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How to sleep:
Step 1. No phone/TV/screens in the bedroom
Step 2. No screens 30 min before going to bed
Step 3. Go to bed at the same time each night
Step 4. Set yourself up to actually get enough sleep
Try this for 6 weeks and then if you seriously still cant sleep discuss with a doctor.
You're missing the only one that actually works for me. Get up at roughly the same time every morning. I won't do it, but I should.
There are alarm apps that can be set up to require taking a picture of a specific thing to turn the alarm off. I used one in college, where I had to take a picture of my toilet. Ten years later I still wake up around 6am every day with no alarm.
Step 0.5: eat dinner several hours before you even want to be sleepy
(I used to have a lot of sleeping issues that all stemmed from me chronically eating too late)
It seems obvious but also: don't drink anything with caffeine before bed and don't eat a good couple of hours before sleep too.
I've had many friends who'd have a tea before going to sleep to 'calm' them without realising most have quite a lot still. Or guzzling down a soda too.
My mom at 9:30pm having a cup of coffee, complaining that she can't sleep without her pills.
"Literally everyone"
You keep saying that. I do not think it means what you think it means.
I don't get why it grinds everyone gears. Isn't it just an hyperbole? (y'know like for the hypersoups ¯\_(ツ)_/¯ )
What bothered me about it was that they're stating it's everyone doing these things, but I think it's probably a small minority.
Not literally literally, figuratively literally.
American here: I don't have any problems sleeping, nor does my wife typically, and I can't say that I know of anyone that takes a sleep supplement every single night.
Same here. According to This article which sources a study by National Center for Health Statistics, less than 2% of Americans use a nightly sleep aid.
A different study by the NCHS reported that 81% of Americans reported "never" using a sleep aid.
I take meds to help me sleep at night. My crippling ADHD keeps my mind from resting without help. I'm on stimulants, but my last dose is at noon. Any later than that, and they'll just cancel out my sleeping meds.
Has no one in this thread never considered the root cause with these:
Anxiety. Americans are an anxious society. And that is with good cause, no social safety net, work 2 jobs to get ahead and a mass shooting every goddamn day.
Hey man, an entire society of people in survival mode is how a degree of essentialism is maintained
Don't take NyQuil for sleep. There's an increased risk of dementia.
https://www.themedicalcareblog.com/anticholinergic-drugs-and-dementia-risk/
Americans are often overmedicated, and these kind of drugs usually make you reliant on them to sleep, so that may be the reason.
Again, big pharma doing big pharma things
No caffeine or stimulants after noon. A considerable percentage shouldn't have it after 10 am frankly.
Try this: 1 week of no caffeine and no chocolate At least 20 minutes of exercise - can be split upper day Finish eating dinner and snacks by 7pm No gaming or stimulating entertainment 30-60 minutes before bed. Manage noise, light and other triggers.
Smart watches or similar are good for watching your sleep quality.
To the people downvoting this: why?
It seems like pretty common sense advice to me.
I don't need any sleeping aid to go to sleep at night. My secret is that I'm always tired.
European here, we can't sleep either.
An old timer saying is "The best sleep medicine is hard days work and a clean conscience".
What troubles me is not the fact more and more people are requiring medication to sleep is the normalization of advertising sleep medication/supplements.
It's a serious disorder. Taken to extremes, it can kill. It's not something to be trivially dealt with.
I'm in Europe and I see melatonin gummy bears being advertised on cartoon channels. Straight to kids. Where are the toys commercials? Need to start hooking children to medication as early as possible?
This is not true for me or anybody in my friend group so I guess I don't know how accurate it is.
But we do all take vitamin D when the weather is depressing.
Does crying yourself to sleep every night count as "taking something?"
Melatonin is fine from time to time when my sleep schedule is fucked in all directions and I want to regulate.
NyQuil front time to time when I feel a cold coming on.
Nothing wrong with that. If you find that you need them to sleep that's likely not correct. They don't typically work fast enough to put you to sleep. They only ensure your sleep is better if there are extenuating circumstances
I found an amazing cure for my insomnia. It's called 'being in your late 40s.'
Ironically, I developed insomnia right after turning 40... Went on a 6 straight days of no sleep couple of weeks ago. Thank goodness I'm also laid off...
What are you supposed to do? The noise and distractions are constant. Besides the only time I can get any household work done is after the kids go to bed.
The trick is to force yourself to go to sleep at a reasonable time every night. Some people have actual problems that this won't solve, but it does wonders for most.
Weed puts me right to sleep, but I can sleep just fine without it
I'd recommend not using it too often for sleep. Weed tends to disrupt REM sleep. Rem is extremely beneficial as it plays a role in memory consolidation, emotional processing, brain development, and dreaming.
No way! I've been using it daily for years, I haven't had issues with... What were we talking about again?
Dawg I haven't been sleeping my whole life. Like I'm only 20 and I can't remember the last time I laid in bed and just fell asleep easily. It's always tossing and turning since I was probably around 9
Just gonna throw this out here:
Bedtime stories that bore you to sleep. It doesn't work for everyone, but it changed my life.
You're likely reading this on a device that absolutely isn't helping the situation.
