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I've had that issue several times. Might end up unable to sleep the night before. My (adhd) self way of dealing with it, besides meds, is to
1) give up on trying to do morning flights, I never function well getting to the airport early in the morning especially if I haven't had enough sleep
2) herbal tea with valerian root before bed
3) if I'm particularly anxious, I'll do an exercise where I mentally imagine every single step of the journey from when I get out of bed to when I board the plane. It's allegedly supposed to make you feel more comfortable the next day when you go and do the things you visualized.
Um I do not relax without medication or alcohol bc yes exactly if I’m too into the topic in my head, I can’t make it go away… also adhd/autism - I’m a fan of the auDHD moniker.
I have found listening to interesting podcasts and audio books the best method to quiet my mind. They have to be interesting enough for me to actually listen but it has been a game changer in getting to sleep and not waking up for long periods in the night.
I’ll be honest to a fault so shame on me - when on the road, masturbation coupled with Unisom sleep tabs (OTC sleep meds if by “medication” you’re referring to prescriptions) seem to do the trick.
Thank you everyone!
Pro
Guided meditation podcasts are my go to. Via podcast or YouTube.
There are also podcasts specifically for sleep, one is called “sleep with me”, where a guy just rambles about nothing for hours. I heard about one where someone reads an ikea product catalog, and there are some dry bedtime stories.
If that doesn’t work, get out of bed, have a glass of milk or water and read a book in another room. This might help shift the mind - if not quiet it.
Last resort, just get up and get ready to go. If you’re ready early, get a nap in last minute. And avoid caffeine so you can also try to nap in flight.
Being frustrated or stressed about not sleeping the surefire way not to get sleep. Know that one night of lost sleep isn’t going to ruin your day. You’ll catch up.