White noise. I bought a white noise machine years ago when I lived near a large emergency room that had ambulances going by all day every day. It really helped with the sirens, and when I moved away I kept using the machine. My brain now interprets the white noise as profound silence, and I sleep so deeply that I don’t know how I ever got by without it.
Clearly weed, but the job doesn’t permit it.
- regular vigorous exercise - I do this five or six days per week
- no caffeine after about 2 pm
- mostly consistent bedtime
- heating pad, for nights when my lower back is stiff or sore
- white noise in the form of a fan (though I’m going to need something more powerful, as my neighbor has started the lovely habit of watching tv at 330am with no headphones)
- on nights when I’m really having trouble, I have a small stash of chewable 5mg melatonin tablets on my nightstand
I scrolled way too far to find exercise. Not that you’re going to fall asleep within 5 minutes of returning from a run, but it really does work. Among other things, aerobic exercise will help with stress, sleep, some back and joint problems, helps you to eat less and burn more calories.
On another note, I heard something in a podcast or radio show that said that a special type of breathing exercise is as good as exercise for many of these things and will fool your body. Obviously, it won’t build muscle, but it may help with sleep and stress.
Fan for air flow and noise (I’ve got tinnitus). Rub one out. Small glass of cold water. I’ll roll over and pass tf out in seconds.
Highly recommended, but not necessary: Take an edible ~ 2 hours before you wanna go to sleep so you’re in the middle of riding that high when it’s time to crash.
Ear plugs. They are also very effective at keeping the alarm from waking me up though…
Melatonin and a podcast very quietly, just enough to focus on over the tinnitus
Removing all distractions, which takes a bit of work. Covering every single source of light. Little indicator on my charger? Slapped electrical tape on it. Blackout curtains. Noise machine. The hardest one: Never using the bedroom for anything but sleeping. Not even a little peek at the phone and YouTube for a relaxing video. I have an analogue non-illuminated clock for daytime, and if I need to check the time in the dark, a Timex I can hit the glow button on. If I really can’t sleep, I get up and go into another room to read or listen to something.
got myself a sleep apnea mouth guard. It’s amazing to actually be able to sleep just 7 hours and actually be refreshed instead of even more tired than the evening before.
Monitored the change with an app that records your snoring. and it’s insane what a different it makes
Does it have to be custom-made?
No. Mine is made with Thermo-plast inside, so you just heated it up in water and bite down on it for a decent fit
Similar boat, but I had to go full CPAP loooordy it makes a difference, I feel human again with it!
Having a partner who loves me
Can your partner love me too?
listening to asmr
Pot, and nose strips. I’ve always been terrible at falling asleep, but the last couple years I’ve been so much better rested with this combo.
This specific brown noise makes my brain shut down fast. Jason Lewis is a genius.
Stuff You Should Know podcast. Josh and Chuck’s voices put me this sleep even though I find their topics, and delivery, great to listen to.
I listen to TechStuff to fall asleep!
Masturbation to get things started. CPAP machine to make sure I don’t suffocate in the middle of the night. Ear plugs to muffle out all the little noises.
Working way too much until exhaustion takes over.
