I have really bad insomnia and I don't know what to do. Do you have any advice?

1. No caffein after 2pm.

2. Ensure you're exercising during the day.

3. Turn off all screens at least one hour before bed. Read a book.

4. Only lie in your bed for sleeping. Lie down elsewhere during the day.

5. Don't eat close to bedtime.

6. Consider possible causes such as anxiety or medications you're taking and address them.

Sometimes it will pass on its own. When my grandmother died, I couldn't sleep more than a few hours a night for months. Then, one day, it got better.

Its the fetus ghost haunting you

Lol my aunt used to tell me to stare at the corner of the ceiling and say hail mary's until I fall asleep. She was a sweet lady but that shit did not work. I used to take tylenol pm to go to sleep after doing coke and that was pretty effective.

Switch off your phone before you go to sleep. No wonder you're awake.

It's the caffeine. You need to lower or cut the caffeine, and the screen time. The meme making fun of redditors has been posted here multiple times "why can't I sleep starter pack.' Exercise, diet, limit stims, deal with stress, etcetera. Nothing else anyone says is going to be a good solution (even sleeping pills.)

But in the mean time, ya know frick that, this is a good song

S*x or ambien or both

I'll tell you this much: I have issues with insomnia as well, and I don't have many solutions as I haven't solved it myself yet. Here's some general info though, hope something helps.

Benadryl is a serotonin receptor antagonist, which might explain why it makes you depressed the next day.

Benadryl and Melatonin have a pretty steep tolerance curve where you'll need to take more and more of it the more often you use it. If you're gonna take Benadryl or Melatonin anyway, it's important to get in bed as soon as possible (within 20 mins), and to take as small of a dose as is effective (1mg or less for Melatonin, 25-50mg or less of Benadryl - higher doses can make you more awake)

CBD doesn't necessarily make you tired, you may need more THC in the mix for it to be effective in any form.

Caffeine antagonizes Adenosine which is essentially the chemical that makes you 'feel tired' - you shouldn't drink Caffeine within 6 hours of the time you want to sleep, but taking things like L-Theanine and even potentially THC:

may increase adenosine and make you feel tired despite the caffeine's influence.

Sleep hygiene is a good idea - you should essentially never do anything in your bed except sleep, especially not sitting on your phone, etc. Blue-light filters on your phone and any monitor might help as well.

Here's some other drugs that would make you drowsy too, I guess

Get a weighted blanket, women love weighted blankets

I take melatonin but I don't think it's working anymore

perhaps you take too much?

melatonin pills are often overdosed because people think they're sleeping pills (they aren't really), and since they don't really work well as sleeping pills people demand a higher dose, and supply follows.

https://slatestarcodex.com/2018/07/10/melatonin-much-more-than-you-wanted-to-know

1. take 0.3 mg

2. take it 7 hours before the time you want to fall asleep

(you probably already know this)

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also:

• no blue light three hours before sleeping (ideally stop using phone/laptop. if you can't stop there's lots of apps to change screen temperature. to be safe go extreme with the settings: basically turn your screen blood red). and yes blue light in the morning (or just go outside).

• when you have a day off, go hiking or something similar. outside.

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if you're used to drinking a lot of caffeine you can't go cold turkey.

1. lower the dose

2. drink equal amounts of green tea. theanine helps a little against the shitty effects of caffeine.

Don't let yourself actively think of something but let your mind wander. Alternatively imagine a relatively complex shape and rotate it in your mind. Those things for some reason are what work best for me.

Benadryl makes me depressed the next day for some reason?

For me it wears off the next afternoon and I constantly have extreme guilt and intrusive thoughts about suicide even though I know I haven't actually done anything wrong. It's an interesting experience.

If you take any prescription drugs for insomnia make sure, I cannot stress this enough, to keep lots of written notes and have trusted friends around you at night. These drugs often will put you in a state where you're between asleep and awake and have no memory. It can begin months after you start taking it. If you don't remember that time then anyone can claim you did anything or do anything to you and you will be presumed guilty.

this is probably a stupid suggestion, but how much blue light do you get before bed? I used to think it really didnt matter, but then I put a big flatscreen in my bedroom and there was a noticeable difference in my sleep quality when I watched it before I went to sleep. If you get really bored, just buy a kindle paperwhite. no digital screen, its like 40 dollars and you can read any book in the world on it. I love mine and use it all the time.

That is the cutest little dog

Get some blood work done. You might be deficient in Magnesium (take some Magnesium Glycinate before bed with your last food of the day. I suggest Pure Encapsulations brand.), Potassium (supplements are restricted because of r-slurs, buy NuSalt salt substitute and use that), Vitamin D, Omega 3s (fish), Zinc, Copper (dark chocolate), Iodine (eggs or iodized salt), or Iron. You might also want to see a GI and/or start talking probiotics or prebiotics, only if you are having trouble using the restroom.

Exercise a lot during the day

don't ask me ive been awake for 38 hours

If you use Windows on a PC, you can install software called F.lux that slowly turns your screen more red in the evening to match what the sun is doing. If you're using Linux then KDE has it available by default somewhere in the display settings.

You could send me a couple of pictures

Haha just kidding... Unless?

Don't sleep in under any circumstance, exercise in the morning, no caffeine after 3 PM.

Another big one is only use your bedroom for sleeping, if you hangout in your bed stop. No tv in the bedroom no scrolling or thinking in bed. Only thoughts of sleep should be associated with bedtime.

I used to have problems falling alseep, these helped. I have the same rule for when I'm on travel, stay outta my hotel room until bedtime. If I have work to do on the computer I find a bar or coffee shop.

Drink heavily at sun-up. You'll wake up at around 4 a.m.

Take Seroquel. That's what they give to schizos and it knocks them out.

Try doxycycline 50 mg and shit has me out in 30

Edit: ITS ACTUALLY Doxylamine. doxycycline Is an antiobiotic not an antihistamine

>I drink so much caffeine to cope

It's that. My mum used to have insomnia but the biggest improvement came from cutting out caffeine completely in the afternoon. Try and do some exercise every day too, even if it's just something like 15-20 minutes of yoga it'll make a difference

I also drink coffee all day. One or more of weed, nutting, Benadryl, and this dude does the trick. Of course he's not actually hypnotic, but he's so chill it still works.

Trazedone

I've been using those green noise and brown noise YouTube channels to listen to when I need to calm my nerves (going to sleep or before an exam). YMMV but it's a low droning noise that helps me clear my head, if anything it's worth a try

You already kinda mentioned it in your OP, but you should try sleep restriction therapy. If this has going on for a long time, then it's possible that you're starting to psychologically associate going to bed with not being able to sleep. The other advice people gave if fine if you're just trying to improve the quality of your sleep, but they're not really going to make a difference if this is the underlying problem. The idea behind SRT is that you reset the conditioning by avoiding going to bed until it's virtually guaranteed that you're going to fall asleep shortly after you hit the pillow. Yeah it's tough, but you have to keep the long term goal in mind; a week or so of terrible nights is better than months of awful ones. I can definitely relate because I had awful insomnia my entire first year of uni.

How bout you go to your doctor and then get him to send you to a sleep study and go from there.

Like a normal sane person should do when they have a medical condition.

Don't act like a poorcel.