What helps you sleep?

[fishhavefeelingstoo]

I'm having problems sleeping, probably due to the menopause. What helps you sleep? Any herbal or non addictive otc products that work?

I have lavender essential oil, I don't drink caffeine or alcohol, my room is dark and quiet.

I struggle to get to sleep and to get back to sleep if I wake in the night.

I've just started using Headspace again to get to sleep.

Anything else I can do?

TIA

Reading the small print on insurance docs 😂 but true!

A therapist once told me that trick.

This won’t be helpful to you but I can only sleep by having episodes of one of a select few tv shows that I’ve watched a million times playing.

I've no tv in the bedroom.

Oh I’m not recommending it, I’m trying to wean myself off the habit. I’ve managed to get from watching on TV to having them play on my phone with the cover closed so I can hear it but the light isn’t affecting me. Am gradually reducing the volume. Sorry, I know that’s useless information but it’s the only way I can sleep.

Melatonin or 5htp

Have you the time to go for a run earlier? It will help you be physically exhausted and then the mindfulness app can calm your mind if need be.

There are also good relaxation meditations. www.ilivethelifeilove.com has good ones. If I'm not asleep by the end of them, I'm at least far far more relaxed.

Listening with headphones to radio 4 book at bedtime on i player or similar, using a meditation app I have relax lite.

I use the radio iPlayer app and listen to drama that I'm not that interested in or have listened to before. Just loud enough to hear either in one earphone or on speaker depending if DH home or not
I find listening to speech keeps my mind from thinking about if I'm going to doze off or not
Also stops after programme finished - tend to use 30-45 minute programme but rarely get beyond first 15 minutes

Herbal : I tried Valerian from Neal's Yard. It did help but made me very groggy...think it stays in the system for a while. The pills were massive but could be opened, halved or whatever and put into a drink. The shop staff said this when I told them I was zonked in the morning. I might try again actually...I will report back if they work and I can go to work feeling alert!

I’ve always suffered with sleep. Long term, I practice good ‘sleep hygiene’ which means: (usually) no screens after a certain time (10.30 for me), ditto caffeine, keep regular hours, only use my bed for sleep.

I also use sleep cues - drink a cup of herbal sleepy tea in bed and then read by a low light ‘till i’m yawning.

If you can’t sleep, get out of bed. Likewise if you wake.... Sew, read, draw, sit quietly etc. Try not to use your phone, watch TV or the clock. I find it helps to not know the time at all!

If I’m in a bad sleep phase I take an over the counter sleeping tablet to help me establish a better sleeping pattern. Tricky sleep is awful, I hope you get around it.

Oh, and white noise. You can get an app for that. Good luck op

@istandwithposie I am the same. I've moved the tv out of my room but have the show playing with the phone screen down so I can only hear it. It's one particular show for some reason. I literally know every word of every episode.

Thanks, good suggestions. I can't run at the moment and certainly not at night in the area I live in.

Sometimes exercise during the day helps. Otherwise, podcast or an audiobook. My main problem in not sleeping is my own thoughts so having to concentrate on other words really helps!

I have the tv on a 30 min timer and rarely hear it switch off. I have to be 'watching' something I've seen before or am not particularly interested in. Strangely the Inbetweeners works really well. I put bbc news on if I wake and don't drop straight back off, and occasionally use Benylin Childrens Night Cough which I find works better than nytol.

Audiobook or podcast here too, helps to concentrate on something other than 'when am I going to get to sleep?' I set my app to turn off after 15/30/45 mins depending on how I'm feeling, and even if I don't get to sleep before it shuts down, I'm resting.

I've just had another shocking night, went to bed at 2.30 a.m but still couldn't sleep, listened to Headspace, must have eventually fallen asleep but feel like I've woken up a million times and tossed and turned all night, until I was wide awake at 8.

I'll try downloading an audio book for tonight. I've never listened to a podcast, any suggestions?

I usually go up to bed early, say 9.00, and relax for a couple of hours before putting the light out. Take a book and a cup of tea, hot milk or chocolate. Then the body has time to wind down - I get a full 8 hour sleep after that.

It sounds strange but if I cant sleep I imagine myself to be a small animal such as a hedgehog or a rabbit etc. I curl up small and imagine how I feel, the sounds of the leaves, the warmth of the soil etc and before ive finished building the mental picture I am asleep.

I've just started taking magnesium. I am now sleeping through (menopause has increased my insomnia). The other thing that helped strangely was when I was prescribed Lidocaine patches for a rib problem. They sent me straight to sleep, so much so, that I could only apply them at night.

I too listen to podcasts. I find having to concentrate on what they are saying makes me sleepy. Whereas if I have music then I can drift off into my own thoughts

I also find podcasts playing quietly can be helpful. Also camomile tea.

There's a podcast called The Daily Meditation app or something similar - i listen to this as it helps relax me and also sometimes I just fall straight asleep.