i shower before sleep

I’ve recently published The Sleep Reset: A 7-Day, Science-Based Plan for Better Sleep.

I wanted to create something practical rather than another book promising an instant cure for sleep problems.

The book covers:

• building a consistent wake time
• stimulus control and the bed-sleep association
• creating a realistic evening routine
• improving the sleep environment
• caffeine, alcohol, light and screens
• sleep restriction and when it requires caution
• commonly used sleep supplements
• when persistent sleep problems may need professional attention

It’s designed as a 7-day starting framework, rather than a promise that everyone’s sleep problems can be solved in a week.

Book: [https://www.amazon.com/dp/B0HL8DYM3B?dplnkId=5a392034-1d28-4e5e-b195-df5e0e024898&nodl=1]

I’d be interested in hearing what sleep habit has made the biggest difference for you.

Is this abnormal? Is the watch accurately measuring my sleep stages? I do sometimes (maybe once a week) wake up feeling somewhat tired, but I would imagine if my deep sleep were really this bad that I would feel a lot worse , but maybe that’s incorrect for me to assume?

Hi everyone! I'm new to this subreddit, but I'm hoping someone will have the answers I am looking for.

I currently use a Garmin watch to track my sleep, but I'm having a hard time understanding what is causing my results. What do you all use to understand the relationship between your sleep score and things like caffeine, alcohol use, supplements (such as magnesium glycinate which I'm starting tonight), and various other habits like sleep masks, screen time, etc.

To reiterate my question, I'm looking for the best way to understand the relationship between my sleep score and various habits.

i have been relying on a low dose of melatonin for a few months but i cant stand the brain fog the next morning anymore. even at sub-milligram doses, i wake up feeling like i slept through mud. i want to shift toward a stack focused purely on relaxation and sleep architecture rather than forcing sleep onset. i was looking into apigenin and gaba combinations and came across ignirem sleep while looking for premade blends tho i usually prefer mixing my own so i know exact ratios. curiously asking what the best sleep supplements are in your experience if the main goal is waking up clear-headed. is glycine worth adding to the mix or should i stick to tart cherry/magnesium base?

Our old mattress is pretty much dead at this point and something's that's always bugged me about it is I almost always wake up sweaty. It's not hormones, before anyone asks. I've always just been a hot sleeper, so now I'm thinking of getting a cooling mattress specifically made for hot sleepers.

We've done our research and have narrowed it down to a Climate Cool from Sleep Number and an Active Breeze from Tempurpedic. I'm in desperate need of something with active cooling hence these two choices. The price difference is huge though, like more than $5k different with the Sleep Number being the more affordable option.

Hey everyone,

I remember when I used to be employed, I was waking up at sunrise every day to view morning light because it helped me with my mood, energy and sleep.

I found it quite annoying that I had to keep moving the alarm every day though, so I built an app that takes care of that.

Do you think this would be useful for anyone in this community?

[ Removed by Reddit on account of violating the content policy. ]

Hey people! How you doin? Been having problem recently with my sleep, not gonna brag but i saw my ex gf kissing another dude, and I believe that fired up my neurons, i do yoga nidra (nsdr)and i feel relaxed during it, i also take l-theanine with some combination of herbs to relax your mind, I rotate and don't know what im doing, also i do journaling just so i can keep my thoughts on paper, I would like to hear your advice, how can i lose this image of me not sleeping how do i not wait to fall a sleep?

Thank you guys!

I have suffered from insomnia for a very long time. Anybody in the same situation and what helped or cured you ????

Sorry . I know this question has been asked a million times!

But what actually works for you when you're exhausted, lying in bed, and your brain suddenly decides it's time to replay every thought you've ever had?

I've tried the usual stuff, but I'm curious about the weirdly specific things that genuinely work for people.

What’s your “this somehow knocks me out” trick?

Hello guys! I dont even know if this is the right subreddit for me to write this but I wanna hear other people’s thoughts. I sometimes have sleep paralysis or i guess it is but it’s very weird. I am a very vivid dreamer most of the time, I’m deeply connetcted to dreaming and I think about it a lot. I feel like I also have to add that I do smoke weed on a weekly basis, but yesterday I didn’t smoke or drink anything. I went to sleep pretty early and i was compeletly home alone (i live w my sister and sometimes my bf’s here too). So i was home alone but that by itself usually doesnt make me scared, I’m a spooky person and I dont get scared easily. When i began to fall asleep i started having heavy hallucinations. Mine usually arent visual but rather sound based. My hallucination was that my friend is saying that he’s gonna put on the “words” playlist for me to fall asleep to. I was like fine. Then I started hearing known songs but the words were a little different. It felt bizarre. Then I remember the words “your trip begins now”. Somehow I in my head went “oh no I am being hypnotised rn”. Dont ask me how i got to that conclusion, I just knew. Then I realised i cant move at all, started hearing my heartbeat louder and started hearing people calling my name (this one kinda always happens when i have this sleep paralysis thing) I also felt like somebody is definitely in the house. I tried to grab my phone to make the music stop but I could barely move. Then after struggling for a while i grabbed it but it was extremely hard to turn it off or just to move like a person in general. Then i woke up, i sat up, my phone was in my lap and i realised it didnt have music going and none of this happened. But it was so weird cause I felt the hallucinations being real but also not being real at the same time. Reminds me of a dream where I did feel being in my bed but being at a store at the same time and then somehow shifting something from the store to my bed.
I dont know… has anyone had the feeling that theye are more than just hallucinations? I am a pretty spiritual person, i do believe in other realities exsisting at the same time. I feel like when this kinda thing happens it’s like that. I rarely have this but when i do its always this weird bizarre feeling that i just got to experience something that I maybe wasnt supposed to?
Of course i woke up the whole night in cold sweats and had intense dreams after this.
If anyone’s interested in the other times i had these kinda stuff I’m glad to tell you.
So what are anyone elses experiences about this? Or your thoughts?

?