Top tips for (grown up) sleep?

[Tilllly]

Help!

I can get to sleep, I just can't stay asleep

Awake after 4 or 5 hours

Any tips?

Sorry to be gloomy but sometimes a body doesn't need as much sleep as the average. I'm an insomniac with a 1yr old, I'd kill for a 4-5 HR stretch🤣 I'm sure you'll get loads of good ideas, just give it an hour or so because most are still asleep 😁

I'm the same. Doesn't help that my partner snores but that's not always why I wake.

I had this problem and started taking herbal supplements, every night I take Nytol, Kalms and a lavender and rhodiola extract and my sleep has been much better. I use lavender epsom salts in the bath and a lavender pillow mist and a white noise machine too.

I cut out all caffeine. Replaced all tea and coffee with decaf, never have chocolate or coke/Pepsi/energy drinks.

I used to wake every half hour from 2am but now I just wake once to pee and sleep through otherwise. I fall asleep within 30 seconds too. It's crazy how long caffeine actually stays in your system.

Thank you

Giving these a go now

Drinking a mug of Yorkshire tea helps me.

Tea helps me sleep and its actually been proven to help with sleep

Is there caffeine in green tea?

Yes there is
you’d need to go to a camomile or herbal tea
agree with no caffeine after 3pm

look into magnesium supplements- really help x

You can get decaffeinated green tea too

I have had trouble sleeping all my life, and particularly once perimenopause hit. My mum's Nd is full of noisy thoughts and I can't relax, and often wake up in the night on full alert. And the thing that has made a huge difference to my sleep is listening to these sleep story podcasts:
https://www.nothingmuchhappens.com/

I rarely get more than a couple of sentences into the story now, as I have have been trained to fall asleep by the narrator's introduction.

The website and stories are very twee, but I don't care because they work.

Magnesium can make a difference I believe, it’s better if it’s absorbed through the skin than taken as a supplement.
Anecdotally my Mum has always woken up after 5 hours sleep and says she started sleeping longer when she regularly took vitamin D supplements ( everyone in the UK is vit D deficient so it certainly won’t do any harm).

I also find I wake up early if I’ve had booze so cut the booze right down if you’re a drinker.

I hope you find the magic solution for you, it’s awful lying there awake!

No alcohol
HRT if you need it
CBD drops (Trip strong ones at bedtime)

Ok no green tea apart from mornings

Already taking vit D

@DaisyWaldron going to try listening to one now

@Binfire thru the skin?

I do like a wine but will stop if that's the culprit

Some success with the story :)

Crazily this seems to work for me -
https://www.glamourmagazine.co.uk/article/vagus-nerve-tiktok-ice-hack

Re the tea, I LOVE the Yorkshire bedtime tea before bed. It's decaf, really cosy tasting and perfect to wind down with. This one:

Oh that looks lovely @Missmas Ill look out for that!

@Tilllly yes apparently magnesium is absorbed Bette through the skin, you can buy magnesium salts which you sprinkle in the bath or a spray which you spray onto your skin. If you’re deficient your skin will tingle using the spray but keep going and it’ll stop once you’re up to the right level.

I’ve also seen magnesium drinks but don’t know how effective they are.

Drop caffeine and alcohol
Sleep alone
Warm bed, cool room for me

I can drop off ok but wake so early. And when I do sleep often I have vivid dreams where I talk and shout out. Have slept walked a few times too.

That's my problem @Brumbies
I wake after 3 hrs or so and then can't get back off easily, occasionally not at all

I don't drink caffeine after lunchtime, I might have the odd spritzer before dinner. I avoid chocolate in the evening, what else is there?

I got a brilliant tip recently and it's worked absolute wonders.

When you wake up, think of a boring word like "the" and just repeat it in your head, over and over. Spell it out. Repeat it again. Imagine writing it with a pen.

It stops other thoughts from getting in your head. It's truly been transformative for me.

I have an audible book that is boring 'stories' but also includes things like invoices for a carpet factory, reading car manuals and tedious explanations of history and politics. It's name is so boring I can't even remember it but it's along the lines of this book will get you to sleep.