It's getting really bad and taking a toll on me physically (mentally I'm doing well, thankfully).
I drink so much caffeine to cope but I am guessing that's just messing me up more later.
I take melatonin but I don't think it's working anymore. Benadryl makes me depressed the next day for some reason? CBD doesn't really work. A hot shower doesn't help. I have a weighted blanket 🧩 and weighted eye mask.
I am thinking of doing CBT for insomnia (really strict rules around sleep hygiene) but am scared bc it does involve a bit of sleep deprivation while adjusting (no naps allowed). I haven't been exercising much lately but maybe that will help.
Does anyone have any advice? Or something that will help me fall asleep tonight? :/ 100dc for each real suggestion.
Edit: wtf
Jump in the discussion.
No email address required.
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)
_____
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.
_____
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.
Jump in the discussion.
No email address required.
FWIW all modern OSes have blue light filters in settings now.
Jump in the discussion.
No email address required.
More options
Context
More options
Context