Sleep aids - what works best for you?

[Kindra178]

Bpn Peak sleep.


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[KrisM]

does this stay on your face if you roll over?

About half the time I wake up with it still on. I think if I tucked the ends under my head it would stay longer. I'll try that tonight and let you know. But since my reason was initially to block the light, by the time I roll and lose it, it's dark.

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[StantonHyde]

I have issues with sleeping due to medication I take and the fact that I am a light sleeper. So I have a mixture of things:
Melatonin 2 hours before bedtime. Right now, I am on 7-10 mg of melatonin. Start low--like with 1 mg, maybe 3. But start as low as you can.
Earplugs---just regular foam ear plugs
Sound machine--love it! when I wake up, my brain just locks onto the white noise and I go back to sleep. When traveling by myself, I use my phone and a white noise app. If I am sleeping in the same room as DH, I wear a headband that has speakers in it. I can sleep in it and the noise is enough for me to hear but not bother DH
Sleep in separate rooms. I don't have to deal with his snoring!!!!
I stretch every night before I go to bed--same stretching routine for over 35 years. Sets my brain to sleep mode
If all else fails, then I will take a Unisom (not the Benadryl kind, the duc (something I forget right now) kind). That helps a lot.

[elektra]

Thanks for all the replies and ideas!
At home I do have things pretty dialed in with some of the same things mentioned here like a sound machine and weighted blanket. The earplug suggestions reminded me that I also have the Bose sleep buds but I never loved them for various reasons.

So I think what I'm going to try next is some kind of supplement that has melatonin and see how that goes.

[KrisM]

The weighted mask did not stay on last night when I tried to keep it wrapped around me. It usually just lands near my pillow and I don't notice it, so it works for me. Hope you can find something that stays on better.

[JustMe]

I just wanted to throw in here that I take Ashwagandha for sleep.. Its amazing for me. I think in some way it helps with adrenals and that is my issue. I don't know if there are any problems with using it long term (if anyone knows, please post), but it works for me in ways that nothing else has, in part because I think it reduces the stress response, etc.

[essnce629]

I have a pretty detailed sleep hygiene routine:

All the lamps in my house have smart light bulbs. After dinner I turn off all overhead lights and at 9:30pm (or sometimes 9pm) all the lamps in the living room and my bedroom dim automatically. I use the Twilight app on my phone and that automatically kicks in around then too as a blue light filter/blocker. I take 1mg of melatonin every evening about an hour before I plan to go to bed, right before getting in the shower. Studies show that lower doses of melatonin work best and you should start at 1mg. People with ADHD/ASD tend to have lower levels of naturally occurring melatonin and studies show they may need a higher dose. When I take a shower I shut the bathroom lights off completely (even though they're on dimmers) and shower with a bright nightlight only! If I'm not tired I'll shower with a lavender shower steamer (1 lasts me 2 showers). In bed I sleep with 3 fans on, windows open, and an air purifier which acts as white noise and keeps the room freezing, which is better for sleep. To stay cool, I don't sleep with clothes on. In bed, if not yet tired, I do a session with my massaging/heated eye mask. It plays relaxing music and auto shuts off at 15 minutes. Then I put on my bluetooth sleep headband and listen to my deep sleep hypnosis. I'm always asleep by the time it's done (35 minutes). On the weekends when I'm sleeping in I use an eye mask. I also take magnesium glycinate every night at dinner. My bedroom is also complete blackness, with blackout shades and curtains and all tiny power lights on the TV, laptop, air purifier, etc covered up.

When traveling I try to do the same sleep hygiene routine. Air conditioner is put on freezing in the hotel room, I cover all annoying lights in the room (like the microwave clock), and use a travel sound machine.

Melatonin
https://a.co/d/3JLVEyG

Massaging Eye Mask
https://a.co/d/fnGUeKI

Lavender Shower Steamers
https://a.co/d/hMT1IoB

Magnesium Glycinate
https://a.co/d/3UsYmYk

Bluetooth Headband
https://a.co/d/amDqnhv

Free Hypnosis (there's multiple sleep ones)
https://www.freehypnosissessions.com...osis-sessions/

Travel Sound Machine
https://a.co/d/atlqE3m

Eye Mask
https://a.co/d/awl921K


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[chlobo]

I just wanted to throw in here that I take Ashwagandha for sleep.. Its amazing for me. I think in some way it helps with adrenals and that is my issue. I don't know if there are any problems with using it long term (if anyone knows, please post), but it works for me in ways that nothing else has, in part because I think it reduces the stress response, etc.

Do you take it at a particular time?

[gatorsmom]

Wow, thank you for typing that all out, Latia! My Dh has a terrible time staying asleep. I’d like to incorporate some of your ideas at our house but I have some questions that I hope you don’t mind me asking. Do you need all these steps because you have a hard time falling asleep or staying asleep? Do your kids sleep ok or did you start some of these steps to help them sleep too? In short- why did you need all that (no criticism here because there are lots of reasons people can’t fall asleep or stay asleep and so some of your techniques might be helpful for us and some might not). What are the steps you can’t sleep without? Like which ones are most helpful for you?

[niccig]

I have a pretty detailed sleep hygiene routine:

All the lamps in my house have smart light bulbs. After dinner I turn off all overhead lights and at 9:30pm (or sometimes 9pm) all the lamps in the living room and my bedroom dim automatically. I use the Twilight app on my phone and that automatically kicks in around then too as a blue light filter/blocker. I take 1mg of melatonin every evening about an hour before I plan to go to bed, right before getting in the shower. Studies show that lower doses of melatonin work best and you should start at 1mg. People with ADHD/ASD tend to have lower levels of naturally occurring melatonin and studies show they may need a higher dose. When I take a shower I shut the bathroom lights off completely (even though they're on dimmers) and shower with a bright nightlight only! If I'm not tired I'll shower with a lavender shower steamer (1 lasts me 2 showers). In bed I sleep with 3 fans on, windows open, and an air purifier which acts as white noise and keeps the room freezing, which is better for sleep. To stay cool, I don't sleep with clothes on. In bed, if not yet tired, I do a session with my massaging/heated eye mask. It plays relaxing music and auto shuts off at 15 minutes. Then I put on my bluetooth sleep headband and listen to my deep sleep hypnosis. I'm always asleep by the time it's done (35 minutes). On the weekends when I'm sleeping in I use an eye mask. I also take magnesium glycinate every night at dinner. My bedroom is also complete blackness, with blackout shades and curtains and all tiny power lights on the TV, laptop, air purifier, etc covered up.

When traveling I try to do the same sleep hygiene routine. Air conditioner is put on freezing in the hotel room, I cover all annoying lights in the room (like the microwave clock), and use a travel sound machine.

Melatonin
https://a.co/d/3JLVEyG

Massaging Eye Mask
https://a.co/d/fnGUeKI

Lavender Shower Steamers
https://a.co/d/hMT1IoB

Magnesium Glycinate
https://a.co/d/3UsYmYk

Bluetooth Headband
https://a.co/d/amDqnhv

Free Hypnosis (there's multiple sleep ones)
https://www.freehypnosissessions.com...osis-sessions/

Travel Sound Machine
https://a.co/d/atlqE3m

Eye Mask
https://a.co/d/awl921K


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Latia, does the eye mask stay on when you’re sleeping?? I have to keep readjusting mine during the night


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