What can I do to get to sleep?

[DipseeDaisey]

Please can anyone help? I just can't seem to either get to sleep, or have quality sleep if I do manage to drop off. I go to bed exhausted, then, ping...wide awake staring at the ceiling for hours. If I do manage to drop off, when I wake it feels like I've not slept, like I'm not relaxing and switching off.Its been going on for months now. Anyone have any tips as to what I can do to sleep please...at this stage I will try anything.

Anyone? I'm going bed soon and I really want a good nights sleep.

No technology for at least an hour before bed and only using my bedroom to sleep in (no TV etc) works for me.

I’ve just bought the Garnier organics night cream and it smells of lavender... really nice and relaxing

No technology, second that. As low lighting as possible.

If all that fails get some Phenergan (old school hay fever tablets) and pop one or two.

ASMR videos

Or if it's really bad, you could take antihistamines which are also Great sleeping pills

Have a banana half an hour before. Then read a book :)

I listen to an audiobook

Stop drinking alcohol.

Might grab some antihistamines tomorrow, I wanted to avoid sleeping pills if I can though

Shower/bath first, there's method to baby routines, the warm water raises your core temperature slightly then as you dry off it drops which mimics what happens when you're telling asleep. That, lush sleepy cream and a warm non caffeinated drink, and trying to read the book our chief exec thinks makes everyone great leaders, but is awful.

@smiledwiththerisingsun I only drink alcohol when socialising, hasn't been any off that lately

The mySleepButton app is really good for getting me to sleep.

I listen to a book off of audible and set a timer on it. Currently listening to lord of the rings

Google Progressive Relaxation Technique. That is something I have used before.

Try downloading a guided meditation to listen to. They usually send me to sleep. Play it very low on a phone or something so the screen will turn off and it won't automatically flow to the next one.

Try to get some fresh air and excercise every day - I know not the easiest thing if you feel tired, but it does help. If you can sleep with a window open a crack, that can also help.

Look at diet - any changes over the last few months? It may be worth trying to eliminate or reduce different problem foods (alcohol, caffeine, refined sugar, gluten, red meat, dairy) over several weeks and see whether that helps. Try a multivitamin, or vitamin D supplements.

Could it be hormonal? Any change in contraception, or could you be pre-menopausal?

Any stress that has increased over the time period?

I like the sleepcasts on headspace.

I found cutting caffeine out after 10 am, heat pad to help relax, and valerian when all else failed...

@DipseeDaisey - as an insomniac for the past 20 years or so (2 - 4 hours a night Max) I’ve tried every possible sleep aid. The stuff people will tell you like a glass of warm milk, anti histamines (You need a prescription for phenergen by the way)! banana, no screens etc won’t help insomnia. I got sleeping tablets from GP eventually- he didn’t want to prescribe in case I got addicted - and I was supposed to take half a tablet but I took a whole one and even then I was awake at 3am.

It got so bad that I felt like crying brushing my teeth for bed knowing I’d be awake again in less than 2 hours. What did help was just accepting it. I now get up, have half a cup Of tea then go back to bed. I work full time 8 - 5 so it’s not like I nap during the day. I wish I could sleep all night but I’m less stressed by it now knowing it’s just the way I am.

uk.iherb.com/pr/Now-Foods-Melatonin-3-mg-60-Capsules/14810

Melatonin works like a dream for me. It has saved my mum's sanity I think because she wasn't sleeping and was so stressed out. She was exhausted. Now she takes this every night in a milky drink and sleeps really well.

Phenergen take 1 or 2 an hour before you want to go to bed.

Meditation/rain sounds or whatever sounds you find soothing to listen too.

antihistamine based nytol is good - it breaks the pattern of not sleeping, you shouldn't need to use it long term.

I have terrible trouble getting off to sleep so I just go to bed around 10 and read until my eyes get heavy. Sometimes its 11 and but it can be up to one am before I fall asleep.
I never 'try' to sleep. My OH goes to bed at a reasonable hour and just lies there.

Thank you everyone, A lot of things to think about.
I am just so tired, I can't cope without caffeine after 10am.
Im going to bed now, I will download one of the apps mentioned and give it a go. Fingers crossed.

No caffeine after midday.

For me, buttery toast or a bath before bed both help.

Black out curtains.

Low tog bedding for the warm nights.

@Doggybiccys I bought phenergan over the counter this week

Re caffeine- maybe try to keep coffee/cola to the morning (and in moderation), tea in the afternoon and then only non-caff/decaf after teatime.