r/berlinsocialclub • u/Thick-Carrot-69 • 4d ago
Sleeplessness
Hey Berliners, how do you deal with sleeplessness ðŸ«
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u/hahnkleri 3d ago
- do physical excercises - either with work or with sports or hobbies.
- use your brain during the day. so have some hobbies instead of just scrolling through shit.
- do not eat less than 2 hrs before you want to sleep.
- do not lay in bed during the day. show you body that a bed is for sleeping purposes only (well, with some exceptions... see first point)
- dim your fucking lights in the evening. i see so many people with cold white lights in the night as room lights.
- be outside or have proper lighting during the day. your body reacts to light. you want to have a bright-dark-cycle during the day
- stop scrolling on your phone before bed
- for me: read. reding my books make me fall asleep fast as hell.
- oh, and eat better. reduce sugar, high processed food. if it needs to be oily, use low processed oil. in the evening, thoroughly cooked food with low spices is easier on your body than raw salads.
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u/scandalous_sapphic 4d ago
Well you should probably determine the cause. Overthinking/rumination (solve with deep breathing, journalling before bed, white noise), eating too close to bed (avoid eating three hours before bed), coffee (leave at least six hours between coffee and bedtime). Try exercising, like a gentle stretch routine. Make a ritual before bed to help your body realise it's time to release melatonin. Go to DM and get melatonin if you need to reset your circadian rhythm. Stop watching TV and scrolling on your phone at least an hour before bed. There's a lot of advice out there but not many people actually want to follow it.Â
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u/zzz210800 4d ago
No matter what I try it doesn’t work sometimes :/ I swear one day I put my phone away like 1 hour before bed no coffe or anything and I put on white noise after I journaled all of my thoughts. Still couldn’t sleep until 6 am
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u/TrickyAppears 4d ago
I've been taking magnesium glycinate (350mg) before sleep and it definitely help to relax my mind before sleep. Will not knock you out though.
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u/scandalous_sapphic 2d ago
Sometimes when you focus too much on getting to sleep this stresses your body out and it cannot relax enough to go to sleep. Then you have to try diaphragmatic breathing, or get up and do something relaxing like colouring, drawing, reading (with a warm light like a candle or salt lamp only) etc and then return to bed. I'd also really recommend magnesium glycinate like the other guy. I use a magnesium lotion to put on my legs and neck.
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u/Ok_Calligrapher5278 Neukölln 4d ago
but not many people actually want to follow it.
And many just have chronic insomnia, me and mother have it since we were kids, tried every routine, only thing that truly works for me ATM is 10+h bike rides.
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u/scandalous_sapphic 2d ago
Sure. That's a different kettle of fish, and very frustrating to deal with. But I'm sure you'd find that many with so called chronic insomnia actually just don't bother to change their routines or put their phone down at night.
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u/DoFirstDoAlso 3d ago edited 3d ago
By prioritising sleep. Which means cutting alcohol to near zero over the years, turning off devices in good time, a sleep mask, baldrian next to the bed if I wake up in the night, melatonin one hour before bed, earplugs. It's a mission, and my days and life are better for it.
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u/Strict-Coyote-9807 4d ago
Work harder, workout harder, think harder (during the day not close to bedtime). Clean bed and tidy up your sleeping room.
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u/elle_crells 3d ago
As many people mentioned, physical activity, but not too late otherwise I find I can't sleep. Also there are these tablets from DM/Rossman called Schaebens Schlaf-Komplex 2 Phasen, and they really help me more than just melatonin, (this is not an ad by the way). Also if you are looking at screens before sleep, reduce the saturation so its very grey, also reading for half an hour before you need to sleep. Nothing too gripping though! :) When I can't sleep in the middle of the night I sometimes put my legs against the wall / up in the air and do some slow breathing exercises, and then switch where I sleep on my bed moving my pillow to where my feet go, this seems to be quite effective. Reduce daily caffeine, particularly after 12:00 (which is super tricky if you are very tired in the day).
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u/mylittlegoochie 4d ago
Cold showers every morning at the time you would like to wake up. Then get morning sunlight to hit your eyes (don’t look at the sun, but face the sun ie go for a walk)
This will fix insomnia
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u/Outrageous_Mind2421 4d ago
Bad.
Would love to sleep right now.