I've been trying to not use my phone while falling asleep but found it more challenging than I would have thought. What do you do when you are falling asleep?
Even before having a smart phone, I always powered off my phone at least an hour before I plan to sleep. I also avoid watching any videos or news that is anxiety inducing.
Diet wise, I avoid sugar like the plague. About an hour before going to bed I take L-Theanine, B1 benfotiamine, D3, K2, chelated magnesium taurate and "Sleep Better" capsules which are just Organic Ashwagandha root (Withania somnifera), Organic Skullcap tops (Scutellaria lateriflora), Organic Valerian root (Valeriana officinalis), Organic Passionflower tops (Passiflora incarnata), Organic Hops strobiles (Humulus lupulus), pullulan. These are "adaptogens".
I keep my room dark and cool which is easy this time of year. I have a HEPA filter that adds a constant but quiet noise to reduce the chances of coyotes or deer waking me up.
I don't have my phone (or any other electronics in my bedroom). Sometimes I just get into bed and lie down and daydream a little until I fall asleep; sometimes I read a little until I feel sleepy.
For a while, I would do a crossword puzzle before bed. Specifically - tough ones that make you do letter permutations to get solutions (ax,ay,az,ba,bb,bc).
Also, make sure you get cold before you get in bed. Chill is actually a strong sleep signal. If I am laying in bed before sleeping, I make sure I am on top of the covers until I sleep.
Lately though, I have been using my phone much more before bed time. Solitaire games, engineering videos on Youtube, or Wikipedia articles. Blue light filter or no - so long as I stay away from news and opinion, I actually haven't really had a problem. (It's probably still not for the best that I am training my brain that technical content = sleep)
I like reading but if it's a book I'm interested in I tend to read the whole thing and then it's 4am and I haven't slept much at all. Another problem is that I'm reading on my phone and the temptation of YouTube is just a few swipes away. The technical stuff I like to watch often wakes me up since it is quite interesting.
I have random YouTube video essays or podcasts on. Sometimes with rain sound or fake a/c sounds playing too. In the past it was shows like The Office. I keep the screen off. I fall asleep with one or two headphones in. My advice is pick something you're familiar with or, if you want something new, pick something you don't care to rewind for.
If I am really struggling, I play chess puzzles or 3+2 time control on Lichess. I haven't learned any meaningful opening theory and I don't care to right now, tactics or the Chess960 format with a computer is nice for that.
Diphenhydramine and other anti-histamines make me very groggy the next day, sometimes even for two days. On the plus side, I usually don't struggle to sleep. Most of the time...
An old mentor gave me advice that I think has done me very well: only use your bed for sleep and sex.
Don't read in bed. Don't listen to anything that requires brainpower (spoken word, for instance). Turn off the light and go to sleep. If you're not really ready to sleep, and feel the need to do a little reading, surfing, whatever, get out of bed and do it elsewhere. So I don't even bring my phone/tablet/whatever into the bedroom at all.
The idea is to program your brain to associate bed with sleep, so going to bed is a stronger cue that it's sleepytime.
I follow the bed only for sleep and sex rule but my motivations are different. I generally don’t like the idea of being supine at any point in the day. It helps keep me active and productive, even on a lazy weekend.
Sounds good. Except that if I can't watch something or at least listen to something in bed. I will delay bedtime as long as possible. But if I can watch some tv series or something I usually fall asleep in 5-10min.
Listen to a podcast with the volume just above where I can begin to hear it. Helps me passively zone in on the narrative and this puts me to sleep within 15 minutes.
5mg melatonine, headphones with podcasts which I don't find irritating (curating such list is harder and harder) and a facemask.
It works irrespectively of stress level on a given day.
The only times I struggle to fall asleep are when I've consumed any amount of caffeine (or other stimulant) within ~8hrs of attempting to sleep.
Doing a couple sets of pushups every morning and evening makes eyes closed -> passed out happen more quickly, especially if I otherwise didn't do anything active throughout the day.
Sleep comes very quickly if the day was spent mountain biking, hiking, or digging with the pickaxe and shovel.
If you're caffeinated/energy drink fueled and sedentary at a desk all day, expect to stay up. Preventing that is a simple matter of cut down the stimulants and get a bit more physical activity.
I feel like this is stating the obvious though, YMMV
Awhile ago I read a tip that relaxing your face muscles, especially forehead can help you fall asleep faster. Occasionally I still use this technique and it works for me.
This is a good one! Progressive muscle relaxation I think it's called. You can start in your toes for example and progress all the way up your body through to your face.
I suffer from severe Thanatophobia, so quiet times with few distractions put me at risk of a panic attack.
I'm a side-sleeper and I prefer to go to sleep with the TV on, but my wife requires complete darkness for sleep, so I listen to boring/news podcasts with these: https://www.cozyphones.com
Edit: I have an older bluetooth model they seem to not sell anymore. Weird.
My rule that has significantly increased my quality of sleep is absolutely no phone in the bedroom. I leave it in another room - otherwise it's impossible not to be on the phone at night or in the morning. I use a $5 alarm clock from walmart that runs on a AA battery (I've replaced it once in the 7 or so years I've had it)
I do read in bed sometimes though (book / kindle)
I usually fall asleep within 5-10 mins of closing my eyes, if I bring my phone I always get less sleep since I spend way too much time on it
I do sometimes struggle to fall back asleep if I wake up in the middle of the night - have to do some breathing exercises to shut my brain off
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[ 2.1 ms ] story [ 93.7 ms ] threadDiet wise, I avoid sugar like the plague. About an hour before going to bed I take L-Theanine, B1 benfotiamine, D3, K2, chelated magnesium taurate and "Sleep Better" capsules which are just Organic Ashwagandha root (Withania somnifera), Organic Skullcap tops (Scutellaria lateriflora), Organic Valerian root (Valeriana officinalis), Organic Passionflower tops (Passiflora incarnata), Organic Hops strobiles (Humulus lupulus), pullulan. These are "adaptogens".
I keep my room dark and cool which is easy this time of year. I have a HEPA filter that adds a constant but quiet noise to reduce the chances of coyotes or deer waking me up.
Also, make sure you get cold before you get in bed. Chill is actually a strong sleep signal. If I am laying in bed before sleeping, I make sure I am on top of the covers until I sleep.
Lately though, I have been using my phone much more before bed time. Solitaire games, engineering videos on Youtube, or Wikipedia articles. Blue light filter or no - so long as I stay away from news and opinion, I actually haven't really had a problem. (It's probably still not for the best that I am training my brain that technical content = sleep)
If I am really struggling, I play chess puzzles or 3+2 time control on Lichess. I haven't learned any meaningful opening theory and I don't care to right now, tactics or the Chess960 format with a computer is nice for that.
When that doesn't work?
Benadryl. 10Mg and it's good night in roughly 40 minutes to an hour.
Don't read in bed. Don't listen to anything that requires brainpower (spoken word, for instance). Turn off the light and go to sleep. If you're not really ready to sleep, and feel the need to do a little reading, surfing, whatever, get out of bed and do it elsewhere. So I don't even bring my phone/tablet/whatever into the bedroom at all.
The idea is to program your brain to associate bed with sleep, so going to bed is a stronger cue that it's sleepytime.
Currently really into these Azerbaijani grandparents cooking outdoors https://youtube.com/@country_life_vlog
And falling asleep is extremely easy.
When I don't exercise, I put on anything in the audio format- podcasts or audiobooks.
These method/s work every time.
Also, chemistry matters. Be mindful of what you eat and when you wait it.
Doing a couple sets of pushups every morning and evening makes eyes closed -> passed out happen more quickly, especially if I otherwise didn't do anything active throughout the day.
Sleep comes very quickly if the day was spent mountain biking, hiking, or digging with the pickaxe and shovel.
If you're caffeinated/energy drink fueled and sedentary at a desk all day, expect to stay up. Preventing that is a simple matter of cut down the stimulants and get a bit more physical activity.
I feel like this is stating the obvious though, YMMV
You can also try this relaxation technique that is meant to make you fall asleep: https://www.inc.com/melanie-curtin/want-to-fall-asleep-faste...
I'm a side-sleeper and I prefer to go to sleep with the TV on, but my wife requires complete darkness for sleep, so I listen to boring/news podcasts with these: https://www.cozyphones.com
Edit: I have an older bluetooth model they seem to not sell anymore. Weird.
1. Magnesium helps you relax.
2. Inhaling lavender is a great way to calm down the nervous system. This traditional remedy has some real science behind it: https://pubmed.ncbi.nlm.nih.gov/?term=+lavender+sleep
I do read in bed sometimes though (book / kindle)
I usually fall asleep within 5-10 mins of closing my eyes, if I bring my phone I always get less sleep since I spend way too much time on it
I do sometimes struggle to fall back asleep if I wake up in the middle of the night - have to do some breathing exercises to shut my brain off