this post was submitted on 10 Oct 2024
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Asklemmy
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Below is my general sleep guide.
From your post these points sound the most relevant:
General
Late Evening
Before Bed
In Bed
Sound
Falling asleep to sounds can sometimes help. Different people like different things on different occasions: music, YT, movies, TV, audio books, ambient soundtracks (rainforest, crackling fire), even boring monotone talking can be good. Avoid any ads if streaming or TV as they're designed to grab your attention.
There are music genres almost designed for sleep, various ambient genres can be great especially if they employ low frequency variations and alpha, theta and delta wave type transitions ^5^. There's a bit of bs around this, but also some legit bio-entrainment science too. In general find what works for you.
If listening, consider using your phone & use a sleep timer app on your phone to automatically gradually lower the volume and switch off after a scheduled time, this can help avoid being woken up by it later in the night. Find the timer periods which work for you. Also ensure your alarm will still wake you.
References
^1^ https://academic.oup.com/jcem/article-abstract/88/9/4502/2845835
^2^ https://justgetflux.com/
^3^ https://www.flordis.com.au/products/redormin-forte/
^4^ https://www.youtube.com/watch?v=7JyE47-Ykjo [Download rather than stream to avoid interrupts/ads during the night.]
^5^ https://en.wikipedia.org/wiki/Electroencephalography#Wave_patterns
This is fantastic! Thank you kind stranger <3