This has worked for me, I can fall asleep fast but I do have trouble staying asleep:

1. Going to bed around the same time, waking up around the same time (training your body and mind to know when to sleep and wake up)

2. Only using your bed for sleep, no TV, no phone etc. (train your body and mind to associate bed with sleep only)

3. Bright lights in the morning, dim the lights in the evening (treating sleep as the natural rhythm like animals in nature)

4. Diaphragmatic breathing on couch before bed (an hour before or thereabouts), then in bed as well. (look into other ways to calm the Vagus nerve, body scans and meditation are good)

5. Vigorous exercise in morning and light exercise at night (if your body is tired, it helps tremendously).

Finally, I haven't tried this but I hear that writing all your thoughts down before bed can help. Just write it all out. Also, don't fight with sleep, acknowledge the thoughts and let them float away. "I notice I'm thinking about work. I notice I am stressed about my day tomorrow" etc.

I take GABA Soothe (found on Amazon) when I wake up in the night with an active mind and that helps for sure.

Going to a sleep specialist and really explaining how bad your situation is what you may need. Meds like Ambien, Lunesta, CBN is all that helps me drift off. The otc, melatonin does very little for real insomnia. Work on your circadian rhythm, stay busy, limit caffeine even though we need it! Good luck

Good sleep hygiene as demonstrated below. D3 if you don’t get a lot of sunlight/work inside all day. Blue blockers if you can’t keep your phone, computer or TV out of bedroom, light box in AM….the reg stuff. Typically you don’t want to eat or exercise 3/4 hours b/4 you go to bed but I do every other day and a snack helps me b/4 bed. I also don’t watch any news in evening too much crap going on, don’t need anything else to think about. Everyone is so different just general guidelines. If you’re hyperglycemic and wake up in the middle of the night you do you. Personally summer heat is a killer for me, keep my room mid 60’s year round.

I came across "yoga nidra" a week ago to overcome my anxiety/overthinking before my sleep, has been good so far. But not sure if it would help with your insomnia.

There are tons of videos about yoga nidra in youTube, including some by Andrew Huberman. please check it out once.

Thc

Sleep music, fan, sleep spray, good pillows

reading before going to bed seemed to help for me, this can also be a double edged sword though because if I start reading a really good book then I don’t go to sleep

Chelated Magnesium. Make sure you're getting enough B Vitamins and Folate at beginning to mid day. Iron and Vitamin D too. If you have a doctor that can order tests have them do a comprehensive metabolic panel. If you're low on one of those, correct it. Going over on them can be bad too I had a deficiency so bad from e.coli, along with some other things, that my entire day/night cycle had been reversed. Super hard to correct until I fixed those.

Also avoid alcohol. Passing out isn't sleep. Avoid screens or if you cant then get a blue light filter.

Valerian Root really works wonders for me. Its the only remedy like this i use.

Sleep issues are so common – difficulty falling asleep, waking up during the night or too early in the morning and the occasional self-inflicted late night. Lack of sleep can cause fatigue, lack of motivation, irritability, reduced problem-solving skills, inability to cope with life’s challenges, and long-term can impair a person’s ability to function normally. Sleep is often the first thing to be affected in our busy lives and it is so important for us to sleep well. This is a time when the body repairs itself, restores energy levels, allows REM sleep to occur which processes our daily events and stresses and is vital for learning, memory and wellbeing.

Anxiety is a common cause of sleep issues – and the more you worry the more the problem grows to create a vicious circle. Hypnotherapy can identify – and help resolve – the underlying anxieties which can be caused by many things such as relationships, money worries, work or health and all these worries seem so much bigger in the middle of the night while trying to get to sleep.

We don’t all need 8 hours of sleep each night but if you are regularly feeling sleepy during the daytime, you may not be getting enough good quality sleep. While everyone is unique, it is very common for hypnotherapy clients to report sleeping better.

Have you tried a sleep specific CBD product?

You should get evaluated for sleep apnea/uars

I find that a combination of physical exercise and meditation works the best. Tbh I don’t face issues with sleeplessness very often but I’ve noticed that when I’m stressed or anxious, I tend to wake up several times during the night, and the next morning, I wake up feeling tired instead of rested. When this starts to happen, I just go for a jog in the evening and put aside about 20 minutes just before my bedtime to relax and meditate for a while and that’s almost always good enough. It’s easy to find natural cures and remedies for sleep on the internet but it’s a little tougher to figure out what works for you. I tried quite a few sleep aids – from warm milk before bed to my grandma’s rocking chair – the milk didn’t work and the rocking chair just made me feel nauseated lol. You can check out this list of natural sleep aids and try whichever ones you feel could help you. Natural sleep aids may take a couple of days to work so when you’re trying out various options, stick with it for 3-5 days before moving on to the next one.

You mentioned melatonin and herbal teas – both are good options and you won’t develop a tolerance to them. Before you opt for melatonin supplements, you can try switching to dim light for about an hour before you go to bed. This is because melatonin production in the body is affected by exposure to light. Several studies show that compared to dim light, exposure to regular room light before bedtime suppresses melatonin. One study found that regular room light resulted in later melatonin onset in 99% of individuals and also shortened melatonin duration. You can check out the study here for more details. You can also invest in a blue-light-free light bulb for your bedroom as blue light has a significantly greater effect on melatonin production.

You mentioned that you never feel rested when you wake up and that’s not a good thing. Poor sleep quality doesn’t just make you feel tired, it can increase your risk of several serious health issues including diabetes and coronary heart disease and it even shortens your life expectancy. This is why it’s important to get to the root cause of the issue. Also, try to make a note of what you feel as soon as you wake up in the middle of the night as this could help you pinpoint the cause. For instance, if you wake up feeling hot/cold, you might need to change your thermostat settings. The ideal bedroom temperature for sleep is approximately 65 degrees Fahrenheit though this can vary slightly from person to person. On the other hand, if you wake up feeling anxious, then it’s more likely that your sleep issues are rooted in stress and anxieties. It’s also possible that you have sleep apnea- use a night recorder app to find out if your breathing is interrupted. All the best.

I’ve tried all that and 30 other things with little to no effect. One day I ran 12 miles and hiked another 10 for just one more night of shitty sleep. Tried a number of pharmaceuticals. 20 years of insomnia and finally found something that works. 5 mg of ambien and 5O mg of trazadone. I get 6 hours of solid sleep with no side effects the next day like if I resorted to Benadryl.

Yes to 2 and 3. I have trouble with drinking ANY thing before bed or evening to sleep (guaranteed to be awake in 2 hrs to pee) so number 1 isn’t something I can test out. But I do have a paradoxical reaction to valerian that i tested before in capsule form.

The one natural remedy that’s helped me, magnesium bisglycinate (i take mine mid morning) that is not placebo. It’s made a diff but may be just keeping me from deficiency as it’s common to not get enough magnesium from food.

Getting sunlight (not just in morning, going outside for fresh air in the day helps), adhering to 15-16 hours of wakefulness (zero naps) will strengthen my sleep drive as well. I’m not tiring myself out to the point of exhaustion or over stressing my body, just have a balance of habits in the day, minor sleep routine, laughter, positives to keep me anxious and stress free as much as possible.

Thanks for the list. I've tried valerian in combination with other herbs and find it to be very helpful if used longer term.

Yes man ! Cool

Try some Magnesium BisGlyCinate and Baikal Skullcap and 3mg of melatonin. I do use L-Theanine in the morning. I’ve been suffering with insomnia for the last seven months due to a dental bad experience And I’ve slept extremely well 7 1/2 to 8 hours the last two nights. This has been the best combination yet for me and the most natural. Along the way, I’ve learned to accept my insomnia and not worry about it. All it does is create anxiety. If you’re creating anxiety, honestly I believe nothing will work. You have to get that in check. This is what’s working for me. I just lay down as normal not worry about falling asleep. I close my eyes with good thoughts. I also got an hour and 20 minutes of sun midday. Try and go to bed the same time every night. I shoot for anywhere between 9pm-9:30….. check out those supplements. Do your research. Read some reviews.

There's nothing wrong with actual medication if it works for you

I like higher doses of theanine (400-600mg) with Magnesium Glycinate. I get mine from Thorne.

If those don't work, I go with QUVIVQ.

Magnesium glycinate and L- theanine have helped me some. To relax and get me in a sleepy state, but I do have to take medication to sleep as well. When it started not to work like it did, I added those vitamins, and it's done good with the boost I needed.

Well it's natural habits you want to focus on

https://www.reddit.com/r/cureInsomnia/comments/m4ccqh/ultimate_guide_to_curing_insomnia_and_good_sleep/

Great advice above. I would add two things:

1. if you've spent more than 20 minutes in your bed without getting close to falling sleep, get up! After some time laying down in the dark not falling asleep, it's very easy to get trapped in cycles of negative thoughts. And that will NOT help you sleep. Best thing to do is to break the cycle by getting up, and go do something quiet instead. It could be reading a boon in the living room, drinking a sleep infusion, listening to relaxing music...

Personnally playing some low intensity video games have actually helped me a lot as well to just let my mind go off of my daily problems for long enough to let the sleep come.

2. try listing to soothing sound environnements 1h before going to bed and we you get into it. There's tones of app that do it perfectly. Personnally I have used Lonofi on Android to great effect.

Some people would recommand guided meditation app instead. Personnally i have found that sound environnement work just as well and are cheaper. But it's really up to you find what works

Get one of those natural sleep laxatives so that when you wake up you immediately go to the bathroom. This may seem bad, but it would be good in ensuring a certain sleep cycle.

There are lots of different sleepy types of teas out there that are nice and relaxing. I think there may be some with hops but I can't speak to hops specifically.

Here are my top sleep tips:

Give yourself a foot massage with a bit of lavender infused oil. Magnesium can help too, either in oil form along with your foot massage or as an epsom salt bath or foot soak.

Do breathing exercises, look into calming ones as some can get you pretty pumped.

You can make or buy a lavender spray for your pillow and bedding.

I enjoy listening to guided sleep meditations, they really do the trick for me, especially the body scan ones where you relax various parts of your body (usually head to toe or reverse) until you're asleep. Some people prefer more white noise type of stuff like just rainfall or something, and other people really enjoy ASMR type stuff. ASMR doesn't work for me, but it's an option to explore.

Eat foods with melatonin and tryptophan (not right before bed, a full stomach can make sleep elusive for some people). Cherries and chickpeas are the only ones I can remember at the moment.

To promote your body's natural melatonin production, limit screens before bed. Use the night modes where you can and if possible, just don't use a screen at all for an hour before bed. Your eyes receiving light from tvs, phones, etc mean your body doesn't think it is actually nighttime and therefore doesn't produce melatonin appropriately. Create a nighttime environment and routine if you can (unlike what I'm doing right now on my phone at midnight lol)

Do some simple, slow stretches. I adore the sleep yoga videos on Yoga with Adriene's youtube channel. Protip: put the video on like .5-.75 speed. She will talk slower and you move through the motions slower, which I personally enjoy a lot.

Make sure your sleep space isn't too warm.

Hope some of these help you out.

GABA and magnesium powder are both natural there's also something called Calm it's magnesium and melatonin powder my friend gave me a cup and that shit works! They actually have it at Grocery Outlet if you have one but I believe it's widely available I hope this helps

Ashwagandha is another one but tbh I've never tried it but it's Natural and from what I hear works

I'm having the same trouble lately!! If something works for you, please, share it here! ❤️

HI!! I have something that worked for both me and my mom who have insomnia.

It’s a supplement called “ZMA” you can buy it on Amazon or at certain health food stores.

It’s Zinc, Magnesium, and Vitamin A which most people are actually deficient in. It was made for sports recovery to help athletes sleep deeper so their muscles could recover faster.

I take one capsule before bed with a cup of hot tea and it keeps me asleep much longer and I wake up less groggy.

I take a Potassium/Magnesium pill which I believe allows me to sleep deeper than otherwise. Then I take a B12 tablet if I can't fall asleep so easily or if I wake up and need to fall back to sleep.

if melatonin helped but with drowsiness the next day, you could try again with a really low dose like 1/2mg

Have you tried Amitriptyline?

I start to have refreshing sleep after taking LDB

Healthy Gamer GG has a video on YouTube about sleep issues, and approaches for 3 types of sleep issues 1. Sleep onset 2. Sleep maintainence (the worst for me) 3. Sleep inertia upon waking (used to be bad for me when I had to be places).

He talks too about the “hangover” you mentioned from meds and herbs and whatnot.

But personally, klonopin helps but cannot be a frequent thing, melatonin I used to be hyper sensitive to but it’s gotten better, ambien is meh.

My biggest is probably trying to have some sense of routine (also gone for me now being housebound/bedbound). And as physically comfortable as possible when sleeping, doing what I can to manage pain (gabapentin, CBD, etc), supportive pillows. Recently I’ve started sleeping on a firmer pillow with my whole torso kinda elevated and that seems to be helping too if I stay mostly on my right side.

Idk if any of that was helpful. I struggle with this a lot too. So at the very least, I feel ya.