herbal warm drink... and after a bit (15-30 minutes_) go back to bed again.

Keep working on your routine...you may need more than an hour to begin it... teaching your body to get ready for sleep. If a shower or bath enlivens you, don't do this at night.

It takes time to change habits... but what is your alternative to no sleep??? So continue this and probably within the month you will have a good routine and your sleep will be good.

PS depression can cause issues too...which is why some doctors prescribe short-term sleep meds... usually a month...to get your body back into the routine of sleep.

Be sure to get at least 15 minutes A DAY of sunshine. Otherwise your circadian rhythm will be off and this will also upset your sleep time.