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In general staying away from caffeine, and use Redshift software on the computer screen. Then when I can’t sleep, listening to relaxing piano music or Binaural Beats (F-Droid app) and taking a little bit of CBD oil sometimes works wonders for me.
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If I can’t sleep, I’ll read for 1-2 hours (or sometimes 3) until I get tired. Happens every 3-4 nights. I’ll try not to worry about it too much. If the body needs sleep, then it will take it.
Falling asleep to sounds can sometimes help. Different people like different things on different occasions: music, YT, movies, TV, audio books, ambient soundtracks (rainforest, crackling fire), even boring monotone talking can be good. Avoid any ads if streaming or TV as they’re designed to grab your attention.
There are music genres almost designed for sleep, various ambient genres can be great especially if they employ low frequency variations and alpha, theta and delta wave type transitions 5. There’s a bit of bs around this, but also some legit bio-entrainment science too. In general find what works for you.
If listening, consider using your phone & use a sleep timer app on your phone to automatically gradually lower the volume and switch off after a scheduled time, this can help avoid being woken up by it later in the night. Find the timer periods which work for you. Also ensure your alarm will still wake you.
4 https://www.youtube.com/watch?v=7JyE47-Ykjo [Download rather than stream to avoid interrupts/ads during the night.]
Man… You wrote this here, for lemmy comment? That’s a lot of work…
Love these tips. To add on:
Once you get these nailed down, start training yourself with white noise. Any time you feel like you can fall asleep quickly, turn the whitenoise on. It trains your body like magic. Build up whitenoise habits over 2-3 months into more and more uncomfortable nights until you fall asleep with whitenoise every day. Keep this up for 6+ months. At this point, you will be able to turn whitenoise on and fall asleep in 30-60 seconds guaranteed, regardless of how sick/uncomfortable you are, and you can throw out half the things mentioned above (although you’ll probably want to keep them)
I go on YouTube, Discord, Lemmy (and sometimes Reddit) and it DOES NOT HELP! Hope that helps!
I like to put YouTube on my phone, but not watch the video. I’ll pick a longer video and set my phone on my end table with the screen off/down. I keep it just quiet enough that I can hear it over my fan and my own rustling noises. Sometimes though I just can’t get to sleep on time and that’s whatever. Note: I don’t take melatonin or any sleeping supplements.
I like to watch random videos in bed. Steve1989’s channel on YouTube is great because its interesting and gets my mind off of things, he reviews vintage MRE rations.