We were taught on basic how a meditation technique that you concentrate on relaxing your body a bit at a time. First with your feet then legs, arms and eventually your torso. The entire platoon was out cold before we got to our hands (according to the civilian instructor).
this post was submitted on 10 Nov 2026
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White noise: https://www.youtube.com/watch?v=nMfPqeZjc2c
Or grey noise, whatever works.
There's a whole spectrum of colors of noise. All similar, but different.
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I use this one at very low volume - lots of indistinct background sounds like people talking that you can't make out the words to, rain, gentle overall music, etc. Been using it for nearly two decades (found it elsewhere initially, so ignore the date uploaded), and it rarely fails.
ETA: Warning that it does have a very slow buildup in volume for the first 30 seconds or so - just skip into the track a bit to sample it.
Close your eyes and don't move until you start dissociating.
Although I gave adhd, so I don't know how well this works for non adhd people.
Have a plan for something you'll do if you can't sleep. Nothing exciting, and nothing overly interesting or complicated.. do laundry/fold clothes, organize something, etc.
And consistently hold yourself to a steady bedtime and routine.
I rarely do this since I don't have issues falling asleep (sorry!) but jumping out of bed and doing some exercises on the floor, like push ups and crunches. usually clears my head after doing it for a little bit
masturbation.
if even that doesn't work, Rhubarb and Blue Calx by Aphex Twin.
- verbena (or other) infusion
- light yoga to stretch
- shower
- listening to a podcast in the not-complete dark
Mix and match depending on situation. The last one is the most effective
As someone else who listens to podcasts to help me sleep, but usually in the dark…why “in the not-complete dark”?
Because it makes me nervous. Low lights are calming, complete darkness makes me think I am not seeing stuff that I am supposed to see.
It’s definitely a personal thing
Take the biggest, longest breath you possibly can. Very slowly. You want it to take about a minute if possible. Although the important part is it cannot be strenuous.
Then exhale with the same duration and finality.
Count each breath and focus on the feeling of your chest opening and closing. Let it be meditative rather than letting your mind race.
I don't think I've ever counted to 10 before I doze off.
For me, it is usually a racing mind. Sort of Pharma (herbal): Holy Basil (Tulsi) helps quiet those "voices" in my head. Something mildly distracting, but not too engaging helps. I have a tablet set with a basically red/black display on which I play sudoko at a level that is engaging enough to not let my mind wander, but not so challenging that I get overly engaged. (I think even a mildly interesting podcast would keep me up) When I feel tense or just overly energized, I try some basic relaxation exercises like tensing and releasing muscles starting with my toes and working up the body.
My friend swears by trying to imitate the position that he woke up in with the assumption being that his body optimized the position over night.
Zolpidem
Just kidding, a couple years ago I found out that watching warhammer 40k lore videos works great for me, I fall asleep within minutes. MoreLore and Scholar's Lore on youtube are the two that work best for me.
Dim all the lights several hours before you need to sleep. Make it as dark as possible, indirect lighting only (obviously still allow yourself to see). For instance, leave the light on in the hallway but turn it off in your room.
Extra points if you start doing this several days in advance.
It's not going to get you to fall asleep on its own, but it'll make falling asleep significantly easier.
https://mynoise.net/ in the background, and puzzle games on the phone, like solve 50 sudokus. After one hour, I'm tired and I sleep.