Bedtime relaxation tips

[Musicaldom]

Hey, i normally don't ask for this type of help but i need to get myself back onto normal sleeping and i wanted to ask if anyone has any tips or ways they do it themselves, i have tried melatonin and all that, i cant do sleep medication, nothing seems to help, im open to anything,

[MissPattch]

I have trouble sleeping to, and i find that having the same routine every single night really helps get me into a place where i can relax cos i know whats coming.  I listen to lullabies too, they really help. Just doing things that relax you, like a warm shower, or a walk before the end of your day maybe. Fresh air is a killer for me, a walk in the night air will knock me out quicker than pills or anything else >.< 

 

*edited to add* 

 

It can take a little while for new routines to start working, so don't give up if its not an instant result ^^

Edited April 1, 2020 by MissPattch

[jaredstone363]

Try cutting out computer/tv/phone at least 30min before you go to bed. They keep your brain awake and active. I also use a sound machine at night, it helps me fall asleep much faster, I use Relax Melodies, it's a free app you can install on your phone. I put on "rain" which is my favorite one. Also make sure you're cutting out any soda or coffee several hours before you go to bed. Hope this helps

[Vampiress]

Different types of noise help some people. Some people like "white" noise, others like "blue," or "pink," and there's even "brown" noise! I know someone who really likes the pink noise and uses it for their PTSD but that sound is too chaotic for me, but blue noise sounds better to my ears.

 

You can also try ASMR... for some people this makes them really really sleepy. Lots of it on youtube.

 

From the same friend who has trouble with PTSD from the military and stuff they've tried melatonin and everything and none of that helped them but they say this stuff really works great: https://happyhealthyhippieco.com/collections/all/products/namastay-in-bed  (SFW)

 

Mindfulness Meditation helps a lot of people. Lots of resources online for that, too.

 

I was told once that getting every level/layer of your mind on a positive note can help because it eases stress and chaotic thoughts. If I'm able to do it I do think it helps because it is more relaxing that way.

 

People often say count numbers, forwards or backwards... I've tried that, but counting backwards in french seems to work a lot better for me than in english because it forces me to concentrate a little more on the specific numbers and then it puts me to sleep sometimes.

 

Do you have a pet? Cuddling with animals can really calm you and ease tension and make you really sleepy.

 

I agree with jaredstone363, rain and storm sounds are great! So are waves.

 

What also makes me very sleepy is a cold room, you can have lots of warm blankets but something about that cold air really helps me get sleepy and stay asleep.

[MysticSand]

Are you having difficulty sleeping in general or getting back onto a normal circadian rhythm?

If it's the latter, try just sleep depriving yourself within a day until it's an acceptable sleep time or forcing yourself to wake up in the morning.

I'm still recovering from jetlag and it took me a few days of shifting my sleeping/awake hours each day consecutively to get back on a regular schedule.

[Guest Minister Judas]

I sometimes listen to old radio dramas, like the "Quiet, Please" series. Helps me.