Right now, I go to sleep 1+ hours after I actually settle in bed. I toss and turn and my mind never chills out. I was just wondering how I can shift my routine to get to sleep faster. Right now I just throw a podcast on and hop in bed.
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I just noticed that it was in English originally hahah, my bad Well first of all u gotta check your diet, just cut sugar. Also, there r foods high in tryptophan that can help u fall asleep, like tuna, chicken and milk (they’re some of the better sources). Taking a hot shower like 2 hours before bed can help too, coz it cools ur body down afterwards and makes it easier to fall asleep. And don’t forget about working out, it helps ur muscles relax, but I wouldn’t recommend doing it too late coz it can raise ur heart rate and actually make things worse. If u need something that works in the moment, try slow deep breathing with a long exhale and holding ur breath for a bit. A sleep mask can help too. There’s honestly a lot more things but I think I’ve already said a lot🙇🏻
If I can’t sleep I listen to a kids bedtime story with a sleeptimer, bonus points if you already know it (it gives me input without actually being interesting enough to stay awake for)
I stay up until real tiredness hits, then I do cocktail (l-theanine, glycine, magnesium bisglycinate) and wind down with only warm dim lights. sometimes I watch series/whatever to get last dopamine before sleep. And when my eyes start closing on their own I'm out in minutes
To start, you need to sort out your diet, simply less sugar, plus there are foods rich in tryptophan which helps you fall asleep, such as tuna, chicken, and milk (they are leaders in content). If you take a hot shower two hours before bed, it will also help cool your body and fall asleep faster. Don't forget about exercise; it helps muscles relax, but I don't recommend exercising late because it will increase your heart rate and only make things worse. If we're talking about instant tricks, these are rapid blinking, deep breathing with a long exhale and breath-holding, and a sleep mask. There's a lot more to add, but I think I've already said too much hahaha.