I’ve taken melatonin and tried every relaxation technique to help me sleep. I’ve been lying here in a dark room for an hour and this is the first time in about an hour and 30 minutes I’ve been on my phone. I’m so tired I can feel it in my eyes but I can’t sleep. I’ve tried so much, what do I do?
I noticed that my inability to fall asleep was due to my mind racing, thinking about everything. What worked for me was forcing my brain to have non-continuous thoughts. Try starting with a word like ‘table’ and for each letter think of a word. This exercise helps divert your mind and can make you fall asleep faster. Also, writing down your thoughts before bed can help clear your mind.
@Avery
I’m going to try this. I couldn’t sleep at all last night due to racing thoughts.
@Avery
This is why counting sheep works well, too. It interrupts continuous thoughts.
Try not to focus on falling asleep. Instead, keep your eyes closed and let your body rest. If you’re exercising and still can’t sleep, it might be anxiety keeping you awake. Try to relax without putting pressure on yourself to fall asleep.
@Koa
I do exercise, and I just lay here with my eyes closed. I’m so tired my eyes hurt, but I feel like I just drank an energy drink.
Jules said:
@Koa
I do exercise, and I just lay here with my eyes closed. I’m so tired my eyes hurt, but I feel like I just drank an energy drink.
It sounds like you’re experiencing anxiety. Sometimes an anxiety pill helps, but that’s a temporary solution. Long-term, finding a way to calm your mind is key.
Try wrapping yourself in blankets, cuddling with something, and listening to white noise. Sometimes, paradoxically trying to stay awake helps me fall asleep.
Miller said:
Try wrapping yourself in blankets, cuddling with something, and listening to white noise. Sometimes, paradoxically trying to stay awake helps me fall asleep.
I get too hot with a blanket but too cold without one. Trying to stay awake only makes me more alert.
@Jules
In that case, focus on comfort without sleep. Maybe a lighter blanket or adjusting room temperature could help.
@Jules
Using a fan for a consistent noise might help distract your mind and cool you down simultaneously.
Listen to calming talks or lectures, like those by Sam Sulek or Professor Brian Cox, to distract your mind.
Have you considered a beta blocker? They can help manage symptoms of anxiety that might keep you awake.
Blair said:
Have you considered a beta blocker? They can help manage symptoms of anxiety that might keep you awake.
Can you explain more about beta blockers?
It’s possible you have sleep apnea or Upper Airway Resistance Syndrome (UARS). It might be worth getting a sleep study done.
Meditation could help. Learning to focus solely on your breathing and shutting down active thoughts has helped me fall asleep in noisy environments.
Consider talking to a doctor about your sleep issues. There are stronger sleep aids than melatonin that might help, but they come with their own risks.
Keeping a sleep diary and cooling your room might help identify patterns and improve your sleep environment.
Sometimes sleep issues are mental health-related. How are you doing emotionally?
A little bit of cannabis before bed can relax you enough to fall asleep.