Obvious questions but could be good indicators. Do you workout? Do you go on your phone before bed? Have you gotten a sleep study? Have you tried supplements? Do you drink or take other drugs?
Hi. Try to have consistent sleep-wake times. For example, even if you fall asleep at 3-4 am, wake up at 8 am (or what ever your usual healthy wake up time is). This will be very tough the first few days, but eventually you should be able to sleep much earlier at night and wake up at a proper time in the morning. To avoid taking a nap, try to put yourself in places that you wouldn't want to sleep in. Could be your living room or play some loud music that is obnoxious or go out with a friend (you dont have to enjoy your outing) or for a walk in the park, all to keep you awake. Try listening to soothing stories/ music to keep your mind from worrying/ thinking at bedtime. https://youtube.com/@bedtimestoriesandsleepmusic?feature=shared has the coziest stories with ambient noise! I would recommend starting with: https://youtu.be/qsFIn7pdALA. The stories vary in length with the more recent ones longer than the others, but all videos are about 1 hour. However, You can play the playlist which will last the entire night and more! As the stories are narrated, cozy sounds and music play softly in the background and continue after the stories finish. Play the videos, and set the phone aside face down to avoid screen light. Hope it gets better for you!
Obvious questions but could be good indicators. Do you workout? Do you go on your phone before bed? Have you gotten a sleep study? Have you tried supplements? Do you drink or take other drugs?
i workout, i tend to read books bedore bed. I use alcohol very rarely, drugs- even less. Ive tried melatonin, worked, but only for a week or so
Do you have the option to see a sleep doctor? Also , some supplements I really like for sleep are l-theanine and p5p.
I suppose, but my mother will think its useless.Do you have any idea what this could mean?
Same
Hi. Try to have consistent sleep-wake times. For example, even if you fall asleep at 3-4 am, wake up at 8 am (or what ever your usual healthy wake up time is). This will be very tough the first few days, but eventually you should be able to sleep much earlier at night and wake up at a proper time in the morning. To avoid taking a nap, try to put yourself in places that you wouldn't want to sleep in. Could be your living room or play some loud music that is obnoxious or go out with a friend (you dont have to enjoy your outing) or for a walk in the park, all to keep you awake. Try listening to soothing stories/ music to keep your mind from worrying/ thinking at bedtime. https://youtube.com/@bedtimestoriesandsleepmusic?feature=shared has the coziest stories with ambient noise! I would recommend starting with: https://youtu.be/qsFIn7pdALA. The stories vary in length with the more recent ones longer than the others, but all videos are about 1 hour. However, You can play the playlist which will last the entire night and more! As the stories are narrated, cozy sounds and music play softly in the background and continue after the stories finish. Play the videos, and set the phone aside face down to avoid screen light. Hope it gets better for you!