Light exercising seems to have been generally good. Tho, I try to do it atleast 2 hours before sleep.
And have tried out bedtime mode on android and it is useful as sort-of a reminder.
Reading. Somehow most nights it doesn’t take me that long before I either notice that I have no idea what I’ve been reading or the book falls over and I know that lights out at that point almost guarantees sleep. Otherwise my mind will just keep racing endlessly.
10-5-3-2-1 routine:
- 10h before bed time: no stimulants
- 5h before bed time: no food or alcohol
- 3h before bed time: no brain work
- 2h before bed time: no screens
- 1h before bed time: wind down routine (journalling, preparing the next day, cleaning up kitchen etc.)
Thank you
Exercising for sure, eating well, listening to something soft and relaxing at night.
For me it’s almost no caffeine anymore, open bedroom window and either walking or cycling for at least half an hour every day. A regular sleep schedule also helps, but I’m very bad at that.
A bit of exercise during the day and a bit of alcohol in the evening works for me.
Weighted blanket. They are particularly good if you struggle with racing thoughts and restlessness like moi.
Of course, they aren’t necessarily for everyone, but I slept like a baby when I had one of those.
I don’t go to bed until I’m nodding off. Works great. Sure, sometimes I won’t start nodding off until it’s getting late, but when I hit the mattress I’ll go straight to sleep instead of laying in bed awake for hours.
No phone in bed.
Gabapentin
