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?

Also, working out what time you need to be up most days and backtracking about 8-9 hours from that to create a consistent bedtime helps get your body used to the routine of sleeping at the right time.

I’ve e heard similar about magnesium @Janek so I’ve bought some magnesium flakes and body lotion. I’ll chuck a handful in the bath later (plumber is still here atm).

I’d love to try a weighted blanker @LooneyLovefood but they’re a bit pricey.

I like the sound of the headband, I’m going to order myself one of those.

I’ve got Headspace and often listen to a meditation but I like the sound of a sleepcast.

Measuring sound a bit niche @Daisychainsandglitter!!

As does frat

I’ll lookup gibi though, that s for the recommendation.

@TWBAEM great result for your DH. I’ve never heard of sleep station before but I’ll ask my GP for a referral. Thanks for the tip.

In case it saves you money OP, weighted blanket didn't help at all and will be hard to get rid of. May not be a factor for you but is using up space i dont have.

Watching this thread for answers.

Ideally I’d go to sleep between 10 and 11pm and get up by 7am @LooneyLovefood. I fantasise of waking up naturally because I’ve had enough sleep.

I sleep really well but I do have a strict nighttime routine!

Firstly however:
Make sure you are a well hydrated person (this makes a huge difference)
drop the alcohol and sugar
make sure your diet is good
make sure you exercise or get fresh air each day

Then:
don't eat to late at night
have an evening routine whereby you wind down and slow down what you are doing. Avoid stimulating things
have a nice relaxing hot bath with something relaxing in it
into bed at more or less the same time each night
I think the dropping of body temp after a hot bath helps to drop off to sleep
reading until I start to tire (approx 20mins)
lights off and to sleep....
dark room, no tv, no electronics, no beeping noises etc

Thanks @AcornAutumn. Sounds like you’re struggling too.

google sleep hygiene.

I think I’ve been feeling frustrated that sleep doesn’t come easy to me but looking at your list @silverbubbles, it seems that there is some effort in getting the sleep hygiene factors in place.

A number of those come easy to me, one is tricky and a couple I haven’t done for a few weeks due to illness but hopefully I can build them back into my routine over the next few days.

@Nilbog

Thanks *@AcornAutumn*. Sounds like you’re struggling too.

Always. Not popular on here but I usually find some sort of pills help hugely. It's been a problem since I was a teenager and we didn't have screens etc in those days waves stick

@Nilbog

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...

We use our small Alexa (Amazon dot?) for listening to things for that exact reason.

Don’t suppose you have a hormonal thing going on. Sure I’ve heard of people having this issue around menopause (sorry op not sure your age).

I think you should do whatever work for you @AcornAutumn. Lack of sleep has such a negative impact on our lives.

@AIMD it could be hormonal (I’m 45) but as I’ve suffered all my life I’m not sure. I spent a whole night wide awake last year and I thought that was perimenopause starting but my periods are as regular as clockwork and I don’t have any other indicators so I think this blip is a hangover from my illness.

If you want to try ASMR then the Gentle Whispering channel on YouTube is fab.

You can just listen instead of watching if you want to avoid a bedtime screen. I think there's even one or two Gentle Whispering tracks on Spotify.

Headphones make it more immersive and relaxing, in my experience!

Thanks @BlibBlabBlob, I think I’ll have a facial!

Definitely Epsom salt baths
Make sure your feet are warm as that helps
Calm app - there are sleep stories on it so you can listen or just turn it down so you only hear murmuring which I find comforting