What non-medical methods or tools do you use most often to try and improve your sleep?

[MaddieHU]

Good morning Sleep Matters Community!

What non-medical methods or tools do you use most often to try and improve your sleep?

A) Apps?

B) Any lifestyle changes?

[WestysWifey34]

I use an app called "insight timer free meditation app", which has loads of different meditations on it & you can also socialize with other world wide users & see what meditations they have been listening too. I have found the app to be the best meditation app out there so far.

There are thousands of meditations all different to do with sleep, relaxation, stress, weightloss, guided meditations, mental health meditations, body focus meditations & so many other different ones.

It is well worth taking a look, it's all free & is extremely good for relaxing, switching your brain/thoughts off & also 60/80min guided sleep insomnia meditations which (on the very odd occasion) has even put me to sleep & for an extra hour than I normally sleep for.

Here is the link for anyone who would like to try it;

play.google.com/store/apps/...

I hope you find it as useful as I do to help me relax & to also learn more about meditation practice by using the guided meditations.

#AddedBonus

#InsightTimerFreeMeditationApp

#GooglePlayStore

[MiniMum97 in reply to WestysWifey34]

Thanks for the tip. I’ve downloaded that app to check it out.

[WestysWifey34 in reply to MiniMum97]

Your very welcome, hope it helps 😊

[sicklecellnews in reply to WestysWifey34]

Many thanks. Will also download the app and try it out.

[Bassman65 in reply to WestysWifey34]

I have also been using insight timer for over a year now, very good app

[MiniMum97]

I’ve tried loads of things but not much works. I have to sleep separately to my husband. I don’t check clocks if I cannot sleep. I have to have complete silence. Not going to bed hungry. Eating carbs if I can’t sleep definitely helps. And getting up and out of bed for five minutes then going back can break the tossing and turning cycle. Not being too hot or too cold.

I’ve tried most sleep hygiene methods but they’ve not worked sadly.

[checkmypulse]

Before the CPAP and to try to improve snoring and apnea issues which disrupted sleep, I tried a range of different pillows and aids to hold the tongue, chin straps and a device called SomnoCushion which was the most successful. An air filled cushion, looked like a small back pack which kept me on my side all night! Problem was that eventually my arm started aching due to constant pressure!

[LDloveslattecoffe]

No problems going to sleep its staying asleep - usually CPAP helpd

[Hidden]

Both of my sleep issues - RBD and OSA require medical intervention so no non-medical alternatives

[soulboy118]

I just use self hypnosis, I talk each part of my body into a state of restfullness, sometimes this takes more than one go but it always works and it helps to focus the mind on one task

[JeffMett]

I've tried relaxation methods which I learned with my classes on persistent pain where you learn to relax your body and cause you to feel sleepy. Also I've CD's that are supposed to help you sleep but a lot of them use the sound of running water I've got enough trouble with type 2 diabetes. I am reluctant to use all lotions and potions that you see in shops because of the amount of medication I take already.

[MrEd44]

I use a CPAP. Also use Alexa's Sleep Sounds such as "Forest Night" or "Frog Sounds" to relax and wind down when going to sleep. I use a special pillow that redices neck pain.

[Calvados1]

I go to chair based yoga once a week and do 30 mins of exercise every morning. I also Walk for about 30 mins 2 or three times a week. Meditation also seems to help. I only take fostair inhaler at night for my breathing and use my c-pap.

[sicklecellnews]

In the past I tried self-hypnosis, failed cause I feared losing control. Also used some electronic gadgets. Failed.

Nowadays, whenever I can discipline myself to do it, I practise holding breath control - breathing deeply,holding and releasing slowly. Surprisingly, it works some 70-80% of the time. The problem is, if I wake up during the course of the night, that's it! No more sleep!

[deegan]

I have tried Yoga, mindfulness, walking etc. I also have the bedroom pitch dark and make sure there is no noise. I read before going to sleep. No problem getting to sleep usually except a couple of times a week. Problem is staying asleep do have to say any method I have listed above does not work.

[Johnny-One]

Hmm this is an interesting one ...

A) Apps?

The short answer is none. Being a computer scientist I have thought about venturing down the App route, but none quite did it for me. My mobile has a sleep monitor but it relied on you entering your sleep patterns manually. The only things that would really help would be a wearable, such as a watch, but I am not convinced the technology is ready for this yet (cynic). I have a really low heart rate, so how would it know the difference between me resting, relaxed and sleeping. How would it know that I had nodded off on a train / in a meeting as opposed to me just sat peacefully trying to listen to some music or reading?

The only technology I was really convinced was working was when I went for sleep latency tests or when I went for a full polysomnogram. I really do not fancy walking around with that many wires attached to myself.

B) Any lifestyle changes?

The primary lifestyle changes I have made are going to bed and getting up at the same time each day, irrespective of whether I am on a weekend or not. Please note that sometimes I am awake a little earlier so do get up, bu I still go to bed at the same time.

I find the good old fashioned things help, for example a cup of warm milk before bed, no stimulants on an evening, such as coffee or tea, wind down an hour before bed, etc. Once again note I do not drink tea, coffee or alcohol so that is not too hard for me.

I do not go out on evenings.

There are the main changes.

[RLSEXP]

I use a number of Calm/Sleep/meditation/sleep story Apps which help to calm me down at night. Some of these are free but I found the best ones had to be purchased.They are really helpful, but I am a side sleeper. The pressure of the headphone plug hurts my ear and a lot of the time wakes me up, if I have managed to get to sleep. Most nights I have to get out of bed to deal with my Restless legs and so after my "RL ritual", I sit in another room and have hot milk and read. Sometimes I complete a series of yoga/stretching exercises for about 10 minutes. Most of the time after 2 hours of all these alternative methods I end up taking a sleeping tablet. I am very active - bike rides/walks and dancing 3 nights a week so it is not as if I am not tired and ready to go to sleep at night.

It is extremely difficult trying to fall asleep with your legs "twitching and jumping" or lying there waiting for it to happen.

[Lybra]

I have found the best way is to relax completely, using the method of starting at my feet and gradually the rest of my body. It was not easy to start with but effective, I know when I have reached the correct stage, when I feel a floating sedation.

[Nixinoo]

Go to bed when I'm really tired otherwise I'll lay there with my thoughts.

[mrsk06]

I've tried apps that help you meditate and music and so stones they help but not all the time doesn't help that th car comes bouncing on the bed either at 5am wanting his breakfast too

[nakedphil]

nothing works, unable to change circumstances, unable to forget nightmares eg from hospital mistreatment

[WestysWifey34 in reply to nakedphil]

😥how awful, I'm so sorry u have had to deal with that. Likewise I'm sorry to say, so I know how u must be feeling.

[Bumley]

Have no problems falling asleep but find the noise from my BPAP machine strangely soothing!

Short answer is none and have not found the need.

[iknow_iunderstand]

The two non-medical tools I use most frequently are using a mindfulness technique - as I lie down, I start counting backwards from 100 to 1 and, surprisingly, playing a Bingo Game on my phone.

The counting technique surprised me! It almost always works. Intrusive thoughts have always kept me awake. I close my eyes and slowly count, visualizing the numbers as I count to help prevent my mind from wandering. It's very effective for me.

I also play a Bingo Game on my phone, which surprised me by making me sleepy. I have NEVER been able to play games that had "competition" in them - not even competing with myself. It causes too much anxiety & I have hated competition since I was a child.

So I play the game with the volume and animations off and at the "slow" rate. I don't have a regard for points, just merely playing. Within 5 to 10 minutes, I can easily fall asleep. When I wake up during the night, I play a game or 2 and fall back to sleep!