Are you just always tired? Do you have some kind of bedtime ritual? Have you had issues sleeping in the past and how did you handle that?
Ive always had trouble sleeping, too active an imagination I suppose. So for me the trick was drugs, they work a treat… Maybe too much of a treat.
Hey, I can do it in minutes. Just, like, 90-120 of them.
Genetics
Don’t even need to hit a pillowThe steering wheel however…
Vitamin D deficiency
It’s a ritual. The secret for me is basically counting sheep. Except, I don’t actually count sheep, but there’s lots of other things. Nowadays I can just clear my mind, but that was not always so.
When I was a kid, I had trouble sleeping. I was scared of the dark or something. So I closed my eyes and started focussing on the shapes I saw to take my mind off it. It were basic geometric shapes in different colors that floated to the edge of my vision. Than new ones would pop up. That helped and eventually I was using that methid every day to fall asleep fast.
In my teenage years I was into “lucid dreaming”. Never managed to really do that, but they use special methods to fall asleep which also create some kind of ritual. Like looking at your alarm until you fall asleep. And than when it shows weird numbers, you know you’re asleep, but that part is speculative lol.
Like that there are a few otger “rituals” you can try. I think tge most important part is a semi regular sleep schedule and a ritual. Also, don’t watch tv or phone in bed. That’s the kind of ritual to prevents you from sleeping.
I avoid screens (with one exception mentioned in a bit)—especially social media (including fediverse)—for like an hour ahead of time, read a book, make sure I’m well fed and hydrated without eating too close to bedtime, wear a sleep mask, and put on some soothing music, podcast or (mostly audio-based) video—with the screen off as soon as I hit play. Sometimes I even resort to my noise-cancelling headphones—or earplugs, if the sounds of my own breathing, swallowing, and bloodflow don’t bother me too much that night. It helps to meditate and/or make sure to exercise/work hard enough to wear myself out each day.
Comfort helps. Finding the right position, having the right sheets, mattress, pillow, getting the ac/fan/heater so the room feels perfect, maybe cracking a window for fresh air. Feeling secure and safe where I’m sleeping, confident that I’ll make it through the night without rude awakenings. Each isn’t very powerful on its own, bit all together make a big difference in how readily I drift off.
Finally, I just try not to worry too much whether I fall asleep or not; if it’s not looking like it’s happening, I’ll try to write a story for myself or draw a masterpiece in my minds eye. If that doesn’t work, I’ll focus on invoking some Wake-Induced Lucid Dreaming instead: forcing myself to lie perfectly still with my eyes closed, not even shifting for comfort nor to scratch itches nor swat flies, letting my mind wander wherever it wants to and just going with the hypnagogic hallucinations (they can get a little uncomfortable at times). This rarely has the intended effect, but I usually do end up waking up later, realizing I fell asleep without knowing it.
Disclaimer: my routine won’t solve insomnia, it won’t fix neurological disorders that affect circadian rhythm, it probably won’t work on the first night even if you don’t have the aforementioned issues. But adding any part of it to your routine (if you can) will make it just that much easier to fall sleep, when you can get around to it, even if you do have underlying conditions.
Also, at the risk of sounding like a boomer, screens are really bad for sleep. I grew up with them: my family had a habit of watching tv until bedtime, I trained myself to fall asleep while staring at my laptop (which I often have on my bed), or I’ll pick up my phone after I put the laptop down. Nowadays I can feel how awake my brain gets when I check lemmy or read news around bedtime. If I have my phone near me, I’ll have this nagging feeling to do “just one more” check of all my socials.
And it always keeps me awake until I will myself to turn it off and close my eyes.
The secret ingredient is exhaustion
I used to be able to do this…I’m not saying diabetes stopped it, but I got diabetes and stopped being able to do it.
I usually fall asleep very quickly. Yes, having some kind of anxiety about the next day or such can keep me up and sometimes there’s a night where I just don’t seem to fall asleep instantly by myself.
Rule number one: Keep your bed the place you sleep in. Don’t do anything else in it. You can’t fall asleep because of anxiety? Get up, go somewhere else, try to deal with it/calm down and then get back to sleep.
If you don’t know why you can’t fall asleep, get up, try to wind down a bit. Maybe drink a little bit of water, go to the toilet, whatever then come back and try again. Try to keep the lights off or as dimmed as possible in that time.
Sometimes if that doesn’t help, you can use some relaxation techniques to help. My go to: Lay down, find a comfy spot. The easiest: Focus on you I this moment. How does it feel in your bed? Focus on the warm fluffy place you’re in. “Feel” how you sink in more and more into your pillow and mattress with every breath. Usually that’s enough to get me to sleep. If you can’t fall asleep doing this, go a bit further. Imagine you’re in a meadow/on a beach/wherever in nature. Feel the imaginary sun on your skin. The sand/gras/moss/… Under your bare feet. Breathe the fresh air. Focus on your imaginary sensations and observe them.
Those imaginations can be hard if you’re not used to them. It’s OK if you’re not focused on them in the beginning and that some random ideas and thoughts cross your mind and keep breaking the illusion. Find a way to deal with them. Accept that it has happened and move on. My preferred way to “block them”: imagine a red heavy curtain falling like in a theater completely blocking your view of those thoughts/images. Acknowledge that you identified and consciously ignored them, “turn around” and return your focus to your imagination.
I appreciate this well written comment that seems to address all my issues lol
Train yourself. Pavlov’s sleep. Every time you go to bed, watch/listen to the same thing. Eventually, your brain associate the thing with “time to sleep”. That’s how it works for me, anyway. I turn on the same movie and pass out in minutes. Don’t do it with one of your favorites, though.
And also, don’t do things like lay in bed watching TV or messing with your phone all the time. You want the bed to be mostly mentally associated with sleep
I usually fall asleep to random youtube iceberg videos. Never thought about doing the same piece of media every night. My initial thought is that I’ll get bored of it after x amount of sleeps and then my mind starts wandering into my anxious thoughts. I’ll give it a shot though
Maybe finds a few you like and make a playlist, then just watch those specific ones? Something that you can mentally focus on when in bed with your eyes closed, but also something that’s not competing to hold your visual attention as well as no giant volume swings for your audio attention. Don’t want to fall asleep to quiet dialog only to be woken by the shootout in the next scene, or fall asleep to a mellow ballad and awoken by a rock track, for example.
Edited to add: around getting bored with it— I have changed what I listen or watch every few years, but it’s a very slow ramp up of new and ramp down of old. Something your brain recognizes and likes, but isn’t trying to stay awake to read the next page or see the next episode or upcoming challenge or whatever.
I think at the core, I am applying the same idea or concept of getting into a routine but i don’t focus too much on the words they’re saying as much as the tone or cadence of speech. Honestly now that I think of it, it feels like falling asleep in a lecture lol. Like it doesn’t matter who’s talking or maybe even what they are talking about, as long as they keep droning on monotonously
Zzzquil
(This comment was sponsored by zzzquil “zzzquil, when you’re too lazy to fix your own issues try drugs!”)
Within minutes?
I think I’m asleep in the split second before my head even touches the pillow.
No secret, just born with it.
You’ve never had issues sleeping? Even if the next day is super busy?
Very rarely. My sleep pattern fluctuates. When exhausted I find myself passing out early, say 8:30pm.
When I’m in night owl mode, I can be active until 11:50pm then wind down and be asleep before midnight.
“Night owl mode” “asleep before midnight”
This is what I read at almost 1am with probably still at least a half hour before I’m going to fall asleep tonight (about average for me with sometimes a bit later)
Tap for spoiler
Not trying to shame or one up or anything, just think it’s funny
In the situations where you are anxious for the next day, what do you do to help yourself sleep?
Dissociation.
I fall asleep when my exhaustion overwhelms my anxiety; I get up when my anxiety overwhelms my exhaustion.
This should be on a t-shirt or mug or something
I have what I self proclaim a “float switch”. Once my head tilts a 45 degree angle, I fall asleep. I’ve been like this all my 39 years of existence. I cannot go to these new movie theaters labeled “Dream Lounger Ultra XL” with those reclining king size sofas because I can’t justify paying $30 to take a nap.
My wife gets mad at me how fast I fall asleep. I can’t fucking help it!
Would you fall asleep if someone physically placed you horizontal or tilted your head back lol
Like flipping a shark over and making it stupor.
Just looked that up, interesting phenomenon for what we see as an apex predator. Even more crazy is what I read after the definition of tonic immobility lol
“In 1997, an Orca in the Farallon Islands was seen holding a White Shark upside down for 15 minutes. Whether intentional or not, the Orca likely caused the shark to enter tonic immobility. Defenceless, the shark, suffocated. This also happened again in 2000.”
Nature is crazy
you are like a crashed motorcycle
