What do you do before bed to induce sleep?

[FloridaJim57]

My wife has had trouble falling asleep lately and I was wondering what tips you could give to help her overcome this. I don't mean what type of pills or supplements do you take, I mean what actions do you take (or refrain from) to help you fall asleep. I know some people meditate, read, pray, etc. Any advice would be appreciated. Good night!

 

[pb4uski]

I'm blessed in that I fall asleep quite easily. DW finds it helpful to read in bed before going to sleep.

 

[ArmchairMillionaire]

I make sure to stay away from any type of screen (TV, tablet, or computer) for at least an hour, but usually two if I can. I also keep a novel next to the bed and try to read 15-30 pages (or until my eyes start to get heavy and I'm re-reading the same paragraph over and over)

Then I turn off the lamp and go to sleep.

 

[YellowSubmarine]

Turn on the TV and watch a lecture (Great Courses)or sleep talk from You Tube; and I set the sleep timer.

 

[jgrdarrash]

Follow the "sleep hygiene" rules. No screens an hour before bed. Heat up the feet with a heating pad for 5-7 minutes when I get into bed. During my 40's (perimenopause) I started Neurofeedback which eliminated the middle of the night insomnia which affects most women in their 40's. At that time I also switched to Cool Jams menopause night gowns. There are apps now that can help (search for CBT-I). If there are physical reasons that are interfering (pain, apnea, acid reflux etc) get those treated. Good luck to her

 

[Steelpony]

Really an individuals natural rhythms vary day to day throughout the year.

My wife and I have different patterns. It usually is the forced times to get up or go too sleep that’s the cause same with eating.

If there’s no mental or physical problem I’d just create an unwinding time, stay up longer until sleepy or maybe read a hand held book or magazine.

As the sun rises or sets throughout the year the timing will vary due to the sunrise and sunset.

 

[mystang52]

I'm a lifelong insomniac. For me, the most important thing I do is leave a written reminder next to my charging cell phone for anything that needs to be done the next day. I don't want to lie awake in bed because I needed to "don't forget to remember...." Also, I don't like eReaders anyway, but I'll read a good ol' fashioned "real book" in bed. That relaxes me and makes it a bit easier to fall asleep. Finally, I never obsess about the clock time; I go to sleep when I'm sleepy, not based on what time it is.

 

[COcheesehead]

Going to bed around the same time every night is a big help. If I vary my sleep time, my sleep score drops. Don’t consume any liquids within an hour or two of bedtime.

 

[TripleLindy]

I found a YT channel that has uninterrupted live streams of different noises. Screen is completely black, although one of our TVs still emits light when playing, so I had to switch it out. This is the one I use:

I turn this on at a low volume and it works great for me.

I’ve also gotten to where I don’t sweat it if I wake up and can’t go back to sleep. When that happens, I get up, read, watch TV, etc. If I get sleepy, I go back to bed. If not, I know that I can always take a nap during the day - the best part about retirement!

 

[ElizabethT]

Exercise every day, the importance of which for falling asleep purposes as we age cannot be overstated.

Nothing else impacts my ability to consistently fall asleep as much as this.

 

[RetiredHappy]

Back in the 90s, I used to play Julio Iglesias music softly in the background to help me fall alseep. Since I didn't understand a word of it, I wasn't tempted to sing along, and the music just soothed my mind. These days, it is a combination of the clock, and exercise during the day. When I see 10pm, I know it is past my bedtime, even if I am not sleepy, I would turn off the lights. If I am tired and sleepy before 9pm, I usually continue to read on the computer. The problem with sleeping early is that I would wake up at 4am when I should still be sleeping.

 

[MBAustin]

I read about "cognitive shuffling" in the NYT this year - here's a non-paywalled link from CNN: Cognitive Shuffling for Insomnia. Although I usually fall asleep quickly, this has worked for me when I've tried it. YMMV.

 

[Exchme]

I take 3 grams of glycine about an hour and half before bed and 300 mg of melatonin 30 minutes before bedtime (most folks that take melatonin take way, way, way too much, you need about 80 mg and your body absorbs about a quarter of what you take, so I buy 1mg pills and take 1/3 of one).

 

[pjm-7]

I have been fortunate to have a good sleep routine. I go to bed and get up around the same time every day. I also eat dinner by 5pm so that the digestive system has time to do its thing. Late dinners can keep me up most of the night, including Christmas dinner last week.

 

[street]

Had a guy tell me starts at 500 and counts backwards. He says it works for him shortly after he starts. Count sheep I was told when I was a kid and that has worked for me years ago. I don't if there is any logic or science behind that method.
I don't have any problem falling to sleep so never had to deal with it. I hope I never have too.

 

[FREE866]

Like others have said I think going to bed around the same time is key. Our bodies nervous system get trained that way. Reading whatever book I'm reading for even 10-15 minutes helps too. I sometimes do some deep breathing exercises once I lie down too. Thankfully, I get to sleep pretty quickly.

Oh and we also have a white noise machine which I love!

 

[TheWizard]

A gin gimlet seems to work well for me...

 

[Sunset]

I take 3 grams of glycine about an hour and half before bed and 300 mg of melatonin 30 minutes before bedtime (most folks that take melatonin take way, way, way too much, you need about 80 mg and your body absorbs about a quarter of what you take, so I buy 1mg pills and take 1/3 of one).

I take 5mg of melatonin to help sleep.

 

[VanWinkle]

I sleep quickly most nights, but melatonin gummy if I have any trouble.

 

[Speculator]

Box-breathing to relax, then read a book.

 

[Gumby]

I wish the young wife could sleep better. I don't think she has a problem falling asleep but she does have a problem staying asleep and has for years. She has apnea and recently has spent months on sleep studies and Frankensteining together a mask set up that she can tolerate wearing, but it doesn't appear to be helping. The recorded apnea incidents don't correspond to the times she is awakened. The sleep doctor is at a loss to explain it.

As for me, I have been blessed with the ability to sleep at the drop of a hat, anytime and anywhere.

 

[Exchme]

I take 3 grams of glycine about an hour and half before bed and 300 mg of melatonin 30 minutes before bedtime (most folks that take melatonin take way, way, way too much, you need about 80 mg and your body absorbs about a quarter of what you take, so I buy 1mg pills and take 1/3 of one).

Got my units wrong on melatonin. I take 0.3 mg of melatonin. I split a 1 mg pill. Your body wants about 80 micrograms and absorbs about a quarter of what you take, so take 300 micrograms - 0.3 milligrams.

 

[pacergal]

Go to bed about the same time each night.
Warm shower, soft jammies, meditative breathing when I first get into bed.
Play solitaire or word puzzle game--I know it's "screen time" but it is part of my routine and actually relaxes me.
Room is dark, but do have a couple red light night lights (studies vary on red light and their effect on sleep).
I may have some "Sleepy Time" tea late evening if I start having multiple nights trouble sleeping, or I have Rx trazodone from PCP

 

[Diogenes]

Nobody has mentioned the obvious pre-sleep activity. I'll refrain from directly mentioning it too, for fear of getting banned. But it makes a substantial difference, both physiologically and psychologically.

 

[engineernerd]

Nobody has mentioned the obvious pre-sleep activity. I'll refrain from directly mentioning it too, for fear of getting banned. But it makes a substantial difference, both physiologically and psychologically.

Ha, ha, but sadly there is some evidence that this may be more reliable for men than for women.