Made myself busy and tired during the day,
drank a lot of water like a fish,
ate fruits and vegetables to attempt healthy lifestyle,
sweat myself,
plank....strecthing.....,
if I couldn't sleep at night then I tried not sleeping the whole day until night comes
so far it somehow works huhu
Read a chapter book
Eat things that are high in carbs and protein (like Dairy: milk, cheese, yogurt
Soy: milk, tofu, soybeans
Whole grains: breads, cereals
Rice, oatmeal
Seeds: sesame, sunflower, flax
Nuts: hazelnuts, peanuts, walnuts
Beans, lentils, chickpeas
Protein: eggs, cold cuts, peanut butter
Fish: salmon, halibut, tuna
Calcium rich: kale
Magnesium rich: almonds
It takes about an hour for the tryptophan to reach your brain, so plan ahead and do not eat right before sleeping! Here’s some thing u can eat as a snack...
Cereal and milk (whole grain and low in sugars)
Whole grain peanut butter sandwich
Oatmeal or oatmeal cookies with milk
Whole grain tortilla chips with hummus
Yogurt with nut toppings
Things to avoid:Caffeine: coffee(of course), chocolate, cola, tea
Junk foods or processed carbs
Foods high in fat, oils or spices
Alcohol, nicotine(if u smoke)
Also do something that has your body do work....such as what said above (reading. Excerise, meditate)
First of all you should go for a walk every eveing before going to sleep. Then - strict regime. You should go in bed everyday in the same time and not too late. Calm music, relaxing aroma baths and so on... It could sound a bit stupid, but it really works.
Set a routine and stick to it. If you don't have one already, it's gonna be hard but keep trying to get a routine down. Part of having a routine is sleeping at a regular time.
Unplug from your phone, laptop, pc, tvs, gaming stations, etc. at least an hour before sleeping.
Exercise - I've had trouble sleeping for years but I've always slept like a baby on days when I exercise. Exercise is not as bad as you think it will be. You might even think strength training is just for gym bros, but it's not. I like to strength train, bike, take walks, run on a treadmill, and do yoga/workout videos.
Get your daily vitamin D. It doesn't take long, just 10 minutes a day in the sun without sunscreen. I don't have a source of this, learned it in nutrition class.
Look for ASMR videos in you tube. It's a great help!
...personal tips to help with insomnia?