On nights when you are up late working, does anyone else have a hard time going straight to sleep after no matter how late it is? Like you’re exhausted but still wired? Any tips for calming down and switching your brain off? I find that those nights, even once I do get to sleep I often just dream about whatever I was working on too, which doesn’t feel particularly restful either. On normal nights I can take time to watch tv, walk the dog, eat dinner whatever, but I can’t really do that at 2am.

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Melotonin chewable is the trick for me

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I only take it 1-2 times a week and just a regular dose.

Yes. I have sleep issues normally, which are massively exacerbated by late nights and screen time.

What helps for me:
-hot shower
-cannabis/CBD
-herbal sleep aids/tea with chamomile, passionflower, valerian root (I find too much melatonin, especially late at night, just further disrupts my sleep cycle bc it’s not when your body naturally wants to produce it)
-reading a (paper) book (avoiding screens)
-snuggle with a pet or partner (if awake and they will tolerate it lol)
-I absolutely adore the “Sleep with Me” podcast (it’s very strange, but he basically just rambles nonsense to distract you from not being able to fall asleep, and it works really well for me)
-weighted sleep mask or blanket
-gentle yoga/inversions (even lying with your feet up a wall for 15 mins so the blood can reverse circulation can help with unwinding)

Bad sleep sucks and is one of the hardest parts of this job imo. Best of luck to you.

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Second the sleep with me podcast! So strange but works every time. I have never once made it to the end of an episode without falling asleep.

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Yeah. That’s actually why I’m here, trying to wind down... my recommendation is don’t scroll through social media. Maybe do try some meditation or even a nice white noise app.

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My go-to is G&T with a game of FIFA.

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Watch something you’ve seen a million times and light hearted like the Office or Friends. It’ll take your mind off the work you were just doing, but you’ve seen the episodes so many times you’re not going to fight sleep to try and stay up watching it. I feel like 10 mins in I realize my eyes are closed and I just turn the tv off and roll over.

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I have this same problem. Doesn't matter what time I finish work, I need at least an hour to wind down. I've tried all sorts of stuff, including stuff other commenters have suggested (melatonin, meditation, booze). What I've found works best is to watch an episode of my favorite TV show while stretching and then dim the lights while I get ready for bed.

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As bad as it sounds I sample a few from the whiskey collection. I think it’s ok provided the 2am finishes are the exception. Otherwise it’s at least an hour of tv

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Headspace sleep casts are really helpful.

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Associate 3 again - get the flux app for your work computer to reduce blue light as the evening progresses.

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Have that and blue light glasses!

Yeah I’m with you...it’s really hard to feel tired even when you’re exhausted. I usually try to time my melatonin so I take it right before I finish and then spend 30 minutes doing something relaxing (ideally not stress browsing the news on my iPad). Usually it kicks in by that time.

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You get more used to it over time. I crank stuff out until 2am most nights and often can just sleep afterward. The more sleep deprived you are, the quicker sleep onset usually is, so there is a cumulative impact, too.

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Some people are better at picking up on dry humor than others

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Trazodone, non-addictive sleep med.

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This is the only prescription strength sleep med I’ve tried that works reliably for me.

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For me the key is to give my brain something to wind down with, but not get too engaged or sucked into it.

About an hour before I need to be asleep, I start turning down lights. I stop watching TV (too much blue light, usually too engrossing) and move onto a book or a game on my iPad. I have my devices set to “nightlight” so the hue is more red.

And I put my phone away. Not in the bedroom, but I’ll charge it in the living room. I might check it again before bed but only for text messages. No social media.

Definitely agree, that’s the plan for normal evenings when I finish at a decent hour. But if I’m working late (like past midnight) it’s hard to then take another full hour to go through the whole ritual of winding down. Though maybe it’s worth it if I’m just going to lay awake that long anyway scrolling and stressing.

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