1. Keep away from upsetting people. Sometimes this is easier than you think.
2. THINK of how something will affect your sleep way before you do it. If I stay at karaoke until midnight. I will have trouble sleeping. Period. It’s a trade off.
3. Know what always gives you sleep trouble and try to limit the act.
4. Take a sleep aid only when really needed. Benedryl, Vicodin, Klonopin, Ativan, Valium, etc. etc all have their place- but if you have to take one of these every night- you have a problem and need to talk to your doctor. When I had trouble with my meds in the fall ? I simply could not sleep- this was a sign my meds were not right. When I got that fixed- I started to sleep normally again. I tend to need my Ativan a few nights a month. When it gets to three or more times a week, I have to look at sleep triggers.
5. Turn off the tv and listen to a book on tape. Meditate. Turn off the lights in the house and use candles. This can really, really calm down the mind. The more light you have at night- the more stimulated you will be.
6. Drink decaf. I got used to the taste and like it a lot now. A regular coffee has 250mg of caffeine as compared to 5 mg for decaf. That is a huge difference!
Just a few suggestions. They are all common sense- but so hard. I struggle with them constantly, but I won’t stop. I want to sleep normally.
Julie
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At home, in the UK, I sleep on Tuesday to Friday,simply because of a programme on BBC radio 3 called late junction. I write my nournal to it, then it lulls me to sleep. Now I know what music helps me and am sorting out some music to use on the other nights of the week. I used to listen to talk radio, but found I started to listen to it too intently.
However, this only works if I have avoided the TV or computer for at least one hour before bed. As you say, it is the blue light. I am amazed by people who complain they can’t sleep and when I give them the idea of not watching late tv, they throw their hands up in horror.
When I staty at a friend’s I tend to stay up too late, watch tv and use the computer and the heating is on in the bedroom. I do not sleep well.
At home, I switch off tv an hour before bed, have no computer, no heat in bedroom (lots of cozy covers) and keep low light. I sleep much better.
I am not perfect. I slip into bad habits. I realise I fight sleep. All those interesting things to do (paint, write, bake) leap into my mind. I visualise these as my child self, and kindly say that we can do that tomorrow and will enjoy it better then.
Sometimes I have to just give up. Then oddly, as I am watching boring tv (repeat runs of stuff), with low lighting, and a throw over me, I begin to drift..
I have been known to be so determined in my mania to finish waht I am doing on the computer, that I have been falling asleep on the desk. Now how daft is that?
One more thing. I am becoming aware of my own sleep cycle. During the evening, I will have a phase where I feel really sleepy. It may be really early 8.30 or 9pm. If I can get to bed without waking myself up, I have a good chance of sleeping. If I miss that opportunity, I have to wait for the next sleepy phase which may not be until 1am.
I have banned all heavy discussions after 9.30pm. I have banned any talk of finances after 9.30pm. If anyone starts, I go to bed and read.
Ultimately we have to find what works for us. After two weeks of disturbed sleep I hot foot it to the doctor and get some Zopiclone.