Rockwall, TX
Quoted from roffels:Depending on life circumstance:
What worked for me with chronic sleeping issues:
Cut back refined sugars
Lost weight
Regular exercise
Stopped drinking caffeinated beverages
For anxiety-related sleeping issues:
CBD
Quoted from woody76:hard workouts, healthy diet, and magnesium a couple hours before bed. Also, eat a apple or piece of fruit at night (google it, something about the natural sugars makes you sleepy).
melatonin, CBD, etc. are worthless. I always wake up at 3am and can never go back to sleep when I take that type stuff. The above is the only thing that works for me.
funny yall talking about weed. I have not smoked in years but it always made me want to party or stay up watching movies and eating all night. Never made me sleepy.
I have had bouts of insomnia throughout my life. The above quotes are great places to start.
Everyone is a little different, but it boils down to one of 3 things: physical fatigue, mental anxiety, or surrounding stimuli.
Natural remedies are far better than pill/drug remedies, especially long-term.
I dont know your personal situation, but here is my advice (some of this will likely be difficult):
1) Take care of your body
Make sure you are at your proper weight/BMI. Exercise frequently. Eat as many natural, non-processed foods in your diet as possible. Cut out refined sugars, alcohol, smoking, and all medications (as possible). Dont drink any caffeine 6 hours before you sleep and dont eat 3 hours before you sleep. Get checked for food allergies at your next physical, and avoid any allergens if applicable. Experiment with cutting out red meats, increasing vegetable eating, and intermittent fasting.
2) Make time for your mental health
This is really the toughest one. Try to do something nice for someone else every day. Employ positive thinking about yourself. Write a diary and/or to-do list. Read a mundane book. Replay your day back in your head, focusing on the positives (i often replay a round of golf i played...shot by shot). Focus on deep, slow breathing. Stretch before going to bed or even tighten and release every muscle in your body starting from the toes all the way to the top of your head.
3) Get your sleeping area prepped.
Get black-out window coverings. Unplug or cover absolutely ALL light sources, no matter how small. Remove all noise-making devices (like a ticking clock, vibrating phone, etc). Get the right pillow, sheets, and bed for your body and sleeping style. Dont watch TV, your phone, or computer for at least 1 hour before bed. Get the right temperature set (most people like it slightly cool). Experiment with "white noise" such as a fan (what i use) or a recording of a babbling brook.
This is not an exhaustive list, but doing most of these items should yield a dramatic result...and quickly.
