Everyone knows I've had issues falling asleep since forever. I've recently worked hard at improving my sleep hygiene and for once things have improved! I wanted to share a few tips for anyone with the same problem
Tip #1 - Establish a good bed time routine. The only point of this is to trick your brain into starting to wind down; in other words تهيئ نفسك. Choose 3 things to do every night that help you calm down from the day's excitement; for me it's journaling, skincare and podcasts.
Tip #2 - For me, taking melatonin half an hour before bed does wonders if I've had a late start that day or too much caffeine. Do NOT take this regularly, just use it as an aid to kick-start a sleep routine and then discontinue as soon as you get the hang of your new sleep cycle
(Some people prefer Panadol night for the drowsiness effect of diphenhydramine; from what I recall it's associated with poorer sleep quality so you'll end up sleeping longer + more tired the next day; half life is 4.5 hours, whereas melatonin has a half life of only like 50 mins)
Tip #3 - I've banned myself from watching TV shows, movies, youtube videos past a certain hour, and I feel like as lame as it is this tip his the most effective. Whilst they seem harmless, these outlets keep my brain active. I stick to podcasts or any form of audio until I sleep
Tip #4 - Guided sleep meditation works wonders. Here is an example. youtube.com. Or try these calm stories.. This blue gold one is my favourite. I don't think I ever managed to get halfway through before dozing off youtube.com
Tip #5 - I love podcasts to death, and I've reserved some boring ones for sleep time. My fave is Sleep Whispers, where this guy whispers stories in ASMR style; another is Sleep With Me, very effective.
Tip #6 - DO NOT PULL ALL-NIGHTERS TO FIX YOUR SLEEP. IT NEVER WORKS. IT WILL WORK FOR A FEW DAYS BUT YOUR RESISTANT SLEEP CYCLE WILL BOUNCE BACK TO WHAT IT WAS. Patiently adjusting your bed time by 20 mins every night and gradually getting there is a much more sustainable method
Tip #7 - MY FAVE TIP!!!! Force yourself to wake up early enough even if you slept late - and how do I do that? I keep coffee next to my bed (in a thermos to maintain heat/cold) once that first alarm rings I drink it up & go back to sleep. By that final alarm I'm wide awake
Tip #8 - If all else fails, then watch The Machinist - a movie about a guy who hasn't slept in a year. It's physically impossible to watch this movie and not start yawning.
Tip #9 - There's nothing wrong with reaching out for professional help. Sleep disorders fall under psychiatry, and there are lots of amazing doctors in Kuwait who can help you with this sort of thing both through private and public health services.
Tip #10 - Invest in decent bedding! This is so overlooked, but a good mattress, blanket, pair of pillows and sheets can make a huge difference. There's a reason why some pillows are so ridiculously expensive, and why we all seem to get better sleep in 5 star hotels?
Last Tip - get yourself checked out. Certain thyroid disorders, vitamin deficiencies and arrythmias can contribute to sleep issues.
In the end, everyone has their life-long struggles (be it weight, discipline, mental health, work-related whatever it may be) and it's a long journey with ups and downs - my sleep hygiene is definitely my weakness but I'm getting better at it 7imdellaah. Share your tips!
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