How do I sleep train myself?

[Nilbog]

I don’t mean sleep train a baby by myself. I mean it’s me who needs to be sleep trained!

I’ve slept badly ever since I can remember and it’s particularly bad at the moment. My biggest problem is feeling tired but wired. I struggle with the transition to sleep.

What are your top tips to consistently get the elusive 8 hours?

Typical things help me... time without screens before bed, listening to relaxing music or pod casts ( and actually a crime podcast on my head phones at night helps me drift off really fast), no caffeine.

Only out of the box thing I’ve heard recently is that some people doing cold water therapy who have cold baths in the evening find it helps with sleep.

Pzizz app, Epsom salt bath. I have a Tisserand temple balm and also I read before bed which calms me down.

I do like to listen to meditations but if I have a device in my room and I’m lying awake I end up scrolling...

Do you know what really helps with sleep? Lying in bed with a box of bright blue light shining directly in your eyes for an hour before you go to sleep.

Have you tried that?

Forgot to say thanks @AIMD

I like the idea of listening to somethingI don’t really have to pay attention to. Maybe a R4 play.

Honestly, I’d buy Nytol sleeping tablets or Night Nurse to take for a couple of days. Sometimes you need a helping hand.

Day 1: take a full dose a couple of hours before you want to sleep. Your body will naturally drift off.

Day 2: wake up at a reasonable time and have an active day. Take either a full or half dose before bedtime.

Day 3: you should be getting used to a normal sleeping pattern and daily activities, so take a half dose at night, or nothing if you think you’ll fall asleep as normal. You shouldn’t take them long term, and a few days are enough to reset your schedule.

I watch ASMR videos and find them very relaxing. I'd really recommend.

Develop a routine. Sleep alone. Use white noise. No drinks within an hour or two of bed. No screen time before bed.

I have an Alexa thing in the bedroom now. I hide the display and stream podcasts or white noise from Spotify. Phone downstairs so I can't get at it. Make sure you get fresh air and daylight every day, no caffeine after lunch, and get up and go to bed at the same time.

I haven’t heard of that app @Yellredder, I shall investigate.

I’m going to have an Epsom salt bath this evening. Just waiting for the plumber to fix my boiler so I can have hot water.

@Daisychainsandglitter

I watch ASMR videos and find them very relaxing. I'd really recommend.

Me too! I watch people getting massages

Warm bed, read a book.

Thanks @sofiaaaaaa, you’re right, I do need help to establish a good sleep at night.

I haven’t been active of late as Ive been unwell but I’m tired as I’m still recovering. Imhoping to get out for a walk tomorrow.

@Daisychainsandglitter, a friend of mine also recommended ASMR videos, specifically ‘Latte’. Do you watch the or listen to them?

I worry about using a screen so close to my sleep time.

@Scaredykittycat, good point about sleeping alone. Unfortunately my DC didn’t get the memo!!

Getting tired but wired can be a sign of staying up too long, perhaps you’re missing cues earlier in the evening that you’re tired and need to start winding down.

What works for me is going to bed and waking up at a mostly similar time each day, not eating too late in the evening, fresh sheets and essential oils like lavender. DP loves CBD oil for sleep

@OrangeGinLemonFanta I’ve never tried white noise. I think that’d help as I struggle with the silence.

I also struggle if it’s too noisy.

I perceive that taking magnesium supplements has helped me sleep better. Obviously there is no control me not taking them, but I read somewhere that we all have a magnesium deficiency which can cause anxiety, so I thought it couldn't do any harm.

I have never had trouble getting to sleep, but used to wake in the night and be awake for the day with the shipping forecast. I do still wake in the night, but I get back to sleep much more quickly.

Yes I've watched latte before although I'd say my favourite artist is gibi.
I tried explaining it to DH as I particularly like measuring videos and he thought I was crackers
If you experience ASMR it really is so relaxing!

I’m going to try and get back into reading in bed again @KyraGoose. I can’t even remember why I stopped.

This routine works for me...
Limit screen time for about an hour before bed (that doesn't mean no screen time but just as low as I can get it and I make sure the screen is dimmed).
Pjs on and into bed under my weighted blanket.
Read on the kindle app on my phone for anywhere between 10-60 minutes depending how tired I am and how gripping my book is. I make sure the background is black and the brightness is down as low as possible.
Bluetooth headphone headband on with headspace playing either a 45 minute sleep cast (a story with natural sound effects like rain, waterfalls etc) or a soundscape.

I generally sleep right through till morning but if I do wake through the night I put my headphones on and listen to more headspace or read more on the kindle app.

Hopefully you find something that works for you.

If you do like ASMR there are so many frat artists out there some specialising in certain things. Ting Ting for example is great at scalp massages but once you find your trigger it's great!

Fab!

@polarbearoverthere that’s interesting. I do get disturbed (by the DC) most evenings. So instead of me going to sleep when I’m tired, I’m dealing with them.

I’ve got 3 nights to myself which is why I want to try and nail it while they’re away.

DH was a terrible insomniac and had been since his teens (now in his forties). He couldn't get to sleep until about 3am and would then be tired all day. He did sleep station (an online CBT website), was referred by his GP and now he gets tired at about 10.30 and is asleep at 11, wakes up at 6. I think the thing that made the difference was he had to get up early and not go to sleep until late (weird but it worked!) and if he was awake in bed for longer than a certain period (I think 20 mins) he had to get up and go to another room.

It took about 6 weeks to work, but it certainly did work!

If you are really struggling speak to your gp and see if you can get a referral.