Grant Z.
I typically listen to soundscapes or ASMR videos to help me sleep. It helps to have something to focus on so my thoughts don’t wander as much. I also try to do quiet relaxing things in the evenings. I listen to these soothing videos while doing my relaxing activity, so when it’s time for bed I’m already calm and relaxed. Since you mentioned listening to music, this might be something you could try out. Curating soothing music that you enjoy and doing a quiet activity that you also enjoy. I know that it’s not recommended to engage with your phone before bed, but I’ve found that if I don’t have just a little bit of background noise to direct my attention and will be lost to the thoughts.
Star P.
As someone with anxiety disorder things that help me sleep are things that bring me comfort. An example of something that brings me comfort is I have 1 movie that I always fall asleep to. Another example is a specific soft blanket I have, or a pair of comfortable pjs.
Leslie N.
This is an ongoing problem for me as well, as soon as I lay my head down to rest, my mind goes into overdrive. If you are not allergic, get a kitten. A young cat will imprint on you like you are their mother and snuggle up with you at bedtime. I find this, in addition to practicing meditation, the most helpful for turning down the thoughts. Instead I mindfully focus on the warmth and purring sound of my friend, which is incredibly soothing. The physical bond boosts oxytocin, lowers anxiety and stress, purring even lowers cortisol levels, lowers your heart rate and blood pressure & soothes the nervous system. If you cannot have a pet for whatever reason, focus on practicing meditation, it’s a muscle, the more you practice it, the stronger you get at emptying unwanted thoughts and allowing your body to relax and fall into sleep. There are different types of meditation, explore to find what works best for you. Best of luck, take care friend.
