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Quitting/Taking a long break from cannabis, and my sleep has been awful for the last week and a bit. What do you folks like to do to get ready for bed? (sh.itjust.works)
submitted 4 months ago by Cracks_InTheWalls@sh.itjust.works to c/casualconversation@lemm.ee
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Been through this before, so I know it gets better eventually, but what do you folks generally do to optimize beddy-bye time? To the insomniacs, what are some things you do in the wee hours/early morning for a relaxing start to your day?

This morning's choice is checking out the music of Casiopea - saw them mentioned in a meme here recently, then later on saw one of my favourite gig spaces has a great local fusion jazz band doing a show covering them at the end of the month. Very chill, feels like menu music of a mid-90s Japanese 3D game in a very good way, lol. Funny how these things happen sometimes, kinda like seeing the car model you just bought everywhere on the road shortly after purchase.

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[-] tiredofsametab@fedia.io 6 points 4 months ago
  • 6 hours before bed: no more caffeine intake. Some people may need to go as high as 12
  • 3 hours before bed: no more food. No more drinks with sugar/substitutes.
  • 2 hours before bed: no more drinks (not everyone needs this; I have to pee a lot and getting out of bed just before falling asleep or waking up midway sucks)
  • 1.5 hours before bed: shower followed by hot bath. Especially if you're somewhere like Japan where insulation is a joke and everything is drafty and cold currently
  • 1 hour before bed: no more active content (games, study, etc.) and preferably no serious content. Watch/read something only for pleasure, meditate, etc. ideally, avoid blue light and bright light in general.
  • bedtime: no screens nor lights. Cooler, comfortable temperatures are good. Have comfortable sheets, bedclothes (if you wear them), potentially blackout curtains, etc. and keep them clean

Also, if at all possible, wake up and go to bed at the same time every day including weekends.

This works for me when in the system. The only bad part is if I'm on call or on holiday, my schedule easily gets smashed and takes a long time to get back (some people are luckier and can adjust instantly). Edit: Also, try to make sure you ARE getting light during the waking hours, preferably natural light; this helps with your body's natural rhythms.

Edit2: also, try to move. Being fully sedentary is hard mode. Also lol at the downvote. At least say why. I realize not everyone is able to do all those, if that's what your after, but this has all helped me.

this post was submitted on 07 Jan 2025
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