Those who fall asleep at the drop of a hat...

[YfenniChristie]

Please teach me your ways 😭😩

For years, I've always struggled to fall asleep, and it's gotten increasingly worse since having DS now 18months and I no longer have the luxury of unlimited lie-ins. Last night I struggled til midnight to fall asleep, then was up at 1am with DS who is unwell at the moment. I managed to settle him relatively quickly but was awake then til at least 4am, before having to start the day at 6am.

I think I manage anything between 3-6hrs a night. It's really starting to get to me and I just feel like every aspect of my life is beginning to suffer.

Anyone else in the same boat? Any suggestions?

If he goes to bed at a set time, and settles, you need to be going not long after him. Have a really good bedtime routine, stop alcohol if you can, take magnesium glycinate.

I am one of those people, but it is down to pure luck and nothing I do. I read until my eyes are closing then switch the lamp off and I'm gone for 8 hours. I don't look at my phone or watch TV in bed, I don't know if that helps. I also go to bed and get up at pretty regular times, but I don't have going children so it's easy for me to do.

Only a few times in my life I've had periods when I've been stressed or terribly jetlagged when I've woken in the middle of the night and struggled to get back off, and then I've taken Nytol for a couple of nights to 'reset'.

A few things:
Is your bed comfortable enough? Is it right for the way you sleep? Soft enough if you are a side sleeper and firm enough is you sleep on your back?
Are your pillows comfortable and at the right height?
Do you have really comfortable sleepwear - cotton jersey or bamboo PJs?
Are your feet warm enough? If not can you add bed socks or hot water bottle?
Is the room cool enough and aired?
Did you drink your last caffeinated drink (includes normal tea) before 4pm?
did you stop using a screen of any sort at least an hour before going to bed? (Never take laptop or phone to bed if you find it hard to sleep)
Have you had a shower, cleaned teeth etc? Even a 5 min shower makes a difference.

If all the physical, practical things are right and you still can't drop off, then lie in bed and do yoga nidra, which is like waking sleep. Tense and then relax each muscle of your body in turn until each muscle feels soft and heavy and relaxed, then just breathe in and out, focusing gently on your breath, letting your thought return to your breath if you get distracted , and just focusing on scanning the body to ensure it is comfortable and relaxed until it starts to get that lovely sinking feeling of being on the brink of sleep. Even if you are disturbed by small dc, practising being in this state helps loads as it is the next best thing to sleep in terms of restoring your energy. And the good thing is, you can get back into it, after settling a child, without the pressure of trying to force yourself back to sleep.