Can't fall asleep? Try this.
ฝัง
- เผยแพร่เมื่อ 16 ก.ค. 2024
- Staying off electronics for a few hours before bed helps me sleep.
It's unusual, because I don't feel the usual "tiredness" but I can lie down and CHOOSE to sleep. Like I'm choosing to walk.
Another important thing I've recently picked up is not drinking coffee past the afternoon. I didn't think this affected me, but I think my tolerance isn't as high because I only drink it every other day.
Legal Notice: Consult your doctor before beginning any kind of exercise program. This video does not replace a physical therapy program or consultation with a medical professional.
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What works for YOU if you need to sleep? I'm curious!
Staying off electronics for a few hours before bed helps me sleep.
It's unusual, because I don't feel the usual "tiredness" but I can lie down and CHOOSE to sleep. Like I'm choosing to walk.
Another important thing I've recently picked up is not drinking coffee past the afternoon. I didn't think this affected me, but I think my tolerance isn't as high because I only drink it every other day.
I also do this thing where I lie down, wait for the urge to scratch an itch or re-adjust. Then I consciously ignore it. That seems to let my body know it's time to sleep.
just had 4 hours of sleep today 😃
- No caffeine less than 8-10hours before bedtime
- screenfree hour before bed, I usually read a book and prepare my lunch for work and prepare for bed.
- always trying to wake up at the same time, not always possible, but try.
- not do anything else in the bed besides sleeping. Teach myself that bed=sleep.
- I like to relax myself starting from toes and progressing up slowly while concentrating on breathing
- put phone far away enough to resist checking it. Also helps waking up if you need to walk couple steps to put off the alarm.
Remember that you dont need to do all of the above, these are just things that I've heard and use in my own life if the circumstances allow.
Thanks Hampton. I'll send this to my sibling, she really takes some time to sleep!
Me on the other hand, I touch the bed and I'm done 😂😅
Instead of counting 1-100, Count your blessings, this will help you to be grateful and be less stress
Lol u play halo
“I stay off my phone one or two hours before bed”
*Me, in bed, watching this because I’m trying to sleep* : Welp
Join the club
Same lol
Same lol i and have a very important exam after tomorrow
Same
@@faisalaltuwaijri6291 how did it go?
As a biology graduate I can confirm that is the sound hormones make
😂😂
So, if you cover your ears and can still hear something that's your hormones talking to you/eachother?🤣🎄🕊
@@gilliankingston8259 oh, hormones aren't the only ones making noise!
As a soon-to-be biology graduate I confirm it too. Scientifically proven.
@@ug2254 awww yeahh sis, get that degree!!! You rock!!
i close my eyes and then boom after 5 hours waiting, i can finally fall asleep
Mood
Ahahahaha so true
Same 🥲
Same 😂
I wish
Me watching at 1am: hmm yes interesting
Same man
@@elisafratepietro2976 just turned 1 for me lol
1:18AM here..
@@elisafratepietro2976 or 4 am lol
4:25 AM 🙂
I follow the advice of Mitch Hedberg: "If you're tired, count sheep. Don't count endangered animals: you will run out.”
Classic Mitch 👍
Got it 👍
Count chickens America has thousands of those 😏 ....or do they🤔
Lmao yes
@@shannonsisk counting or counting anything does help
This is going to sound like a joke, but I actually have some recordings of one of my professor's lectures that I listen to if I have trouble falling asleep. The guy is brilliant when it comes to the subject, but I have never heard anyone speak as slowly and monotonously as he does.
Thats my ultimate tactic too :D
I can haz?
I listen to John Micheal Godier's TH-cam channel for the same reason. Nice stories about space, a slow even pace, and no sudden loud noises 😴 There's a whole genre of horror narrators on YT that are pretty good too. Channels like The Darkest Hour, Mortis Media, The Paranormal Scholar (the intro is loud and sudden so not great if you need more than 1 episode), Spirit Voices, and, if you like SCP stuff, The Exploring Series, The Volgun, and Dr Maxwell.
Weirdly, these channels make me feel like a kid on a night drive. My parents are speaking quietly in the front, the radio is down low, and there's the regular hum of the car itself. There's a feeling of safety and security as sleep laps at my consciousness. It's nice.
Ha! Rain sounds and silent food blogs do that to me too. I don't even remember falling alseep when I play them, I just wake up the next day when my alarm goes off and I see the videos still playing or ended.
Are you my best friend? Apparently he does that too hahaha
I started getting in the mindset of once I put my phone down I don't pick it back up, even if I wake up in the middle of the night I don't check the time I just lay back down. I find that it really helped me to get to sleep faster and I don't feel as anxious or worried about sleep
stop thinking about falling asleep 😪
Best trick 😂
😂
I use a very specific spot on my head, right below the inion, that my wife hits with our cast-iron skillet. Been working for years!
ROFLOL
😂
Got me in the first half. 😂
HAHAHAHA you got me!
dang it, now i need to find my significant other 😪
I read a book in bed at the same time every night. Routine makes it magic.
That's great lil buddy😊
@@myrenmusic1611 sey again
Me too, bad thing is when you run out of things to read
@@genaroperez8325 u can never run out of things to read
Same page same line same time
routine😀
As a Person who experiences severe anxiety when I try to sleep, I've lately been thinking about what I'm grateful for or went well during the day and I doze off. something about the good vibes calms me down
Thanks for the tip. I usually play some kind of noise or story, usually pink or green noise. It silents my brain from unwanted thoughts while I'm trying to go to bed
omg i love your pfp
For people who have to work on screens into the evening: orange tint your screen! Check the accessibility section of your settings menu. The blue light tones communicate “daylight” to our brains. Many computers even come with a “night mode” nowadays, but I find I prefer to go in and tweak things to orange or even more red. (Obviously if you have to work with colors or editing this won’t work too well, but for text-based work it’s great!)
Best sleep tricks: cold dark room, white noise, and then I imagine my way through taekwondo forms.
im hispanic soo white noise wont do me any good
@@pantiesgonewild358 That was... that was more funny than it should have been haha
@@senseweaver01 i don't get the joke :/
@@WanderTheNomad He's Hispanic, so he's not white. Therefore white noise wouldn't work
@@senseweaver01 oh it was just that
Manually controlling breathing, not fast, not slow, just manually, and keeping at it if body accidentally switches back to auto mode, it eventually clears the mind at which point you are already asleep.
Just make sure head is physically rested on something... and you are good to go.
Takes a bit of effort but like most things, gets easier over time with practice.
Hmm I will try this
@@Nicki1770 How did it go?
@@orami...1600 he didnt wake up
True
@@orami...1600 he's still asleep
me watching this on 1 am on a week day where I need to wake up at 7 am💀
SAAAME!
Same 🗿
wtf same
We guys are down bad
@@aayush.b9891 Yass, queen!
I like to keep the same schedule no matter what. I like to shape my day around my sleep, not shape my sleep around my day. I go to bed at 8:30 p.m. and I wake up at 4:00 a.m. and I will absolutely not let anything disturb this time frame, I don't care what it is. Sleep comes first and is way more important to me than anything else.
When I want to fall asleep, I just repeat in my head physics or history lessons. Works every time
Lol😂
I do that with chess games. I just repeat certain games over and over in my head.
If I do physics I will probably be awake the whole night
@@drk7885 😂
Brh
It's blue lights. That's why screens mess up your sleep. So, if you look at your phone to check a message in the night it triggers cortisol, which is what happens when your body is waking up in the morning.
In our home, we use red light bulbs only after dark. Our whole house goes red (it's pretty cool). If we get on a screen, we have f. lux running to reduce blue light. However, the very best way to reset your sleep if you're having insomnia is to go outside and get into real dark (if that's possible where you live). Camping for the win.
Id say the desire and addiction to use it is worse than the light
So get an android?
@@1blueorange DUDE💀, just stay away from electronics like phones TVS laptops etc
I'm surprised this isn't more common knowledge. They've done studies that prove the blue light from electronics trick your brain into thinking it's daylight, so you produce less melatonin. Being the sleep hormone, with less melatonin you just don't feel sleepy at night when you know you should go to bed. Your body doesn't think it's time yet.
Of course, not all sleeping problems are due to screens, but it's an easy place to start.
Heck yeah! I love camping!
This is great to watch at 6 am, without having any sleep yet 😴 I failed tonight!
This man's sound effects get me every time! The gentle nature mixed with the punny surprises lighten my mood.
Just when the world needed healing and light, brother Hampton appeared. 🙏🏽💖
When I’m having trouble falling asleep it’s usually because my brain keeps running. What works best for me is to make sure every part of my body is relaxed, then attempt to stop thinking by consciously stopping any train of thought that pops up. If I can’t empty my mind then I’ll just focus on making sure my breathing is even and relaxed (rinse and repeat).
This is true for me, I work in 3d Design and I'm looking at a screen all day, so when I get home, I stay away from all screens At my place... This automatically relaxes me and eventually makes me sleepy. It was tough to put my phone away but now that I don't use it at home that much, I feel much more happy and I spend more time with my family than I used to ❤️
What kind of 3d design do you do?
@@JohnSmith-laws I work in product design, for a "real job" I design furniture but I freelance as well.
@@tirthpatel1562 cool! I do 3D design as well, specifically point of sale.
I also work with design but I continue freelance work when im at home so cannot not be at my computer 24/7
What do you do if you dont look at screens?
I have spent a lot of time and energy researching sleep and optimizing my sleep and I genuinely think daytime light exposure is even more important than avoiding artificial light before bed
Hot tea and meditation has never let me down
I breath in for 2 seconds
Hold for 2 seconds
Let out for 2 seconds
hold for 2 seconds
Repeat
It knocks you out instantly
"There's something about electronics that keep my brain at 'work mode'"
It's the light emitted from your electronics; especially blue light. Over millennia we have evolved along the night-day cycle to fall asleep at night and wake up at day. This dates back in importance of survival - at night our body shuts down to avoid making noises or anything that may aware predators so we just sleep.
When night falls our brains signals the release of melatonin - hormones that promote sleep in our body. And throughout the night, this signals continues to keep us at sleep. When sun starts to rise, the light emitted by sun rise and captured by the retina of our eyes signals the suprachaismatic nucleus (SCN) part of our hypothalamus (which controls this sleep-wakefulness cycle we commonly know as circadian rhythms). This reception of light signals the SCN to wake us up.
So with the development of technology and availability of electricity basically 24/7 - it's becoming harder for the body to fall asleep because the light keep signaling the SCN that it's time to wake up. More especially blue-light emitting from electronics like laptops, computers, phone, etc. so 1 to 2 hours away from these gadgets will induce the naturally evolve sleep-wakefulness pattern in our body
I like the explanations but Hampton's hormone noises were way more accurate
@@lorenzotorri605 It’s not one or the other though, bodily functions have multiple factors that affect them - that includes sleep. Hampton’s explanation is not any more than accurate to my explanation as both have been thoroughly researched and are well supported theories.
Too much text
@@nuncanemvini8201 tldr is that it's the light that wakes is up because of evolution
Absolutely correct, and I’d like to add that having a warm light setting on your screens majorly helps with going to sleep and/or relaxing, although it’s not as good as simply not viewing your screen at all
When I can't sleep it's usually because I'm stressed. I self reflect on what I'm feeling and what the source of it is, then do the drum beats with ear buds and say counter acting phrases.
“How do you sleep?”
*I STAY UP UNTIL I GET TIRED SLEEPING THREW THE DAY*
“Oh-“
“Or is it?”
Hey, Vsauce, Hampton here.
Watching this in bed... on my phone...
I personally don't use technology 1 hour before a scheduled bedtime, i also feel like using the technique that the military uses is very efficient, you imagine all your body parts starting to fall asleep, such as you start thinking your feet and legs are sleeping and then so on and after a while i fall asleep.
I just spent the last 4 hours staring at the inside of my eyelids
I visualize the colours of the rainbow, from red to lilac/lavender/violet; picturing each one before moving on to the next.
But if I fall asleep before the end, I don't wake myself up to finish it!
Lay on back with slightly backwards tilt on head to activate sleep hormones.
And breath slowly and deeply ( longer exhale than inhale)
I just lay on back and intensely flex every single muscle for like 20 seconds. You don’t wanna move after that. Then I just focus on my breathing and listening to one thing very intently until I fall asleep. Takes like 5 minutes
I need to keep my brain slightly busy, like with an audio book or so, or my brain will run wild and I end up tired but too freaked out about everything to fall asleep.
"Or is it?"
*Insert Vsauce theme*
Moon men - Jake Chudnow
My sleep trick for the days I can't fall asleep is(despite being a really fast sleeper regardless if watching stuff or not) is to imagine the same story that I do for years in my head, always makes me fall asleep instantly.
Omg, I've been doing this since I was a young child! I've got a junk circadian rhythm, and I've struggled to sleep "normally" my whole life. I've never heard anyone else mention this! It's almost like a separate life.
Wow ,me too,,I do use the same imaginary story in my head🤣
I also have this «story» since early childhood, but I guess my insomnia is too bad, it doesn’t help me fall asleep:(
Which story is that?
I love how positive you are
When I was younger, I used to set the TV timer to turn off after one hour and turn on the Golf channel. No offense to people that are golf enthusiasts, but I just can’t watch people play golf. The quiet commentary and polite clapping from the gallery just lulls me to sleep. Worked every time.
Do you remember when your teacher teach you history and you want to sleep?
Exactly! And make yourself feel bored and eventually you will sleep.
Oversimplified is not a good idea though.
@@yensteel Sorry about that, in my experience this worked tho.
@@derpixonisagreatname7153 nah, no worries ^ ^
Was citing an example that was exciting imo. Their Napoleon videos were addictive.
What actually works for me is that excercise in the morning and turnin' off the thought while going to sleep. Just give it shot lemme if it works for u, have an amazing sleep.
Being bored makes me angry.
Thank you! The “or is it” was perfect, really opens the mind to true possibilities and not all the limits that are constantly pushed in our direction!
Works best for me is breathe in for 5 seconds and out for 8. Repeat until you sleep, try not to count the seconds in the later reps
When I'm on my phone and slightly tired, I end up falling asleep faster 😂😅
same ;)
I started sleeping with the blinds up a few months ago and it did wonders for my sleep schedule! The sun makes me wake up way earlier than I used to and I feel tired earlier as well. It takes me about 15 mins to fall asleep ever since I started using this method.
Hope this help someone else out! It was literally amazing for me. I feel so awake during the day now
Same for me!!! During college I fell in love with this! Tho mine was part of the window not even having blinds. It does wonders (:
I live in NYC, I'll just get all the streetlight and car headlights:(
@@minor1822 That's the same problem I have. There's a streetlight right outside my room and it's way too bright
I’ve been watching ASMR for the last couple of nights, when I could not sleep and it’s worked for me.
When I really really need to fall asleep I don’t have 2 hours to spare
I've always had a really rough relationship with sleep, falling asleep, staying asleep, waking up, feeling well rested. I've tried almost every trick in the book and at this point in my life, I feel like I just need to deal with the fact that sometimes I feel fine after 3 hours of sleep, sometimes I get 8 hours and feel like garbage, and sometimes I get 12 hours and feel like I'm in a different universe when I wake up. Worst part is that even if I follow all the rules of "don't so so and so this many hours before bed" once I actually physically lie down, it will take me AT LEAST 2 hours to actually fall asleep. no phone, no food, no lights, no sounds, and still no sleep.
I feel ya. Tried Wim Hof breathing ?
When was the last time you cried?
I think you are holding onto emotions.
Flow them out brother
@@chersimerci1626 yes if nothing objective is working then it could be an emotional problem… who knows. After Wim Hof breathing I drop in about 5minutes.
Maybe thinking too much about sleeping is keeping you up.
Learn turning off your thoughts while sleeping would help I guess cuz It works the best for me.
I just put on a podcast that keeps running in the background, lie down on my stomach, and turn off the light and I doze off in 10 minutes
Do you use a specific podcast
@@tonimalero34 Usually it's Trash Taste or JRE
@@saiputcha1730 i love JRE, works well for sleep on me too. shame about their spotify contract though. i mainly use castbox
I prepare for bed at 7 o clock or so to shower for the night, and after about 30 ish minutes i prepare some warm lavender and chamomile tea with a bit of honey for flavor and sweetness, and at about 8:30 I pack a bowl for my insomnia and anxiety at night and by 9 o clock to 9:45 i should be in bed and in about 10 to 20 minutes and im out cold.
Staying off of my cellphone is integral to actually getting good sleep, genuine piece of advice.
Listening to audio books helps me fall asleep. I need to focus on one thing and some of my favorite narrators really help to lull me and my son to sleep lol
I usually drink a night cocktail with apple cider vinegar, take a good warm shower, read a book, and then cry myself to sleep
I imitate snoring, even though I never really do tha when sleeping. Something about it tricks my body to think it's more tired than my brain feel it is and I doze off faster
It’s literally the opposite, when I sit on social media everything bores me.
I’ve heard that if you’re going to use devices, or do pretty much anything, and want to sleep afterwards, as your brain will associate your space with work rather than sleep. Apparently this is why you sit half asleep on the couch, move over to your bed and find yourself wide awake. You’ve moved into a work environment from a place of relaxation, of course your going to become more awake.
I just do a couple sets of pull ups to drain my energy. Helps me fall asleep faster.
but then now ul be sweaty/body heat being high
@@pantiesgonewild358 i don't mind much. Yes, i'd be sweaty but beats sleeping late.
I do this very hard thing, i close my eyes and in 2 seconds i fall a sleep
Sleep deprivation detected lmao
@@AndrewLanier. If you can’t sleep quick you have something wrong with you.
@@iasked3371 you should fall asleep within 5 to 10 min, if your sleep deprived you'll virtually fall asleep instantly
@@AndrewLanier. 5-10 mins is quick, is it not?
@@iasked3371 the comment said 2 sec and now your arguing over nothing
at 6:30 all my devices automatically turn on the blue light filter at maximum strength, I'm only on my computer generally 7:00pm - 8:30pm and I try to limit it as much as I can. at 8:30 I turn everything off and go downstairs to make a cup of tea and biscuits. I read with my tea until ~9:25, when I put everything down, go to the toilet, brush my teeth and go to sleep. when I sleep i lie on my back with my hands both resting together on my lower stomach. I breathe fully nasaly and if my nose is blocked I do everything I can to unblock it, breathing with my nose improves sleep quality by at least 30%. After that I just focus on my breath and think about the book I just read (it's always fiction, it helps me get to sleep). within 5-15 minutes I'm generally asleep if it's quiet. during the day I make sure I do enough work to make me tired when I go to bed, ensuring the best quality sleep. I do this every day now and it makes me feel amazing waking up and during the day
*clears throat*
Sleep music
I let myself follow a train of thought until it peters out, like you would with a young kid - you just humour yourself until you tire yourself out haha
This was so amazing! Thank you 😊
The feeling the hormones turn on thing I find completely relatable. When I wake up in the middle of the night and I know I'm going to have a night where I can't fall back asleep, I can feel the moment my brain switches on.
My big hack has been to not fight it. If I feel that switch on moment, I get out of bed and go to my couch. Maybe I'll watch TH-cam videos on low light on my phone or do a meditation, but getting out of bed when I can't sleep has been one of the most helpful things. It doesn't necessarily help me fall back asleep, but accepting that I'm awake is less trouble than resisting it
it’s 4am right now and i am wide awake- 😃
I think when our electronics are on -- especially if we've been "helpers" to people in any way, or if we've had demanding people in our lives -- our brain goes into "On Call" mode and so it doesn't properly rest, because it anticipates being Needed at some point. Once the phone and stuff goes off, so does that On Call mode, usually.
Also avoid caffeine, cocoa, sugars, excessive and/or bright blues, and have your room at a comfortable temperature.
I listen to audiobooks or various longform content on TH-cam. The Exploring Series for example with the SCP Files are amazing, mostly due to the narrator's voice is so calm, and very subtle music in the background.
I do this thing where I try to relax my body first as well as possible and then I "stretch" my eyes. I look up and down and around. This kinda relaxes me as well as sitting behind a screen a lot (still in one school) I feel like it's workout for my eyes. Then I imagine I'm at a beach and looking at the horizon, as far away as possible and actually trying to "look" at it, as moving my eyes that way (does that make sense? Can't really describe it). It's like another way of stretching
I always fall asleep soooo quickly when I do this. Not sure what's behind this but it's works like magic for me.
Bro. I ended up accidentally lucid dreaming, a damn nightmare too. Ended up going to God with prayer😢
It works! But damn
So u know that song from the sound of music. " Favorite things" yeah i close my eyes and try to picture each thing in my head . Instant dreams 😋
Two things that work for me: Either an audiobook, or - if I really really cannot fall asleep - counting to 100 in German, English and French (I am German btw)
for some reason electronics always make me sleepy
I don't remember where I read it, but there is a technique used by the French army that teaches their conscripts that they must remain completely still in bed, no matter if they need to move or settle. Doing this helps tremendously in falling asleep fast. I have tried it and it has worked for me when I have managed to stay still. That's on the side of my body. With my mind I begin to count the breaths: 1 to breathe in, 2 to breathe out. Until it reached 10 and I start again. If I lose count, doesn't matter. I star it over. The key is to focus in the count (and your breath)
These two things have helped me a lot to get to sleep faster.
I needed to hear this. Been really really struggling to get a good sleeping routine. I’m grinding everyday and i just dont know how to switch off until i either crash or spiral.
Literally same. I think a wind down routine that your body will associate with sleep like reading a book could help too.
Hey, so I was wondering what sleeping postures you would recommend. I have read/heard benefits of many postures but would love to hear your take on it.
Whatever is comfortable for you my chiropractor says is best, but I’ve found the sleeping child yoga pose gets me there a touch faster!
I'm looking for that video too, it doesn't seem like he has an opinion on that yet. Or at least he hasn't made a video about it. I've done a lot of research and from what I can tell sleeping on your back with a very thin pillow or no pillow at all and something under your knees as support would be the best way to sleep. Reasoning wise because it keeps your spine aligned and straight all throughout the night.
Calm app has helped me, my wife, and my 1 y/o a lot. Great soundscapes, stories, and piano music to sleep to
A constant soothing noise like a fan and a completely dark room puts me to sleep real quick.
Seriously: try to be a genuinely good person. Clear conscience helps a lot.
That's so true, I can tell you by experience, it's almost like the bad things you have done come to haunt you.
I splash my face with cold water like 3 times. It has worked 100% of the time. It just kinda restarts my brain, gets it out of a thought loop, and sleep without thoughts distracting me.
I've also been thinking if it has something to do with what's called diver's reflex. Like maybe it gets my heart rate to slow down and makes it easier to sleep? Idk
You are A Good Guy
BRO THIS IS JUST PERFECT TIMING AT ITS PEAK XDD
I Listen to a podcast/ video that I don’t have to look at to know what’s going on (usually Murder cases or something supernatural) and just lay there with my eyes closed and I’ll fall asleep in like 15 minutes vs the near 3 1/2 hours it would normally take me
I dont really sure where I learnt it but, I try to focus every part of the body and make sure it is relaxed. I usually starts from the bottom, making sure my calf is not tensed, and going up.
Electronics are certainly something that keeps me up (as evidenced by me not sleeping now) but usually my mind is racing on what feels like a million different topics. I have to force myself to stop thinking about anything. I try to focus on myself like my comfort, breathing and me sleeping. Otherwise I'm up for hours just thinking about everything
These are really helpful, I find they work well. I like to stay off devices a while before sleeping, keep a warm light on for reading and do some deep breathing to fall asleep
It's not your brain being in "work mode", it's the "blue light" these devices emit. I turn on "Night Shift" mode on my Apple devices which changes the screen to a warmer color to mitigate these issues in case I do need to use my device later in the evening. White noise does wonders as well.
Soldiers use some kind of technique to sleep smoothly in active war zones. they do stretches for neck muscles " especially the scalene and levator scapulae" for 1 min × 3-5 times with focusing on relaxed breathing. i can say it's super effective tbh
I've never done that.... in fact the military just told me to never lay down or touch my bunk until I was ready to sleep in order to train my brain when its time to sleep. I've slept through a mortar attack. Not sure if its because of this "training" or just me.
yesss i saw this one guy post about how someone else told him to imagine himself in a story or just think about things that arent real. because real life makes you overthink and you stay up. so i always put myself in a harry potter thing, family guy, or design dresses in my head and im out in minutes. its helped so much.
I usually make sure I'm tired when I need to sleep.
We can all follow the routine athletes follow before sleeping it gives a good sleep and also is effective.
Thanks, Hampton
"If I really need to fall asleep fast"
"2 hours before sleeping..."
Well how can i have a beautiful sleep now that I've watched this..
That's exactly how it works. Sometimes when I eat a really good sandwich I can feel my brain squeezing out endorphins.
My whole family can easily fall asleep when we are told too, but some days when I can’t I use this trick, get all ready for bed, and I don’t mean just hop in bed, I mean get pajamas on or comfy clothes, get your bed the way you like it, making it Dosent do much for me but maybe for you it does, anyways once you do that get a water bottle or something to drink and get comfy, and if you just can’t fall asleep even is you close your eyes, think of a senario in your head, and close your eyes. You might not fall asleep but your one step closer.
I usually meditate, staring at one single point in my celing. While staring i try to empty my head of all thoughts and feelings. The longer i do this the calmer i get. When i am sufficently calm and at peace, i close my eyes and then baaaam i'm knocked out.
If this doesn't work for me (which happends from time to time) i force My body into sleep mode. I shut my eyes and lay completely still. Ignoring all the impulses to move, scratch or open my eyes. It can get very frustrating with the itching or the impulse to turn around but if you can resist that you have succesfuly tricked your body to sleep.
Take care :)
One that a lot of people don't consider when they have sleep problems: caffeineated beverages. Even a small amount about 7 hours (two half lifes) can keep you from getting to sleep. So I make sure to only drink caffeine in the first 4ish hours of my day, so I've got about 9 hours away from it when I go to bed.
The demons usually asked if I'm already asleep at 3am...I took that chance to sleep before 10
Pew pew pew!! I think you're right! Great advice. Haven't actually heard this said enough. The sound effects will help people get the idea!!
Breathing through the correct nostril helps too. If I can't sleep, I usually find the active side is open and the sleep side is plugged.
My cousin is amazing at falling asleep and staying asleep. When I asked her secret, she seriously said that she just closes her eyes and silently repeats the command: “Sleep. Sleep.” Over and over in a neutral tone in her mind. If any other thoughts try to muscle in, she just drowns them out with, “Sleep. Sleep.” I’ve tried it and it works really well once you get the hang of catching your brain as soon as it tries to get distracted. It takes a little practice, but it’s a huge help.
I find a useful trick I picked up during quarantine helps me induce sleep.
The main thing first is yes, staying off electronics. I especially let my ears and eyes wind down in my sleeping environment, that hopefully doesn't have anything visually engaging like bright lights and so forth.
Then, I lay on my back, get comfortable, then focus on not moving a muscle, letting myself relax completely physically. I start with my fingers, then my hands, then my wrists, toes, ESC. Eventually, after spending enough time away from tech and feeling totally relaxed, I can get possibly into a more comfortable position. After fully relaxing my muscles, I experience almost like a weightlessness and am able to identify if a certain joint or muscle group is so I can compensate with a certain pose or something whilst I sleep.
After that, it's all down to my brain shutting off, which is the hard part. If anyone out there is experiencing the opposite - aka their mind being tired but there body isn't - maybe give this a go?
Anyway, that's how I usually sleep
This is good advice, but for something more immediate, I think focusing on relaxing the muscles on your face and shoulders really help. A lot of times I'm having a hard time falling asleep, I'm unconsciously clenching my teeth or frowning my face.