No pharmaceutical aids preferably
I use a visualization technique, and this’ll probably sound dumb, but it works for me. Try it.
When I have an intrusive thought, I visualize it being consumed in a mushroom cloud and mutter “boom” a few times. There’s something about the combination of the visualization and vocalization that makes the intrusive thought go away.
I have no idea how or why it works. It just does.
You know how easy it is ti doze of to voices talking around a campfire? Put some monotonous voices like that on in the bacjground
Late to the party, have a very good suggestion.
Some very very short back story. In my younger years I had a lot of issues with anxiety when going to bed. Thinking about things I needed to fix or what tommorow would bring. And I realised that imagining a story or a world and setting specific foundational points, like a framework that a story as an example could be worked from. Then each night building something additional on that framework every night in my mind, keeping the core fixed and every new addition as part of this world or story. I would eventually get less and less added and become relaxed and fall a sleep sooner and sooner.
Just like a child wanting the same story every night.
Going back to something known and adding just a little bit och playing with an idea within the set framework is soothing for the mind. Because it familiar.
I close my eyes and do the “four corners”technique or whatever it’s called. inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, repeat. It eventually lowers your heart rate, increases CO2 in the blood and clears your thoughts. It’s much easier to sleep after doing that for like 20 mins.
I read for an hour in bed every night. That gets me very tired and sleepy. People are just in front of screens all damn day and don’t know how to turn off.
If I wake up and can’t fall back asleep, I keep melatonin next to me. If I really want to sleep well I’ll take 10mg edible ~1 hour before bed.
First, no smartphone in your bedroom EVER. No alcohol before bedtime. Read a book with little action (Jane Austin, Jules Verne, old books do wonders …). Then turn out the light. Find a comfortable position, find the muscles that are tense and relax them. Don’t move anymore. Then count up 1,2,3,4,5… when thoughts pop into you head, start from 0 again.
People say this about smartphones and maybe it’s true for many people, but for me I have fallen asleep while reading or scrolling countless times. It usually feels like the phone helps me wind down and get sleepier.
One unhealthy but guaranteed to work remedy:
One or two handles of your favorite liquor.
Warning: sleep quality will be ass. You won’t feel better, but often worse. May induce vomiting, random urination, and depression. May also lead to liver failure or alcohol poisoning. Or death. May cause reliance/addiction to alcohol. Results may vary.
Two handles? A third of one and my head is absolutely pounding for hours the next day. Two handles sounds like a fairly likely chance you won’t wake up.
I was (and still struggling with it) an alcoholic for a while. 2 handles is a joke amount, yeah I’d normally go for a third or so.
Still wouldn’t recommend it though lol
Haha alright. I wish you luck with that struggle. Sometimes I wonder if I have a problem myself.
Thank you. If you ever feel like you do, talk to someone about it. Anyone, preferably one you trust.
Best of luck to you as well, friend
I appreciate that.
Listening to recorded rain sounds.
Alternatively: Industrial Thrash Metal.
Nice! Trad or stoner doom also does the trick!
One would think so, but for me, I noticed that it works best with the insanely fast pace.
My brain desperately tries too follow the rythm but is soon completely overwelmed by the galloping double-base and just gives up trying to pay attention to anything, while the music begins to mentally blend into a sort of highly structured noise, finally covering your thoughts on the way to sleep.
When I can’t fall asleep it’s usually because my mind is racing and worrying about things so I just put on a podcast that’s only mildly interesting enough to distract me but not get me fully engaged.
We were taught on basic how a meditation technique that you concentrate on relaxing your body a bit at a time. First with your feet then legs, arms and eventually your torso. The entire platoon was out cold before we got to our hands (according to the civilian instructor).
Keeping a good sleep schedule is 95% of the game. The last 5% is masturbation and maybe some audio that does not demand your attention at all.
Jerk off
I don’t know your situation specifically, but as someone with PTSD who occasionally gets insomnia because of it, my lack of sleep comes from my brain getting too active in the night and not shutting up.
If I really need to sleep, I’ll distract myself by pulling up my tablet and either idly browsing my news feed or reading some digital comics. Anything to get me focused on anything besides whatever topic my brain has decided to hyperfocus on that night.
After a bit, I’ll put the tablet down and attempt to sleep right away. Usually it works, but if my mind switches back to it’s worrying topics, I’ll go back to the tablet and distract again.
Usually it doesn’t take more than an hour to fall asleep like this. Not ideal if you need to sleep ASAP, but better than getting no sleep all night.
I just close my eyes until I fall asleep. Eventually I’ll get tired. I’m mostly halfway tired already anyway, as a father of two young boys.
Have a plan for something you’ll do if you can’t sleep. Nothing exciting, and nothing overly interesting or complicated… do laundry/fold clothes, organize something, etc.
And consistently hold yourself to a steady bedtime and routine.
