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Sleeping is my super power - I fall asleep within two or three minutes every night. Here's how I do it.
- No caffeine ever.
- Listen to the same white noise track every night while sleeping. Your brain will recognize that the track equals time to sleep.
- Go to bed at the same time every day, even on weekends.
- Don't hang out in bed. The bed is only for sleeping or sex. No phone use in bed.
Not possible when you works different shifts
Howso? Like some nights you get off at 5pm and sometimes you're working til 9?
Sometimes I work all night
That there is your problem. Circadian rhythm is a real thing.
Yup, ok, that's like trying to sleep on extra super difficult mode. Follow all the advice you like on here, but definitely get yourself some sleep meds. A therapist can prescribe them for you, and they're typically easier and cheaper to find/schedule than a regular doctor.
That's unfortunate. Hopefully you can at least have a set schedule on most nights since you can't do it every night.
difficult when you only have 1 room
Like a studio apartment? Maybe it would help to have a "daytime setup" for your bed where pillows and cushions make it more like a couch, and a "nighttime setup" where it's made up to sleep.
more like, I live with my parents, but hey, thanks for the tip! I never thought about this, I'll try it.
To add to this. If you can't sleep after about 15-20 minutes get out of bed and do something to relax your brain. Reading or meditating works well. Definitely no phone or TV, don't read anything captivating. Read something boring you aren't into. After you feel 'sleep pressure' go back to bed.
Over time this helps your body associate the bed with just sleeping. But it takes time and dedication. Find a routine.
Also highly recommend always going to bed and getting up at the same time, even weekends.