Light exercising seems to have been generally good. Tho, I try to do it atleast 2 hours before sleep.
And have tried out bedtime mode on android and it is useful as sort-of a reminder.
Weighted blanket. They are particularly good if you struggle with racing thoughts and restlessness like moi.
Of course, they aren’t necessarily for everyone, but I slept like a baby when I had one of those.
I don’t go to bed until I’m nodding off. Works great. Sure, sometimes I won’t start nodding off until it’s getting late, but when I hit the mattress I’ll go straight to sleep instead of laying in bed awake for hours.
10-5-3-2-1 routine:
- 10h before bed time: no stimulants
- 5h before bed time: no food or alcohol
- 3h before bed time: no brain work
- 2h before bed time: no screens
- 1h before bed time: wind down routine (journalling, preparing the next day, cleaning up kitchen etc.)
Thank you
For me it’s almost no caffeine anymore, open bedroom window and either walking or cycling for at least half an hour every day. A regular sleep schedule also helps, but I’m very bad at that.
I’ve worn earplugs for years because my husband snores. But he recently got a CPAP, and the snoring stopped overnight, it was quite amazing. So I decided to try going without earplugs. I can sleep, but I don’t think it’s as restful; we have three cats and an elderly dog, and the dog is so loud! She snores, rolls over, snuffles, and goes outside for a midnight pee. So I’m back to using earplugs again and I seem to be getting deeper sleep. Sigh.
Blackout curtains, and limit screen time before it’s time for bed. Don’t scroll on your phone or watch TV while in bed because it will confuse your body into staying awake. Also avoid eating less than 4 hrs before bedtime.
Exercising for sure, eating well, listening to something soft and relaxing at night.
For me the exercise helps but no less than 2 hours before sleep, otherwise it keeps me up.
Spending about an hour with a wind down activity like reading in bed helps immensely too.
Not having children helped, and now sticking it out until they’re old enough
A bit of exercise during the day and a bit of alcohol in the evening works for me.
Gabapentin
