How to fall asleep

[Heatherjayne1972]

Just that really. How do you fall asleep when your brain won’t switch off. ?

I can be sleepy on the sofa but by the time I’m in bed I’m wide awake.( normally I go to bed at 10.30ish)
Eventually I might get 2-3 hours then typically I’m awake at 3am/4am and always by 5.30am. My alarm goes off everyday at 6am
im exhausted. Any tips to actually go to sleep at a decent time

Sleep tea, relaxing sleep hypnosis, lavender sprays have been my my go tos. Also going to bed a bit earlier and saying to myself you don't need to sleep yet, have the tea and relax.

Sleeping pills at the worst times are good 👍

I have tried everything, this is what is working atm:

When you feel sleepy on the sofa that is probably the time to go to bed, don't stay on the sofa. Whatever time it is. You might wake up again later but it doesn't matter, you will have banked some sleep.

Make the bedroom cool (if poss), dark, uncluttered. Quiet music or talk radio if it helps.

If you're not falling asleep in a reasonable time, go back downstairs and find something to do, tidy up, read or do some soduko or puzzles. Word puzzles will stop your brain dwelling on other things. Catch yourself when you feel sleepy or start yawning and head back to bed.

Rinse and repeat.
Train your body: Bed is for sleep. Sofa is for reading and puzzles.

(Plus the usual, milky drink, magnesium, tetley's bedtime tea, fresh air and exercise in the day, bright light in the mornings, and less carbs in evening meal as that makes me fall asleep on the sofa.)

Good luck!

Audible book for me. I'm now down to a 15 minute timer and I don't even hear that much. Excellent if you wake up in the middle of the night, stick an ear bud in and drift off. It stops my brain going into overdrive.

I’ve had my fair share of trouble falling asleep, especially during pregnancy or when life’s just too stressful. Something that’s helped me is setting up a calming bedtime routine. Try things like a warm bath or reading a book (nothing too exciting though, or you'll be up all night!). Also, limiting screen time at least 30 minutes before bed really helps me unwind. I find that having a cup of herbal tea (like chamomile) before bed can sometimes do the trick too. And if you’re still struggling, don’t stress about it too much—it’ll pass!

Two things.

Close your eyes and stare really hard at the backs of your eyelids. Works for me.

A fit bit vibrating watch that gets you to breathe in and out in response to the vibration. Also works every time.

Tiny thing, but I haven't seen it mentioned and it may work, especially along with other methods. Use fragrance - could be perfume or body spray or oil or scented lotion in a scent that's relaxing to you. If you're not sure, a lot of people find lavender, chamomile, and sandalwood relaxing and sleep-inducing. Put it on your wrist, inner elbow, or shoulder when you're ready to go to sleep. In addition to any properties of the scent itself, the regular breathing in and out to sniff may help you fall asleep.