If you’ve ever suffered with no being able to sleep well, what finally worked for you?

[GingerKittenTail]

what was it that actually helped you

Podcasts - the speaker has to have a consistent tone/level to their voice. No sudden changes in pitch or volume. I like The Rest is History.

If your podcast ap has a timer function put it on, for 30 -45 mins. Any less and you begin to panic it will stop before you fall asleep. Set the volume loud enough you can hear the words without straining. If I’m straining to hear my bran keeps engaging and I can’t drift off.

Amytriptiline. It was prescribed for sleep and stress after dh suddenly died and it has been good for me

Doing yoga. Not in an ‘I’ve just done yoga so am going to sleep well tonight” kind of way but it has really helped me learn to relax my body and switch off my mind. The first few times I did savasana I was so fidgety and uncomfortable and couldn’t wait for it to end, now I love it.

When I wake in the night I usually try just to focus on my breathing first and if that doesn’t work a full body scan type meditation usually does.

I also rarely drink, don’t have caffeine in the afternoon/evenings and use white noise but I think yoga has made the most difference.

Eye mask, sounds from the rain rain app, and valerian capsules. And progressive muscle relaxation exercises (or even just doing my kegels when I wake in the night 😂).

All this is just for bad sleep though not full o n insomnia.

Ear plugs, sleep mask and Melatonin which I buy online from Piping Rock.

Audible -set it for 20 min and I'm usually off to sleep before the 20 min are up.

If I wake in the night I put it straight on again (earbuds) for ten min otherwise 'all the problems I have, you have and problems I don't have but might have at some random point come to the forefront of my mind!

HRT-definitely helped

Melatonin as I seem to suffer from ovulation insomnia (it's a thing) where I'll have 3 nights a month where the above just doesn't work. I don't like it though as it gives me nightmares so I will only take it if I've had no sleep for 2 nights. (As in still awake at 6am alarm due at 7 😫)

Sleep headphones playing white noise

Keeping the room cool, the window is open most of the year.

Eye mask.

Podcast or sleep track on Spotify put on a 45 min sleep timer. I like "nothing much happens" which are very calm stories.

Divorce. No more snoring, thrashing about, kicking or psychological abuse with the attendant anxiety, depression and sleepless nights.

No tablets/tv/phone etc for an hour before bed
No caffeine after 12pm and try to limit caffeine in the morning as well
Exercise
Meditation
Weighted blanket

Cutting caffeine (as much as pos, especially close to bedtime) and sleeping earlier.

The key thing for me is leaving my phone downstairs and reading a book before I go to sleep. This also works if I wake in the night.

ASMR videos on Tiktok or YouTube

Was previously a lifelong insomniac - for as long as I can remember it'd take me hours to switch off buzzing brain enough to sleep. But these videos (everyone has different ASMR triggers that work for them) send me to sleep within minutes, every time! Have gained so much sleep because of them

Hypnotherapy. I fall asleep as soon as I get into bed and sleep very well for about 5/6 hours. Life changing

Not sharing a bed with DH anymore.

Accepting that there are nights when I just won't sleep. I might listen to some podcasts and sometimes just watch something on TV or tablet if I know sleep will completely elude me. I work from home so if I am a bit wiped during the day I can have a quick nap.

ASMR videos.
My problem was not getting to sleep it was staying asleep.

But last year I was diagnosed with Sleep Apnea.
I have the CPAP machine and it's brilliant.

I still suffer occasionally but it's been cut right down.

A very cool / cold room with heavy blankets tucked in tightly around the mattress
no / limited alcohol
no caffeine after 10am
magnesium 1 - 2 hours before sleep
limited screens in the evening
daily yoga. This has helped the most - I get up early to do it so am physically tired earlier, plus it’s helped me with breathing / relaxation / dealing with stress.

For those of you who take melatonin, do you take it long term? I bought some last month whilst out of the country and it's done wonders for me but am worried I won't sleep without it.

Magnesium butter applied to soles of feet. Was very sceptical but in desperation tried it and was utterly amazed it worked.

No tv or screens of any kinds an hour before bed - just a book and lamp light.
You tube dark screen sound videos such as rain falling or ocean sounds.
Camomile tea and honey.
Hypnosis CD's.

Amitriptyline

Changing jobs! From extremely stressful environment and long hours to a normal one. Maybe 2-3 nights per month only now where I struggle to fall asleep

At the time I used to do jigsaw puzzles to relax before sleep. And also did breathing/relaxing techniques. Which helped to some extent

Going to bed alone (DH an hour later) Audiobook on a timer so don't have to touch phone, less alcohol, no caffeine after lunch.

really good earplugs even though noise wasn’t the cause 👏