Here's my anecdata on getting better sleep. I've struggled with sleep a lot, I still do but not as much to the extent of previous years. I used to be at "Welcome to Hell, prepare to suffer, you'd wish you'd not be awake." (if one would follow this to its logical conclusion, one could see why this is problematic) And it is now at: "If you'd have slept 9 hours instead of 8, you'd probably feel at peak mental condition mate, try to sleep 9 hours, you can feel you could use the extra hour in this particular case :)"
I suffer from two things: being able to fall asleep and waking up after 4 hours.
Here's what I currently do/use/what works:
1. Airpods Max for suppressing noise in my room [1]. Plane flying by? I didn't hear it. The soft white noise is also nice. Playing music at night can sometimes regulate my mood. I don't sleep with it every night, only when I notice things in my room are too loud.
2. 0.3mg melatonin (taken 1 hour before sleep).
3. 10mg CBD (taken 1 hour before sleep).
4. A girlfriend to hug with during the night.
5. Meditation: in most cases this doesn't work at all, but around 10 to 20% of the time it knocks me out cold and then it's all I need.
6. Blue light blocking glasses (Flux for real life :) ).
7. A cold-ish room.
8. A heavy weighted blanket. This is especially helpful when I really feel like turning all the time, the heavy weight tires me out physically.
9. A sleeping mask.
These 9 things completely solve for being able to fall asleep. I don't have issues with it. They partially solve for being able to stay asleep. I sometimes still wake up. However, I have a higher likelihood to fall back asleep because the CBD + melatonin make me feel a bit woozy. Moreover, my girlfriend (if she's around), meditation, my heavy weighted blanket and chill music with Spotify + Airpods Max can all play their part.
[1] I have tinnitus so I need something over my ear as earplugs will amplify my tinnitus. Because of this, I need the best noise cancellation for headphones, and in my testing the Airpods Max won hands down. Moreover, it was the only white noise I could tolerate. I've tested Sony and Bose as well. Their white noise sound is too loud for me to be able to comfortably fall asleep. The white noise of the Airpods Max lowers my tinnitus a bit, but in return I hear white noise, which to me feels like a different tinnitus, albeit a bit nicer. I do suffer a bit in comfort and need to fix that with extra pillows which makes my position in bed a bit weird. If anyone has alternatives for this tip / setup (e.g. something else than the Airpods Max?), I'm curious :)
I suffer from two things: being able to fall asleep and waking up after 4 hours.
Here's what I currently do/use/what works:
1. Airpods Max for suppressing noise in my room [1]. Plane flying by? I didn't hear it. The soft white noise is also nice. Playing music at night can sometimes regulate my mood. I don't sleep with it every night, only when I notice things in my room are too loud.
2. 0.3mg melatonin (taken 1 hour before sleep).
3. 10mg CBD (taken 1 hour before sleep).
4. A girlfriend to hug with during the night.
5. Meditation: in most cases this doesn't work at all, but around 10 to 20% of the time it knocks me out cold and then it's all I need.
6. Blue light blocking glasses (Flux for real life :) ).
7. A cold-ish room.
8. A heavy weighted blanket. This is especially helpful when I really feel like turning all the time, the heavy weight tires me out physically.
9. A sleeping mask.
These 9 things completely solve for being able to fall asleep. I don't have issues with it. They partially solve for being able to stay asleep. I sometimes still wake up. However, I have a higher likelihood to fall back asleep because the CBD + melatonin make me feel a bit woozy. Moreover, my girlfriend (if she's around), meditation, my heavy weighted blanket and chill music with Spotify + Airpods Max can all play their part.
[1] I have tinnitus so I need something over my ear as earplugs will amplify my tinnitus. Because of this, I need the best noise cancellation for headphones, and in my testing the Airpods Max won hands down. Moreover, it was the only white noise I could tolerate. I've tested Sony and Bose as well. Their white noise sound is too loud for me to be able to comfortably fall asleep. The white noise of the Airpods Max lowers my tinnitus a bit, but in return I hear white noise, which to me feels like a different tinnitus, albeit a bit nicer. I do suffer a bit in comfort and need to fix that with extra pillows which makes my position in bed a bit weird. If anyone has alternatives for this tip / setup (e.g. something else than the Airpods Max?), I'm curious :)