[jshuman]

Hi,

So, obviously, I am no sleep expert, nor is anyone on this thread (if we are all experiencing problems over sleep, lol). However, I think a thread about good sleep would be helpful to all. It's easy to develop a habit of thinking negatively and anxiously about sleep; this is something that has really affected my life recently. However, perhaps changing our thoughts about sleep is needed to spur positive change. I think reflecting on what I was doing during periods of my life where I WAS sleeping well has helped improve my sleep somewhat now, even if not back to 100%. So, feel free to contribute stories of great sleep or habits you think has made sleep better for you. I'll share some of mine:

1. Exercising in the late afternoon/early evening. This has been one habit that works without fail for me. Personally, it doesn't matter how long I exercise for or how intense, as long as I sweat and get my heart rate up a bit. I feel noticeably more tired at night after exercising at least before dinner.
2. A super busy day. As someone who is not currently employed and out of school, I can say with certainty that staying busy and engaged socially throughout the day is key, even when you feel exhausted during the day. I try to see each day as an opportunity to be productive.
3. A regular routine. This is also something I lack now. In high school, I went to bed and woke up at the exact same time each night/morning. This drastically improved my quality of sleep. I think this also speaks to getting up early each morning, because the less time spent in bed wide awake, the better.
4. Getting outside. If you can, aim to get outside every single day. Better yet, exercise outside and kill two birds with one stone. Getting sunlight exposure (or at least fresh air) is great for establishing rhythms.
5. A bedtime routine. Whatever it is, establish something you can do every night before going to bed. Mine is typically reflecting on the three positives of my day and determining what went well and what could have been improved. If you have someone to talk to about this and you are both able to share things about your day, that's even better! If you do this enough, it DOES become a habit that you don't even have to think about anymore and you will start to feel tired when you think about this habit.

That's probably good enough to start, haha. Again, these are just things from my personal experience that I believe are important to a good night's rest, so you are more than welcome to disagree if you want. What things have worked for you and what do you think it takes to get better sleep (even if "better" simply means an increase in quality)? I hope to hear some new things from you all. Thanks!

[CANDC]

Great ideas. Here is one that I use when I have stress during the day and also when I am laying in bed trying to relax and go to sleep.

Breathe naturally, silently counting 1 on the inhale and 1 on the exhale, 2 on the inhale and 2 on the exhale, continuing up to 10. then start at 1 again.

The mind cannot focus on negative thoughts and breathing also so the breathing and counting wins out.

[derangedcandy]

I just tapered off of my medication for insomnia, so been struggling... Thank you for sharing, my psychiatrist shared close to the same things you did so it gives me peace of mind that they should help!

[derangedcandy]

Oh I wanted to share, that another way to help one relax, and dose off is if you focus on a part of your body and put it to sleep, such as start with your left foot, and acknowledge one of your toes, and in your mind say "it's time to sleep big toe", and let it relax and so forth, working your way up to your ears. This made me so sleepy the other night!

For me it is eating a big meal, turning on the fan, turning off the lights, cranking the heat up, drink a glass of water and go to bed on a full contented stomach. tc

[thecrankyone]

Also cutting off the caffeine by 2 or 3 pm for me, though that could be different for others depending on how sensitive you are.

[jshuman]

Originally Posted by derangedcandy

Oh I wanted to share, that another way to help one relax, and dose off is if you focus on a part of your body and put it to sleep, such as start with your left foot, and acknowledge one of your toes, and in your mind say "it's time to sleep big toe", and let it relax and so forth, working your way up to your ears. This made me so sleepy the other night!

Oh yeah, I forgot about this one. I think it's called progressive muscle relaxation. You're right, it works incredibly well! A variation is to focus on those body parts, and to tense and release each one slowly.

[jtesta33]

Thank you so much for sharing these thoughts. I've tried guided meditation to help me relax at bedtime but that somehow makes it worse. I've been just trying to focus on breathing, and that has helped a little to quiet my mind. The root of this, for me, is Bipolar. I'm in a full-blown mixed episode right now.

[Permacultural]

No caffeine at all in the afternoon (after 12pm).

White noise machine.

Earplugs & Eye mask on stand-by.

Proper pillow and mattress selection. Pillows lose their level of comfort over time.

All clocks are covered once alarms are set, so their light and the time cannot accidentally be seen in the middle of the night upon waking.

No activities requiring intense concentration during hour before bed.

Having a nightly routine of "getting ready for bed".

[Sansamour]

I've tried many of the suggestions...another that might help is to count backwards from 100 by threes. Sometimes it works for me, but now I am going to also try the inhale/exhale counting ...thanks

[orangyred]

Oh my. Great thread. I've tried a lot of these suggestions over the years. Some helped once or twice, some a little more, but for a few years 3-4 hours of sleep a night was all I got. I don't know what changed in the last couple years, but I sleep in general so much better. Probably 6-8 hours a night.

One thing that's been constant for probably 15 years is that I have to have a fan running (white noise). I've always walked 4-5 days a week for a good hour each time. Only in the last few months have I taken up consistently stretching. I really think it helps me unwind, relaxes the muscles. Having the covers, sheets, and pillow just so is a must (I think I have a touch of OCD).

Some things that never worked for me: cutting out caffeine and super busy days actually make me more wound up.

I don't know if this will help anyone, I didn't find it helpful myself, but someone I knew would chant "sleep is good" until she fell asleep. She found it quite helpful.

I hope you all get a good nights rest!

[thecrankyone]

Lavender oil and chamomile tea also help me, as does reading something very boring.

[jshuman]

Originally Posted by thecrankyone

...as does reading something very boring.

Lol, I like that one. Maybe I should try re-reading "The Scarlet Letter" or something.

[Permacultural]

Hey I noticed reading from an iPad or other tablet really tweaks my brain awake. Something about the blue light. I find its better to read from an actual book. Even though those seem to be going the way of the dodo bird.

[skeksi]

Pressure muscle relaxation really helps me if I do it earlier in the evening, then do some quiet activities before bed. If I do the PMR right before bed I start to pressure myself to go to sleep immediately!

Truthfully I cannot sleep without medication, but many of these other tips are still critical for me to get to sleep at a decent hour.

[Noctuary]

For me, its nothing. I have sleep apnea and have felt bad for almost two years now. Even with treatment I'm still exhausted. The thought of another year of this crushes me. ******* I wish I would just not wake up. There's not a ******* thing in this world worth dragging myself through the day for.