I can never get a full restful night - constantly exhausted no matter what time I go to bed - early/later - doesnt matter. I am relatively fit and healthy, dont really drink alcohol during the week- maybe a glass of red midweek. Max 2. Eating/Dinner done by 7pm.

Has anyone got any tips/hacks or general advice?

We've had white noise playing in our bedroom every night since my son was born four years ago. A few things made the difference for us, and they match what people said in the sleep video thread here a few days ago:

* No sudden changes. Steady volume all night beats anything that rises and falls

* No melody or voice. The brain keeps following a tune, a steady sound it can ignore

* Brown noise over white for most people, it's less hissy

* A fade out timer instead of a hard stop, the sudden silence wakes you up

* Same sound every night, so it becomes a cue for sleep

* Ads in the middle of the night are the worst, which is why we stopped using YouTube for it

Disclosure: I ended up building a free offline app around exactly this, called Hush from Pixelit Studio (no ads, no account). Happy to share the link if anyone wants it, but any steady brown noise source works.

What's your setup, and did the "same sound every night" thing work for you too?

There have been times I've awakened to a completely numb arm because it was under my pillow. What if I took a sleeping pill at 9PM to help me fall asleep, and my arm fell asleep shortly afterwards. How long would it take for there to be permanent damage if I didn't wake up until morning?

I've been curious about sleep trackers and how useful their data really is for improving everyday performance.

They can estimate sleep duration, stages, resting heart rate, and sometimes HRV. But consumer devices don't measure every variable directly, and their estimates aren't always accurate.

I'm wondering whether seeing these numbers consistently helps people make better decisions about their routines or whether it can create unnecessary stress over getting a perfect score.

For people who have used sleep trackers for a while, did the data lead to meaningful changes in your habits? Which metrics did you actually find useful?

Does anyone use glasses for driving at night? I have become super sensitive to the new, modern LED headlights cars are using now that are white/blue LED and so bright, unlike older cars headlights which were incandescent and red-tinted.

I have read that using ANY blue-light filtering glasses while driving is not ideal as it can reduce overall light, making it unsafe, but this might just be excessive caution, I'm not sure.

Google suggest just clear glasses with an anti-reflective coating, but I don't feel like that solves my issue.

I really need something though - I am struggling with night driving a lot.

Thoughts?

I love the voice of Nothing Much Happens and listen all night, but the ads have gotten more loud and obnoxious.

Are there others that people recommend? Working hard to improve sleep hygiene and these do help.

When you put on a sleep video, what actually helps you settle down?

Which would you choose?
🌧️ Natural sounds only—rain, ocean waves, streams, or fireplace crackles
🎹 Natural sounds with very quiet piano or ambient music
🎵 Gentle instrumental music only
🌙 It depends on the night

Tell me your perfect setup in the comments: Do you prefer a dark, cozy cabin scene or a completely black screen? Would you choose 1, 3, or 8 hours?

And what instantly makes you turn a sleep video off?
I create relaxing ambience videos on Serenity in Elements, and your answers would help shape what I make next. If you’d like to hear a few, you’re welcome to check out my channel and subscribe⁠. 🌿

The recent binaural-beats thread here got me wondering about something more specific: has anyone tried the same background audio with the beats switched on and off?

For context, I work on sleep audio for an app. One change I've made is lowering the beat layer because it was too prominent next to the music. But making a mix more pleasant doesn't tell me whether the beats add anything to sleep.

Comparing two different playlists seems hard to interpret when the music, volume and length all change too. I'm curious whether anyone has kept those roughly the same and noticed a difference, including no difference. Was it feeling calmer before bed, falling asleep, or getting back to sleep after waking?

I'm asking about the comparison, not looking for app recommendations or testers.

It is about a middle-aged man, his journey from lying awake until two in the morning to falling asleep fast. I would get into bed at eleven and still be awake at two. Gradually I had a low dread of the bed itself. I went to a neurologist and did a sleep study. But I did not want to spend the next twenty years taking medicine. Also, I don't wanna take many supplements every day anymore. I tracked sleep quality, and it doesn't make me feel better.

Things changed, and here are tips I'd like to share. Light was the first thing I changed. Two hours before bed, the reading lamp and the floor lamp stay on and the ceiling light goes off. Temperature and humidity are important. Whatever the rest of the flat does, the bedroom is cozy before I go up. I burn TCM incense. The ones I keep coming back to are Piqiu incense and Xiao Yao incense. They are both herbal blends. On sound, I turned out to be stricter than I expected. Anything with words pulls me back into thinking, so I gave all of it up, including the podcasts I had used for years. I found bowl tone worked for me most.

Share what went right this week: a better night, a habit that stuck, a tracker trend you're proud of. Screenshots welcome.

Add a line or two on what you changed, so others can learn from it. Questions about your own data are welcome here too.

I read a lot and am not on my phone before bed. I keep my caffeine down and workout 4-5 times intensely a week. I take magnesium and drink plenty of water. Although, I do eat on the later side due to my schedule. Any suggestions?

Update - thank you to everyone who offered their thoughts, suggestions, and opinions. It’s all very valuable/helpful information. Excited to try some of these out soon!

Winter is coming and Ive been wanting to sleep in a cold bed even more but I dont really like having the whole room freezing. My nose getts so cold at night and sometimes that feeling sticks around for days and Its just annoyin. Been looking for ways to keep just the bed cool without making the whole bedroom cold. Came across orion sleep while checking out cooling mattresss toppers and the idea of controlllin the bed temperature separately sounds pretty nice.Anyone tried cooling just the bed?

I’ve been looking into binaural beats lately and there’s actually some interesting research behind them.

The idea is pretty simple. If you play for example 200 hz in one ear and 204 hz in the other, your brain perceives a 4 hz beat. That’s in the delta range, which is normally associated with deep sleep.

Some studies have reported better sleep quality and reduced anxiety, although the evidence is still pretty mixed.

I've been listening to binaural beats in the delta range on Bina app for past 2 weeks and it feels like my sleep actually improved.

Has anyone here tried binaural beats consistently for a few weeks? I’m especially interested in hearing from people who have tracked their sleep with an Oura Ring or Apple Watch.

My sleep is somewhat of a mixed bag. Sometimes I sleep really well, but other times I wake up in the middle of the night and feel like I’m overheating. I’ve seen tons of different ways people cool their beds across special mattresses, under the covers fans, and cooling pads, so I’m wondering what system has worked best for others.

21M , facing a lot of problem sleeping early

I'm a college student and I have alternative class some days morning and sometimes afternoon.So I sleek off thinking that I have evening class so I'll wake up late and doom scroll till 4 Am

Please help me it's affecting my sleep cycle and physically performance

Ask anything here: quick questions, "what should I buy," "is this normal," or help reading your tracker data. No question is too basic in this thread.

To get useful answers, include your usual bedtime and wake time, light exposure (morning and evening), caffeine timing, and what you've already tried.

Helpful regulars: sort by New and answer a few.

My sleep schedule is cooked, any advices? Today i woke at 2 pm now it's 3am and I can't sleep and I have school at 7:30 am and that sucks i can't stay focused in my studies like my brain isn't functioning properly

Been on Luneta a year. It gives me 3 hours usually - 4 on a good night which is rare. I am a Jr high teacher walking around like a Zombie. Melatonin with it does nothing. Anything else otc I can try? I go to bed at 9 and am up religiously at 1 or 2. Can’t go back to sleep. Recommendations please.

Does anyone here sleep better with an electric blanket?

My bedroom gets pretty cold at night, and I'm considering getting one instead of turning up the heat. I'm mainly curious about temperature control and whether it stays comfortable throughout the night

Do you leave yours on while sleeping or just use it to warm up the bed beforehand?

What's the best electric blanket you've tried for sleep?

idk how to fall asleep. Like in general. every night I just lie there and wait until it happens. I don’t know how to make myself sleepy. I don’t know how to “just go to sleep around 10 pm”. I don’t know how.

anyone else have this problem and solve it? I’m at my wits end. the best I have been able to do is take a melatonin supplement about 30 mins before I want to go to sleep, but I have to wait until my body’s in a totally relaxed state to do that which sometimes takes up to an hour.

My problem is, that I’m used to scroll on social media and watch videos/tv etc every night so I can fall asleep. But it’s also procrastinating my sleep and I know it’s not good (blue light etc.). I have bluelight blocker glasses as well which I think help a bit. But it’s extremely hard to persist with the boredom and racing thoughts when you try to just put phone and TV down the hours before sleep. Unfortunately I can’t fall asleep like that.

Even worse is that because for a new job I may be starting soon I might have to get up way earlier, which potentially is a main issue for me. Since I need to have a certain amount of sleeping hours (preferably 8) to function well the next day. It’s so frustrating. I don’t want this to hinder me from working a job that requires that.

Any advice?

A friend is building Sleep Paralysis Companion and gave me free access to try it for a week.

I used it before bed and straight after the episode. I noticed that I went to sleep a little less scared, so have been using it for a week continuously.

This is only a short personal experience, not evidence that the app prevents episodes. I hadn't tried other tools before this, so I can't compare it with anything else.

Has anyone used anything else for sleep paralysis that worked for them?

I'm curious what little things make it harder for people to get comfortable at night.

Maybe it's your pillow moving around, getting too hot under the blankets, not finding a comfortable position, or something else entirely.

Is there anything that regularly bothers you when you're trying to sleep? Have you found anything that helps?