DWTK - how do you get to sleep?

[Daise]

Serious thread is serious.

Aside from "Hurr durr, I roll off my missus and pass out.", how do you get to sleep?

It usually takes me an hour from lights out to get to the land of Nod. I try and imagine somewhere peaceful and 'meditate' but my stupid brain keeps wandering. I'm also an extremely light sleeper, even before the baby came along.

Any advice would be great.

[Roger Explosion]

I go through phases when I get smashed by insomnia. Apart from drugs, the only other way to really nip it in the bud is to make sure you don't eat anything sweet in the hours before bed and get in some solid exercise at some point during the day. Also, stay off the computer.

[Captain Starfish]

I usually read for 20 minutes or so until the lids get heavy, and then about 20 seconds after I put the book down and turn off the light I'm gone.

Some nights it takes a while, a long while. Fortunately it's not often. Usually because my mind is racing and meditative techniques are the best solution I've found. Your stupid brain just needs training to stop that wandering. Practice. You can practice the meditative part any time you're sitting (eg feeding time). I was taught count breaths 1,2,3-10, then 2,3,4-10, then 3,4,5-10 and so on. Get to ten and forget where to start the next cycle? Start again. Lose count because your mind is wandering? Start again. It takes a fair bit of practice but you can get to that state where very little is going on but the count and awareness of your breathing. Once you're there, if you're tired, I challenge you to go through two sets of the count before falling asleep.

Removing things for your brain to churn helps - trying to end the day with nothing dangling is helpful. Even having a list written down of the things that are still to be done the next day lets you close them off and forget them for the night.

[crowtribe]

No touching, no cuddling, face the outside edge of the bed, hand under pillow, supporting head.
Can *not* get to sleep any other way unless I do this little charade, but works every time, pass out like a toddler on ketamine.

[Teedo]

I normally find it hard to sleep too, but working 10 plus hours a day and gym before work and I'm knackered. I need the tv on to sleep too, I'll watch tv till I'm tired enough to attempt to sleep which could be from 10am mins to a few hours and I'll close my eyes and eventually nod off.

[The Saint]

I rub one out.

[Old frt]

My wife plays one of those "relaxation" CD's. Works for her but annoys the crap out of me!

[kennyboy]

I usually have no dramas getting to sleep but if I've not done much durin the day I wake up early hours of the morning 1-2 am and can't get back to sleep. Spose its side effects of doing shift work.

[kennyboy]

I rub one out.

And this too

[shmoo]

I picture The Saint rubbing one out.

[shmoo]

I have to be really strict about not eating or drinking anything sweet too late. I also can't exercise after about 7pm or i'm just too stimulated until into the wee hours - It's really frustrating because unless i get home from work early, it's usually too late for me to exercise.

I also take herbal sleep aids with valerian in them. I can't think of the brand off the top of my head, but a particular one seems to really work well for me.

I have really bad sinus problems, so i also avoid stuff that triggers that at night too, otherwise i'll be kept awake by a throbbing head (teehee).

[waikiki]

No touching, no cuddling, face the outside edge of the bed, hand under pillow, supporting head.
Can *not* get to sleep any other way unless I do this little charade, but works every time, pass out like a toddler on ketamine.

Wow , spooky I'm exactly the same. Also what CS said, empty your brain. I have such a routine now. I laze on the couch for half an hour to relax / wind down then off to bed and read for another half hour (if I make it), then the little "charade" then it's off to the land of nod zzzzzzzzzzz.
Been lucky that I have always been a good sleeper and tend to get my 7-8 hours every night.

Dave.

[g0zer]

complete silence is good for uninterrupted sleep especially if light sleeper, i use earplugs if i have to.

[Sventek]

Do this, every night for around 2 weeks. Practice is important with this. If I get time, I'll go through the physiology of it all in a later post.

Sleep Hygiene.pdf

[=Stevo=]

read a book until I'm tired.

Also find it helps to have all electronics off in the room (computer, speakers, monitor etc)

[Roger Explosion]

I rub one out.

What's the difference between light and hard?

[The Saint]

One allows Belinda Carlisle to have a worldwide top 10 hit in 1989, the other would have had the Parents Music Resource Centre on her arse so fast it would have made her head spin.

[Hewie]

Magnesium (tablets and topical) .... 1-2 hours before bed.

[-Mark-]

Tune In Radio - Android APP - randomly select an overseas talkback or news radio station, set sleep timer - puts me away very fast. Probably available for iphone also.

[BenG]

Do this, every night for around 2 weeks. Practice is important with this. If I get time, I'll go through the physiology of it all in a later post.

Attachment 60713

Use bedroom only for sleep; do not work or do other activities that lead to prolonged arousal.

That rules out The Saint's advice...