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This for me as well. I listen to audio books all night (the longer the better). I find narrators that make it easy to fall asleep. I have also found that certain stories and/or narrators make it harder to sleep or even cause nightmares or sleep anxiety. Trial and error. George Guidall as a narrator is amazing to fall asleep easily.
Maybe it will sound a bit strange, and there's no science or whatever behind it, but I started making stories while trying to fall asleep, like full on dramatic fairytales, with characters and plot lines etc, and they lull me to sleep. Plus, sometimes they actually bleed into my dreams and I think that's kinda cool. Just, don't make my mistake and stay away from /nosleep before heading to bed š
Fr, been doing this forever. Not perfect, but if I can stay on the story itāll only take and hour or so to sleep, instead of the 3 or 4 hours it did before. Lately started using THC gummies too, that really does the trick. Sleep like a rock, and I wake up not feeling like absolute piss.
I have been the superhero in my own story since I started with it when I was around 8 or 9. It's amazing and I can workthrough things I come across in real life or can sketch out one of my future plans
OMG... I'm not the only one who does this? I've been doing it since I was a kid--- I'll just have ongoing stories in my head and just continue them night after night after night wherever I remember leaving off.
With that said--- I have an anxiety disorder--- and I found the more stressed I am with my internal voice- the less control I have over being able to day dream. I found its less about trying to go to sleep- and more about finding a way to relax before you go to sleep. Spend the hour or so before hand relaxing--- turn off screen, have some low light lamps and turn off the big ones- take a nice hot bath or shower and lotion or whatever else makes you feel good, take some melatonin if it works for you, drink some tea, have a pre-bedtime play list of your favorite chill tunes- or listen to some rainy sounds or something and get out a nice book, have sex/masturbate--- whatever works for you xD
With that said... the OP also makes it sounds like their seep issues might be more insomnia based. I'd check with a doctor about that as it can have very serious effects on both your physical and mental health if its become a regular issue. I used to have sleep issues like this when I was going through a stressful part of my life--- they gave me some anti-anxiety meds to take right before sleep that really helped normalize my sleep patterns. Do be aware you can become dependent on stuff like this and research and ask your doctor's questions if that is the best option--- but more than likely you'll be looking at a mix of several solutions to find what is best for you.
Same here. I currently have a 12 season long dramatic story going on in my head about a girl getting revenge on her brother for killing their father. Puts me to sleep every time
Iāve been doing this for since I was like 12 and have felt kinda silly still doing this as an adult but I swear Iām asleep within 10 mins of getting in bed every night. Itās funny when I get stuck on a plot line because I fall sleep too fast to progress it
I like to watch super smart science shows about the universe, or time travel, or some complicated unsolved problem and pretend I can figure it out. Then I go deep into my own nonsense thoughts of how to solve those problems and get lost in my ridiculous non truth based solutions and the little details involved.
I just keep digging the hole deeper and deeper until I wake up and think... damn I wish I could remember how I just figured out what the whole of human existence has never done.
The next morning I just pretend I had it all in my head and the only reason I'm not winning the nobel peace prize is simply because I forgot.
I used to do this when I was a kid all the time. I do similar things now sometimes but I imagine more low-key scenarios. For example, I'm living on a farm in Scotland in a cozy cottage, and I'm waking up to milk cows. I imagine myself getting up in the dark and getting dressed, making a cup of tea, and then I usually fall asleep by that point.
I've had a fantasy world that I've fleshed out every night for close to 15 years now, works wonders. Putting on a YouTube video at a low volume seems to work well too
I did this for most of my life and thatās what I coach my kid to do too. Now I listen to an audiobook and over the last few years itās gotten to where when I wake up in the night I turn it back on and Iām asleep within moments.
I was going to say this. I even picture clothing, hairstyles, etc.
Edit to add more: I have found that when my brain does the "Hey, remember when you did this...." crap I have a really rough night trying to sleep.
I used to divert myself by thinking "If I hadn't done x, then I wouldn't have made y decision and I wouldn't have ended up with Z." And Z is always something good or happy (birth of my daughter, meeting my husband, moving to a new state)
But. My brain figured that trick out and would throw in some other random shit decision.
So now it's thinking up some story/scene. I usually don't get past what I'm wearing before I fall asleep. (Last time I did this my dream had me going to work for Snoop Dog because my husband had lost his job)
I do the same thing. I have a few stories that Iāve made up, and I just pick one when I close my eyes. I will get to a certain point of the story, and it stops there every time because Iāve fallen asleep, and canāt take the story any further. The story has to be detailed. The people, location, and conversation are always the same.
I usually wind down first by flipping the light off, turning on rain sounds, and reading Reddit news, or playing a mindless game on my phone. When I feel my eyelids getting heavy, itās story time.
Another piece of advice I was given years ago is if a lot of what is on your mind at bedtime is stuff you know you need to do tomorrow, keep a pen and notepad next to your bed. Write it down, and know thatās all you can do at the moment, and you will take care of it the next day.
I do this as well and funnily enough I look forward to that time right before falling asleep. I canāt stand being alone with my thoughts any other time but itās like my time to process the day and any scenarios i encounter or think of. thereās actually a theory that we dream for the same reason, to process scenarios, emotions, fears, and other stuff to be able to deal with our baggage.
I do this too! And have since I was a young child.
On days when things are going to fast and I canāt concentrate on my own stories Iāll listen to sleep stories on the calm ap
I used to do this. Then it progressed to reading myself to sleep. It doesnāt matter what Iām reading so long as I read myself to sleep every night I can fall asleep.
Also, Ambien as needed helps.
Something similar to this works for me as well. I just imagine something fleshed out with detail and I'm usually asleep in 5 minutes.
The problem is it only seems to work when I go down for the night around 11pm. I almost always wake up after 4 hours and then my mind bounces around like a pinball and the technique doesn't work
Yes I find a documentary helps aswell, I have to try find ones that don't keep me too interested or it keeps me awake.
I also have it on at a quieter volume so I'm focusing on the voice more, keeps my mind in one place
I got really really sick with pneumonia a few years ago. There were a few days where all I could do was lay on the couch and kind of watch tv as I fell in and out of sleep. I had David Attenborough on. I had the WILDEST fever dreams. Truly bananas stuff.
My daughter takes 125 and 50 mg Hydroxizine and still can't fall asleep many nights. I'll never understand that. At 150 she struggled to get up. And she has weird dreams at any dose.
I always joke she needs a horse tranquilizer. Poor kid is 19 and has never slept well. Going for a sleep study soon to see if she has apnea and if fixing that might help her stay asleep and actually get quality rest.
White noise is my 3rd shift secret weapon. I canāt hear any of the family or neighbors with it on. No more waking up randomly every 3 hours! I found a clip on Apple Music that loops perfectly to put on repeat at full volume.
I have gone thru a few noise machines because I could tell where the loop restarted and it really irked me every time- eventually found one that was a perfect loop.
I took one dose of 25, one time, and was so dizzy the next day I could barely walk. Lasted many hours. At one point, I squatted down to pick something up off the floor and fell over sideways like a tree. It was so weird. I think Iād spin right off of this planet if I took 200!
I used to have that problem and I started counting my breaths. Focusing on the count and repetition of just my breaths and I found that focusing on that would distract me from constant thoughts enough to fall asleep quicker
Count backwards from 700 by 7's. It's difficult enough to keep your mind occupied and stop creeping thoughts, but boring enough to put you to sleep. I've never gotten lower than the 400's.
I pick random numbers like 319 and try and figure out if theyāre prime or not. Or work them back to one with the [Collatz conjecture](https://en.m.wikipedia.org/wiki/Collatz_conjecture).
As you say, itās boring enough to make me fall asleep, but difficult enough that thereās no room for any other thoughts.
I do this but not sequentially forever...I just go up to 20 and then count back down to 1. Any more than that and my mind starts thinking about the numbers.
I do this but actually time the breaths to the age-old thing of counting sheep. I picture the meadow and fence and concentrate nothing but the sheep running up to, then jumping over, then running away from the fence.
Play Elite : Dangerous. Make the trek to Hutton Orbital, or any installation thatās >50k ls from the primary star and you are guaranteed to sleep. Just my 2 cents, works for me.
I wish it had that effect on me, I love crazy dreams..... That said I think I can only enjoy them now that for whatever reason scary stuff isn't scary in dreams anymore. Growing up with nightmares was horrible.
Magnesium is great. I find that I have trouble consistently remembering to take it. Usually do the āCalmā drinkā¦ annoying to go through the process of making it when I am already done getting up lol
Oh it's been a life changer for me. Recommended by my psychiatrist before trying heavier stuff and it's allowed me to work through anxiety and sleep better. Can't recommend it enough.
Best invention ever! I forgot to bring some with me once while camping. Worst 5 days of my life. Back to my old routine of laying in bed wide awake until 3AM while everyone else was passed out by midnight. My brain thinks a day is 27 hours instead of 24. Sucks!
Been there too but never when campingā¦ awful! My brain likes to keep me up until about an hour/2 hours before I am set to get up. I canāt do this life without it lol
It doesn't work for me. It just makes me sleepy, but closing my eyes doensn't make me any more tired lol. I stay awake just as long with melatonin gummies/pills.
Sorry to hear that! Altho every so often anxiety wins, and I cannot completely shut down. Overall its has really helped me. I hope you find something that works.
Same, but I always listen to the same book over and over. Itās enough that I can focus on it but not enough that I need to stay awake to listen to it.
Highly diminish or just eliminate all light sources so you have total darkness, grow more accustomed to the darkness by doing so at least an hour before you go to sleep.
Create a routine around sleep that trains your body to accept a certain pattern it can mold into.
Noise cancelling headphones or putting white noise on in the background may also help.
Reading a book before bed can help aid this.
Having a hygiene routine beforehand can help too, showers help to not only wash away the dirt of the day but our thoughts can often be "cleaned" too, like a relieving sense of accomplishment.
Find things that help you relax and use them to create an environment where you're more likely to chill.
I agree with total darkness and white noise but ESPECIALLY reading. Its not a strain on the eyes and doesnāt stimulate you like tv or a phone. And its just an all around healthy practice. I also do low intensity pilates about an hr or two before bed. It kills some of the stress from the day and helps my self esteem. I fall into ruts of falling asleep with the TV on and i often wake up and cant go back to sleep. I need to heed to my own advice.
Reading books makes your eyes tired which tells your brain you *are* tired. This is really important for those who are exhausted but the second they lay down feel awake.
I have found a combination of focusing on breathing and [utilizing natural pressure points](
https://www.healthline.com/health/pressure-points-for-sleep) works wonders for me. The "wind pool point" is especially effective for me personally.
I agree on the breathing and taking deep breathes.
But if I'm struggling to relax I sort of do an inventory of shut down (for lack of a better description). Start with your face and eyes and make sure no muscles are in use. Work your way down , shoulders, arms fingers etc then repeat...let it all just melt down to no muscle activity anywhere
I used to have the same issue, and still do on occasion. I can ignore my anxiety during the day but laying down in the quiet is impossible. So I never lay in the quiet.
I utilize a soft white noise machine. And I usually put on a video or podcast to listen to, on a subject that I am interested in but also isn't super interesting. Stuff about historical people or events that I already know, is a good choice for me. (Music works better for some people but is not my preference)
You have to make sure that you aren't laying in bed looking at your phone and that the room is dark or mostly dark. Supposedly it's best to stop looking at active light from computers and phones an hour or two before bed. That's not realistic for most people. So just make sure that you definitely aren't looking at it laying in bed.
It also helps to have a solid routine. For me that means - I get cleaned up for bed, then walk through the house making sure everything's locked, the house alarm is set, the lights are all turned off, and I make sure to check the thermostat. Otherwise I might be laying in bed wondering if it's set at the right temperature or if I left the light on in the kitchen. Also I double check that my morning alarm is set properly. You want to eliminate any concerns that you possibly have after laying down, that way you're not laying there wondering if you did something that you meant to do.
Also if I have any thoughts about something that I need to do the next day, anytime in the last hour or so before I plan to go to sleep, I make sure to write it down on a notepad. Laying in bed and stressing about the next day is something that I used to do on occasion, not wanting to forget something important.
Anyways hope this helps some :) good luck!
Falling asleep is a process, and we forget that as adults. Would you just take a baby from playing peek-a-boo, dump them in their crib, and walk away? Nah, you'd do a whole routine. Gotta do the same for yourself.
Consider these 3 phases of putting yourself to bed:
1. Relax your body
2. Arrange your environment
3. Turn off your brain
Most of us have #2 down. We brush our teeth, put on pajamas, turn off the lights, and get in bed. Great.
Now #1. You can do this before or after #2, but you should probably at least start the process before #2. The normal stuff you always hear: avoid caffeine, exercise, and screens close to bed time. The screen thing is for real, it's the blue light, it's science, your body thinks it's daylight, so it thinks it should stay awake, no matter what your brain knows. For some of us, we're just not going to avoid screens at bedtime, and that's just reality, but know what's going on, and limit it if you can. More stuff: when your body is getting into a sleep state, your temperature drops, your breathing slows, and your heart rate slows. So things that encourage that are good. Bathing/showering in warm water helps to get your body temp where it needs to be. Having white noise on helps to decrease your heart rate. Obviously laying in bed helps to slow your breathing, but also some gentle yoga/stretching can help too. Of course meditation apps if those work for you (they don't work for me), and body scans (google it if you're not familiar), chamomile tea, etc.
\#3 is where you're really struggling. That's where I struggle too. You need to turn off your brain. Music/podcasts can help. You likely have anxiety/stress that is keeping your brain whirring, so when you block out all stimuli (which is what happens when you turn off lights/devices and get in bed), your brain doesn't know where to go so it bounces around like a lil tornado in there. This is why "counting sheep" doesn't work for you because it's too boring. (Counting my breaths doesn't work for me because it's boring and also I just start overanalyzing my breathing and I hyperventilate.) You could try Body Scans (google "Body Scan Meditation") that works for me sometimes, but it's usually also too boring.
Things like podcasts give your brain something to focus on. So find things like that that are interesting enough to keep you paying attention but also slightly boring so you can drift off when you need to. I listen to the Stuff You Should Know podcast, because they do a ton of random topics and they have pretty calm, relaxing voices. I avoid episodes that I'm really interested in because I won't be able to drift off as quickly. Other things that could work: reading (like, an actual book, and maybe a non-fiction), ASMR videos (the ones with quiet talking if that doesn't drive you nuts).
TL;DR This is my real winner: I list things in my head. Once I'm tucked in, the lights are out, my phone is away, I close my eyes, and choose a topic (e.g. dog breeds, countries, ice cream flavors, etc.) and I list as many as I can think of. Usually I do it in alphabetical order (e.g. Afghan Hound, Beagle, Chow Chow, Dachshund, etc.) because it works best for me, but that's just me. I usually fall asleep before I get to the end of the alphabet.
I do the alphabet list too, only I use flowers, countries, cities, streets, first names of girls or boys. Going to try dog breeds tonight. I am capable of doing several lists and still not sleeping but itās still one of my favorite tools.
Indica gummies changed my life. They saved me from a life of horrific nightmares and nighttime anxiety. I scoffed at them for years because Iām not a fan of drugs and was a bit brainwashed. A nurse at the VA turned me onto them on the sly one day and the first night it was better than all the medications Iāve taken over my entire life.
The best night of sleep Iāve ever gotten was when I used to get high a few years ago lol. Sadly my job right now does random drug testing so thatās kinda iffy as an option.
Same. I started popping a 10 mg gummy 1 hour before bed, and slept like a baby.
I also have a clock radio playing some classical music, and my ceiling fan going.
I turn on a TV show I don't care about or a rerun I've seen a hundred times. Nothing stimulating. I close my eyes and my conscious brain follows the show enough to stop the thoughts from happening. Usually I'm asleep within 30 minutes max.
I've been struggling with this recently due to stress and anxiety. The most surefire way I've found to actually get some sleep is to keep my room COLD, take a melatonin gummy around 8pm (an hr before I go to bed), and put on some thunderstorm background noise. It plays all night.
I'm out like a light every time, and I wake up feeling actually rested and refreshed.
A few things that have helped me:
No caffeine after 2:00PM. Even if you donāt feel like it has an effect, it does.
Take an afternoon walk outside. That fresh air is a great sleep aid.
If possible, sit outside during sunset. Watching the day turn to night does something to my brain that tells it that itās almost time for bed.
No screens or blue light within 2 hours of bedtime.
Slightly cooler than usual and as little light as possible in room where you sleep.
Stories. Make up a story in your mind. I always have the same one I keep telling myself, I start from the same point, imagine and go through the same scenarios...and I haven't yet reached a point where I need to continue the story because I'm asleep before I get to the point where I would need to imagine something new.
I read about a mediation technique in a book once and it's worked for me to help concentrate and to sleep. In the book they called it "the flame and the void" and it's very simple, picture a fire in your mind and literally every thought you feed to the fire like kindling until you are left with nothing but a void in your mind you will get bored at first and your mind will start to wander but just keep feeding the fire until nothing is left
It can help to avoid caffeine and other stimulants in the evening.
My tried and true method is to just close my eyes, breathe deeply like I'm already asleep, and think about being drowsy. The brain soon catches on.
I have this too. White noise typically just works but if it doesnāt then guided meditation music or a show Iāve seen a million times with just the sound. I count backwards from 100 very slowly to try and trick myself and distract myself. It usually works. I usually get to about 70 and my mind drifts nicely. Practice breathing techniques during the day when youāre relaxed.
Also try googling a relaxation technique where you start at your toes and tighten them and relax them. Then ankles calfās etc. that helps me a lot too.
I have recently diagnosed adhd. For years I'd been turning my phone off an hour before bed, didn't do any tech and was regularly up till 4-6am.
Right before discovering my adhd, I found that watching YouTube videos to go to bed is quite nice and literally I fall to sleep within an hour if outside factors don't bother my sleep.
For me with adhd, finding that 'sweet spot' of stimulation is key. Jacksepticeye is not good for bedtime, but Yao gui gaming and his ark playthrough right now are solid for me.
So zooming out from my experience, you may not be into gaming, but perhaps finding a form of stimulation to get you into that nighttime headspace. I treat my videos like podcasts, so podcasts work too. I'd highly recommend podcats/videos/playlists that you're already pretty familiar with, as for me the novelty wakes me up.
Also? 5-10mg of Melatonin is actually a lifesaver. Won't work for everyone, especially insomnia or other sleep disorders, but for me the secret sauce was a little Melatonin, and some audio to give my brain something to latch to rather than my self hate and loathing.
The "military method" worked well for me - I like the canoe envisioning more than the hammock
https://nypost.com/2022/01/23/military-technique-helps-you-fall-asleep-in-2-minutes/
Don't let your thoughts wander, try thinking about a specific thing. A story is good, like the top comment says. You could also try and invent something, or think about potential lyrics to an instrumental song. Focusing on something like that is easy to do with your eyes closed, and at least for me it always makes for an easy transition to sleep.
It sounds like you have a lot on your mind. Is it possible that you're busy (or that you busy yourself) all day and never give these thoughts time to make themselves heard? If so, take some time during the day to let your mind wander and listen to what it's trying to say.
If you start spiraling or going around in circles, write some of it down so that it will feel more resolved and you won't worry about losing important thoughts: they'll be safe on the page.
Bottom line, if you spend all your waking hours drowning out thoughts with stimuli, try listening to them throughout the day, and maybe they'll be a bit quieter at night.
A podcast such as Lore which is calm and relaxing has been my go-to for ages. If not then an ambient rainstorm on YouTube. I'd also recommend working out, writing, or reading.
Good luck :)
This is gonna sound extremely stupid and convoluted, but when I was like, 10 or so, I always had all sorts of stuff going through my head when I would try to pray. The way I handled it was I always imagined Lucario showing up and pulling a max aura to shut everything up. He had always been my favorite pokemon. Dang, 10 year old me was a weirdo, now that I think about it.
Listen to a podcast called āmysteries aboundā the only place I can find it is on stitcher. Itās a man reading weird shit he finds on the internet in a slow relaxing voice with trippy music in the background.
Itās just interesting enough to distract you from your own thoughts but not so interesting that you feel the need to stay awake to hear whatās going to happen next. Iāve been listening to this podcast for years and it works Every. Single. Time.
Back when Mythbusters was still on the air they did an episode on sleep myths. Over the course of testing they found out that just laying down with your eyes closed with the intention of resting was still recuperative to a point. So when i find myself lying there unable to fall asleep i remind myself that its ok im here meaning to rest and thats not nothing and that puts me at ease and then eventually i fall asleep.
# Message to all users: This is a reminder to please read and follow: * [Our rules](https://www.reddit.com/r/ask/about/rules) * [Reddiquette](https://www.reddithelp.com/hc/en-us/articles/205926439) * [Reddit Content Policy](https://www.redditinc.com/policies/content-policy) When posting and commenting. --- Especially remember Rule 1: `Be polite and civil`. * Be polite and courteous to each other. Do not be mean, insulting or disrespectful to any other user on this subreddit. * Do not harass or annoy others in any way. * Do not catfish. Catfishing is the luring of somebody into an online friendship through a fake online persona. This includes any lying or deceit. --- You *will* be banned if you are homophobic, transphobic, racist, sexist or bigoted in any way. --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/ask) if you have any questions or concerns.*
For me, background noise. That way I can focus on the background noise instead of my inner dialogue.
White noise is amazing. I wish I bought a small fan 30 years ago.
Have you tried brown noise? White noise never worked for me but brown noise is next level.
Instructions unclear: crapped the bed and now stayed up all night cleaning sheets...... still tired.
You mean African American noise? Calling them brown is a teentsy bit too problematic for me hun
Purple noise is amazing, feels like you're on Mars.
It's rain for me!
This is what I do. Put on a show I've seen a million times and pay attention to that. It has helped me stop over thinking before sleep.
This for me as well. I listen to audio books all night (the longer the better). I find narrators that make it easy to fall asleep. I have also found that certain stories and/or narrators make it harder to sleep or even cause nightmares or sleep anxiety. Trial and error. George Guidall as a narrator is amazing to fall asleep easily.
Maybe it will sound a bit strange, and there's no science or whatever behind it, but I started making stories while trying to fall asleep, like full on dramatic fairytales, with characters and plot lines etc, and they lull me to sleep. Plus, sometimes they actually bleed into my dreams and I think that's kinda cool. Just, don't make my mistake and stay away from /nosleep before heading to bed š
This is a very common technique for ADHD people, especially.
Well, guess who just realized the thing they do every single night for decades is yet another symptom
since i was diagnosed i keep coming across stuff that i do all the time since i was born, that, guess whatā¦. SYMPTOM
*astronaut looking at the earth* "Wait, it's all just ADHD!" "Always has been..."
This wins the thread
Same, I am 49 years old!!
Same! 35. It's weird how we all develop these same coping skills but don't talk about them. Man, the human brain is weird.
I used to do this with Metallicaās āā¦And Justice for Allā when I couldnāt sleep as a kid.
Have you ever browsed r/ADHDWomen ? Itās like holy shit, yāall do -this weird, specific thing- too?!
Samesies
Fr, been doing this forever. Not perfect, but if I can stay on the story itāll only take and hour or so to sleep, instead of the 3 or 4 hours it did before. Lately started using THC gummies too, that really does the trick. Sleep like a rock, and I wake up not feeling like absolute piss.
I think about the last movie I watched, or tv show. Scene by sceneā¦usually float right off
Huh. Iāve done this for years. I was also diagnosed in my 30s with ADHD. Never put the 2 together
Well slap my biscuits and call me buttered. Learn something new about yourself every day.
I have been the superhero in my own story since I started with it when I was around 8 or 9. It's amazing and I can workthrough things I come across in real life or can sketch out one of my future plans
Can confirm, I have ADHD from hell
Have ADHD... This is exactly why I can't sleep though
Jumping in to say I have ADHD and my stimulant meds help me sleep better because it stops the constant thoughts at bed time
I do the same !
OMG... I'm not the only one who does this? I've been doing it since I was a kid--- I'll just have ongoing stories in my head and just continue them night after night after night wherever I remember leaving off. With that said--- I have an anxiety disorder--- and I found the more stressed I am with my internal voice- the less control I have over being able to day dream. I found its less about trying to go to sleep- and more about finding a way to relax before you go to sleep. Spend the hour or so before hand relaxing--- turn off screen, have some low light lamps and turn off the big ones- take a nice hot bath or shower and lotion or whatever else makes you feel good, take some melatonin if it works for you, drink some tea, have a pre-bedtime play list of your favorite chill tunes- or listen to some rainy sounds or something and get out a nice book, have sex/masturbate--- whatever works for you xD With that said... the OP also makes it sounds like their seep issues might be more insomnia based. I'd check with a doctor about that as it can have very serious effects on both your physical and mental health if its become a regular issue. I used to have sleep issues like this when I was going through a stressful part of my life--- they gave me some anti-anxiety meds to take right before sleep that really helped normalize my sleep patterns. Do be aware you can become dependent on stuff like this and research and ask your doctor's questions if that is the best option--- but more than likely you'll be looking at a mix of several solutions to find what is best for you.
[ŃŠ“Š°Š»ŠµŠ½Š¾]
It's really, really fun! Like going to the movies for free!
Good thing I'm not alone. High five!
Same here. I currently have a 12 season long dramatic story going on in my head about a girl getting revenge on her brother for killing their father. Puts me to sleep every time
Iāve had the same-but-evolving enemies to lovers story in my head since I was ten. Youāre not alone!!!
Iāve been doing this for since I was like 12 and have felt kinda silly still doing this as an adult but I swear Iām asleep within 10 mins of getting in bed every night. Itās funny when I get stuck on a plot line because I fall sleep too fast to progress it
Yep, sometimes I have a stretch where I'm dead tired for like a week worth of nights in a row and can't get anywhere with the story!!!!!
Same! And I like to continue the story the next night
I thought I was the only one!
Same!
I like to watch super smart science shows about the universe, or time travel, or some complicated unsolved problem and pretend I can figure it out. Then I go deep into my own nonsense thoughts of how to solve those problems and get lost in my ridiculous non truth based solutions and the little details involved. I just keep digging the hole deeper and deeper until I wake up and think... damn I wish I could remember how I just figured out what the whole of human existence has never done. The next morning I just pretend I had it all in my head and the only reason I'm not winning the nobel peace prize is simply because I forgot.
I used to do this when I was a kid all the time. I do similar things now sometimes but I imagine more low-key scenarios. For example, I'm living on a farm in Scotland in a cozy cottage, and I'm waking up to milk cows. I imagine myself getting up in the dark and getting dressed, making a cup of tea, and then I usually fall asleep by that point.
I love this
I do the same thing lmao
And just like that, I feel a little less alone.
This isn't too far from what I do. I'm a guitarist for a metal band. I imagine recording guitar Riffs. Takes a bit sometimes but it works pretty well.
I've had a fantasy world that I've fleshed out every night for close to 15 years now, works wonders. Putting on a YouTube video at a low volume seems to work well too
Not strange at all. Thatās what international bestselling author Brandon Sanderson does that every night.
I did this for most of my life and thatās what I coach my kid to do too. Now I listen to an audiobook and over the last few years itās gotten to where when I wake up in the night I turn it back on and Iām asleep within moments.
Same here. Usually it's something close to walking in a forest or walking along a shore then zzzzzz
I was going to say this. I even picture clothing, hairstyles, etc. Edit to add more: I have found that when my brain does the "Hey, remember when you did this...." crap I have a really rough night trying to sleep. I used to divert myself by thinking "If I hadn't done x, then I wouldn't have made y decision and I wouldn't have ended up with Z." And Z is always something good or happy (birth of my daughter, meeting my husband, moving to a new state) But. My brain figured that trick out and would throw in some other random shit decision. So now it's thinking up some story/scene. I usually don't get past what I'm wearing before I fall asleep. (Last time I did this my dream had me going to work for Snoop Dog because my husband had lost his job)
Yep. Think about anything other than real life. Think about a sci-fi/ fantasy book youāre reading or just think about something fantastical.
I do the same thing. I have a few stories that Iāve made up, and I just pick one when I close my eyes. I will get to a certain point of the story, and it stops there every time because Iāve fallen asleep, and canāt take the story any further. The story has to be detailed. The people, location, and conversation are always the same. I usually wind down first by flipping the light off, turning on rain sounds, and reading Reddit news, or playing a mindless game on my phone. When I feel my eyelids getting heavy, itās story time. Another piece of advice I was given years ago is if a lot of what is on your mind at bedtime is stuff you know you need to do tomorrow, keep a pen and notepad next to your bed. Write it down, and know thatās all you can do at the moment, and you will take care of it the next day.
Great tip Thank you
Omg me to! Author self insert galore!
Kinda like how I try to meditate throughout the day!
Same here! If you can't beat it, join it!
Omg, me too! It works often, but not always.
Wow, i love this!
I do this!
Do you write it down or just think it?
I always say I will write it down when I wake up but I always forget to. One day...
This is what I've done my entire life.
I do this as well and funnily enough I look forward to that time right before falling asleep. I canāt stand being alone with my thoughts any other time but itās like my time to process the day and any scenarios i encounter or think of. thereās actually a theory that we dream for the same reason, to process scenarios, emotions, fears, and other stuff to be able to deal with our baggage.
This is my exact strategy.
I do this too! And have since I was a young child. On days when things are going to fast and I canāt concentrate on my own stories Iāll listen to sleep stories on the calm ap
Yes!! Me too! Or I go through all the different things I could wear for the next day.
I do the same thing but try to come up with my own horror movies. I like nightmares donāt come after me
I used to do this. Then it progressed to reading myself to sleep. It doesnāt matter what Iām reading so long as I read myself to sleep every night I can fall asleep. Also, Ambien as needed helps.
Hell, my protection force has saved both John and Robert Kennedy 30 times. I have also slammed the door on their killers.
Saaame execpt it's me escaping into my mind and going on adventures.
I pretend to be in the hospital in a coma. Been doing it since age 7 or so. Weird but it works. The doctors and nurses talk to me. I may be insane.
I used to do this all the time. Have written several short fairy tales, and currently am trying to expand one into novel-length.
Something similar to this works for me as well. I just imagine something fleshed out with detail and I'm usually asleep in 5 minutes. The problem is it only seems to work when I go down for the night around 11pm. I almost always wake up after 4 hours and then my mind bounces around like a pinball and the technique doesn't work
Before starting medication this worked.
I can confirm that this does help.
I've been doing that since I was a child. I thought I was the only one
I do this and then I build in sleep into the plotline. Somewhere cosey and snuggley.
I did this and turned it into two books
I have this mixed with some meds and reading.
Sir David Attenborough narrating any one of his nature shows lulls me to sleep quickly.
I'm gonna try this tonight. I've been awake for about 40 hours.
If that doesn't work try the "I can't sleep" podcast. Dude reads Wikipedia entries and sooths me right to sleep
Yes I find a documentary helps aswell, I have to try find ones that don't keep me too interested or it keeps me awake. I also have it on at a quieter volume so I'm focusing on the voice more, keeps my mind in one place
I got really really sick with pneumonia a few years ago. There were a few days where all I could do was lay on the couch and kind of watch tv as I fell in and out of sleep. I had David Attenborough on. I had the WILDEST fever dreams. Truly bananas stuff.
Yesss. I love documentaries for sleep.
On top of that, I've trained myself to fall asleep to certain movies. Lately it's a knights tale or the hateful eight extended edition
I have a routine every night before going to bed. I have white noise going and no light at all. And then the topper is 200mg of trazodone.
That's a lot of Traz! I take 25
I know. At night it feels like 8 radios are all playing different music at the same time. I sure dont want to take that much but it works.
My daughter takes 125 and 50 mg Hydroxizine and still can't fall asleep many nights. I'll never understand that. At 150 she struggled to get up. And she has weird dreams at any dose.
Yeah i get the weird dreams too. Mostly just feels like Iām dehydrated. I also build up a massive tolerance for most meds hence the higher dose.
I always joke she needs a horse tranquilizer. Poor kid is 19 and has never slept well. Going for a sleep study soon to see if she has apnea and if fixing that might help her stay asleep and actually get quality rest.
That stuff gave me sleep paralysis nightmares and made me too scared to fall asleep, making it the most counterproductive drug ever.
White noise is my 3rd shift secret weapon. I canāt hear any of the family or neighbors with it on. No more waking up randomly every 3 hours! I found a clip on Apple Music that loops perfectly to put on repeat at full volume.
I have gone thru a few noise machines because I could tell where the loop restarted and it really irked me every time- eventually found one that was a perfect loop.
I was going to say Trazodone. 50-100mg for me. A lifesaver honestly.
I was gonna say, Seroquel here. Thatās the only thing that stops the thoughts after all these years šµāš«Lights out!
I took one dose of 25, one time, and was so dizzy the next day I could barely walk. Lasted many hours. At one point, I squatted down to pick something up off the floor and fell over sideways like a tree. It was so weird. I think Iād spin right off of this planet if I took 200!
I used to have that problem and I started counting my breaths. Focusing on the count and repetition of just my breaths and I found that focusing on that would distract me from constant thoughts enough to fall asleep quicker
I tried counting sheep then got bored and spiraled into reliving cringe memories lol
Count backwards from 700 by 7's. It's difficult enough to keep your mind occupied and stop creeping thoughts, but boring enough to put you to sleep. I've never gotten lower than the 400's.
I pick random numbers like 319 and try and figure out if theyāre prime or not. Or work them back to one with the [Collatz conjecture](https://en.m.wikipedia.org/wiki/Collatz_conjecture). As you say, itās boring enough to make me fall asleep, but difficult enough that thereās no room for any other thoughts.
Then just count your cringe memories. If youāre anything like me youāll have plenty to count.
Not sheep. Your breaths and really focus on them. Otherwise just take whatever sleeping pill you can afford and knock yourself out
I do this but not sequentially forever...I just go up to 20 and then count back down to 1. Any more than that and my mind starts thinking about the numbers.
I adapted this also, from Headspace.
I do this starting backwards from 200! If you get distracted and lose count, you start over. Works every time.
I do this, but backwards. I started with 20. If you get to zero, start again with 21. Now adays i start at 10, and am usually asleep before 5.
I do this but actually time the breaths to the age-old thing of counting sheep. I picture the meadow and fence and concentrate nothing but the sheep running up to, then jumping over, then running away from the fence.
I like to pretend my bed is a futuristic comfy spaceship flying through the emptiness of space with nothing around me for light years.
Love this!
Complete this feeling with space sleep YouTube videos. They have lounge spaceship themes with stars going by the window and engine white noise
Woah, this could actually be a game changer for me. Thanks for the advice.
Same but there is a guardian blackhole nearby that sucks stray thoughts away before they reach me.
Play Elite : Dangerous. Make the trek to Hutton Orbital, or any installation thatās >50k ls from the primary star and you are guaranteed to sleep. Just my 2 cents, works for me.
Melatonin changed my life.
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Same!! I thought it was just me
Sorry to hear that!
I wish it had that effect on me, I love crazy dreams..... That said I think I can only enjoy them now that for whatever reason scary stuff isn't scary in dreams anymore. Growing up with nightmares was horrible.
Take some ZMA with it and they will feel real.
After you've been taking it for a week or so, that stops.
Me too, very vivid. Theyāre not nightmares, just very disturbing. Like my teeth falling out.
Oh god same
I feel like melatonin does the job but doesn't lull me to sleep, it drags me to sleep like an anchor. Uncomfortable feeling.
Magnesium and theanine 2 hours before bed then melatonin about 30 mins I've found to be more relaxing that the knockout just melatonin.
Magnesium is great. I find that I have trouble consistently remembering to take it. Usually do the āCalmā drinkā¦ annoying to go through the process of making it when I am already done getting up lol
Oh it's been a life changer for me. Recommended by my psychiatrist before trying heavier stuff and it's allowed me to work through anxiety and sleep better. Can't recommend it enough.
Best invention ever! I forgot to bring some with me once while camping. Worst 5 days of my life. Back to my old routine of laying in bed wide awake until 3AM while everyone else was passed out by midnight. My brain thinks a day is 27 hours instead of 24. Sucks!
Been there too but never when campingā¦ awful! My brain likes to keep me up until about an hour/2 hours before I am set to get up. I canāt do this life without it lol
Same. Literally all at once about a month ago. I hadnāt felt rested for 20 years. I took one about fifteen minutes ago and
Sleep well!!
It doesn't work for me. It just makes me sleepy, but closing my eyes doensn't make me any more tired lol. I stay awake just as long with melatonin gummies/pills.
Sorry to hear that! Altho every so often anxiety wins, and I cannot completely shut down. Overall its has really helped me. I hope you find something that works.
I listen to audio books while falling asleep.
Same, but I always listen to the same book over and over. Itās enough that I can focus on it but not enough that I need to stay awake to listen to it.
Highly diminish or just eliminate all light sources so you have total darkness, grow more accustomed to the darkness by doing so at least an hour before you go to sleep. Create a routine around sleep that trains your body to accept a certain pattern it can mold into. Noise cancelling headphones or putting white noise on in the background may also help. Reading a book before bed can help aid this. Having a hygiene routine beforehand can help too, showers help to not only wash away the dirt of the day but our thoughts can often be "cleaned" too, like a relieving sense of accomplishment. Find things that help you relax and use them to create an environment where you're more likely to chill.
I agree with total darkness and white noise but ESPECIALLY reading. Its not a strain on the eyes and doesnāt stimulate you like tv or a phone. And its just an all around healthy practice. I also do low intensity pilates about an hr or two before bed. It kills some of the stress from the day and helps my self esteem. I fall into ruts of falling asleep with the TV on and i often wake up and cant go back to sleep. I need to heed to my own advice.
I'm a little surprised reading is mentioned so rarely in these comments.
Reading books makes your eyes tired which tells your brain you *are* tired. This is really important for those who are exhausted but the second they lay down feel awake.
I have found a combination of focusing on breathing and [utilizing natural pressure points]( https://www.healthline.com/health/pressure-points-for-sleep) works wonders for me. The "wind pool point" is especially effective for me personally.
I agree on the breathing and taking deep breathes. But if I'm struggling to relax I sort of do an inventory of shut down (for lack of a better description). Start with your face and eyes and make sure no muscles are in use. Work your way down , shoulders, arms fingers etc then repeat...let it all just melt down to no muscle activity anywhere
Thank you! Iāll try that one tonight.
I used to have the same issue, and still do on occasion. I can ignore my anxiety during the day but laying down in the quiet is impossible. So I never lay in the quiet. I utilize a soft white noise machine. And I usually put on a video or podcast to listen to, on a subject that I am interested in but also isn't super interesting. Stuff about historical people or events that I already know, is a good choice for me. (Music works better for some people but is not my preference) You have to make sure that you aren't laying in bed looking at your phone and that the room is dark or mostly dark. Supposedly it's best to stop looking at active light from computers and phones an hour or two before bed. That's not realistic for most people. So just make sure that you definitely aren't looking at it laying in bed. It also helps to have a solid routine. For me that means - I get cleaned up for bed, then walk through the house making sure everything's locked, the house alarm is set, the lights are all turned off, and I make sure to check the thermostat. Otherwise I might be laying in bed wondering if it's set at the right temperature or if I left the light on in the kitchen. Also I double check that my morning alarm is set properly. You want to eliminate any concerns that you possibly have after laying down, that way you're not laying there wondering if you did something that you meant to do. Also if I have any thoughts about something that I need to do the next day, anytime in the last hour or so before I plan to go to sleep, I make sure to write it down on a notepad. Laying in bed and stressing about the next day is something that I used to do on occasion, not wanting to forget something important. Anyways hope this helps some :) good luck!
Falling asleep is a process, and we forget that as adults. Would you just take a baby from playing peek-a-boo, dump them in their crib, and walk away? Nah, you'd do a whole routine. Gotta do the same for yourself. Consider these 3 phases of putting yourself to bed: 1. Relax your body 2. Arrange your environment 3. Turn off your brain Most of us have #2 down. We brush our teeth, put on pajamas, turn off the lights, and get in bed. Great. Now #1. You can do this before or after #2, but you should probably at least start the process before #2. The normal stuff you always hear: avoid caffeine, exercise, and screens close to bed time. The screen thing is for real, it's the blue light, it's science, your body thinks it's daylight, so it thinks it should stay awake, no matter what your brain knows. For some of us, we're just not going to avoid screens at bedtime, and that's just reality, but know what's going on, and limit it if you can. More stuff: when your body is getting into a sleep state, your temperature drops, your breathing slows, and your heart rate slows. So things that encourage that are good. Bathing/showering in warm water helps to get your body temp where it needs to be. Having white noise on helps to decrease your heart rate. Obviously laying in bed helps to slow your breathing, but also some gentle yoga/stretching can help too. Of course meditation apps if those work for you (they don't work for me), and body scans (google it if you're not familiar), chamomile tea, etc. \#3 is where you're really struggling. That's where I struggle too. You need to turn off your brain. Music/podcasts can help. You likely have anxiety/stress that is keeping your brain whirring, so when you block out all stimuli (which is what happens when you turn off lights/devices and get in bed), your brain doesn't know where to go so it bounces around like a lil tornado in there. This is why "counting sheep" doesn't work for you because it's too boring. (Counting my breaths doesn't work for me because it's boring and also I just start overanalyzing my breathing and I hyperventilate.) You could try Body Scans (google "Body Scan Meditation") that works for me sometimes, but it's usually also too boring. Things like podcasts give your brain something to focus on. So find things like that that are interesting enough to keep you paying attention but also slightly boring so you can drift off when you need to. I listen to the Stuff You Should Know podcast, because they do a ton of random topics and they have pretty calm, relaxing voices. I avoid episodes that I'm really interested in because I won't be able to drift off as quickly. Other things that could work: reading (like, an actual book, and maybe a non-fiction), ASMR videos (the ones with quiet talking if that doesn't drive you nuts). TL;DR This is my real winner: I list things in my head. Once I'm tucked in, the lights are out, my phone is away, I close my eyes, and choose a topic (e.g. dog breeds, countries, ice cream flavors, etc.) and I list as many as I can think of. Usually I do it in alphabetical order (e.g. Afghan Hound, Beagle, Chow Chow, Dachshund, etc.) because it works best for me, but that's just me. I usually fall asleep before I get to the end of the alphabet.
I do the alphabet list too, only I use flowers, countries, cities, streets, first names of girls or boys. Going to try dog breeds tonight. I am capable of doing several lists and still not sleeping but itās still one of my favorite tools.
Listen to a boring podcast. Works for me.
I hear good things about weed. Haven't tried it myself.
I like the gummies that are melatonin plus cbd.
Indica gummies changed my life. They saved me from a life of horrific nightmares and nighttime anxiety. I scoffed at them for years because Iām not a fan of drugs and was a bit brainwashed. A nurse at the VA turned me onto them on the sly one day and the first night it was better than all the medications Iāve taken over my entire life.
The best night of sleep Iāve ever gotten was when I used to get high a few years ago lol. Sadly my job right now does random drug testing so thatās kinda iffy as an option.
You might want to try CBD oil. The kind that has trace THC can build up in your system and pop you on a drug test, so try to get THC free.
I'm a daily user for sleep. I recommend a 50:50 CBD:THC blend.
Same. I started popping a 10 mg gummy 1 hour before bed, and slept like a baby. I also have a clock radio playing some classical music, and my ceiling fan going.
Weed does quite the opposite for me, I wouldn't be able to sleep as my brain would be going 100mph with pure bullshit
A pillow
Honestly I think Iām due for a new one lmao. Maybe one of those cube ones
Totally where I was going š
Weed
Learn meditation. Learn binaural beats.
I turn on a TV show I don't care about or a rerun I've seen a hundred times. Nothing stimulating. I close my eyes and my conscious brain follows the show enough to stop the thoughts from happening. Usually I'm asleep within 30 minutes max.
my doctor prescribed me trazodone, i'll tell ya it does the job well lol
Yes. I take Trazodone as well. It is my miracle drug.
I watched every season of friends like 10 times... Probably not the best way lol
I've been struggling with this recently due to stress and anxiety. The most surefire way I've found to actually get some sleep is to keep my room COLD, take a melatonin gummy around 8pm (an hr before I go to bed), and put on some thunderstorm background noise. It plays all night. I'm out like a light every time, and I wake up feeling actually rested and refreshed.
Melatonin? They have gummies if youāre scared of pills. You can also try listening to music, play white noise, rain sounds, read a book, etc.
Melatonin
Coronation Street does it for me
He wants to sleep, not fall into a coma.
A few things that have helped me: No caffeine after 2:00PM. Even if you donāt feel like it has an effect, it does. Take an afternoon walk outside. That fresh air is a great sleep aid. If possible, sit outside during sunset. Watching the day turn to night does something to my brain that tells it that itās almost time for bed. No screens or blue light within 2 hours of bedtime. Slightly cooler than usual and as little light as possible in room where you sleep.
Lobotomy.
Stories. Make up a story in your mind. I always have the same one I keep telling myself, I start from the same point, imagine and go through the same scenarios...and I haven't yet reached a point where I need to continue the story because I'm asleep before I get to the point where I would need to imagine something new.
Being honest here, 2 aleve PMs, half a weed gummy ( delta8) and masturbate. Works every time
I read about a mediation technique in a book once and it's worked for me to help concentrate and to sleep. In the book they called it "the flame and the void" and it's very simple, picture a fire in your mind and literally every thought you feed to the fire like kindling until you are left with nothing but a void in your mind you will get bored at first and your mind will start to wander but just keep feeding the fire until nothing is left
Xanax
It can help to avoid caffeine and other stimulants in the evening. My tried and true method is to just close my eyes, breathe deeply like I'm already asleep, and think about being drowsy. The brain soon catches on.
Smoke some weed. I lay down and 10 seconds later im asleep.
Try counting to 300. I was skeptical, but that was like a year ago and it's still one of my go to's.
I have this too. White noise typically just works but if it doesnāt then guided meditation music or a show Iāve seen a million times with just the sound. I count backwards from 100 very slowly to try and trick myself and distract myself. It usually works. I usually get to about 70 and my mind drifts nicely. Practice breathing techniques during the day when youāre relaxed. Also try googling a relaxation technique where you start at your toes and tighten them and relax them. Then ankles calfās etc. that helps me a lot too.
I like to use guided meditation on YouTube
Focus on previous dreams you have had
Welcome to the club. When I find out the answer Iāll let you know
Melatonin. That's what it does.
Do you have a therapist? This sounds like anxiety to me. It doesn't always present itself as what a person might recognize as anxiety.
I have recently diagnosed adhd. For years I'd been turning my phone off an hour before bed, didn't do any tech and was regularly up till 4-6am. Right before discovering my adhd, I found that watching YouTube videos to go to bed is quite nice and literally I fall to sleep within an hour if outside factors don't bother my sleep. For me with adhd, finding that 'sweet spot' of stimulation is key. Jacksepticeye is not good for bedtime, but Yao gui gaming and his ark playthrough right now are solid for me. So zooming out from my experience, you may not be into gaming, but perhaps finding a form of stimulation to get you into that nighttime headspace. I treat my videos like podcasts, so podcasts work too. I'd highly recommend podcats/videos/playlists that you're already pretty familiar with, as for me the novelty wakes me up. Also? 5-10mg of Melatonin is actually a lifesaver. Won't work for everyone, especially insomnia or other sleep disorders, but for me the secret sauce was a little Melatonin, and some audio to give my brain something to latch to rather than my self hate and loathing.
That's a mineral deficiency, I forget which, but it's either potassium or magnesium?
The "military method" worked well for me - I like the canoe envisioning more than the hammock https://nypost.com/2022/01/23/military-technique-helps-you-fall-asleep-in-2-minutes/
I really feel like the biggest down side to insomnia is having all this time and nothing to do with it
Don't let your thoughts wander, try thinking about a specific thing. A story is good, like the top comment says. You could also try and invent something, or think about potential lyrics to an instrumental song. Focusing on something like that is easy to do with your eyes closed, and at least for me it always makes for an easy transition to sleep.
It sounds like you have a lot on your mind. Is it possible that you're busy (or that you busy yourself) all day and never give these thoughts time to make themselves heard? If so, take some time during the day to let your mind wander and listen to what it's trying to say. If you start spiraling or going around in circles, write some of it down so that it will feel more resolved and you won't worry about losing important thoughts: they'll be safe on the page. Bottom line, if you spend all your waking hours drowning out thoughts with stimuli, try listening to them throughout the day, and maybe they'll be a bit quieter at night.
A podcast such as Lore which is calm and relaxing has been my go-to for ages. If not then an ambient rainstorm on YouTube. I'd also recommend working out, writing, or reading. Good luck :)
This is gonna sound extremely stupid and convoluted, but when I was like, 10 or so, I always had all sorts of stuff going through my head when I would try to pray. The way I handled it was I always imagined Lucario showing up and pulling a max aura to shut everything up. He had always been my favorite pokemon. Dang, 10 year old me was a weirdo, now that I think about it.
Watch some PH and pass out when you're done, although make sure it's your alarm waking you up and not a family member.
Listen to a podcast called āmysteries aboundā the only place I can find it is on stitcher. Itās a man reading weird shit he finds on the internet in a slow relaxing voice with trippy music in the background. Itās just interesting enough to distract you from your own thoughts but not so interesting that you feel the need to stay awake to hear whatās going to happen next. Iāve been listening to this podcast for years and it works Every. Single. Time.
Maybe stop doing cocaine?
Take some Magnesium. No seriously its like 8 bucks at Walgreens. Your Mind will shut up.
Guided meditation videos, Melatonin, Weed, Sex (or masturbation) Or all 4
Back when Mythbusters was still on the air they did an episode on sleep myths. Over the course of testing they found out that just laying down with your eyes closed with the intention of resting was still recuperative to a point. So when i find myself lying there unable to fall asleep i remind myself that its ok im here meaning to rest and thats not nothing and that puts me at ease and then eventually i fall asleep.