Stay away from caffeine, don’t eat a lot before bed, relax with a good book or some good music, and get lots of fresh air. Keep the room a little cool, so you have lots of blankets but it’s comfortable.
I get this all the time.
Don’t do what I am doing now: don’t use electronics. Don’t use a computer, text your friend, watch TV, anything. It makes your eyes think it’s daytime.
Write down your worries/anxietes on paper
Stretch to relax your muscles and get ready for bed.
I’m usually pretty stress proof, but on the rare occasion that stress becomes unbearable, I have diazepam prescribed for back spasms from a pinched nerve due to osteoarthritis. During a particularly stressful period I asked the Doc who wrote that script what to take for sleep, and she said just take one of the Valium. Works wonders.
@gailcalled I used to do that but I found myself staying up much later than I wanted because I’d always get into the audiobook and fight off sleep to hear the end of a chapter ok wait…one more chapter…..oh wow, that just happened…ok, one more chapter…
I read books with short chapters so I can stop when I get drowsy. They are unimportant books that few brains. Usually 20 minutes is enough to numb my brain and I put the book away and fall asleep. Sometimes I’m not truly sleepy when I turn out the light and then I have a couple routines. One is to see what I see with my eyes closed. Sometimes It’s a deep forest and I just walk in it. Sometimes I’m on a street walking past houses until I’m asleep. Lately I’m try to sing myself asleep (in my mind; not out loud) All of these things tend to kind of numb my active brain. zzzzzzzzzz
I listen to the BBC History Extra podcast, put you write out. If it’s early enough that I don’t have to get up for another eight hours, I will take 2 milligrams melatonin.
Breath: inhale slowly, hold your breath for about five seconds, exhale slowly, hold yourself from breathing for another 5 seconds, repeat. When doing this, relax as much as you can, hold yourself as still as you can.
I find that books, TV, radio, or browsing the web are too engaging to help me fall asleep. I play Word Warp or Whirly Word on my iPhone. The color schemes are set to very dark so they don’t overstimulate me and the sounds are off. These games give 6 letters and you have to make as many words as you can out of them. For this task, I have to think enough to be distracted from whatever is stressing me, but it is tedious enough that it helps me fall back to sleep.