1. Set an alarm for a time you want to wake up in the morning. Set an alarm time for you want to go to bed. Set up several alarms before your bed time alarm at 2-3 minute intervals. Get up at each alarm and do what you would normally do when you wake up (like get up to go to the bathroom etc.) then go to bed after you've done that. After each alarm you'll start to feel more tired and when your real alarm goes off in the morning your body will remember to do the thing you usually do, if that makes sense?
2. Don't eat anything at least 2 hours before you go to bed. I think?
3. I don't mean to sound perverted... But wear as little clothing as possible, you're skin can "breathe" much easier while you sleep this way so it helps you feel more rested.
4. Exercising during the day definitely helps. I've definitely been getting better sleep since I started. Though for some reason I'm up 2 hours later than I usually am today. Oh well.
5. The hands down your pants thing... You know >_> I think that might be accurate... "That" is supposed to relieve stress and release endorphins so maybe it's relaxing? And uuuh... Well personal experience >_>
My methods:
--I don't look at the time because that will make me think things like "now I can only get 5 hours of sleep" and things like that.
--I keep my room as dark as possible by getting the darkest, thickest curtains I can find and wear an eye mask if it gets too light in the morning.
--I keep my room very cold.
--I sleep with a fan on for the soothing noise.
--If I can't sleep for a while and keep thinking about things, I try to think of nothing and make my mind totally dark.
--I have also noticed when I have been lying awake unable to sleep for a while, if I get up and use the bathroom it is easier to sleep even though I didn't feel like I had to use it before.
I also read somewhere that trying to stay awake/keep your eyes open works the best for getting to sleep but I haven't tried that much.
Look up the 4-7-8 breathing method.
Count while breathing
Inhale through your nose for 4 counts
Hold your breath for 7 counts
Then exhale for 8 counts. When exhaling, put your tongue loosely on the back of your upper teeth, you want to sound like a deflating balloon.
Do this 4-7-8 four times and no more. It will lower your heartbeat and give you a more relaxed feeling.
Look up more info on it to get the full idea of it.
If you spend a lot of time on digital devices, perhaps use the twilight app or flux to help you produce melatonin and slowly regulate your sleep cycle.
Otherwise, I tend to sleep quickly when taking really slow breaths.
your brain has gotten a routine down and has associated instagram with sleep. Have you ever been on it during the day and suddenly felt very run down/tired? You gotta create a new routine. Maybe spray your pillow with some lavender and then your brain will start to associate that scent with sleep. (lavender also naturally helps you sleep/relax anyways). Play a certain song or get one of those "sleep helping" apps that plays ambient sounds on replay. Maybe do whale songs instead of like rain or traffic bc if you're driving one day but you use traffic as your sleep sound, you may get super drowsy while you're sleeping and idt that would be very safe lol. I turn my lights off in a certain sequence, I turn my alarms on, and turn off any and all lights I can, I point the fan towards me and that's my little routine. Do some research! Also look up sleep cycles! Sleepyti. me ...... helps me a lot!
