After years of struggling with sleep, averaging only 4-6 hours, I’ve recently found a routine that helps me get 8-9 hours a night. Here’s what I did:
Quit alcohol a few years ago, which reduced my anxiety.
Walk and exercise regularly.
Eat clean; sugar makes me wake up early feeling awful. Limited caffeine to 2-3 cups a day.
My sleep routine:
Use Macks noise cancellation earplugs.
Wear a silk wrap-around eye mask.
Read on my Kindle in dark mode while in bed. When I feel sleepy, I drop the Kindle, pull down the mask, and I’m out in seconds.
Recent changes:
Eat a banana before bed for potassium and magnesium.
Play a 12-hour rain sounds playlist at a low volume throughout the night.
Take magnesium supplements before bed.
These adjustments have helped me wake up easily, even after getting up to use the bathroom. I’ve also found that I sleep better without weed; it makes me groggy the next morning. I’m aiming for another great night of sleep tonight!
Mal said:
Your advice is great for mild insomnia, but hardcore insomniacs might not find relief with these methods.
Any tips for those with severe insomnia?
Consider CBT-i for sleep anxiety. Also, alternating between different classes of sleep meds can help. I use Belsomra and Mirtazepine, along with audiobooks to wind down.