Buy some Melatonin and take it in the evening. Taking it right now and it helps you to enter and stay in the deep sleep phases. You feel a lot more energetic.
I used to toss and turn and wake up every few hours, not so anymore. But it gave me crazier dreams and I'm more often able to remember them now.
I sometimes sleep only 1-2 hours/night/week, sometimes for a couple of weeks. I have to force myself to lie on my back perfectly still (restless leg can make that next to impossible, but once I’ve conquered the physical portion, I then move onto mental. I slow my thoughts as much as a I can, and create incredibly mundane stories for myself. Of course, this is after countless hours of walking and mental exercises.
Idk what kind of meds you might take but I’ve always found that common pain pills that are marked pm will knock me out for 10 hours but make me feel like i’ve been awake the whole time upon getting up
There are some good tips here. Some of these tips take tome to develop as habits and others work sooner. Starting the “good habit” ones and sticking to them while trying other things is a prudent idea. Everyone is different but try these and see what works for you:
1. Make your bedroom about bed. Don’t watch tv or play on your phone in bed. Train your body to associate bed with sleep and.... one other thing depending on your age etc.
2. Unplug 30-60 minutes before bed. No bright screens or things that make you think deeply.
3. Avoid strenuous physical activities (besides maybe one type depending on age etc- and if you get sleepy after), for about 60-120 minutes before bed. Elevated heart rate and adrenaline aren’t conducive to sleep.
4. Physical activity like working out, swimming, walking etc. during the day can help you feel tired at night. Best to save it for early evening so you aren’t tired all day or have a chance to get a “second wind.”
5. Melatonin is a popular sleep aid found in most wellness or vitamin sections of many common grocery and general retail stores. Many people swear by it. Likewise, non caffeinated warm drinks often soothe people and help them sleep. Conversely, drinks with lots of sugar (including juice or milk) can keep you up as can ones with caffeine. For some people who are sensitive, you may have to stop drinking caffeine after a certain time like early morning or give it up all together.
6. Most people find it easier to sleep if their feet are warm. And when cooler a heating pad or hot water bottle can also help- just make sure that it’s rated for safe overnight use!
7. Of its hot- being cool really helps get a good nights sleep.
8. Even if you aren’t hot- many people like to sleep with a fan on. The “white noise” and gentle breeze helps them sleep.
9. White noise in general, soothing sounds like the ocean or wind through a field help many sleep. Conversely- some people are very noise sensitive and need toys silence. Find what works for you. Plenty of phone apps, stand alone audio machines, tapes, and CD’s exist with white noise or which have people speaking “soothing sleep mantras.” Many are free.
10. Some people are very light sensitive. Try making your room as dark as possible. You can use tape and old boxes and the like to try it out and then buy something like black out curtains if it works well for you. Some people sleep best with dim and or soft light. Find your zone.
11. Many people fall asleep more easily after orgasm. If it’s age and morally appropriate for you- try alone or with a partner climaxing. For the purposes of falling asleep alone may actually he better as you can focus more on your needs.
12. Not a problem I can say I’ve experienced- but some people I know swear they are sensitive to electronics. They do not charge their phones or electronics in the bedroom, and they keep minimal electronics on the room- leaving all but essentials to them like lamps or fans outside and using things like analog alarm clocks. They say it helps them. I’ll take their word. It might work for you.
13. Clear your mind. This takes practice and discipline, and if you have a mental condition or chemical imbalance it may not work for you- but... don’t think about work in bed. Don’t play back your day. Don’t worry about what you have to do tomorrow or any of that stuff. Referencing an earlier tip- teach your mind bed is a place for a clear mind and purpose. In this case- to sleep. Not regret that thing you said to the waiter or think about your upcoming finals etc.
14. Medications you might take may effect sleep. Talk to your doctor. Sometimes you can get a difference medication, different dose, alternate treatment, or change the administration schedule to allow you a better sleep.
15. Try to time your last meal and drink so that it isn’t so close to bed that you might be still processing a heavy load or need to use the bathroom- but not so far that you’ll become hungry or thirsty before bed or while mid sleep.
16. Asses your sleeping space. Beyond light and noise and temp and electronics and all that- is it a restful space? Do you feel at ease and comfortable? Simple and small decorating changes all the way up to new furniture or repainting a room can help. Calming colors like shades of blue subconsciously influence us to feel more calm and sleepy.
17. Does your mattress suck? That can be an expensive fix- but if you can’t stand your mattress you’ll have trouble getting good sleep. Toppers can help- but a good topper is still several hundred dollars and they don’t last very long. Many people report only 3-6 months before needing a new topper. It may seek cheaper but if your mattress sucks long term it’s cheaper to buy a new one and you’ll get a better sleep longer. Many places offer “money back guarantees” on mattresses or free in home trials which can be months or sometimes even years.
18. Your posture when you sleep matters too! If you sleep certain ways you can put more stress on certain joints or muscles, even internal organs. It can take practice to change how you sleep but being mindful of your posture when you sleep can help train you to sleep that way. Being sore can be a sign of bad sleep posture but you won’t always be- and can be left wondering why you wake up at odd tokes or don’t feel great even when you sleep the night through because of it. Body pillows or a pillow between the knees can help.
Also looking to get a good night's sleep
The demon: allow me to introduce myself
I used to toss and turn and wake up every few hours, not so anymore. But it gave me crazier dreams and I'm more often able to remember them now.
1. Make your bedroom about bed. Don’t watch tv or play on your phone in bed. Train your body to associate bed with sleep and.... one other thing depending on your age etc.
2. Unplug 30-60 minutes before bed. No bright screens or things that make you think deeply.
3. Avoid strenuous physical activities (besides maybe one type depending on age etc- and if you get sleepy after), for about 60-120 minutes before bed. Elevated heart rate and adrenaline aren’t conducive to sleep.
4. Physical activity like working out, swimming, walking etc. during the day can help you feel tired at night. Best to save it for early evening so you aren’t tired all day or have a chance to get a “second wind.”
7. Of its hot- being cool really helps get a good nights sleep.
8. Even if you aren’t hot- many people like to sleep with a fan on. The “white noise” and gentle breeze helps them sleep.
9. White noise in general, soothing sounds like the ocean or wind through a field help many sleep. Conversely- some people are very noise sensitive and need toys silence. Find what works for you. Plenty of phone apps, stand alone audio machines, tapes, and CD’s exist with white noise or which have people speaking “soothing sleep mantras.” Many are free.
11. Many people fall asleep more easily after orgasm. If it’s age and morally appropriate for you- try alone or with a partner climaxing. For the purposes of falling asleep alone may actually he better as you can focus more on your needs.
13. Clear your mind. This takes practice and discipline, and if you have a mental condition or chemical imbalance it may not work for you- but... don’t think about work in bed. Don’t play back your day. Don’t worry about what you have to do tomorrow or any of that stuff. Referencing an earlier tip- teach your mind bed is a place for a clear mind and purpose. In this case- to sleep. Not regret that thing you said to the waiter or think about your upcoming finals etc.
15. Try to time your last meal and drink so that it isn’t so close to bed that you might be still processing a heavy load or need to use the bathroom- but not so far that you’ll become hungry or thirsty before bed or while mid sleep.
16. Asses your sleeping space. Beyond light and noise and temp and electronics and all that- is it a restful space? Do you feel at ease and comfortable? Simple and small decorating changes all the way up to new furniture or repainting a room can help. Calming colors like shades of blue subconsciously influence us to feel more calm and sleepy.