Do relaxing activities before bed.

Understand it's a skill you can practice. Close your eyes, get comfy, relax your body, find a happy thought.

I'm able to sleep almost immediately basically wherever I lay my head, so I've never really had any problems sleeping. However the most important change I've ever made for sleep quality was how I consume caffeine. Yes, I believe you can fall asleep while totally wired, I can too. The problem is that the sleep quality will be terrible and definitely can contribute to insomnia.

So first, the FDA nailed the appropriate amount of caffeine in a day. Don't consume more than 400mg in a day, and keep track. Too much caffeine with overstimulate you and will contribute to any feelings of anxiety while awake or trying to sleep.

Second, stop consuming caffeine several hours before bed. The biological half life of caffeine is between 6-8 hours, so if you have 400mg at 2pm, you'll still have roughly 200mg in your system at 10pm. That's where your sleep quality will get impacted. My personal rule is that I should space out my consumption over the morning, and stop having any caffeine at all in the afternoon.

Step 1: Acquire idiopathic hypersomnia

Step 2: Sleep and never stop

It's really simple: you stfu and listen.

Turn off the narrative, the inner monologue, the train of thought. You probably can't shut it down completely - that's okay, just let it go each time you notice it.

Meanwhile, the back of your mind is constantly generating chatter. Passively eavesdrop on that chatter. You won't be able to make much of it out, it's mumbling and disconnected scraps, like someone else's conversation across a cafe. That's okay. Just kind of tune in; if you get stuff, you get stuff.

Being still enough to listen relaxes your body, and the listening-state and the space you create for it soon fills up with dream-gibberish - and that segues smoothly into actually dreaming.

Jerkoff without porn

Have a 2 year old that falls asleep at 9, wakes up at 2:30ish Falls asleep at 4:30 after 2hrs of struggle and the wakes up at 0630.

Warhammer 40K lore.

No phone, No light, no noise, slightly cold temperature, read a book, have vigorous sex.

Alternatively some strains of weed also work allegedly.

Don’t drink coffee or tea past 4:00PM

Exercise. If you aren’t physically tired you’ll have a hard time falling asleep. Most people with physical jobs have no problem sleeping.

Working out helps a bunch.

Medication:

Diphenhydramine 50mg.

Then diphenhydramine + Melatonin (20mg) (if I want to be dead asleep but will be groggy in the morning. Only used as last resort).

Take 1 g of niacin and 1 mg of melatonin right before bed.

I heard the US military swears by a bodyscan meditation exercise. That works for me, or at the very least calms me way down. Sometimes I'll try and take a short walk through the night, because I love it, but thinking about leaving the bed an getting ready for outside makes me very sleepy :) . Good luck falling asleep, unwanted awakeness is super boring and gets old really quick.

In addition to all the above, I found a weighed blanket really helped me. Make sure your room is very dark, pitch black. If it is not, upgrade your blinds or a sleep mask. I got one that's simple and cotton and it works wonders.

Now its winter I also have a heated blanket.

Progressive relaxation. Seriously.

How To Trick Your Brain Into Falling Asleep | Jim Donovan | TEDxYoungstown https://www.youtube.com/watch?v=A5dE25ANU0k

Meditation works really well for me.

dont move at all. get comfy, then stop moving. dont even scratch a slight itch

This is what I tell my children, get comfy, relax your body, close your eyes, and think of something happy.

Anesthesia

• Only lay in bed for sex and sleep, nothing else.
• Make sure your screens are off or have an orange filter for nighttime.
• Toke it up, if you want and it's legal, about 20 minutes before bed.
• Go to bed around the same time each night.
• and the most important... INVEST IN A GOOD MATTRESS!

Not affiliated at all, just a customer, but AmeriSleep beds have been the best beds I've ever laid in! They have just enough give in firmness to avoid hip pain while sleeping on my side, but support those pressure points evenly with your spine.

Controlled breathing

Jack off first