How do you get to sleep?

[anothernewusername1]

Posted on AIBU for traffic.

I am struggling with getting to sleep (am only just going to bed and am not usually on my phone this late!)

It's the process once you're head on pillow/eye mask on etc

I try thinking of animals/bands/cities starting with each letter of the alphabet and I also do breathing shapes (breathe in two sides of square and breathe out other two) but hoping for some more ideas!

I listen to history or travel programmes on iPlayer

I listen to an audiobook. For the past two years I've listened to the whole Harry Potter series over and over again, occasionally other things. Has to be something I know inside and out so I'm not paying attention or wanting to know what happens next.

I do the alphabet too! Also 3 letter words, 4 letter words - either I'm asleep after that or my mind wanders.
Podcasts are great, especially serious ones with no noisy laughter! I set my phone to turn off after 30 mins.

Go to bed when tired and not when you Think you should. I get by on 6 hrs a night quite easily

White noise app, I have rain sounds. When I've struggled more I use pzizz, headspace or calm sleepstories.

Listen to audiobooks. Religiously

@Cooroo thank you! I'm going to try the three and four letter words too.

All pp who've said podcasts etc - I'm trying to wean myself off going to sleep with the TV on. Think if DH has to fall asleep to another Bake Off rerun (the right amount of low level chat and calm music) he might just give up!

I close my eyes and try to clear my mind of any thoughts by focusing on black. Imagine I'm in wrapped in a warm comfy black velvet blanket in a black space. If my mind starts wondering, I focus back on black space and black comfort. Then I'm off zzzzz.

I use this sleep hypnosis. I swear it’s magic or something, I’ve never made it to the end. I listen with one headphone in and haven’t strangled myself in my sleep yet.

Also there’s a good breathing exercise if you don’t want to listen to something.

Deep, slow breath in for a count of 3, hold for a count of 3, release slowly for a count of 3 and hold for a count of 3. I find the thinking about numbers and breathing relaxes me so I can nod off.

Spray pillow with This Works Deep Sleep Pillow Spray.

Go through States of the US,A-Z.

Currently learning the Countries of Africa,usually get about 44 out of 54,before I fall asleep.

Agree with going to bed when tired, but also drink Ovaltine.

I do the alphabet games, too. But more often, I find a MM thread that I have an opinion on, and go to sleep composing a response!

Google Headspace app. (The sleepcasts) this app has literally changed my life

Podcasts, or tv with headphones so DH isn't disturbed. (I have a 5m cable to which I attach very comfy in ear headphones). I can't get to sleep in a stimulus free environment!

Pretend you're writing 99 on a blackboard then very slow rub it off, from side to side until it's completely gone. Then repeat with 98, 97 etc.

Apparently the side to side movement is what helps you sleep.

Do many good suggestions here.

I just read until I fall asleep. Usually, I'm so sleepy that turning my lamp off doesn't make me re-alert.

If I need the toilet, even slightly, them game's a bogie and I have to start the sleepification process again.

These are amazing. Going to try them and will report back.

Also going to download the headspace app

I empathise with you OP. I’ve always struggled with sleep.

I imagine myself back in my family home, my childhood home that is. I walk slowly through each room, picturing each corner. I’ve never got as far as the top floor!
I also used this when I had a very long MRI scan!

I do the alphabet game with names, animals etc. Also count, and if I lose count start again from 1. I also don't close my eyes until the time on the digital clock is divisible by 3 (so 22:20 would be fine, as 2+2+2=6, but if it was 22:22 I'd have to wait until it reached 22:23). I have terrible insomnia at present and am reluctant to take the sedatives my GP prescribed me, but every now and then I have one (maybe once a month).

Fantasize the lives of self-insert characters for shows/books/movies/fictional worlds I like.

I have a very set routine (DP thinks I am mad, but it signals the start of the process of going to bed). I always light a nice candle in the evenings, then after brushing my teeth, I blow it out - even if DP is still up.

I use a pillow spray and lavender oil before getting into bed. If I can’t fall asleep I count backwards from 100, do alphabet themed games (animals, cities, body parts, supermarket brands), or imagine myself in a white room, on a white bed, getting a massage.

No phones, TV, radio, or reading in bed. I was never allowed a TV as a child, then read somewhere that your brain should associate your bed as a place where you sleep or have sex, nothing else, so I kept to that as an adult.

Lush twilight spray on my pillow then calm app sleep stories or soundscapes - I still don’t know what happens to the Florida manatees after 6 months 😂

I try not to think but feel,and gety body comfortable and then go with that.
I often fall unintentionally asleep with a book too,may wake slightly as it hits my face.

The shipping forecast, in our house it's referred to as the sleeping forecast. I rarely hear the end of the inland waters report