Give me your best “sleep hygiene” tips!

[Sleepy88]

I’m struggling to sleep well at the moment (perimenopause) and a lot of night wakings where I lie awake and ruminate.

Please give me all your best tips for sleeping well! It used to be that a bath would mean I’d have a good night sleep but it’s not enough anymore.

A lovely silk Eye mask and ear plugs. Even if it’s dark and quiet! Over time I’ve found it to be a really good sleep cue. The eye mask especially seems to relax my eyes into a lovely closed sleepy position!

Agree with the ear plugs.
I've also found quick bullet journaling helps to stop me ruminate.

No screens for 2 hours before bed as you start to wind down
Don't go to bed on a full or empty stomach.
Sleep in a dark room
Follow a routine, and try to keep your bed time consistent
Make sure you get enough activity/exercise in the day
Don't drink alcohol.
Wear a nice pair of pyjamas to bed
I sleep so much better without a duvet oddly enough.

No caffeine after midday
Try to exercise every day - ideally outside
No screens an hour before sleep
Try 10 mins stretching before bed
Try to read a book for 20 mins before sleep (nothing too scary/disturbing)
Try not to have dinner too late - ideally at least a couple of hours before bedtime
Magnesium and supplement with griffonia extract or similar 30 mins before bed.

You could also try HTP5 supplements - essentially synthetic seratonin - but there are differing views on it.

You may still have night wakings (I do, mainly due to hot flushes). You could consider HRT if available - I haven’t tried it and it’s no magic bullet ( some find it makes little difference to sleep) but it does have other benefits (eg protection against osteoporosis).

Pillow spray
Get Sleepy podcast
Warm milk
A scenario to play in your mind that bites you to sleep

One of the worst parts of not being able to slip back into sleep is that your brain starts working, telling you to go to sleep, and worrying about not getting enough sleep. I find that the best way to deal with this is distraction. I have a little speaker designed to go under my pillow, together with an old phone that I use just for this. I always have an audiobook ready to go so that if I wake at night I just tap Play and drift off again while listening. The audiobooks I choose are quiet, unexciting, familiar, read by a voice I find soothing, so that FOMO doesn't keep me awake. Works every time.

HRT did wonders for my night wakings because it stopped me needing to pee at night.

Just what kind of scenario bites you to sleep? Have to admit it’s not your usual ‘drink camomile tea’ type of sleep tip.

HRT

Reiki

Eye mask - I find it makes a difference even if sleeping in a room with blackout curtains etc.
Like others have suggested, I'll put a book or podcast on if I find myself unable to swtch off in the middle of the night too.

Magnesium supplements.
Regular bedtime routine.
Bed at same time every night.
No fluids after 8 pm.
Cool bedroom.
Pillow spray.
Otto CBD sleep drops.

Long-time insomniac here. I did an online treatment programme to stop me obessessing about not sleeping once, it involved sleep restriction which is brutal but worked for me.
Also swimming, a lot. Even though I'm frequently so tired I fall asleep watching TV I found that actual physical exercise magically allowed me better sleep. Who knew that exercise is good for you? Apart from the WHO and NHS and literally every source of information including an episode of the Simpsons I just watched. I did laugh at myself when I told someone out loud about discovering exercise was good for me.

Exercise during the day, only getting into bed when it’s bed time (I used to get in at 8 and scroll for several hours), eye mask, hot water bottle and audiobook on the Alexa!

@HonestPayforHonestWork something involving 🧛‍♀️ vampires.

*bores

After years of beyond shit sleeping I have recently tried a silk sleep mask. I was highly cynical and thought I'd find it suffocating.

Well.

It's made a huge difference to how quickly I drop off. I still wake for a million wees (peri menopause) and am working on the snoring husband (a definite work in progress) but it's without a doubt helped. Like you say it could also be the "cue to sleep" factor but whatever it is I'll take it!

I have these and am considering a second pack so I can keep one permanently in my weekend/holiday bag then always have one ready when the one I've just hand washed is out of action

https://www.amazon.co.uk/gp/aw/d/B08LTGMVBX?psc=1&ref=ppxpoppmobbbasin_title