{ "media_type": "text", "post_content": "My sleep has averaged 5 hours a day for the last few weeks. I have brain fog and lack of interest but am still getting things done. I go to bed at 10:30 but will lie there until 2-3 am. I Have tried melatonin, meditating, no caffeine after 2 pm, blue light blockers, etc but nothing works. I’m also very active - lift weights 4 times a week and eat very healthy. Help - how do I fall asleep? Any tips?", "post_id": "613ef6d021b5040022e8347b", "reply_count": 38, "vote_count": 8, "bowl_id": "58f964b9b298570010452310", "bowl_name": "Staying Healthy" }

My sleep has averaged 5 hours a day for the last few weeks. I have brain fog and lack of interest but am still getting things done. I go to bed at 10:30 but will lie there until 2-3 am. I Have tried melatonin, meditating, no caffeine after 2 pm, blue light blockers, etc but nothing works. I’m also very active - lift weights 4 times a week and eat very healthy. Help - how do I fall asleep? Any tips?

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How long have you stuck with some of the solutions you've tried! I know it can take quite some time for our minds and bodies to reset and get into a new routine whether that be with supplements or time we go to sleep, and it may not seem like some solutions are working right away but sticking with it can help it click after 4-6 weeks of consistency. If you've done that I know something that really supports me is no screen time an hour before bed, no drinking 2 hours before bed, so you don't have to get up to use the bathroom, and then the biggest factor, managing your stress!! Stress impacts all areas of our life and seeing that you have some extra stress, I'd encourage you to find some resources and tools that support you! Whether that's meditation, Journaling, or getting some additional support to focus on your personal Stressors and working to pull them by the root so they don't trigger you anymore! If your interested in what that looks like reach out!

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I'm bad at sleeping and took prescription drugs for it for years. Those pills were making me groggy I so looked for natural solutions - now take a combo of magnesium and l-theanine supplements an hour before bed; periodic melatonin, and CBD oil from Highline Wellness. If I wake up in the middle of the night and still have 4-5 hours before I need to get up, I'll take a a Benadryl. I've also used some guided meditation tracks as well as listened to whatever free Sleep Stories are available from the Calm app. I've found that even if I don't actually sleep that manu hours, my body is at least "deep resting"with all of this.

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Excellent suggestions for those not wanting to use medication.

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Are you stressed about something? I would dim lights past 5/6 pm. Completely cut out caffeine. Also, I’ve heard drinking milk before bed helps. Then, white/brown noise. Sleep noises

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Are you me?! This has been my problem lately and I’ve tried all the things you’ve tried and workout/eat healthy also. I’m thinking mine is related to personal stress as I’m moving from an apt I’ve lived in for the last 3.5 years since we purchased our first (and brand new) house. I’m too busy with work and an active toddler to purge things as I pack and can’t make decisions on furniture/decor bc I feel paralyzed by all the options. No advice, just solidarity 😴

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I would try taking some CBD oil or gummies before bed. It helps with sleep and anxiety. It actually helped me stop grinding my teeth so hard at night due to stress. A couple good brands are nu-x and clean remedies (I took the highest dose of oil from CR - full dropper - no side effects).

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Give an acupressure mat a try… check out the ‘Shakti mat’. I do 20 minutes before bed daily and it makes a huge difference in my ability to get to sleep early, and deeply.

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This is my husband right now - he’s sleeping about 3-4 hours/night and keeps blaming it on “salt” (it’s not salt….I do not cook with an inordinate amount of salt). For him, I think it’s all stress related. He’s also tried CBD and he exercises quite a bit. I’m trying to get him to use Headspace, but he’s not fully bought it yet. So - no advice, but I wish you good luck!

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Tell him to stop salting the rim of his alcoholic beverages 🤣

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Don’t force yourself in bed at 10 if you will just toss and turn for hours. I started listening to my body more and gave up the idea of a defined sleep schedule - it helped quite a bit!

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Weighted blankets helped me a lot when i had sleep issues, i found it very soothing, maybe give that a try? 30F here, i got the15 lbs blanket

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I’ve had the same problem. 2 things helped: 1- getting exercise every day (even if it’s just a long walk) 2- no screens anytime close to bedtime

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2 may not work for everyone. I personally get better sleep if I watch an hour or two before bed. It keeps me from focusing on things I would otherwise worry about and keep myself awake. But your suggestions work for a lot of people.

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Benadryl works wonders, and it doesn’t tend to have the same hangover effect as most sleep aids. It’s pretty mild.

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It can make you groggy but works in a pinch. The sleep I get with benadryl usually isn't as refreshing. Also it's linked to dementia in older adults.

Meditation. Hear me out. Meditation is the practice of clearing your mind and focusing on something (breath, word, action). The reason it is a practice is for you to be able to use it in life. My partner has the worst sleeping of anyone I know... She has been doing meditation for about a month and she can now get to sleep and if she wakes up, get back to sleep.

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Cooler air temperature in room with warm blanket may help. Try taking a cold shower and some CBD oil. Go to bed later and meditate right before. Try THC gummies an hour before. A short run before shower is also worth a shot.

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It’s funny I had the same issue. I went on vacations for three weeks and now I sleep like a baby. It might be due to work and being overly stressed.

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This is basically me right now. I would try a noise machine. Luckily when the new iOS drops, it will have noise options built in. My sleep is so terrible right now but it's really based on stress. I've been trying it and for me it's kind of 50/50 but my gf can't sleep without it. Good luck!

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Try to eliminate screen time for a few hours before bed. May also try bedtime yoga - see yoga with adriene on YouTube

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If you have trouble falling asleep but not staying asleep, try searching YouTube for binaural beats for sleep, and put on earphones. It will help focus your breathing and mind. Also, nobody has mentioned counting sheep? :)

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I have to stop working around 8-9pm in order to disconnect and get my brain to shut down so I can go to sleep by midnight. I’ve also found listing to audiobooks with calm sounding narrators or using my Calm app to listen to sleep stories help me fall asleep.

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Update: sweet baby botany, I just realized that the last week the sour stomach/butterflies in my stomach and pounding heart is anxiety. Omg. I don’t know why and I’m scared. Do I get medicine?

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Check out The Adrenal Reset Diet. It’s not a diet but based on the 2a thing you wrote that strikes me as adrenals. There’s a protocol for a sleep reset when you do it over a long weekend and you slowly reset your circadian rhythms.

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I let audio books play in the background. Some of them have very soothing voices. My favorite book to fall asleep to us “prisoners of geography”. Don’t take this the wrong way. It’s a very informative book and every time I wake up, I feel like my brain registered new facts. The voice of the narrator is just so soothing 😄

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