Can't Sleep, Need Help!

@BHC The light from being on your phone can release neuro chemicals that wake you back up. I take the melatonin (which takes 30+ minutes to kick in) and put on a guided sleep meditation and fall asleep in the dark under my weighted blanket in a cool room with my heating pad listening to the meditation to lull me into sleep and keep me focused on something calming and prevent my thoughts from racing and stop anxiety kicking in

So I found it difficult for me too because I would stay up on my phone waiting for the melatonin to kick in and when it did I didn't feel tired. Do you maybe stay up on your phone after you take it? And what mg are you taking?

I found that sleeping at night is rough, and five hours at a stretch is a good night. I am able to get a nap during the day, which helps bc my pain isn’t as bad - thinking of the 5hrs at night + the nap as a total rather than trying to get one long stretch helps. If you can’t get a nap, sometimes getting up and doing something small for a few minutes like taking a bath or listening to an audiobook can help you reset and go back to sleep better than just lying in bed wishing you were asleep.

I take melatonin, stretch before bed, use a lavender sleep spray on my bedding and listen to a sleep meditation focusing on that keeps my mind from racing and let’s me fall asleep. I also sleep better when my chronic pain is less.

I'm experimenting with aroma therapy too, but I'll have to get back to you on that one.

I have trouble with sleeping at night, and here's things that have helped me. Controlling sounds in the environment by putting up sound curtains and lots of white noise. I didn't realize for most of my life how much little sounds woke me up. Making sure room is totally dark by putting up blackout blinds and making sure there are no lights from electronic devices. Recently asmr has been helping me. I take valerian root and melatonin, which each help a little bit. I make sure the temperature and humidity in my room are good by keeping a humidity reader and humidifier in my room and making sure to run it before I sleep. I make sure to keep my room clean because dust can irritate my sinuses and wake me up.(this also took me well into my 20s to realize) I run air purifiers, but I don't think it helps as much as dusting, vacuuming, and washing bedding. I've found in the past turning off my phone and computer an hour or 2 before bed to really help, but I don't do that anymore because I'm finding the asmr more helpful. Basically I've just been finding a ton of little things that help but don't solve the problem by themselves and it's been adding up to almost solving the problem, but I'm not quite there yet, but things are way better than they were. I hope that helps!