How to get to sleep? Give me tips

Stay with me here........

When I can’t get my mind to stop racing, thinking (<— Key word there to what I am saying) about something sexually interesting puts me right out. Just as you get a good fantasy going out go the lights. Go figure.
 
I usually have no issue falling asleep and I’m on my phone usually till bed. Sometimes I even fall asleep with it in my hand. One thing that would put me to sleep is reading talk about boring there it is. I can’t mention one of the other things that helps me go to sleep though and someone already mentioned it above. Also having the lights off most likely I’ll fall asleep.
 
Thanks guys! i'll continue reading tomorrow, i feel the sleep coming to me and don't want to miss the train. Great help as always.
 
Sorry about your sleep problems... as someone who shares the same issue, all I can say is I can relate.

I've tried plenty: limiting screen time, not eating before bed, reading, etc etc. I've also dated someone with a sleep disorder. Here's what's worked:

Me - Rain sounds. Yes, I know your GF doesn't like white noise. However, I'm not talking leaving your cell phone playing on the nightstand. I have a 5.1 system in my bedroom with a half decent subwoofer, and I Bluetooth stream the rain sounds app from my phone to my stereo from the minute I lay my head down until I wake up. It's basically indistinguishable from the real thing, and we're talking a cheap 5.1 system here. Like, $50 on FB Marketplace, Yamaha speakers and receiver.

My ex-GF, to this day, swears by Trazodone. Originally sold as an anti-depressant, it was eventually discovered that while it doesn't help so much in that respect, it does quite a job of helping with sleep while having very little if any grogginess the next day. The risk of dependence is low, and most doctor's are happy to prescribe it for sleep issues. That may be worth looking into.
 
I take melatonin when I really can’t sleep, but I try not to take it every day. I find reading helps, usually pass out with a bunch of Wikipedia articles open.
 
M119 said:
I am dealing with anxiety and for a few years took ambien until i made the decision to stop using it or any similar medication at all. I don't drink alcohol often, i run every day, i like to eat as healthy as i can and it helps. But once in bed, i have to focus really hard on something (like engines, music or motor oil lol) until i fall asleep before the negative thoughts arrive. For the last months, i'd say i'm awake or barely sleeping a night out of two, no matter how physically tired i am. I am aware that the best way to fix this would be to fix everything that's wrong in my life at the moment and learn how to cope with stupidity and negativity. Since sleep might be a problem at some point in one's life, i guess everyone has little tips that can help!
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sleep deprivation is no joke. That being said maybe you should see a sleep specialist and have a sleep study done. OTC stuff may work but there are other methods to help, asking what others do is not a solution you really need someone that is a trained professional and can help YOU . Please get trained professional hep anxiety coupled with sleep deprivation is not healthy. After my accident it took 3 years to get normal sleep, you dont realize how much lack of sleep affects you cognative funtions, blood pressure, etc.
 
Probably the best thing would be to talk to your Dr. about a prescription medication. I have depression and unless I take something I'll lay awake all night. Dr. put me on Mirtazapine (generic for Remeron) and told me it worked better for sleep in smaller dosages. It's available in 15, 30 and 45 mg. I think. I'm prescribed 45 mg. but take half that. I've been taking it for close to 20 years I guess. There was a time I also took melatonin but haven't for the last several years. Years ago I took Ambien but it will no longer put me to sleep. If you have anxiety medication it will probably help too.
 
A big part of not being able to sleep is psychological.

First of all, keep your bed for bed activities; don't read, text, computer, watch tv or anything else but sleep and hug your S.O.

Routine. Do the same routine, at the same time, every time you go to bed.

This sets your body and mind to expect sleep.

As far as overthinking things, have a notepad handy, write down things that bother you and think about resolving them in the morning.

All these combined should work, and are a much better option than medications. Combined with no caffeine for 5 hours before bed, no exercise within 2 and utilizing all the other things mentioned above should solve your problem.

If not, THEN consult your physician.
 
Do you drink caffeine? If so, lay off that or don’t have it after say 2 PM. I see you are in France so I’m not sure if it’s legal but some people say marijuana helps them sleep and without the grogginess of Benadryl or some other sleeping meds.
 
This may sound weird, but when I was a kid, an old lady told two strategies she used to help herself fall asleep. I found that they work well for the times I can't fall asleep. The first one is to breath slowly and imagine yourself sinking deeper into the mattress with each exhale. This really helps with relaxation. Usually that's all I need. The second was to make up a story and tell it to yourself (mentally) as you're lying there. It really helps get your mind off the stuff you've been churning on all day.
 
RhondaHonda said:
Do you drink caffeine? If so, lay off that or don’t have it after say 2 PM. I see you are in France so I’m not sure if it’s legal but some people say marijuana helps them sleep and without the grogginess of Benadryl or some other sleeping meds.
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For fear of this thread being locked (it is a family forum, after all), I can attest to this. I wasn't going to be the one to say is, however I found long ago that THC helps slow my brain/thoughts enough to be able to sleep. I have the problem of just not being able to close my eyes without every little niggle of the day replaying in my head, which can make sleep almost impossible.

I'm a regular "weed" smoker, however I use it to balance my mood swings and generally short-tempered personality. I don't mean this to come across as self medicating, as I don't have multiple personality disorder or depression or any true psychological disorder, I just recognized years ago that I have a short fuse which has caused me issues during the course of daily life. THC provides just the right amount of.... treatment? to more or less allow me to take that extra 2 breaths and re-evaluate situations I'd normally over-react to.

For sleep, smoking actually is a detriment in my experience. It causes me to analyze more, think more, and therefore leaves me unable to detach from the day and fall asleep. However, edible forms of THC provide just the right balance of relaxation and disconnect to be able to drift gently to sleep, get 6-7 hours solid, and wake up without the slightest hint of side effects.

My favorite is my medicated hot sauce. Spice up a simple dish like a baked potato, a bowl of mac n cheese, heck even a few drops on a crunchy veggie like carrots or celery works wonders. It really doesn't take much, and takes a while to kick in, giving you ample time to naturally wind down before the effects kick in.
 
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