Go to bed at the same time every night and create bedtime rituals to tell your body that it’s time to sleep. These can be elaborate as a certain tea and a favorite comfy chair, or simple as washing your face and brushing your teeth, just perform them consistently before getting in bed for about two weeks and your sleep patterns should improve.

I need to occupy my mind with something that isn’t related to real life. Not just avoiding topics that are stressful or otherwise emotionally loaded, just thinking about anything I’m going to do or things in my life will stop me sleeping. So I think of stories and fiction worlds until the day dreams become actual dreams.

Since I got into the habit my sleep has gotten far more regular and I have had more control over went it happens.

My husband has chronic PTSD related insomnia. Since he’s been prescribed cannabis, he’s been able to actually sleep better than with any of the harsh meds he’s been prescribed in the past.

Caveat: He was told it can interfere with REM, which in his case is good since it also helps with the nightmares, but it’s probably not good for regular use by the average person, or so we’ve been told by his provider. Ask your doctor, I guess.

Exercise a lot (and get sunlight exposure) during the day.

Also, never watch movies, read, scroll on a phone, etc in bed. You want your brain to 100% associate being in the bed with sleeping, as soon as it happens

I’m usually out within 5-10 minutes now, since starting to follow those two things reliably

(edit: also, minimizing light exposure in the last couple of hours of your day is good)

Having something to laugh about right before bed helps a lot. Oddly I know this due to being a sufferer of the pseudobulbar effect.

Working shifts in the aviation industry and living in a city center that can be noisy, my best investment was sleeping earbuds named Bose sleepbuds (v2).

It’s just earbuds that you don’t feel and can sleep on your side without pain, they only play white noises.

Now I’m waiting for the Ozlo Sleep which are basically the v3 of the Bose sleepbuds.

Those things saved my sanity when working night shifts.

Any amount of sleep is more valuable when you’re well hydrated.

So if you’re lying there thirsty, but worried that getting up might mean being unable to fall asleep for another hour, know that being well hydrated for 5 hours of sleep is worth more than being dehydrated for 6 hours of sleep.

A weighted blanket.

Don’t get one too heavy though, I accidentally did and I gave myself sleep paralysis for a week or so. That was fun.

I usually put on one of darkness prevails compilation videos from YouTube. The dude is a prolific poster and has probably hundreds of five plus hour long videos which are just audio with a screenshot for the video. I don’t even particularly care about the spooky scary stories or creepypasta or whatever the hell it’s called, but something about that dude’s voice and the way he reads those stories just knocks me out. Although I can’t recommend it for everybody because it could end up giving you really fucked up dreams.

Some good and some interesting tips here.

I’ll add: Only sleep, read, and screw in your bedroom. Do nothing else. No TV, no games, etc. I also appreciate my blackout blinds. Daylight does not wake me up.

Ear plugs and Benadryl

Smoke indica instead of sativa before bedtime.

Rub one out.

For me it’s watching steve1989 MRE reviews on YouTube. Dude has the chillest voice and demeanor, and the content is just engaging enough to keep my mind from spiraling off onto random shit, but not exciting enough to keep me awake. The only problem is waking up to my phone on the floor or buried God knows where in my sheets.

And just in case Steve browses Lemmy, I also like watching his videos while awake too! 😄

I leave my phone in a different room, and read on my kindle. Prevents getting caught up in something and it’s easy to just close it when you’re ready to fall asleep.