Robbo-92 wrote:Green Gecko wrote:I have clipper sleep tea as part of my routine, not a 100% certain but together with some other stuff it can properly knock me out.
Sadly sleep hygiene is 90% part of it. There are no hacks.
As a mild tea drinker, I used to drink so much until I realised how the caffeine builds up. Allergic really, never done coffee except one episode where I was basically bouncing off the walls and crashing endlessly.
As for the controller, this is a nonsense.
I'm caffeine free tea from 2pm ish, so gives me a nice 7 ish hours off the caffeine before I'm going to bed (well when I have work the next day), what else do you as part of your routine out of interest? My sleep varies quite a lot sadly.
I stop drinking normal tea by 6pm.
I've struggled with sleep phase disorder / night owl / insomnia (or when really little nightmares) for most of my life. I take an antihistamine to reduce inflammation and anxiety possibly caused by that and which has a sedative side effect. So I deliberately take that at night together with a complimentary (very low dose) psychoactive one for anti-depressants that also treats anxiety and mild depersonalisation, that is sedative as well. My SSRI I take in the morning because it has a mild awakening side effect but I have recently halved that (not really relevant but I am happy to have reduced my medication after a very long time).
So unfortunately I rely on external stuff. I've been recommended melatonin a bunch of times though.
I also try to go for a very fast paced walk at least once per day, and I'll make up some random gooseberry fool to do, like getting some sea air, or visiting a shop, or getting some kind of supply for some thing I think about but never get around too. Which maybe means I spend more money than I have to but, I see it as the same cost as going to a gym or whatever and I get a treat / "problem solved" (I then never use the thing
) sort of endorphin. This is a brain hack because I typically always think I need a reason to go outside, as in my youth I was fairly routine oriented and had to "go somewhere and do a thing". Just exercising on its own doesn't really interest me.
I generally try to avoid blue light/screens or endless notifications but fail most of the time because I stay up late working in my business (and Windows Night Light is disabled as this strawberry floats with colour perception in my art/design work). At least I don't have monitor on 100% brightness and I generally always dim screens. I don't use my smartphone at all.
I really recommend either getting rid of the smartphone entirely (which is as easy as turning the thing off and semi permanently putting it away somewhere except for when you need it or travel) or banning it from the bedroom, at least.
Most recently in the mornings even if I've gone to bed any time of the night I still get up again a 7:30am and have tea and muesli (oats so slow release carbohydrate) or at least a snack, as it's often more important when you get up than when you go to sleep - even if you go to sleep again or nap later. You have to learn what your sleep cycles look like. This helps establish a baseline circadian rhythm even if you feel gooseberry fool at first, and then you can build on going to bed a bit earlier every day.
For a while I used a fitbit to track my sleep which gave me some really useful data including wakefulness. I only stopped wearing it because the strap broke so I need to sort that out! It woke me up with a slow pulsing vibration which was much better than being suddenly woken by an alarm. Speaking of alarms, I use three different types.
For active mind states despite bed time I try to play a game with a lot of text in it, narrative/story elements, or a simple puzzle type game (including kind of puzzling in Tears of the Kingdom), something I've played before. I avoid action games, FPS, shooters or anything like that. Just slow paced stuff.
I also might watch a video from a podcaster, guru, expert type of thing to learn some stuff so I've "done a thing" and can find myself passing out whilst watching another 5 minutes, just 5 more minutes to cover this last point etc, and then I eventually put the Switch down (I use for YouTube) and I'm gone.
Something worth remembering is that sleeping is a falling outcome. Nobody ever in history has remembered when they fall asleep, because thinking about falling asleep will never put you to sleep. That's why we call it falling asleep. You have to do pretty much anything else besides trying to fall asleep. Unfortunately it's only once you've internalised this paradigm at a very low level does "going to sleep" anxiety stop. That's what I mean about sleep hygiene.
With ADHD and a busy mind and hypersensitivity (autism) it's incredibly hard for me to maintain consistent sleep so instead having little control over those things I have to adjust my attitudes around it and depend somewhat on external things.
You don't have to use prescription meds, there are loads of things that can induce a drowsy state but not powering through that (as is our intuition during the day) and calming the mind is the hardest thing by far.
I spent a year learning meditation as well most notably the body scan technique, noting technique, and breathwork.
It's tough to stick at it but once you've trained the brain and had the positive feedback loop of consistently practising the meditation techniques, it sticks. I used Headspace for this which I would recommend.
You don't need to keep the subscription and you keep those skills forever as long as you practice them. That's a lot of better sleep and better calm.
Oh and I sleep with a weighted blanket, which helps with my restless leg syndrome. It basically weighs the muscles down and gives the impression of being held by something, but it's also subtly relaxing the muscles with light pressure (it contains loads of glass beads). A good quality bed is obviously necessary, I have a Mirapocket 1200 pocket spring Silentnight bed and I also use a butterfly shape memory foam/tencel pilow to sleep on my back or side without resulting neck pain.
On a good day I'll get 6-8 hours of sleep and on a bad day I'll at least get say 2+ sleep cycles requiring a nap or earlier bed time the next day. If I need to catch up on sleep or rest aching/damaged muscles or nerves from work or posture/MSK issues then I might sleep 9 to 12 hours on the odd occasion.
I basically never scold myself for sleep. Like, I don't really care what is a "normal" sleep to be honest. I know one thing for certain: if you sleep more, you live longer, you are healthier and you are considerably less likely to develop mental health problems or behave in such a way that you strawberry float up other aspects of your life. So all those performative arseholes whom boast about only needing 4 to 6 hours of sleep... yeah good luck with that, and I wonder what the truth of that is. How do you behave around other people behind closed doors, when the mask is off, and how sustainable is that... I can tell you one thing. It isn't.
There a lot I want to achieve in my life in 1 never mind several lifetimes so sleep is important to me. I don't get hung up on it and it's nobody else's business how much sleep I actually get versus how long I'm in a particular room in my house for (which is meaningless).
One other thing, basically never "work" (or even do chores besides what's necessary) in the same space in which you sleep. A sleep space needs to be about relaxing or sleep, and that's all. Use another room for anything else.
Not always possible in bedsits/dorms/uni etc which sucks but it definitely matters.