Do not scroll phone before bed, DO NOT LISTEN TO ANYTHING on your phone before falling asleep (extremely important)
I am unable to fall asleep without watching/listening some youtube video on my phoneâŚ
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imetators@lemmy.dbzer0.com â¨2⊠â¨weeks⊠ago
Start with your sleep schedule (approx same time to bed, approx same time getting out of bed)
Do not eat 2h (3h is better) before bed
Drink more water (not juice, not milk, not tea or coffee. water!)
Enable âreduce blue lightâ on your phone and computer
Do not scroll phone before bed, DO NOT LISTEN TO ANYTHING on your phone before falling asleep (extremely important)
Try to watch sun sets (it is baked in our nature to feel tired once we witness sun to set)
Try not to use bright ceiling light in the evening (this is connected previous point. It is weird but it works)
Lower down or remove caffeine from your daily liquid intake. ABSOLUTELY NO caffeine before bed. If you are addicted to caffeine, try to limit intake to only before noon.
Magnesium helps to get better sleep for some. Try that.
You cant avoid skipping a few of these. The absolutely must ones are no scrolling/watching phone, no caffeine and no food before bed. These 3 are the worst ones at screwing your sleep.
brb@sh.itjust.works â¨2⊠â¨weeks⊠ago
imetators@lemmy.dbzer0.com â¨2⊠â¨weeks⊠ago
It is like a drug in a sense that you will have to put effort in withdrawal. You have successfully trained your brain to fall asleep only if you are listening to things, but by listening youâd be occupying your brain and it has to do work while at it. Removing phone from before and in bed would lead your brain to naturally shut down.
I used to do the same. Streams or long and boring YT videos to fall asleep to. My sleep was terrible and inconsistent. Once I have stopped doing this, it has improved drastically.
I am not telling you to read a book before falling asleep. Just do not do anything. Get in bed. Put your phone on charge. Turn lights off and fall asleep. It will take time to get accustomed to do it this way, but it will be worth it.
brb@sh.itjust.works â¨2⊠â¨weeks⊠ago
My sleep is pretty bad so I will seriously consider trying this, thanks.
can@sh.itjust.works â¨2⊠â¨weeks⊠ago
Weâre you having trouble sleeping or did you find it impacted the quality nonetheless? Because I usually have something playing but Iâm out in a few mins.
imetators@lemmy.dbzer0.com â¨2⊠â¨weeks⊠ago
I will try to be as short as possible.
I had this situation where I would struggle to fall asleep, then fall asleep after like 40 mins just to wake up 15 mins later with a feeling that I can run a marathon. Constant fear of checking time and realizing that I barely slept would add to the experience.
7 years ago I had this job where it is pretty loud all the time. Loud as in static white noise from compressed air. 8 hours in a row, non-stop. After I have left the job and moved to another country, I have found out that extensive exposure to a constant noise levels above 45+db (I do not remember exact numbers, but it was around 45db) would raise anxiety in humans. Turns out that was it. But the damage was done and I couldnât sleep even after leaving this job.
I am trying to find an article from WHO about noise influence on the human body that I read 6 years ago. Only found this.
During my study I did fall asleep with phone playing some long and boring things. But then I got my girlfriend, and when she would be at my place, I did not play anything on my phone falling asleep. I did notice that if the thing is at bare minimum requires some attention, it would keep me awake for longer. So I have stopped doing this even when she was not around. It had an effect and I began to fall asleep naturally, albeit not in an instant.
My girlfriend also complained that she has troubles falling asleep. She did use melatonin pills and melatonin spray when we met. But since she also would not use phone in bed, she quickly began to fall asleep in under 5 minutes. When she was at her place, she would scroll insta and tiktok and would not get a good night sleep. So I began tell her to drop her phone before bed. Now since we are married, she does not scroll though the night and falls asleep much faster than me.
Today I sleep way better. I do most of the things I have mentioned in my comment. No coffee, no scrolling, reduced blue light on PC and phone, no bright light from ceiling lamps, more water during the day, seeing sun set. The only thing I am struggling with is food before bed. But it is night and day to how my sleep used to be.
Sidenote: maybe, instead of an engaging content, streams or any video where human voice is audible, smooth jazz, lo-fi or a rain noise track would work better. Basically, you need your brain to wind down naturally. It wonât happen if it would keep accepting information from sound and/or screen
HoneyMustardGas@lemmy.world â¨2⊠â¨weeks⊠ago
Spoken by a true sleep specialist?
imetators@lemmy.dbzer0.com â¨2⊠â¨weeks⊠ago
Spoken by someone who had terrible insomnia with occasional panic attacks and an average actual sleep time per night of 2 hours that lasted over 1.5 years. I did fix it.
daellat@lemmy.world â¨2⊠â¨weeks⊠ago
Iâm not here to disagree Iâve gone through this and my sleep has improved. But for some reason the phone thing isnât affecting mine as much. I only do it sporadically but yeah the stable rhythm no caffeine (after 2 pm for me) and such they help. Also no alcohol!
FrChazzz@lemmus.org â¨2⊠â¨weeks⊠ago
Wasnât there a study just published last month or so that showed that the blue light from phones is super over-blown? I know I just read thisâŚ
mech@feddit.org â¨2⊠â¨weeks⊠ago
Itâs not the blue light, itâs the endless scrolling that keeps your stress level up.
HoneyMustardGas@lemmy.world â¨2⊠â¨weeks⊠ago
I switched my phone to the softer red light based screen setting on my android.