What do you do when you go to bed to help you fall asleep/sleep well?

Dunno why but ASMR videos just creep me out ç_ç

Nothing help except wet thing

Cannibus is helpful but a non-option for many. To each their own.

There is a consensus in the medical psychological fields about the best way to get to sleep.

Establish and keep a bedtime and a getting ready for bed routine.
No screens for an hour or so before bed.
Don't eat close to bedtime, but some warm noon caffeine tea can be nice.
No caffeine late in the day.

If you do all that and still, like me, find that it takes a long time to fall asleep, then it is helpful to find a relaxation technique for your mind. There are many, and you should find what works for you.

I've had serious problems sleeping in the past, taking t least an hour to sleep. It's a bit better now, but I think aside from tiring myself out in the day and having a rough time to sleep, sometimes letting time take its course and letting the problem fade away by itself helps.

• Keep the lights (that are turned on) in the room around you to a minimum.

• Definitely a routine and set timing for bed helps.

• No caffeine from late afternoon onwards, and meals should be at least 2-3 hours before bed.

• Exercise, going to school / work or doing things that physically tires you out also helps greatly.

• As the person above me suggests, less electronic screens an hour before bed helps.(white light from screens keeps you up.) Im still guilty of doing this lol)

• Some people suggest that reading books helps them to fall asleep.

• A cup of hot milk has helped me sometimes, while other people suggest that camomile tea may help. (some types does not have caffeine and may help with sleep, but personally has had no effect on me when I tried it.)

• Having things like a blanket / bolster / extra pillow / stuffed toy at your side to rest on/with can help make your laying down more comfortable, which helps you to fall asleep quicker.

• The last strategy is the 4-8-7 breathing method. Breathe in deeply for 4 seconds, then breathe out. Do it for 8, breathe out. Then do it for 7. Then repeat the cycle until you fall asleep. The number of seconds varies online but that is the rough idea. I read it somewhere on reddit from an army veteran, they used it to help them fall asleep. On some days, it has helped me. Other days, not so much.

All the best with sleeping!

I read that masturbate/having sex help, seriously i read the article somewhere
Sounds silly but maybe it works, you can google some medical/research articles about this

Well, you must read possible negative effect too, if any

I'm an unhealthy bastard with no regard for my wellbeing, so I say just don't sleep for the night. If that fails, try another night. Eventually, you will probably fall asleep. Or, y'know. Die.

To be slightly more real though, I sleep a helluva lot better on buses. Sometimes I catch some sleep on my way home then stay up the night.

Chicago police and fire scanner is the chaos I need in my life to fall asleep. I live in California.

due to my work used muscle than brain so no problem on sleep.
even play game. hey sorry guy on armelllo recently i got afk kick often than before.

When I can't sleep, it's usually because my mind is too active and/or under stress. That being so, I use various methods to distract myself so I can relax and fall asleep.

• Watch a video that will puzzle or engage my mind (e.g. instructional, gameplay, strange phenomena).
• Listen to something that will redirect my train of thought (e.g. a podcast of something I've previously heard).
• Listen to relaxing, ambient, background noise (there's a lot of that on YouTube).
• Drink something that will relax and calm me (e.g. buttermilk).
• Busy myself with a repetitive mental exercise. (I don't count sheep, but there are alternatives, like "Thikr.")

As an insomniac, I usually try not to implode when trying to fall asleep. However, audiodramas and audiobooks can be good as a semi substitute if I lay down in a darkened room - at the least I'll relax, sometimes even manage sleep.

Ear cupping top tier.
Although there's a video by Heatherfeather that uses a steam facial scrub mask and the sounds of it are relaxing and I wish there was more because she only uses the steamer for half the video...

Asmr sadly has a bad reputation because.... Well... Reasons. But we won't get into that... It's kind of like certain communities where they know they aren't like the stereotyped label but no amount of defending or explaining will ever convince anyone... XD

Reading.

Well, since I've been struggling with an illness that still has no cure called "chronic pelvic pain syndrome", I passed almost an entire year without sleeping more than 3 or 4 hours per night.. then, an urologist and neurologist from Rome who teachs in the States gave me an awesome cure that is useful both for sleeping and for my nerves (I've always been taking another perypherical (?) nerves drug for the daily pain)..
So when I take these drops it's always easy even after many years to fall asleep! :P
What I do before sleeping and taking that medicine? Well, I read a lot! Sometimes I play on my phone but most of the times, holding two degrees in history, I read essays and things on the Internet (on Quora for instance!) about history, geography and similar arguments!
Unfortunately, I have read for so many years both novels and for the university and such that these years I'm really not into novels or poetry at all :(
I listen to music all day long, but in the night living in the hills in Northern Italy I prefer something quieter :)
Never tried audiobooks though.. I'll check them out sometimes! I chose "books" though since as I said, I tend to read online and physical essays most of the times :) I also enjoy youtube videos though! Great thread and most of all good nightS to everyone here <3

I suffered from a stroke last year in February and ever since then despite being on respiratory equipment every night, i can only manage 5 to 6 hours of sleep and my sleeping patterns are all over the place, like going to bed early before midnight and going to bed late at 7 in the morning, its uncontrollable to say. And the least i can do to take things of my mind is by listening to music
As far as coffee goes, i'm quite the opposite whereas it used to keep me wide awake, but now, it puts my mind to ease and i can fall asleep then wake up again a couple of hours later.

Valerian Pill
Audiobooks / Podcast
and ofc

View attached image.

I've been reading every night for the past year or so. Really helps a lot to get you fast asleep. I actually have a problem going to sleep too fast, because it's all comfy but I want to read more than 20 pages per night. One of main reasons for that is my Kindle Paperwhite, I just go to bed and all the lights are turn off and the under-glow of my kindle is illuminating me so when I'm about to fall asleep I just turn it off no need to get up so I don't lose momentum of my sleep. Now I read 1 hour before going to sleep but using other light sources of one of the other rooms and using e second pillow so it's not so low for my head.

in general i don't need any help at all to fall asleep. especially since i'm a lot into sports since the beginning of the year.
however last night it took me 4 bloody hours to finally get my eyes shut.

guess i should have skipped the third can of energy drink...

I'm lucky, I don't have any trouble falling asleep. I just put my head on the pillow, find a comfortable position, and I'm asleep in a few minutes. The only exception is if my sinuses are congested. If I can't breathe, that almost always makes it harder to fall asleep.

If I am just not sleepy at all, reading definitely helps.

And there are other things that can be helpful as well.

I don't get in the bed until I feel like I will fall asleep. If I get in bed and don't fall asleep fast enough, I start to think about stuff, which just makes it harder to fall asleep. What I do when I get in bed is to kind of "review" what i did that day. Hopefully I fall asleep before I get done, because then i start thinking about what I want to do when I wake up and then it's hard to fall sleep after that.

I have a real hard time getting to sleep, my sleep cycle is all messed up. I used to have a 26-hour cycle a few years ago, where if I just let my body decide I would sleep an hour or two later every day until it looped around. Right now I'm usually sleepy by 2 AM, but it changes around so sometimes I go to bed at 9 PM, others I'm up until 4 AM. I have to wake up at 7 so that's a real problem.

I tried everything I heard of in the past and nothing works that well for me. Stuff like meditation, exercising to get extra tired, reading books, stopped drinking coffee at all, drank teas with ingredients that purportedly make you sleepy, warm baths before going to bed, ASMR stuff, watching videos of people getting massages. Nothing worked.

What helps me somewhat is an app I found where you can mix and match several samples of ambient noises and music they provide. I listen to a few combinations I made of rain sounds some 30 minutes before going to bed, but that by itself won't really work, I must be doing something else like reading something engaging or solving sudoku puzzles. Even then, some days it fails to work entirely and I find myself with just a couple hours of sleep the next day.