Any and all tips for insomnia except "sleep hygiene" doesn't work for me

[Graphista]

Chronic sufferer but esp bad at mo as it always is when I've had a burst of other ill health.

I sleep a lot when I'm ill or recovering then I can't!

Currently awake for 24+ hrs then I sleep for 15-20 (properly exhausted) then awake a full day again

Help!

It eventually rights itself but I've stuff on this week and next

Set an alarm for 10h after going to bed. Make sure you get up out of bed and stay awake once it goes off.

Don't let yourself sleep for 15+ hours, ever.

Take Magnesium

You may need HRT

I heard a podcast recently on insomnia. They recommend that you actually go to bed and set an alarm and wake yourself up. Don't let yourself sleep for 15 20 hrs. Basically wake yourself up and then force yourself to stay up again until bedtime etc
I think it was Diary of a Ceo Podcast although I can't find it now!

one of the morning light lamps - preferably a 10k lux one - early morning on your face and in your eyes while you drink your morning coffee. Must shine into your eyes. Will help reset your circadian rhtyhms. Use every morning. Alternately get outside as soon as you wake up - not ideal in winter or bad weather though, so the lamp (cheap on amazon!) will be better often.

Also I always find when I do Wim Hof breathing earlier in the day (breathwork) I sleep much better at night.

Look at the work of Prof. Huberman on circadian health.

There was a really good Action for Happiness talk on sleeping well last week, it was recorded. I'm trying to follow the advice there.

Thank you all for these. I am starting hrt soon funnily enough, different reasons was prescribed recently.

Yea I have tried the setting alarm/getting up no matter how tired today and I'm genuinely feeling sleepy now hoping I get to sleep a decent time tonight.

Lamp I will defo look into also the breathing etc

Much appreciated

Go outdoors and exercise in the morning if you can. Physically tire yourself out - walking, running, gardening. Agree with daylight wake up lamp. No caffeine or only one cup in the morning. I find listening to Sherlock Holmes stories by Magpie Audio on YouTube or Spotify sends me off to sleep - it interferes with mental chatter. Writing stuff down quietens a buzzy mind. Meditation/yoga can settle the mind. A hot shower or bath before bed. Try and accept it if you are wide awake and get up for a bit but do something quite low key like doing a sudoku or reading a factual book. Go back to bed when you feel sleepy. Oddly cetirizine a non drowsy antihistamine makes me sleep really well. Make sure you're comfortable in bed - clean sheets, the right pillows and mattress, the right temperature. Take painkillers if you've got any aches and pains. Switch off your phone an hour before bed and don't look at it until morning. Good luck 🙂

I second the magnesium.

amzn.eu/d/iuwQgIq

amzn.eu/d/56dNcx5

This Works Pilliow Spray
Better You Magnesium Spray

Trip CBD Oil Dream Drops

Magnesium + weighted blanket + eye mask

• quiet audioboo helps me and I've always struggled with sleep

Melatonin gummies from abroad/ online are apparently a game changer too

In terms of getting to sleep i listen to The Countryside Hour podcast on my phone, on quiet. Its amazing how it just drifts me off to sleep thinking about plants and ants and such like..very soothing

Phenergan

Try the SleepCove podcast. It's the only thing that's got me to fall asleep in under an hour. The guys voice is magic and that's after becoming reliant on sleep aides.

A (non-stimulating) podcast or audiobook on low volume near your pillow. Low enough so it’s not going to wake you if you fall asleep but not sucj low volume that you have to focus to hear it. And set the in-app timer for 30 mins or so, so that it switches off (hopefully after you’ve fallen asleep!) Lie in your comfortable sleeping position and relax your body from head down to your toes. This is what works best for me 🤷🏻‍♀️ And other than that, not shining smartphone at yourself after 9pm or so. (Yes, I’m huge hypocrite 😂)