Anyone got any recommendations for sleep

[Grumpypurplecat85]

Combination of bipolar, stress and stupid perimenopausal anxiety are destroying my ability to get to sleep. Anyone got any non-pharmacology recommendations (have sleeping pills but very much a last resort and can’t take tonight as need to be up 6:30 for work tomorrow)

I love unintentional ASMR. So not the annoying whispery gurners deliberately tapping their mike, but gentle voiced people talking soothingly in soft tones about things they love or are knowledgeable in.

also white noise, podcasts on low, breathing exercises.

@TheSlantedOwl thank you I will give that a try maybe ocean sounds (I love the sea)

Meditation music, sleep stories on YouTube, valerian tea.

Also getting up and doing house chores, preparing for tomorrow morning etc so you can sleep in tomorrow once you do finally drift off or go to bed early tomorrow night having already done all the chores now. The physical movement can help release some of the tension and help me get to sleep. If you've no chores to do, then yoga instead.

Nope, sorry! I'm hoping others might suggest something I've not tried!

best of Luck xx

I always end up eating not good for waistline 🤣

Focus on lying comfortably in bed, remaining very still, and do controlled breathing - breathe in through your nose for a (slow) count of four, hold for a count of seven, then breathe out slowly through your mouth for a count of eight. Resist the urge to move even a little, and if your mind starts wandering, pull your attention back to counting your breathing. I also have talk radio on, the more boring the better - BBC Radio 4 PM programme or The World Tonight work for me. That has worked for me even when I was in acute pain with a very badly broken shoulder, and when I was worried sick about a seriously mentally ill family member.

Sorry to hear you were worried and in pain but glad you found something that works for you

Huge sympathies. Lack of sleep is awful. Try limiting caffeine after 1pm and restricting sugar.
Hot shower with nice smelling body wash and body lotion after (if you like that kind of thing!)
Read a book or listen to a podcast/audio book.
Limit phone use before bed- def avoid doomscrolling
Calm app or bbc sounds for sleep meditations. I like yoga nidra or sleep stories
bilateral sounds music (ideally use headphones as music alternates between tight svd left ear. It’s a kind of emdr)
magnesium glycinate supplements aid sleep
Nytol (short term natural sleep aids - maybe switch them up with your sleeping tablets to reduce dependency)

I find exercise and a walk in the fresh air (nice woods/fields) generally helps me sleep better at night.

Good luck.