How do you beat insomnia without medication?

Melatonin does nothing for me. Somewhere I read 3 & 5mg was the usual dose with 10 being the highest but some taking 10 or more got negative affects and found it more difficult to sleep. Benadryl affects some people and is used in some sleep aids if you want to try that.
You could always go the route of over paying in my opinion and try Relaxium.

I use a small dose of muscle relaxer every once in awhile. Sometimes some edibles. I stretch and slow my thoughts by candle light.

I used to have awful insomnia and sometimes I'll still get it if I don't take the time to truly unwind.

Tylenol pm or benedryl? My anti anxiety meds knock me out. Muscle relaxers too. Ocean sounds or thunderstorms. Comfy bed and just the right temperature

Weighted blanket. White noise and headphones. It doesn’t always work and sometimes I use medication for short periods.

I induce REM. By tracing the alphabet forward with my eyes closed with my eyes. Then i trace 1 to 420 in the same fashion. If im not asleep by then i trace 420 to 1 then z to a. If still conscious just do it again or simply look up with eyes closed then down left to right then down up right left and repeat do the pattern on repeat until you fall asleep.
It always works.

So easy, Use the 10, 3, 2, 1 rule. So your body can shut down to reach REM Sleep.
10 hours before bed no Caffeine.
3 hours before bed no Food.
2 hours before bed no fluids.
And most importantly,

1 hour before bed no electronics what so ever, no LCD lighting.

Read a PAPER book, make notes for tomorrow.
It takes the average sugar, media, television addicted person over FOUR hours to reach REM sleep.
10321 will get you there in minutes.

Takes about a week,
It’s free,
No pills, Imagine that !

If you figure it out please let me know. I was up all night last night

Try some meditative breathing right before bed . Melatonin ...chamomile tea ...lavender oil ...

Theres a trillion videos on you tube on how the military trains pilots to sleep in five minutes but it evidently takes a month to be able to get results..also the Relaxation response by Benson,basically TM without the need to pay or get the secret mantra

smoke some weed ,eat a lot go to sleep,

Try listening to something until you fall asleep..
Put some audio, even a podcast

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