Please help me sleep better

[lilybit2025]

For years I've had sleeping problems. I wake up early and go to bed late. Ever since a teen which was 20 years ago! I don't go to bed until 1:30-2am every single night regardless of my day. I just can't seem to switch off, I've tried everything apart from sleeping pills, which I refuse to go on as I'll only become reliant on them. I've tried leaving my phone downstairs, reading, listening to podcasts.
I take Valerian root which doesn't touch the sides. At my wits end with it!

Have you ever tried meditation in a consistent way?

Also review your daily routine around exercise, food, stress, evening activities.

Magnesium was a game changer for me. Literally fr day one of taking it had the best sleep. I just buy the one from Home Bargains. Make sure it’s the one for sleep I think it might be magnesium glycenate.
anyway it’s that good I’ve got all my friends and family taking it now and they agree

Arghh this is me too. So I’m not sure I’m really qualified to help but I notice a difference if I go for a long walk in the evening or a swim after work. Eat around 8pm so dinner has a chance to settle I’ve got sweet Bea magnesium butter which does help relax me and get to sleep a bit earlier (usually fall asleep between midnight - 2am but with this it’s more like midnight. Always wake up between 4-5,
5 hours sleep is clearly better than 2 hours!

You need full circadian hygiene not just sleep hygiene.

Are you getting enough morning light and sunset light? Are you going outside at all during the day? That’s the basis of good sleep. Light is information for your body.

I don’t have a problem getting to sleep but would wake up in the middle of the night for a couple of hours which I read was likely to be cortisol related. I started using Ashwagandha and found it helped. From my Fitbit, I can see it has improved my deep sleep stage by at least a third.

I also tried Magnesium Glycinate but I’m not sure it agrees with me but DP started at the same time and has really benefited.

For years I've had sleeping problems. I wake up early and go to bed late. Ever since a teen which was 20 years ago! I don't go to bed until 1:30-2am every single night regardless of my day. I just can't seem to switch off, I've tried everything apart from sleeping pills, which I refuse to go on as I'll only become reliant on them. I've tried leaving my phone downstairs, reading, listening to podcasts.
I take Valerian root which doesn't touch the sides. At my wits end with it!

Stop alcohol. Take magnesium glycinate. Have a constant bedtime routine. No TV or phone in the bedroom. Make sure it’s clean and tidy, a little sanctuary.

Have you tried melatonin? I can buy them in a pharmacy where I am but you might have to see your GP. They aren’t addictive.

You can order melatonin from Europe. I doubt GP will give it too you

They wouldn't give to my dd and she had a letter from a private psychiatrist. Is ahdh and autistic

God know why the nhs is so against melatonin

I used melatonin. It doesn't agree with me. Vivid graphic frightening dreams.

Ask your GP if you can access the Sleepio app free on the NHS where you live
https://www.sleepio.com/
It really does help

Magnesium from the Nutrition Geeks, it helps me a lot