Step 1. No phone/TV/screens in the bedroom
Step 2. No screens 30 min before going to bed
Step 3. Go to bed at the same time each night
Step 4. Set yourself up to actually get enough sleep
Try this for 6 weeks and then if you seriously still cant sleep discuss with a doctor.
It seems obvious but also: don’t drink anything with caffeine before bed and don’t eat a good couple of hours before sleep too.
I’ve had many friends who’d have a tea before going to sleep to ‘calm’ them without realising most have quite a lot still. Or guzzling down a soda too.
I don’t even need to do the no screens part. I try to read on my tablet before bed and end up passing out 15 minutes into it. It takes me months to finish books.
Someone gave me the advice of actually not reading before bed, because your body will associate reading with sleep and make it more difficult at other times.
I don’t exactly follow it, but reading is definitely effective at putting me to sleep
There are alarm apps that can be set up to require taking a picture of a specific thing to turn the alarm off. I used one in college, where I had to take a picture of my toilet. Ten years later I still wake up around 6am every day with no alarm.
thing is, this is basically just saying “just sleep bro”, i can’t do any of these things.
if i go without screens i will go mad from boredom, if i go to bed the same time each night i will lie awake in bed until i go mad with boredom or get up because fuck that noise, and what does “set yourself up to get enough sleep” even mean? that’s terribly vague.
i have yet to find anything that lets me get even vaguely consistently good sleep, i’ve tried all the things people say to do and it does NOTHING if it’s even feasible in the first place.
Yeah people giving simplistic life advice generally don’t understand the actual issues because they don’t have the problem, it’s painfully common especially with things like insomnia, anxiety, and similar ‘just don’t worry about things’, ‘have you tried not being depressed and just going out and doing stuff?’, ‘just lay down and wait until you sleep’
I can lay my head on a pillow after a long walk, no screen time and all the other shit they say and still spend the entire night caught in churning and bubbling anxiety that builds and builds until I’m as wired as a crackhead.
I’m not saying don’t try things people suggest but I guess don’t expect them to work and beat yourself up with them. If you can’t find something that works for you then see a doctor about getting sleep drugs, while you meme seems to be pushing the Puritanical idea that anything but a natural life is bad that’s totally stupid and op should be ashamed.
We’re complex biological machines that go wrong in a myriad of ways, it’s perfectly fine to require the addition of outside substances to moderate and control your health - honestly future generations will probably be shocked how few people used sleep aids.
Of course not every drug works the same on everyone and many can have negative side effects so it can take some shopping around but talk to medical professionals.
(Full disclosure I don’t take medical sleep aids due to other complications but I know many who do and swear by them)
Screens give off blue light, which your body uses to measure “daytime.” If you cant do screen free activities before bed, install a color corrector that shifts your devices outputs to red dominant light ~1-2 hours before you would like to sleep.
Break the habit of doing non sleep things in the afternoon in your bed. If the only thing you do in bed is sleep, it trains your brain to start internal sleep processes when you get into the sleep spot.
If you havent tried it before, try exercising 1-3 hours before you want to sleep. Can be simple like a walk or jog, or quick and short reps of jumping jacks, crunches, and stretches. Whatever works. The workout helps burn off energy and other hormones that keep you up, tuckers you out a bit, and very very lightly damages muscles which gives your body a “reason” to sleep. You do most of your healing asleep.
Sleepless rest is better than no rest at all. Lying awake for 2 hours and then sleeping for 4 does more for your body than just sleeping for 4 hours. Sleep is king, but even if you arent asleep, resting still helps your body recover. If you cannot sleep, try not to stress about not sleeping, because at least you are getting rest.
On your off days and free time, there is no shame in midday napping. Often, people try not to nap out of fear it will spoil their sleep. Sometimes, those naps help you catch up on sleep to get you back into a healthy sleep schedule. And, again, any rest is better than none.
of course i’ve been using night filters on my screens, as i said i’ve tried EVERYTHING to get better sleep and nothing works.
as for naps, those are even more impossible to achieve. the like… 5 times? i’ve managed to take a nap i’ve just ended up sleeping for several hours which only serves to further fuck up the sleep schedule.
How to sleep:
Step 1. No phone/TV/screens in the bedroom
Step 2. No screens 30 min before going to bed
Step 3. Go to bed at the same time each night
Step 4. Set yourself up to actually get enough sleep
Try this for 6 weeks and then if you seriously still cant sleep discuss with a doctor.
It seems obvious but also: don’t drink anything with caffeine before bed and don’t eat a good couple of hours before sleep too.
I’ve had many friends who’d have a tea before going to sleep to ‘calm’ them without realising most have quite a lot still. Or guzzling down a soda too.
I don’t even need to do the no screens part. I try to read on my tablet before bed and end up passing out 15 minutes into it. It takes me months to finish books.
Someone gave me the advice of actually not reading before bed, because your body will associate reading with sleep and make it more difficult at other times.
I don’t exactly follow it, but reading is definitely effective at putting me to sleep
You’re missing the only one that actually works for me. Get up at roughly the same time every morning. I won’t do it, but I should.
There are alarm apps that can be set up to require taking a picture of a specific thing to turn the alarm off. I used one in college, where I had to take a picture of my toilet. Ten years later I still wake up around 6am every day with no alarm.
I think you were being used to train AI dude
thing is, this is basically just saying “just sleep bro”, i can’t do any of these things.
if i go without screens i will go mad from boredom, if i go to bed the same time each night i will lie awake in bed until i go mad with boredom or get up because fuck that noise, and what does “set yourself up to get enough sleep” even mean? that’s terribly vague.
i have yet to find anything that lets me get even vaguely consistently good sleep, i’ve tried all the things people say to do and it does NOTHING if it’s even feasible in the first place.
Dude if you can’t go without screens for 30 min you might have other problems.
But try reading books instead. Should be enough to stop you going mad (hopefully) without messing with your sleep.
yeah no shit i’ve been waiting a year now to start getting diagnosed for autism/adhd
as for books: finding a book that doesn’t bore me to bits is an arse, all the good stuff is digital.
deleted by creator
Yeah people giving simplistic life advice generally don’t understand the actual issues because they don’t have the problem, it’s painfully common especially with things like insomnia, anxiety, and similar ‘just don’t worry about things’, ‘have you tried not being depressed and just going out and doing stuff?’, ‘just lay down and wait until you sleep’
I can lay my head on a pillow after a long walk, no screen time and all the other shit they say and still spend the entire night caught in churning and bubbling anxiety that builds and builds until I’m as wired as a crackhead.
I’m not saying don’t try things people suggest but I guess don’t expect them to work and beat yourself up with them. If you can’t find something that works for you then see a doctor about getting sleep drugs, while you meme seems to be pushing the Puritanical idea that anything but a natural life is bad that’s totally stupid and op should be ashamed.
We’re complex biological machines that go wrong in a myriad of ways, it’s perfectly fine to require the addition of outside substances to moderate and control your health - honestly future generations will probably be shocked how few people used sleep aids.
Of course not every drug works the same on everyone and many can have negative side effects so it can take some shopping around but talk to medical professionals.
(Full disclosure I don’t take medical sleep aids due to other complications but I know many who do and swear by them)
Screens give off blue light, which your body uses to measure “daytime.” If you cant do screen free activities before bed, install a color corrector that shifts your devices outputs to red dominant light ~1-2 hours before you would like to sleep.
Break the habit of doing non sleep things in the afternoon in your bed. If the only thing you do in bed is sleep, it trains your brain to start internal sleep processes when you get into the sleep spot.
If you havent tried it before, try exercising 1-3 hours before you want to sleep. Can be simple like a walk or jog, or quick and short reps of jumping jacks, crunches, and stretches. Whatever works. The workout helps burn off energy and other hormones that keep you up, tuckers you out a bit, and very very lightly damages muscles which gives your body a “reason” to sleep. You do most of your healing asleep.
Sleepless rest is better than no rest at all. Lying awake for 2 hours and then sleeping for 4 does more for your body than just sleeping for 4 hours. Sleep is king, but even if you arent asleep, resting still helps your body recover. If you cannot sleep, try not to stress about not sleeping, because at least you are getting rest.
On your off days and free time, there is no shame in midday napping. Often, people try not to nap out of fear it will spoil their sleep. Sometimes, those naps help you catch up on sleep to get you back into a healthy sleep schedule. And, again, any rest is better than none.
of course i’ve been using night filters on my screens, as i said i’ve tried EVERYTHING to get better sleep and nothing works.
as for naps, those are even more impossible to achieve. the like… 5 times? i’ve managed to take a nap i’ve just ended up sleeping for several hours which only serves to further fuck up the sleep schedule.
You seem determined to fail.
Get sick and put on a shitload of meds, half of which are literal poison.