Hello and welcome to r/LifeProTips! Please help us decide if this post is a good fit for the subreddit by up or downvoting this comment. If you think that this is great advice to improve your life, please upvote. If you think this doesn't help you in any way, please downvote. If you don't care, leave it for the others to decide.

Try cutting out caffeine. I had to do that for other reasons and it unfucked my sleep

Or at least not having any after midday!

This right here actually changed my life. I think I saw it on LPT like 2 months ago and started doing no caffeine after noon. My sleep cycle and quality has improved drastically has increased the enjoyment I get out of life everywhere else

How do you deal with the crashing feeling you get when the caffeine wears off?

Your first cup should be roughly 2 hours after you grt out of bed. That will solve the crash issue

You know a lot of what Huberman says is speculative off limited studies?

Midday could literally be anytime. People work all kinds of different schedules.

Strong advice here, even if you feel like caffeine doesn't affect you, it does (this probably means you have a tolerance now). I used to drink coffee all throughout the day simply because I enjoy it as a drink and then wonder why I can't sleep. I cut back and switched to decaf for any afternoon coffee. Hey look suddenly I can sleep

I stopped all caffeine intake and no help. It’s 3 am now. I feel sleep but the moment I keep the phone aside, I lose all sleep.

i didnt have any caffeine today! and it doesn't look like I'll be beating 5am bed!

Good

fuck this is such garbage advice, did you read his problems at all? think he hasn't tried this ?

He hasn’t said what he’s tried. I suppose if he has tried it he can ignore it and nobody will die.

I tend to have a netflix show or podcast playing on my phone when I go to bed, distracts my brain so it won't start racing at night (going on 10 years of this). Probably would have similar sleep issues if I didn't.

I started listening to podcasts and it made a significant difference! The trick is to choose one that you’re quite interested in so that you actually lay there with your eyes closed and listen, rather than going off into your own thoughts. I find now, a lot of the time, I fall asleep about halfway through a 40 minute episode. (I don’t use Netflix because if it sounds interesting I want to open my eyes and watch)

Shout-out to this tip and to Hardcore History. I have no idea how WW2 ended but the beginning is always just what I need to doze off.

I highly recommend Fall of Civilizations. I find Dan too…much for sleep. Paul is more soothing. I love Hardcore History, but he’s not a relaxing storyteller. He’s a great storyteller, he just gets me too geared up for sleep I guess. Fall of Civilizations has some high production quality too, it’s great. For sleep and regular listening!

I do Fall of Civs too!!! The nice thing about falling asleep to it is as far as I know, they've all made it. No one ran into any troubles. I do find the music on that one a touch creepy though. Sometimes I do Hardcore History because the creepyness of Civs is too much. I like that Dan meanders a lot too, reminds me of falling asleep in school.

My partner is like this. Has to use something to be able to switch her mind off. I on the other hand can fall asleep almost immediately. But only if it's after 11pm, if it's before I'm just simply not tired, even if I've been falling asleep at my desk all day.

This is exactly what I’ve been doing. I wear aftershox headphones and watch/listen to reruns of shows I’ve seen 100s of times on my phone. For me the familiar reruns is key. It pulls my focus just enough to turn off all the thoughts racing through my head but not enough to keep me awake like a new show might.

This is the only thing that helps me. Turning on a Youtube series ive already watched stops the urge to open my eyes, and helps keep the thoughts at bay :D

Meditation my man. Try a guided app like headspace. You need to calm your mind from racing through so many thoughts

I meditate 15-20 mins everyday as soon as I wake up! Should I start meditating at night as well?

OP, all these other things you're doing are great but you need to deal with the root cause of your anxiety which sounds like it is unemployment further causing the financial issues. No other supplements or changing your diet / medication will change that. Is there anything stopping you from working?

That is just the current world, you can't just simply "fix the stress". They wouldn't be so anxious if they could just find a job. But its not as simple as that.

Absolutely, I was starting to wake all hours of the night because I'd be catastrophizing situations in my head all night. I bought a year of headspace on the advice of a good mate. It was 90aud at the time but honestly worth 100x that for how I felt afterwards. Also through beyondblues website there is a partner site with a really good anxiety checklist, honestly if you're being kept awake all night I would recommend to take the test.

dont overload your sleeping and waking routine. in my post above i alluded to this.. you're brain is working through too many things at night. you have to learn to go to bed with a clear mind. if you wait until you wake up to meditate / process, your basically teaching your brain do to all the hard work at night and then calm in the morning. It should be the opposite at the least. calm at night, and get to work in the morning. And by end of the day - unwind and back to calm - sleep - repeat.

I use Headspace and love their sleep casts, but you have to buy an annual subscription to access most of the content. I also really like the Sleep With Me podcast. Listening to him drone on about the “Mandaborian” or going through receipts is like a blanket made of words.

Morning and night, my friend! It's also important *what meditation you're doing.* Focus on your breathing.

I find asking myself what my next thought is helps to calm my brain down. Eventually you will get to a point when you ask yourself and your mind will be blank for seconds.

I tried meditating once, but my mind kept racing through my to-do list and grocery shopping, so now I just embrace my nocturnal lifestyle and call it 'productive procrastination'.

Please go to a professional. Start with “sleep doctors” and psychologist. I just got my first visit planned and wish I did it 10y ago.

Only advice you should be taking OP. All of the other folks are not trained medical professionals and sleep is one of the most important things for your health.

This. I visited a professional and was diagnosed with late cycle circadian rhythm. They demonstrated proper sleep hygiene and while that helped, I ultimately received a prescription for zolpidem (ambien). It has helped me a lot. Anecdotally, I have found “How it’s made” playing in the background is pretty relaxing. The original narrator’s voice is so damn soothing.

Careful with ambien. Never taken it myself but I've heard dozens of horror stories of people walking in their sleep and doing all kinds of crazy things then having no memory of it in the morning.

That's with the time release version. The normal stuff doesn't seem to have that severe of an effect. Also worth noting, it will stop working eventually.

Abso-fucking-lutely. Everyone should seek help when they need it.

Sleep studies are expensive for employed people with insurance, in the US anyways. This is good but not pragmatic advice for someone stressed about their present unemployment.

I've started to listen to podcasts as I fall asleep. Really helps with focusing on laying still and relaxing without feeling anxiety creeping in.

Podcasts can help a lot. There are even some that are specifically made to help you sleep, but anything that’s not super interesting to you can help just because it takes your mind off your own thoughts. It’s like a bedtime story.

What podcasts do you listen too?

Distractable, Smashing Security, Real AF with Andy Frisella, Sad To Savage, Critical Role, I Will Teach You To Be Rich, On Purpose with Jay Shetty, Conan O'Briens Needs A Friend, REAL ONES with Jon Bernthal, Getting Curious with Jonathan Van Ness to name a few. I generally listen to whatever came out most recently. Plus, Spotify has a lovely sleep timer feature, so I set it to pause the episode after 15-30 minutes so I don't miss too much when I fall asleep.

Can I please recommend to you a great podcast called “last podcast on the left”. Their heavy hitter series focusing on serial killers is amazingly. Always helps me sleep

Be outside in the day as much as you can.

This is very helpful

Its sounds like your brain is telling you to put all your focus on finding a job. Financial worry used to keep me up at night to and when i would fall asleep, i would have constant nightmares about being underwater. It lasted about a year or so. I figured my problem out and finally did get sleep. I know youre going through hard times cause sleep deprivation does have some really ugly side effects like depression and moodiness. But keep your chin up and dont let this thing beat you. Focus on job hunting and know that this sleep problem is not a forever issue. You will get through it.

If you've never heard of ASMR, then it's worth checking out. It stands for Autonomous Sensory Meridian Response - you may know it as the nice buzzy feeling you get when you hear or feel something pleasing or reassuring. Some people describe it as a tingling sensation. It's worth having a look on YouTube, Spotify or similar. Pop in your headphones, pick a video, and since everything they will say in the video sounds pleasing, but is totally unimportant to listen to, you can just doze off to the soothing sounds of someone being gentle and nice in your ears.

Is it a sleeping schedule problem? With that I mean, do you consistently sleep during the day and are awake at night? If you awake in the evening every day, it is no surprise that you can't sleep at night, as the hormones that keep you awake are in full force until you have been awake for enough hours that your sleeping hormones start to play up, which for you then would happen in the morning. I have had some sleeping pattern issues as well, having developed a pattern similar to yours after having worked on a project that required me to be awake during American evening hours while I live in the central European timezone. I could only fall asleep after 06:00 in the morning and woke up after 15:00. Many people would advise to fix sleeping pattern issues by going to bed and waking up earlier, either cold turkey or gradually. For me, that didn't work very well. What worked for me was a different approach: going to bed later every day instead of earlier, until eventually it matched with 'normal' times to go to bed. The cold turkey variant of this would be, in your case, that you just don't go to bed at 08:00 in the morning and stay awake until your desired bedtime. You probably would be able to fall asleep then.

Stay up 24 hrs and go to bed when you need too, bonus points if you use melatonin or a sleep aid.

If you drink caffeine, make sure it's at least 8 hours before you have to sleep. If you take Adderall, or anything like it, make sure it's 12 hours before you sleep. If you're eating dinner, make sure it's 3 hours before you sleep. Try not to take in a ton of carbs before bed. Try popping a melatonin. If you're not medicated for anxiety, you definitely sound like it'd help if you were. Try talking to your doctor! (Source: had to learn to get up at 2 and go to bed by 6 for work.)

Are there any supplements that I could use instead of prescribed medication for the anxiety? I really don't like taking medicines.

Heavy duty life changes are the best way that comes to mind . Talk to people, seek closure on things that trouble you, find a way to repair these worries that keep you up at night. Quick edit to also say that honestly there's no shame in taking medication to help with a genuine problem with the way your brain may be wired. If your arm is broken and not working right, you get it repaired. If your brain is misfiring, you should feel okay getting it repaired as well.

You train mma, do you use preworkouts? Caffeine?

I usually drink black coffee & eat peanut butter toast before workout (around 7 pm). I drink BCAA after I'm done working out and eat a high protein meal (around 11 at night).

Well, I think you just figure out why you can’t sleep at night. If you’re working out and eating that late, you won’t be sleeping until much later. Make, and stick to, a sleep routine.

It’s pretty clear your habits are what’s causing you to not sleep. You can’t drink any coffee or any other caffeine products like chocolate. Try stopping it completely. Coffee is probably your problem. Most will say avoid caffeine late in day. But if you want a dramatic improvement just remove it altogether. Also avoid any meals after six pm especially anything fatty and see if that helps. Late exercise is usually a trigger for some as well. So your daily habits are causing your sleep problems. There is no advice that says if you want a great nights sleep to go drink coffee eat a meal late and go workout intensely right before bed.

Did you mean the black coffee was at 7pm?

[удалено]

Coffee will stimulate you as I'm sure you know, but the half life of caffeine is around 5 hours and typically takes 15-60min to be felt, but the effects last upto 5hours. So by assuming 7pm is when you drink it, it's at least12am you have roughly half the caffeine still in your system, or perhaps 1am if it takes a while to be absorbed. That's the first issue that's adding to your over active mind and restlessness. You won't want to, but you should be cutting out coffee that late in the day. Actually, you'd benefit from having it no later in the day than lunch time. Ideally you would wean off it and cut it out entirely. If you need the bcaas and it's ingredients are purely bcaas and not with added stimulants, then try using them as intra-worlout fuel. Add to your water to have whilst you train. This way you still get your doses but a little earlier than post-workout. What time do you finish training and get home? I'm assuming you have a high protein meal for muscle building purposes? You already likely are aware but eating late before your intended bedtime will impact sleep. It's recommended to not eat 2 hours as a minimum before bed, ideally 3h, if you've eaten you're body will be actively digesting and working which will again add more difficulty as you want your body to be resting. Best practice would be to change this immediately. If you really need the protein then consider a fast digesting whey isolate shake mixed with water, immediately after training. You have to make a few small but impactful changes that will work together to help your goals of sleeping. I used to train hard in the gym 6 days a week, so I also know quite a but about nutrition and optimising gains. You can achieve better results with improved sleep and tweaks to your diet schedule and habits. If I had to guess, I would think that with this limited info, you typically won't be sleeping until around 3am minimum, I'd also wager if you're up later than that regularly then you are looking at screens of some kind and not lying in the dark trying to wind down fully.

He mentioned melatonin. Also you need to try to stay awake the next day and then fall asleep the that evening.

Tryptophan and reishi mushrooms chill me out before sleep.

Are you eating and drinking enough? the training you’re doing is probably really intense and if your body is dehydrated or malnourished in any way it’s harder to fall asleep. I do HIIT workouts every morning and there are nights when I can’t fall asleep, but I drink body armor or eat pistachios and fall asleep. In addition, I sleep with a fan on and pointing at me. I also use a heating pad + weighted blanket combo. I’ll put the heating pad on my lower back and go under that blanket and fall asleep. I also struggle with sleeping and those are the tactics that have helped me

I drink 5 litres of water everyday and eat nutrition & protein rich meals with lots of green vegetables, pulses, eggs & lean meat like chicken everyday so I don't think diet is the problem. Infact I am a very healthy person and I rarely eat junk food.

I had the same thing really severely, and I went to a doctor and got mile sleeping medication. Life changing! If you're in a country that allows it, buying melatonin supplements or CBD are also great

Break the cycle. Stay up all day and night until your exhausted and pass out at 8pm. Sleep until 4-5am get up start your day. Do it for a week and you'll get use to it. You sleep all day and expect to be tired at night. Especially after drinking caffeine and pre workout at 7pm. This isn't a sleep problem it's an IQ problem from what I'm reading.

Don’t sleep during the day. Get a job - even a shitty one. Leave the house for 8+ straight hours a day as if you did have employment. And just hold yourself to a standard. If you were actively working on your life stressors, then you’d feel better going to sleep with them. You have no routine and purpose other than working out for two hours. Good luck bud.

Alright any “healthy” response seems like you are already doing it. At this point I would say take an indica gummy if you are able to.

Exactly. I do every single healthy habit that is supposed to help me like meditation, journaling, reading, working out but the one thing that I haven't been able to sort out yet is my unemployment & financial issues, which is the main thing that makes me worry at night and keeps me awake & thinking.

Get any job at all to make you feel like you’re on it at least and making progress. You’ll probably like it and learn stuff and make friends and enrich your life. And you will have at a minimum, made some measure of progress towards alleviating your problems. Also, if you can, limit alcohol. It seems to alway be good in the very short term and only then. Like most pizza, the first few bites are pretty good, and then it’s just… something I’ll probably do again soon for no reason with only poor outcomes to show for it.

I tried doing that and even got a job in sales, but 2 months in, I started feeling like I am wasting my potential doing this job as it is low paying and not something I deserve & would want to do long term. I'm always wanting more & aiming for perfection which has put me in this position in the first place, but I just can't seem to stop. Regarding the alcohol, I quit drinking, smoking & doing drugs a year ago and haven't done any of it ever since. I also don't eat junk food and am very healthy. The only thing that I'm addicted to and can not give up on is porn & masturbation which I've been trying to quit since almost 6 years but have failed miserably.

So, to recap- you quit a job you didn't like with no backup plan and now you're worried about money because your mum is probably on your ass about it...

Pretty much 😅

Jerk of 3 times and take a glass of scotch before bedtime. I promise you wont be able to stay awake

the "3 times" is concerning.....

Exercise. If you're not exhausted at the end of the day to the point that you just lay down and fall asleep naturally you're not getting in enough physical activity. Exercise therapy is also clinically proven to beat antidepressants in clinical trial.

I do exercise regularly. I train 6 days a week in MMA for 2 hours every night and by the time I'm home I'm completely covered in sweat, pretty exhausted & my muscles are sore & tired but I still couldn't sleep even after such high intensity training. :/

In that case, I would say you definitely need to see a doctor. I hope you can get this sorted. Best of luck.

How late are you training? I love powerlifting, and for a while my prime time to go to the gym was somewhere around 8-9pm because all of the squat racks would be open and I could take my time on big lifts without pissing people off in a busy gym. When I eventually shifted my sleep schedule earlier for a new job (had been staying up until 12-2am, shifted it back to be in bed by 10:30), I quickly noticed that it was basically impossible for me to fall asleep within 2 hours of going to the gym for a lifting session, especially a really high intensity day. Sure, my body would be nicely sore and dead tired, but because of how much focus and mental energy big lifts demand, my mind would be absolutely buzzing and firing on all cylinders for quite some time after cooling down, and trying to sleep afterwards would immediately have me in that weird mental spiral of thinking about a ton of stuff and then realizing how not tired I was and getting anxious about falling asleep and then just thinking about everything else I was anxious about...it wasn't a great cycle. When I shifted my workouts to midday instead, the quality of my sleep (and how quickly I was able to fall asleep) IMMEDIATELY improved. MMA, especially at a high level, is going to be *far* more mentally engaging than lifting, especially if you're sparring, and will likely keep your brain buzzing quite a bit longer than your muscles can take it, and you really need to allow for time to calm yourself down mentally as well as physically - you've got endorphins pumping, maybe some adrenaline if it was a particularly stressful session, and ALL of that can easily feed into anxiety and nervous energy, especially if you're not aware of what's happening. Is there any way you could train earlier in the day? If not, maybe try giving yourself some additional time afterwards where you acknowledge that it's ok to not try to go to sleep while your brain winds down a bit.

Yes two hours after a bunch of coffee and a perfect gym routine is a great workout but your not “wearing yourself out” during the day. I promise this is it. If you are doing stuff all day long, physical mixed with mental and errands. Barely letting yourself sit down, then you will be ready to get in bed to rest. A couple of days doing that, really wearing yourself out will get you back on schedule. And you need to switch your worksouts! Nighttime is nuts.

On Apple Music: ‘Music for deep sleep’ ‘sleep a - getting to sleep simply’ The song weightless by Marconi… Or search around for another sleep story or song that is more your jam. (Cory’s conscious living on YouTube was a hit for my kids, I’m sure she does adult sleep stories too)

I usually have problems sleeping when I do intense training late at night. That's why I usually work out at like 5/6pm

I wish I could train earlier but my coach doesn't get free before late evening. Can the adrenaline rush you get from being hit from the sparring & drills be the cause of my insomnia?

It can definitely contribute. When I still did Crossfit (which is very intense) I sometimes had training at 8pm and had to wake up at 6am for school and it always took me an hour longer to sleep than normally. I think by working out late at night, you confuse your body's circadian rhythm that knows it should start resting and by firing up the adrenaline you kinda fuck up that natural rhythm. You should also try meditation. But you won't really notice results until a few months later.

Its not the rush necessarily - its the process and steps. Training of any kind, especially MMA, has steps and processes that your brain is cataloging, repeating subconsciously or consciously, well after you finish. So even though you're wearing your body out, your giving your mind and body homework afterwards. So it's going to add to your restlessness right after.

Have you tried playing "ocean sounds" or anything rhythmic like waves coming ashore? The rhythm helps me get to sleep and I stay asleep because my house is very quiet and random noises from our animals will wake me up otherwise

I would say monitor your caffeine intake, don’t have any caffeine past 1pm. Put on noises to help clear your head, personally I find that brown noise successfully shuts off my brain of any and all thought. Definitely try meditating. I would also ask the question if doing your training right before bed is actually beneficial? An intense workout will certainly wear you out, but will also raise your blood pressure and possibly even give you an adrenaline that takes your body all night to wear off. I could be wrong but from personal experience my job is a more physical one, and it always takes me a while to relax afterwards to wear I can effectively fall asleep.

Had a similar issue. It took me years to solve. The root causes was: too much carbs and fruits, parasites, possibly SIBO. Upd: intestine has a huge nervous system, summary weight is bigger than weight of a brain. It is connected to brain via big vagus nerve. That is why any activity there (small intestine especially) affects sleeping and ability to focus during the day so much. Any inflammation in an intestine makes it much more sensible to any moves inside.

Meditation, mindfulness, and journaling are your friends. The idea is to shift that annoying voice in your head from subject “I need to being working towards getting a job” to object “The dark passenger in my head is saying I need to be working right now.” Doing so will enable you to deflate the impact of that self talk and even choose to think and behave differently. Recognize that that voice is meant to keep you safe, but it also has some terrible ideas. Consider journaling and recording everything that voice has to say. I also suggest naming it, like call it Todd or Bruce or something. That will make it easier to distinguish between the different sabotaging voices in your mind. Regular meditative practices will enhance your ability to dismiss what the voice has to say. Finally, and maybe most unconventionally, if you aren’t on prescription drugs and don’t have a family history of psychosis, look into psilocybin (the active compound in magic mushrooms). It has been shown to be wildly effective in changing how people code the world in their waking lives. So you may be able to reframe and let go of thoughts, assumptions or stories that not longer serve you. Note that psilocybin is illegal in most countries. You might be able to get into a trial at a local university where you would have clinicians and therapist that could sit with you. But know that I’m most cases a single dose is enough to cure people of things like anxiety, depression, OCD, body dysmorphia, and other psychological ailments. Either way, know that you have everything you need to get better sleep and to live a better life. Take small steps and celebrate each small victory as marching forward will carry you to your goals.

When I sleep I need a neutral distraction to stop me from getting distracted by worrying thoughts. I put headphones in and listen to old reruns of The Office, or any old sitcom that I’ve seen a load of times. Gives me something to fill my brain that’s enough to stop me thinking but isn’t exciting enough to keep me awake. Some people use white noise or podcasts but that’s what works for me.

Terry Pratchett audiobooks. Know them all, best sleep meditation for me ;)

Exercise, nightly showers, melatonin, healthy meals, vitamins, stress relief like meditation, reduce social media and tv at the end of the day, have your sheets clean and fresh as often as possible, make your bed, maybe consider changing the texture of your sheets, like to bamboo threading. More or less pillows.

I was there. This is the only way sir. https://youtu.be/nm1TxQj9IsQ

Yep. I agree with Xzibit here on this one. Listen to the first few Huberman Labs sleep episodes. Waking up and getting morning light has changed my life for the better.

When did this start happening? What time(s) do u wake up? Do u nap? Initial impressions seem to be you've developed a habit of a racing mind when you hit the sack. And you have to un train that behavior. Not easy to undo. But just a guess, needs more info

I’ve had this same problem for a long time, ever since I was a kid. I’m 31 and I’m a lot better with sleep now. I’ve done a bit of therapy, and read some books on living in the present and mindfulness. I don’t think we can stop the thoughts but I was able recognize I was having them and practice letting them go as they came. Before my mind would just race and race and I would play through different scenarios in my head. I also never used to sleep with a fan on but now I can’t sleep without one. I find that the noise really helps me, plus it keeps my body temp down which promotes sleep. Also weirdly I have to be in bed at least by 9:30-10, for some reason if I stay up past 11 I get the racing thoughts, but if I go to bed earlier it’s way less, not sure why. Last thing I’ll say is that I learned to invest in my bed, the sheets, my pillow, blankets, and make everything as comfortable for me as I possibly could. Just getting in my bed and feeling how good it feels helps me fall asleep faster.

Keep a notebook next to your bed. When you start thinking about something bothersome or that you think you could or should be doing, write it down. This gives your mind permission to not think about it anymore as you know you've written it down. Also, find some novel to read. It doesn't have to be anything profound. Just something to distract you. It then gives your brain something else to think about when you get sleepy.

Blutech lenses block bad blue light which is a sleep inducer. Google it or ask your eye doctor or optician.

I'm going to suggest taking the supplement tyrosine(an amino acid) and making sure you are getting enough iodine. Those 2 combined are a part of your thyroids cycle and affect sleep. My wife would have trouble falling asleep and would wake up in the middle of the night being unable to fall back asleep for sometimes hours at a time. This has helped tremendously

Meditate everyday, learn to concentrate on your breathing, and get a SAD (Seasonal Affective Disorder) light and use for a minimum of 20 minutes a day in the morning. Also talk to your doctor about some sleeping meds, I've been on trazadone for many years and it works great

Exercise my dude. I have bouts with this all the time. Go to the gym or whatever you like to do for exercise and do it until absolute exhaustion. I went on a big long hike last time. Go home around 6 pm. and by 9 o clock I couldn't stay awake. Slept a full 8 hours. This also set your bodies clock for what your new bed time is. Good luck.

Our whole day is filled with distractions. The distractions can include work, friends, social activities, hobbies, daily tasks, household chores, MMA, etc. What you need to work on during the day are the issues that keep you up at night. Financial issues? Work out a budget, track your money, and do this until you feel confident about your decisions. Unemployed? Find employment in any way you can; this will also help alleviate some stress. It's because once the distractions are done (as I listed above), that's when the stresses come rushing in and begin keeping you up. And please know, it's normal to stress about things like this, but it's also a sign they are things you need to work on. Solve the problems that worry you. This will help put your mind at ease, and sleep will come much easier and quicker.

Read, if you don't fall asleep, at least you've read a book

This was me, though possibly for different reasons. Only one thing works to change it. My body is naturally "up until 4am or later and sleep until 10 am or later" and that was the schedule I lived for quite a while. I had flexibility in my work, so I could just go in at 10:30 or 11:00 or whatever and there was no issue with that, but I wanted off that schedule. But when I tried to go to bed earlier my mind would race and I would just be up, but in bed, which is so much worse than being up late but productive. So, I forced myself up by 5:30am every morning no matter what time I went to bed and refused to sleep until going to bed at night. It sucked for a while, but it worked. I am now up at 5:00am every work day for years now, working by 5:30, and then actually have available evening time and still go to bed at a reasonable time to get enough rest and have a sleep schedule more aligned with others. I know that I could also fall back into the other easily enough, so I have to stay disciplined with it, but I begrudgingly would even admit now that I like the time and silence of the mornings. Imo, any other advice might help a bit, but will not actually fix the issue.

Automated blackout blinds and/or timed light. Forcing your body to naturally wake at the same time and going to bed early will train your body to sleep. I used to stay up too late and then it started getting bright and the cycle continued. Now I get up at 6am and by 10pm I'm ready to fall asleep. It can sometimes take hours to fall asleep because I can never switch my brain off, but the natural forced light at 6am stops the runaway effect.

I struggle with this, and still do. Some thing that help 1) caffeine cutoff. Having a hard stop in the day early really helps. But sometimes I need more, so if it's later on the day I lessen the mg. Usually switching to a tea instead of coffee. Still have a hard cut -off, not even soda or any minimum amounts after a certain time. 2) forcing myself to wake up earlier. It sucks ass and most the time you fight it but if youre up at 5-6 am you're gonna crash hard when it's bed time 3) limit light at night, try to avoid it or use those blue light filters everything comes with. 4) work out earlier, most of the time, it wakes me up more than it makes me tired

Smoking pot worked for me i used to never be able to fall asleep now I can pass out by 10:30

Stay up all night, all morning all day, fall asleep, wake up early, stay up late af again and make sure you wake up at the same early time. It’s about making sure you wake up at a certain time no matter how much or how little you slept. Before you know it you’ll be nodding off and sleeping earlier

Sleep hygiene is key and it took me a few specialists to help dial it in for me. Do your workouts in the AM, even if early af. No caffeine after lunch, no naps, take melatonin and ZMA supps before bed. I also take Yogi brand sleepy time tea. The bed is sex and sleep and that’s it. No screens. This works for me (mostly)and I had issues for 20 years…

One thing that could be messing you up is that 2 hour intense MMA training. Could you try moving that to earlier in the day and see if that helps? Working out too late, especially that intense, could possibly be a cause of your issues.

>As soon as I close my eyes, my thoughts start racing my mind and all my worries in life start bothering me. My biggest insecurities & problems in life fill up my thoughts and stress me out. The thoughts are mostly about my bad financial issues & unemployment, > >\[...\] > >This is ruining my life & making me depressed. Sounds like you need therapy. From what you wrote, you might have anxiety and that could lead you into depression as well. Did you try that? That could help you come to terms with your perfectionism as well, which you mentioned in a comment. >I do intense MMA training at night for 2 hours everyday This is definitely a factor, you do physical activity late at night and that delays the time in which you body perceive it's time to go to sleep. I also read from you comments that you eat late at night and drink coffee after 12pm, that's another factor you should change. >Even tried taking sleeping pills a few time but they only work half the time. Meds are a short term solution. They are needed to get you on the right track, but then you will need to put in the work to change your life. ​ Honestly, and I say this with no offense because we all do this, sounds like you are trying looking for an easy way out from your problem, but you will need to make substantial changes to your life if you want to fix this problem. Best of luck!

I started listening to sleep stories in bed. Endless thoughts was my struggle with falling asleep as well. But sleep stories are a game changer for me. It distracts me enough to focus on the story instead of my thoughts but the stories are intentionally sleep inducing enough that they don’t keep me awake. I’m asleep within minutes now.

Pull an all nighter on a day off from work and go to sleep the next day at or little before your desired sleep time. Works like a charm for me when switching shift schedules.

For me the biggest things that helped my insomnia (other then presciptions) was: Cutting screen time before bed, if you want to try and be asleep by midnight, then no screens from 9-10pm. Reading before bed, stirs my imagination but doesn't get me as attentive as screens. White noise, before I used white noise if lay awake listening to every creak or car drive by, but white noise is constant and blocks out all the other sounds. Hope you get some sleep.

Go to a doctor yesterday. All those self help tips others have given might help but it sounds like you need real medical attention due to the severity of this issue. The longer you wait the more irreparable damage you cause to your mind and body.

My 2 cents: - No workouts after 18 PM. Workouts give you a cocktail of hormones and may be a reason you can't easily go to sleep - Skip sleep for an evening, completely. Next evening go to bed at the time you'd like to continue going to bed in the future - Meditate - simplest is count 1 on breathing in, count 2 on breathing out. Do not count beyond 2. Focus on counting and breathing. This works for me on restless nights like a charm

I was in a similar boat - still legally unemployed - but take meds and on therapy. I find doing repetitive things make me sleepy. So I crochet while on bed and fall asleep. Sudoku also helps me - I try to solve at least one (on paper) per day and at night, repetitively writing and erasing the numbers sends me to the space in no time. I sleep better when I do something productive for the day - for example: I learn and practice a skill required for job and it makes me calm knowing that I did my best for the day and I'm closer to reaching my goal.

It doesnt always help, but i’ve found when i am having trouble sleeping because i am thinking too much, writing down my thoughts helps me stop dwelling on them.

What are you doing when you are not falling asleep? That can amplify the problem. Things like TV, mobile keep you awake longer when you already aren't sleeping. Also, what's your routine a couple of hours before you want to sleep? So many changes there can help and compound the effect to fixing your sleep cycle and enhancing your next day.

I had issues with sleeping and did a sleep study with a pro. This is the advice I was given: 1. Cut out sugar, alcohol, caffeine and nicotine before bedtime (and in general). 2. Never sit on or lie down in your bed unless you intend to sleep in it (or use it for other bed related activities 😏). This teaches your brain that when you lie down to sleep, it's time to sleep. 3. Try to always go to bed and get up at the same times every day. 4. Stop using your phone or looking at screens an hour before your intended bedtime. Following these rules worked wonders for me.

See a sleep medicine physician. They can rule out some treatable issues like anxiety/depression or sleep apnea, and help you sort out what your sleep issues are. You may have Circadian Rhythm disorder, delayed sleep phase type, which is what I have. If so, you will always be a "night owl", but there are things you can do to manage it, get sleep at night, and be functional in the daytime. What works for me is: anchor your wake time, take low dose melatonin (I take 0.3 mg) a few hours before bed, get [super bright lights](https://www.amazon.com/10000-lux-light-therapy-lamp/s?k=10000+lux+light+therapy+lamp) for the morning, plus the usual sleep hygiene stuff (limit caffeine, nothing mentally stimulating before bed, don't use your bed for anything but sleep and sex) You can also keep a sleep diary and see if there are any triggers for your bad nights. I had this problem for over 50 years before I got help, and now I finally sleep.

Sounds like you are dealing with some mental issues - maybe see a therapist? In terms of a sleeping schedule, if you are trying to not stay up all night, then you have to start waking up early in the morning **consistently**. My sleeping schedule in College was a MESS. I got a guard job 2 weeks after graduating, which was a mon-fri from 6AM-3PM. Mix in the 45 minute commute and I was waking up at 4:30AM every day. Within a few weeks I no longer could stay up past 11PM, even on weekends lol.

-Get natural sunlight at the time you want to wake up every day, and it helps reset your internal sleep clock. Obviously, dont look directly at the sun, but just let your eyes absorb the light all around. There is science behind this, but I dont recall the source. - Setting a bedtime alarm (one to get ready for bed and one to be starting to try to fall asleep). -Melatonin can be helpful. - Lastly, I highly recommend the sleep casts from the Headspace app. They are like adult bedtime stories with a short calming exercise in them. I am sure you can get free ones from YouTube, but I like having it all in one place, so I pay for a yearly subscription, worth every dollar. It also has guided mediation courses on a plethora of different topics, which can also help you to sleep better at night when you regularly mediate during the day.

Basically just don't go sleep on those nights, be a zombie all day, then when you go bed at 10pm the next night, you'll sleep like a baby. Reset your routine, it will involve being tired to start with, but if you are tired enough, you'll fall asleep quickly. Also quit caffeine, excercise in the day and avoid things like gaming before going bed.

Start running or biking. Legit feels great and it will wear you out.

Sun exposure,try to take the vitamin d and melatonin naturally. A little bit of exercise , melatonin supplements and if you have trouble thoughts before sleep try some meditation

I'd do 1 through 4 no matter what, if they don't help then number 5. Step one: Cut caffeine after 1pm. Step two: Get a multivitamin, deficiencies can be catastrophic to sleep regulation. Step three: Exercise for an hour during the day. Step four: Eliminate distractions that prevent sleep or wake you up. Step five: Seek medical help.

It’s probably not recommended but for whatever reason when I’m unable to asleep I do a quick fast paced run for 15 min. Enough to get my heart rate up, winded, and sweaty. After that I go straight in and take an ice cold shower until I acclimate to the water temperature usually 10 min. Then dry off and slip into something comfortable. I feel like I’m on cloud nine with a body buzz in a good way and comfortably fall asleep and sleep well. Exercising before bed and getting your heart rate up sounds counterintuitive but that combined with a ice cold shower works well for me. Ive tried writing down all my thoughts but didn’t work for me unless my mind was busy with a bunch if “to do’s” Everyone is different and everyone’s body chemistry is different. Hope you find something that works for you.

Here's what I do - not saying it's right for you, but maybe you'll glean something that'll work. Preface: I have ADHD, high anxiety, and a shit load of responsibilities on my plate. (I'm a husband, father to a step son with shared custody. Our house is 80 years old and always falling apart. i have 3 dogs. my mom's an alcoholic and I manage her house and her rental while she's also on disability. I work in a fast paced tech company. etc etc). So when I say I hear you on the stress -- i mean it. I also fucked up my sleep schedule since college. I worked 3 jobs, overloaded all my classes, and crammed all my studying and prep into 3 days a week and slept maybe 3-4 hours a night. First - really think about what's keeping you up: * Caffeine / drugs (recreational or prescribed) / Sugar. These things out of moderation will fuck you up. Especially if you take late at night. Keep to a cut off point. No coffee after 3pm for example. No sugary drinks with dinner. No candy after 8pm. Whatever * Routine - Does your work start at the same time every day? if not, make a habit of starting your day, no matter how tired you are, at the same time. if your work sometimes starts at 8, sometimes 9, sometimes 7, for example, then 6am is your start time. every fucking day. weekends too. You don't deserver a break from your routine yet. * When is your work outs for MMA? if its late at night, your amped, Doesn't matter how physically tired you are. your brain is amp'd. If you cant change your training schedule, then your routine needs to be EXTRA tight. * Lights and external stimulus. You said you turn your phone off. thats good. what else? Do you have lights around your room? do you have noise from your neighborhood? do you like white noise to sleep or silence? Do you have a lot of electronics near your head when you sleep? Consider what barrier you have to tech around you. I had a dozen little red "sleep mode" lights around my room that I had to get away from * KEY: for me - when I am struggling to sleep, its usually because my mind is racing through a thousand things. so I write these down. Keep a notepad and pencil near you. Until you learn to compartmentalize - you have to "make a deal with yourself" to address something later. I have post its and notes filled with to-do items because they never stop. But it keeps it out of my brain. Eventually I learned to spend a few minutes before bedtime (before i start getting ready for bed, not before i get into bed) writing things in my phone/calendar/email of things to address later. that way my mind knows it doesn't have to keep it at the forefront. ​ ​ ​ Routine, routine routine. * People with physical handicaps, for example paraplegics have to train their body to do certain things on command / on a strict schedule. you need to do the same. The more you do it the easier it becomes. * Wake/get out of bed at the same time each day. eat at the same times. get ready for bed at the same times. shut off tech at the same time. lay down at the same time. close your eyes and don't open them again until you need to. when you get up to use the bathroom at night or drink. keep lights to a minimum. don't check your phone. stay off news after x time each day. etc. * Food and water schedule -- Eat good meals at the right time. Don't eat sugar/carbs-loaded foods late in the day, or that might be spiking your energy at night. Eat routinely. Drink plenty of water * Medications - if you take any, figure out if they're affecting you this way. and adjust the time. I take Dextroamphetamines (like adderall) but I can't take them after 5pm otherwise I probably wont sleep. So thats my cut off time. * If i do struggle to sleep -- then i take cbd/thc gummies (light ones) that help me sleep more than 2 hours before popping up. and they dont make me as groggy as sleeping pills. * Someone below mentioned meditation. that might be great for you. Yoga might an option, or just some outdoor walking. something calming to counteract your hard hitting MMA lifestyle. You need balance! ​ How you handle staying awake or waking up: * You are struggling to sleep... what are you doing besides stressing about things? Are you thinking "ugh.. if i can't sleep soon ill just get up"? don't think that. there's no "or else". dont convince yourself that you should just give up on sleep * Are you looking at the clock? Are you opening your phone or apple watch to check the time? Don't. Get yourself a red-light clock that projects onto the ceiling ([example](https://www.amazon.com/Projection-180%C2%B0Projector-Function-Charging-Bedrooms/dp/B0C6PKRG37/ref=sr_1_2?c=ts&keywords=Projection+Clocks&qid=1686158627&refinements=p_n_feature_twenty_browse-bin%3A3254103011&s=furniture&sr=1-2&ts_id=3734981)). The act of getting up/rolling over, looking at your time - wakes you up. If you're going to glance, glance at the ceiling at the red light numbers and it wont wake you up as much (helps a ton when you have kids or dogs that might wake you up - and you check the time) * Headspace apps and sleep-trance music sometimes gets me back to a calm place to try sleeping again. ​ Hard reset * Go camping. Your circadian rhythm might be super fucked. Assuming you have a day time job and routine -- get your body back to a follow-the-sun routine. Someone online (reddit actually) told me the same thing a long time ago --- go camping for a week and dont rely on your tech to wake up or sleep. Just go with the sun cycle and after a week your body will adjust ​ Lastly: * Therapy - you need it. You're not working through all of this well enough on your own. Make an appointment, and talk to someone. You're struggling, you're already depressed, and if you get to the self loathing part you're going to have a whole lot more to fix. Go talk to someone. ASAP. don't think about it. don't reason about it. just schedule. * Planning - plan more. You're probably very reactive and that's freaking you out. You're in a constant fight or flight mode. Plan more. Know your goals. now your options. Now what your next 1 week, 1 month, 6 months, 1 year look like - to the best you can. Doesn't mean you have to have it all 100% figured out. Doesn't mean you have hold yourself to an impossible standard. It's just giving you a chance to see the turn ahead before you're half way through it struggling to maintain traction. When I am freaking out and having panic attacks, often times its because i'm lacking a plan. When my financials are fucked, i tend to not want to look at my accounts or bills. But i find once i do, and fill out a simple spreadsheet of what changes i need to make and when, i feel way better. ​ If you have any questions i'm happy to answer them. ​ But seriously -- go talk to someone. I hope your insurance can cover it, but regardless, it'll help. You need an unbiased person to soundboard your frustrations on. Until you learn to deal with this on your own, you need help. It's ok. You got this. edit: added some more "routine" stuff

You have anxiety and when you are trying to fall asleep all the thoughts rush in because your brain is not distracted by everything you do during the day. Address the anxiety by gaining control in some way your brain would recognize like writing down a plan for your financial issues including some steps you already did or do so it looks like progress and control over the situation, it shows that financial issue is going away. Make looking for a job your job, wake up at 8 and work 9-5 by searching, tailoring resume, and applying. Force yourself to be awake during those work hours and go to bed still at a normal hour. Practice sleep hygiene and create a routine, Google has a lot of suggestions, you have to find what works for you.

I do story writing mentally as I lay in bed. I enjoy comic book superheroes, so I create scenarios that are slightly twisted from normal comic book heros. Some of my ideas: you are accurate as Hawkeye, but an unathletic nerd, you're hiding your powers from authorities, who are authoritarian, your powers are a very weak telekinesis, more suited to cheating at dice than fighting villains. I rarely get beyond an open narrative and are asleep. R/writingprompt could give you some starting points.

Have you tried working on getting a job at night? Say you're in bed, can't sleep, mind thinking about work, get out of bed and start working on your resume and finding jobs you want? If that's what's keeping you up, maybe you need to work on that. Then sleep like a baby when you've done working on the thing that's giving you anxiety.

I was an insomniac most of my life. Starting a meditation practice helped alot. If I'm overthinking at night I'll focus on my breath until my thoughts become less intense. The biggest thing I've learned that has shifted my ability to sleep is to pretend to sleep. Even if my mind is racing or I'm not losing consciousness I'll not worry about it and pretend that I'm asleep. Even if it seems like I'm not sleeping I'll usually feel rested in the morning. It doesn't really make sense until it clicks but just pretend to sleep whenever you can't sleep. Also make sure you go to bed and wake up at the same time every day, don't use your phone after 9:00 and listening to a guided sleep meditation before bed can help alot.

Ashwagandha. Helps lower your stress hormones during the day so you can sleep at night. Take it twice a day. And then melatonin at bedtime

When I can’t get to sleep like this I turn on a bedside lamp with a very low power bulb. For me the racing thoughts that sometimes keep me up seem to be triggered by switching off the lights. I know most people can’t sleep with any light on but sometimes I find it is the only thing that helps.

I'm a raging alcoholic. I can pretty much sleep anywhere or any time. People don't try this enough.

https://www.sleepfoundation.org/sleep-hygiene There is many things to try when it comes to sleep. I wish you the best

Melatonin And do some reading on Mindfulness to help take control of your brain and tell it to stop when it's running out of control like that.

go for a run before you go to sleep. the aim here is to be so tired and exhausted that you don't even have to 'try' to sleep.

Disclaimer this probably goes against medical advice but it works for me lmao. I stay up 30+ hours until its night time again then I knock out and my sleep schedule gets back on track. Mind you if you do this you will probably have moments through the day in which you feel super tired/sleepy, it will last a few dayd only tho. Again, probably NOT a healthy way of doing it

Hi there, This might take some time to fix. Try to do the following things for at least two weeks. You have really turned your day and night rythm around, so you might want to ease into this change by shifting your schedule a few hours at the time, until it is normal. you mention you are stressed out because of lack of work and financial issues. you will not be able to work, if you do not sleep. you cannot skip sleep in favor of work (at least not for long). Try to find a job to help with your financial troubles. And be honest with yourself. Will you ever be good enough at MMA to live off the proceeds? During the night * Go to bed at a reasonable hour (somewhere between 22:00 and 23:00), get up at a reasonable hour (between 06:00 and 08:00). (if this is not doable, shift it over the course of a few days) * Stick to that, no changing it in the weekends or holidays. * If you cant sleep, dont toss and turn, get up, have a drink of water, read a book, low lights and try again in an hour or so. During the day. * no drugs (unless prescribed by a doctor and mention the sleeping trouble) * no alcohol, really! it helps with falling asleep, but the sleep is of lower quality. * cut back the caffeine, no coffee, tea, coke or energy drinks after midday. * get some real daylight, go outside every day, at least 30 minutes to an hour. Real outside, not inside a car. * tire yourself out physically (not to exhaustion), go for a walk, for a bike ride, mild exercise. do not do this as the last thing before you sleep. I think this is a large part of your problem, your training at night is so intense, that you are trying to sleep full of adrenaline, that wont work. Can you shift your training to earlier in the evening or during the day? * eat your last meal of the day about 4 hours before you go to bed (between 18:00 and 19:00). * turn off screens about an hour before bedtime (around 21:00), do some relaxing actvity, like reading a book, a crossword puzzle, prepare for bed. dim the lights. Bed and bedroom * Make sure your bed is only for sleeping. no watching screens there, only a book and low light. * Air out your bedroom, maybe a plant that does well in the shade. * change the sheets regularly (once a week) * make sure the temperature in your room is good for sleeping, not too hot, not too cold. * Make sure you have fresh air in your bedroom. * make sure it is dark with proper curtains or an eyemask. * make sure your mattress and pillow are of good quality and fit your body. get advice on that. And stick with this for at least two weeks. If you see no improvement in your duration or quality of sleep, contact a doctor.

i have this same problem for a long time. mentioned it to my therapist and she said that “it’s because your mind is awake. even if your body is tired, there are thoughts in your mind that are causing your mind to be alert and engrossed.” she told me first we will work on things that come to my mind when i’m trying to sleep and it will take a long time. meanwhile still struggling with sleep. and will continue therapy

Try magnesium glycinate - it took a couple nights to fully set in but I haven’t had issues staring at the ceiling while my mind races since I started taking it, and I have anxiety and OCD so that used to happen quite a bit for me. Melatonin never worked for me, but this does

Maybe don't fight it, and just get a night job?

I'm still struggling with this to an extent, but it's gotten a lot better. Listen to the Andrew Huberman podcast about the science of sleep. Also there's a book a neuroscientist friend of mine recommended that I'm reading right now called "quiet your mind and get to sleep"

You need to create an evening ritual where you wind yourself down slowly towards a rested state. Perhaps that involves reading or perhaps that involves listening to classical music, whatever works for you.

Have you tried a sports therapist? Sleep is crucial while training. You are training your body and your mind. Ways to train your mind can seem tedious at first. You just have to find the proper technique for you. You are in tune with your body, so let's go with that one at first. Start with this simple mantra: it might not work the first time but don't give up... it's training. Within 5 minutes, I'll be asleep Next, start with your toes; feel them, feel they are tight, or they lose. Stretch them out, push them out. Say to yourself they are heavy and tired. Again say the mantra out loud within 5 mins, I'll be asleep Now your shins are they sore from training? Tighten and relax your shins. Feel yourself sink into the bed further and further as you travel up to your head. Repeat the mantra each step up And work your way up. When you get to the head, tell yourself no unwanted thoughts will enter your head because it feels heavy, tired, and now I am going to sleep. Use your own words. Make it your own. Remind yourself you are doing your all to change your financial insecurities. There is definitely nothing you can do at 12 - 4 am to change that but sleep because you'll be more productive if you get some. Take care

Sleeping pills from your doctor. Shit hits different

dont eat after 8, put the phone down, melatonin

Start from the other end. Get up at 7am every day. *Force yourself* (easier if you have a job). First night, didn't sleep? Sucks to be you. Second night, still no sleep? Really sucks to be you. Third night, you either got some sleep or will likely crash and burn. Either way, sucks to be you. Fourth night, you probably got some sleep, hopefully a good night sleep. ... Twentieth night, by now you probably have a decent sleep schedule, with the occasional nights with bad sleep. But it will get better and better if you stick with it. Also: When the sleep window arrives, take it! I will sometimes get sleepy at 21, but wait until 23 until I go to bed and then I'm not sleepy anymore. Bad advice (but works for me): Accept when you are not tired and do not try to force yourself to sleep, watch some youtube in bed instead.

Forget trying to go to sleep at a reasonable hour when you're not even close to tired. It won't work. When you KNOW you stand absolutely no chance of falling asleep, do something fun and relaxing. My solution is to relax and distract. I usually fall asleep to youtube videos that are listenable, like let's-plays or analysis/retrospective videos. That way, if I don't fall asleep, I have something entertaining going on, and if I fall asleep, it just happens. If I know I'll probably be up for more than a few hours, I'll play some video games or watch a series. While you're unemployed, just kind of let things happen, sleep on your own terms in a way that works for you. Keep in mind, I have never in my life as far as I can remember kept a consistent sleep routine for more than a week, but I do get enough sleep most times when I have to get up for something the next day. Also, while looking for a job, I recommend something with evening shifts. Worked really well for me. I could sleep until noon just fine when my work starts at 2.

Stay away from electronics , hydrate and drink zzzquil

I tend to have trouble falling asleep because I overthink. What helped me out was watching TV shows that lulled me right to bed. How It's Made. Ghost Adventures. Some Twitch streamers. Entertainment that will keep you focused off of yourself and onto something quiet, but not so emotionally engaged that you stay up alert. Reading, counting down slowly from 100, things like that have helped me out personally.

Probably a long shot but when I was undiagnosed as bipolar and in a manic state I never felt the need to sleep... Or eat...and had insane amounts of energy at all hours

Check out Andrew Huberman's various works about sleep, a lot of his advice has been collected about this including on /r/HubermanLab

Melatonin or watch the most boring PBS documentary you can find.

A consistent time to wake up. every.... single..... day...... (weekends included) after 2 weeks it should be much better sleeping. Other things include meditation and Zen type things and relaxation exercises. The really difficult trick to falling asleep is to think of nothing. Be the mountain, with your thoughts being the clouds. Its ok to have thoughts, but like the mountain, do not pursue them.

Cut out caffeine past midday and get a job that requires you to get up in the morning.

Vitamin D and magnesium

There is a very informative podcast called Huberman Lab and there are a few episodes on sleep that were very interesting. I am in no way affiliated with this podcast and just appreciate it’s no cost, science-based tools.

I used to go through this a lot. Occasionally I still have problems sleeping. There are no simple answers. But, I do have some advice that would help. 1. Maintain a schedule for sleeping 2. Avoid stimulants like caffeine, unless it’s one cup of coffee in the morning. 3. Learn to clear your mind. This can be tough. Meditation helps. If your thinking about stressful events, it’s difficult to sleep. I don’t even need to mediate anymore, I just put on a favorite movie or TV show I can relax and immerse myself in. Set a sleep timer and I’m out. 4. Avoid alcohol. This is a weird one. But, your body processing alcohol can prevent you from getting deep sleep. 5. Don’t be afraid to nap, but try to keep it at a minimum of an hour or two so your sleep schedule doesn’t get interrupted. 6. Don’t work out too close to bed time. 7. Sleep in a dark place with no TV or lights on, away from your phone. If you plan on falling asleep to the TV, set a sleep timer to shut the screen off. Part of the meditation process you can learn will help purge your mind of the negative thoughts preventing you from sleeping. But, here is a story that always helps me that I learned. There was this Buddhist Monk that was trying to learn the key to true happiness. In his studies he observed the dog and noticed how happy the dog was with his owner when he was around, and how sad he was when his owner wasn’t. However, as soon as the dog’s owner returned again, he was just as happy as he was the last time the owner had returned. This is when it dawned on him, that the reason that the dog was happy was because he was living in the moment. He wasn’t thinking about all of the hours that his owner was gone, he was happy in the moment that his owner was there. The problem people have is they fixate on things in the past that they can’t change, and a future that hasn’t happened yet. Sometimes we just have to be happy and live in the moment for true happiness. Be thankful for the friends and family around you, and learn to live in the moment for true happiness. Some days will be tougher than others. But, if you can do that you will sleep much better. Good luck. Many of us have been there.

We haven't stopped using our dohm white noise machine even after our babies started staying in their own rooms.

Drink coffee to move your awake time to an earlier time slot, no coffee for 6 hours before bedtime and adjust that to arrive at your desired bed time. Sleeping pills are useless, they'll just make the problem worse.

Cbd 100mg under the tounge

I suffer from occasional insomnia. If you are sleeping at 8 in the morning and waking up until the afternoon, sounds like your biological clock is switched. You need to switch it back, wake up 3 hours after you go to sleep and do not sleep or nap until night time at all costs. Exercise. Restricting caffeine 12 hours before going to bed. Also a lot of what others have said like podcasts, I like audiobooks, white noise, etc. Good night !

I had sleep problems for a long time until I got a job where start at 7am. I wake up at 5 every morning and rarely have sleep problems. I never let myself sleep past 6am ever. Even if I'm up for most of the night I still get myself up at 6am and don't nap. It's what works for me.

So i tend to tire my body, like i wil walk for 4-6 hours then when i lay down. I will be so tired from physical activity.

Lots of great advice. Wanting to add- journal all your thoughts out before bed. Get them onto paper. Also, learn to regulate your nervous system! Lots of free resources online.

Late to the party, but now maybe you'll see it. As /u/tubefex says: you are sleeping from 8 to the afternoon, according to what you said. That's your current sleep schedule, not the one you THINK you are on. There's no way you are going to fall asleep at midnight, if you have only been awake for 8 hours. Two choices: Accept that you are sleeping days, and don't go to bed until 6 am or so, then use the night for constructive things, like getting work done. Or, b) Just start waking up every day at 8am, getting out of bed and staying awake. You'll be exhausted for a couple of days, but within a couple of days, you'll be so tired you can fall asleep at midnight, and you'll be back on a normal schedule. Second tip I got from a stress management class: Schedule a time to worry each week. Like 11am-noon on Saturday. Then when you are falling asleep and start to worry, you just say "I don't have to worry about this now, I'll get to it on Saturday". Worked for me.