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Graylight · 51-55, F
All the suggestions are good (not drinking, that puts you to sleep and then disturbs it all night long).
No blue light or screens 1 hr before bed.
Ritual; have a routine, follow it; train your body to expect sleep. Whatever it is, choose it and keep to it.
I find box breathing very helpful for a racing mind. Practice breathing up one side of a box for the count of 4 (try 3 if it's too long), hold that breath gently for another count of 4 (along the top of the box), exhale the breath for a count of 4 (opposite side of box) and then simply rest for a count of 4 (bottom of box) before inhaling again. And repeat.
Failing that, you can talk to your doctor about Trazodone for sleep. It's non-habit forming, doesn't cause the dreaming issues other meds to and is easier on the liver.
No blue light or screens 1 hr before bed.
Ritual; have a routine, follow it; train your body to expect sleep. Whatever it is, choose it and keep to it.
I find box breathing very helpful for a racing mind. Practice breathing up one side of a box for the count of 4 (try 3 if it's too long), hold that breath gently for another count of 4 (along the top of the box), exhale the breath for a count of 4 (opposite side of box) and then simply rest for a count of 4 (bottom of box) before inhaling again. And repeat.
Failing that, you can talk to your doctor about Trazodone for sleep. It's non-habit forming, doesn't cause the dreaming issues other meds to and is easier on the liver.