What do you do when you can’t sleep?

[Starfishswimmer]

Not been able to sleep properly for a over month now

Podcast about something I find boring but relatable like diets.

get myself into the comfiest possible position and concentrate on how my body is physically completely relaxed and sleep is barely necessary: this usually sends me off completely.

I just go with it now. I can't remember the last time I slept a full night and there are some nights when absolutely nothing works. Do you know why you're not sleeping, is something playing on your mind?

I suffered from insomnia for years and would wake up 4/5am and be unable to get back to sleep. I still go through phases of waking up in the night and this is what works for me to go back to sleep-

Eye mask
White noise
Breathing in for 4 and out for 6 to relax myself
Counting backwards in 7s..I pick a number between 500-1000 and count backwards in 7s
Word games - things like go through the alphabet doing 4 letter words (arch, book, cast,.deal etc) or go through the alphabet thinking of film titles, that sort of thing.

Cup of decaf tea, listen to World Service, read my book or Kindle. Have a wander downstairs, make a piece of toast.

Sleephones (make you look like John McEnroe but v comfy) and 'In Our Time' podcast (free on BBC Sounds) on a subject I have no interest in (in my case maths or economics - I do actually enjoy the history & religion ones). Melvyn Bragg has a v relaxing voice & the debate is always civilised so no one gets cross enough to wake you up. Distracting the whirring brain seems to be the key.

I know this isn't great, but night nurse tablets will mean you sleep really deeply.

Podcast - either From Our Own Correspondent or Fortunately - both Radio 4/BBC Sounds. Or the World Service.

overthink, which then makes it harder for me to get to sleep. Then I remember an argument I had 7 years ago and think of something I could have said better. The clogs ( what few work) keep turning and then before I know it My alarms gone off and I’ve had no sleep and no know the reason why Jesus broke bread 😂

I just go with it. Not worth fighting it. I've not slept properly since puberty, so, 30 years now. I get by fine on 5 hours.

I get up, go to the loo, go on MN, watch videos, do life admin. Usually awake for a couple of hours between 3am and 5am, then back to sleep for another 45 minute cycle then up.

Kirkland sleep aid
CBD
Watch namis life or trek trendy on YouTube
Go to the doctor and beg for hardcore drugs - they gave me 3 zopiclone after my mum died. I did ask what had to happen to get a weeks worth

If I’m not taking a sleeping tablet or melatonin I find that the following works for me:

Change location. My sofa is very comfy and sometimes this is all I need.
podcasts - Nothing Much Happens, Sleep With Me and Let’s Not Meet all do it for me.
try a game which is the opposite of word association - think of completely different words eg sky, hotel, river instead of sky, cloud, rain

I almost always sleep well now. Can’t market my technique as I just decide I can go to sleep without fretting. I get into a state I don’t really have words for.

Once it was hell.

What tended to work was:

Read something dull. I had work linked papers and reports I could dip into that weren’t crucial, were often referenced, and were so dull that two pages could send me to sleep.

If you have spent 20 minutes aware you are not asleep, get up. Do something useful. I’d do 15 minutes of cleaning something that never got enough attention or dealing with laundry. Then I’d pick up one of the dull reports.

Melatonin, sleep mask, listen to a bed time story pod cast (there are 100s!)

I try to list all of the countries I can think of beginning with the letter A, then B … etc.

Or the US states, or girls names, or breeds of dog.

I think doing something quite dull takes my mind off trying to sleep.

Tha aks so much for these tips
I did have to refer to them all last night
hoping tonight’s better !! P

Write lists. Lists of the lists i need to write
So
Housework
Work jobs
Shopping
Xmas
Birthdays gifts and upcoming birthdays
A to get done before Halloween list
A to get done before xmas list

Then write each list from one of the above
Housework would be a a room by room list. For example.
DD ROOM
Sort summer wardrobe
Change bedding
Sort games cupboard
Sort soft toys
Hoover behind all furniture
Clean window

I dont get all the jobs done but if i write it i feel better

If ive done 4 tasks off 1 list.
I'll write the list without them jobs

Its sad i know but i cant switch off otherwise.

Where do you guys buy your Melatonin?

Nytol if I know I’m not going to sleep
Cup of decaf tea if I wake up in the night
Mumsnet/Rightmove