For those who dont know, this bandaid basically expands your nose and airways a little bit, which is very good for your sleep. I used it last night and i woke up and felt so much better than usual. I will keep you guys updated and tell how i slept tonight👌

Normally I wake up on my back with one leg bent up. But for the past week, both my legs have been bending upwards. When so, they will spread open (see stock image) By the time I wake? I'll be in a lot of pain in the groin area. It's to painful to close them slowly. I'll have to close them quickly. Like "ripping off the bandaid" so to speak. By the time I close them, there will be zero pain at all. Is this something to be concerned about? Or am I essentially just getting a good stretch in while sleeping. (Image not meant to be provocative)

My sleep higiene is pretty spot on (almost always sleep at the same times etc, not eating close to bed and cut coffee at 12ish. I am very active so I think this is why garmin would like me to sleep 8,5h.

I think I'm pretty okay though. Could be worse I guess.

Scroll through social media for more than five minutes, and you will find someone telling you that magnesium changed their sleep forever. Magnesium is everywhere right now, and while some of the claims are plausible, others are wildly overstated.

As with many things, the truth sits somewhere in the middle. Magnesium does, in fact, play a genuine role in how the body prepares for sleep. But a supplement alone is unlikely to be the silver bullet that wellness influencers suggest.

Here is what the science actually says.

What does magnesium do in the body?

Before getting to sleep specifically, it helps to understand what magnesium actually does. Magnesium is one of the body's most widely used minerals, involved in hundreds of biological processes, including:

• Energy production. Magnesium is essential for converting food into the cellular energy your body runs on.
• Protein and DNA synthesis. It plays a foundational role in building proteins, DNA and RNA, the basic machinery of every cell.
• Muscle and nerve regulation. It controls how muscles contract and relax, and acts as a gatekeeper for electrical signals passing through the nervous system.
• Cardiovascular health. Magnesium supports healthy blood vessel function, helps regulate blood pressure, and contributes to overall heart health.

So sleep is just one piece of a much larger picture.

Does magnesium help with sleep?

There are several ways magnesium interacts with the mechanisms behind sleep, and they are worth understanding properly.

Unlike prescription sleep medication, it’s important to understand that magnesium does not sedate you. Instead, it works with your body's existing systems rather than overriding them, which is why people who take it do not typically report that heavy, groggy feeling the following morning.

Here is what magnesium can do:

• Calm the brain. Magnesium binds to GABA receptors, the brain's primary calming receptors. This is the same system involved in sleep paralysis and the body's transition into rest. Activating it helps quieten mental activity before sleep.
• Reduce excitatory signals, encouraging rest. At a cellular level, magnesium can dampen the electrical signals that keep your nervous system activated, bringing the body toward a calmer baseline.
• Suppress cortisol. Some studies suggest magnesium can reduce cortisol production. Given that elevated cortisol is one of the main reasons people struggle to fall or stay asleep, this matters.
• Support melatonin production. Research also indicates that magnesium plays a role in producing melatonin, the hormone that signals to your body that it is time to sleep.

While the wider benefits are great, it is important to caveat that the overall scientific evidence that magnesium supplements alone meaningfully improve sleep is limited.

What type of magnesium is best for sleep?

This is where it gets more specific. Magnesium is not one thing – it comes in several different compounds, each with different properties and uses. If you are considering the supplement, the type matters.

For sleep specifically, magnesium glycinate is the most widely recommended starting point. It targets the nervous system and muscle relaxation without the digestive side effects that some other forms cause.

Should you be taking a magnesium supplement to aid sleep?

That depends on where you are starting from.

Most of the magnesium your body needs comes from food; leafy greens, nuts, seeds and whole foods are the richest sources. If your diet includes plenty of these, your levels are likely fine and supplementing may not add much.

Modern diets have drifted heavily toward refined carbohydrates and processed foods, which are low in magnesium. If your diet is unbalanced, a supplement may help fill the gap.

Some groups are more likely to have lower magnesium levels and may benefit more from supplementation:

• Older adults. The gut's ability to absorb nutrients declines with age, while the kidneys excrete more magnesium. The combination can lead to gradual depletion in the body.
• People with type 2 diabetes. High blood sugar causes the kidneys to produce more urine, and magnesium is lost in that process.
• Those with gastrointestinal conditions. Conditions like Crohn's disease or coeliac disease compromise the digestive tract's ability to absorb minerals effectively.

If any of these apply to you, it’s worth having a conversation with your GP rather than self-diagnosing through a supplement. Low magnesium can have multiple causes, and addressing the root issue is more effective than masking it.

As always, it’s important to seek professional or medical advice before starting any supplement, particularly if you take other medication.

The bottom line

If you are sleeping badly, magnesium is not going to fix it on its own. Social media has a habit of turning anything with a plausible biological mechanism into a miracle cure, and magnesium has received that treatment in full.

If you have a genuine deficiency, addressing it, whether through diet or supplementation, may remove one barrier to better sleep. But a magnesium deficiency alone is not the reason most people sleep poorly.

The foundations of sleep matter more. A consistent sleep schedule, a dark and cool bedroom, reduced screen exposure before bed, and a mattress that actually supports your body. These are the things with the most evidence behind them, and no supplement changes their importance.

Problem : I can sleep for 12 hours, but still feel not well rested
Well, i don't really sleep for 12 hours a day. Sometimes 8. but it's the same thing I still feel tired.

I am tired of this thing and I want to fix it, but I don't know where to start.

I am 27M, skinny.

I don't work out (but I "move" alot bc of my business operating at home) - self employed
My body feels clunky too. Like a machine lacking oil. But I think that's because of lack of exercise.

I sleep on a sofa. But I don't recall it making a difference if I am on bed. ( I sleep in the sofa for 1 year now because some relatives just moved in and I give them the rooms)

I sometimes play PC for 10+ hours straight.

I don't really get much sunlight. sometimes 1 week of no sunlight

I eat irregularly, sometimes 1 meal but like a kings meal, sometimes twice. Depends.
Sleep is also irregular, sometimes I can be up till 5AM gaming. Sometimes I sleep 5 hours because I just wake up and start doing business stuff. (im sleep but I HAVe to do it)

My diet is random. Like really random. Sometimes I just eat bread. sometimes is rice + meat. sometimes rice + veg.
I don't eat much junk food but I do from time to time. same for Soft drinks.

if you need more information please let me know

I've been trying a different sleep sound every night just to see if one is actually better than the others.

So far, I still can't decide.

I mainly create rain sound videos, but lately I've been wondering if I should start exploring other types of sleep sounds too.

If you had to recommend just ONE sleep sound, what would it be... and why?

I'd genuinely love to hear what helps you sleep the most.

Like the title says I want to mega dream. I plan on taking/doing a bunch of stuff one night in the hopes of experiencing what I want to call a “mega dream”. I know melatonin will cause that so 10mg of that is on the list. Google says a large/spicy meal before bed can cause dreams so that’s on the list, along with camomile tea. Any other recommendations?

Thanks to AI and my computer background I did a research and scan on a lot of Reddit comments and posts. Here are what found to be the best tips for better sleep. Please fill your tip if you miss it to make it even stronger.

The things that came up the most:

- A dark room. Blackout curtains or just a simple sleep mask.

- A cool room. This was mentioned way more than I expected. Airco or ventilation is getting better in terms of sound and efficiency.

- White noise, a fan, or earplugs if noise is keeping you awake. iPhone has some by default on Airpods.

- Magnesium glycinate. Probably the most recommended supplement in the whole thread.

- If you’re always exhausted, it might be worth getting checked for sleep apnea instead of buying more sleep products.

- For pillows, the common advice was to get something adjustable that doesn’t sleep hot. Brands like Kozi Sleep came up.

- For matrasses, most referred to mattresses that are fitted to your body & weight with correct pressure points. Auping was mentioned frequently.

- For blankets; breathing or cooling blankets. Materials matter a lot for quality of sleep. Invest in something you use every day.

- Earplugs; earplugs as back-up next to your bed for those surprising annoying nights of sounds that was not expected. If you are a side sleeper, make sure you take in-ears like Loops.

Anything missing?

Hello! I don't know if this type of post is allowed here, but idk where else to ask. If I'm in the wrong, please delete my post (or tell me so I can delete it myself). So, onto the topic:

As far as I can remember, I've always been a "night owl". I've messed up my sleep schedule several years ago, and I have never been able to fix it myself or get any support from my neglectful parents (I am still dependent).

So, as the title says, I simply don't feel sleepy at night, I never sleep before 1am and I'll lie completely still for a good few hours before I can manage to get a short sleep. I need to wake up early everyday, so that's a problem. I feel sleepy the whole day and always end up falling asleep in the afternoon, which honestly just feels horrible and makes me feel sick. This has really affected my mental health and I haven't felt like I've rested enough for about 5 years.

I currently cannot get any professional help on this, as much as I do plan on reaching out whenever I get the opportunity. That said, can anyone relate to my situation and have a tip or two so I can at least try to get started on fixing my sleep schedule? All I currently do is listening to ASMR, which helps a *little*, but isn't enough.

When I lie down to sleep, my body feels relaxed. I’ve been doing yoga, exercising, eating clean, and even journaling my thoughts before bed lately. But I’m still overwhelmed by fear and I don’t know why.

This fear is mostly about sleep itself and health anxiety. If I don’t fall asleep quickly, my mind starts spiraling: “What if I don’t sleep? Then I’ll have this problem, that problem…” It turns into a vicious loop. Even on nights when I don’t consciously think like that, I still can’t sleep well.

Has anyone else dealt with this? How did you overcome it? I’d really appreciate any advice. This is my first time posting on Reddit.

I have been trying to clean up my sleep schedule by cutting caffeine earlier and leaving my phone outside the bedroom, but my brain still seems to wake up the second I get into bed. I do not want to rely on anything intense, so I am trying to build a boring wind-down routine that feels easy enough to repeat. Things like dim lights, a warm shower, gentle stretching, a heat pack, an eye mask, or even a few minutes of foot massage sounds reasonable, but I know myself and I will not stick with a complicated routine. If anyone who also faced the same ,what small at-home habit actually helped you shift into sleep mode?

I can feel completely exhausted after a long day, but the moment I get into bed, it's like my brain suddenly wakes up.

Instead of falling asleep, I start replaying conversations, thinking about tomorrow, or worrying about things I can't even control.

It's frustrating because my body is asking for rest, but my mind refuses to slow down.

Has anyone found something that genuinely helps with this?

Not looking for a miracle cure—just curious what has made a real difference for you.

I'd love to hear your experiences.

Mostly stabbed and motor or car crash, it feels so real. Every time my body jolts due to the impact, I can feel my bones actually breaking.

i end up waking up with pain and fear. How do I stop this? I tried everything.

I’ve been tracking my sleep for a while because I noticed I wasn’t feeling rested ever. It seems that I have a hard time getting deep sleep and rem. What can I do?

What my daily routine looks like:
Sleep with fan
Blackout curtains
Vitamins - D3, magnesium glycinate, omega 3 at least 1 hour before bed

I've been staying in Mexico for about 4.5 months. I just moved into this fairly chique penthouse (I got a deal from the owner as I was staying in one of his other properties).

Throughout the years I've absolutely struggled with insomia. Waking up in the middle of the night. And often because I'm too damn hot.

When I was buying mattresses a few years ago I went through 3. The most expensive one I ended up with was $1,500--and they just get drastically more expensive than that.

As soon as I laid down on the mattress at this apartment I was impressed. And then 2/3 nights I SLEPT ALL THE WAY THROUGH THE NIGHT. For me that's pretty wild.

So I did some digging into what type of mattress this is...

Apparently it's a (king size) Spring Air, Kipling model.... $470. One of the distinguishing features about this one is medium firmness and a eurotop.

When I was researching if they sell to the U.S. the answer was yes, but they sell "different" products. More "luxurious" offerings (suuuure). The closest equivalent (medium, eurotop) I was able to find? $2,200.

When I was mattress shopping, I couldn't help but feel that prices were being inflated because American consumers have developed this perception of "well I spend 1/4 of my life in bed, I SHOULD pay a lot". So mattresses have turned into one of those industries where the products are wildly overpriced because consumers keep insisting that high price is a requirement for a decent product, nevermind what the actual cost of the product is (see mountain bikes and diamonds).

Anyhoo, thought this was interesting and wanted to share. If you live near the border, you may be able to take advantage of this.

Imagine you could create your perfect place to fall asleep.

It could be anywhere.

A cabin in the woods.
A car during heavy rain.
A beach with gentle waves.
A snowy mountain.
A cozy bedroom with a fan.

What would yours look like?

After being an absolute nuisance on Reddit and wreaking havoc I’m going to sleep now

Goodnight

Why Your Brain Speeds Up at Night

Nighttime racing thoughts don’t happen by accident. Several biological and psychological factors make the brain more active when it should be winding down.

Cortisol Timing

Cortisol, your body’s main stress hormone, regulates alertness. Normally, it peaks in the morning and declines throughout the day. But stress, caffeine, or late-night stimulation can keep cortisol elevated, leaving your mind alert even when your body is ready to rest.

Default Mode Network Activation

When distractions fade, the brain activates the Default Mode Network (DMN), which supports reflection and memory processing. While helpful during the day, it can fuel rumination at night, replaying worries, conversations, or upcoming tasks.

Revenge Bedtime Procrastination

Many people delay sleep to reclaim personal time after a busy day. Even if exhausted, staying up scrolling or binge-watching can overstimulate the brain, making it hard to fall asleep once you finally hit the pillow.

The 3 Most Effective Cognitive Techniques

Simply telling yourself to “stop thinking” rarely works. Cognitive techniques help redirect mental activity and quiet the mind for sleep.

Cognitive Shuffle

Mentally list random, neutral objects, like:

apple, mailbox, mountain, notebook, candle

This randomness disrupts structured thinking patterns, helping the brain naturally transition into rest.

Scheduled Worry Journaling

Spend 10–15 minutes in the evening writing down:

• tasks you need to complete
• concerns on your mind
• potential solutions or next steps

Journaling gives your brain permission to release worries temporarily, so they don’t dominate your bedtime.

5-4-3-2-1 Sensory Grounding

Reconnect to the present moment by noticing:

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Focusing on your senses pulls attention away from internal worries and reduces anxiety, making it easier to relax.

Breathing Protocols That Lower Heart Rate Quickly

Controlled breathing signals your nervous system to slow down and relax, complementing cognitive techniques.

4-7-8 Method

1. Inhale quietly through your nose for 4 seconds
2. Hold your breath for 7 seconds
3. Exhale slowly through your mouth for 8 seconds

Repeat several cycles to lower heart rate and activate the body’s “rest and digest” system.

Physiological Sigh

Take two short inhales through your nose followed by one long exhale through the mouth. This expands small air sacs in your lungs, reduces carbon dioxide levels, and tells your body it’s safe to relax — often producing noticeable calm in just a few breaths.

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When Supplements Can Support Mental Wind-Down

Alongside cognitive and breathing techniques, targeted supplements can help your body transition into sleep more smoothly. Can-i Sleep, for example, combines several ingredients known to support relaxation and mental calm:

• Magnesium – promotes muscle relaxation and nervous system balance
• L-Theanine – encourages calm mental focus and reduces stress
• GABA – an inhibitory neurotransmitter that slows brain activity
• Melatonin – regulates the sleep-wake cycle, signaling your body that it’s time to rest

By using Can-i Sleep as part of your nighttime routine, you’re giving your brain and body a full toolkit to quiet racing thoughts and promote restful sleep. Pairing this supplement with cognitive and breathing techniques can make falling asleep easier and help you stay asleep longer.

For years, I had a hard time falling asleep because my brain just wouldn’t stop thinking. The moment I lay down, it felt like my mind wanted to replay conversations, imagine random scenarios, or worry about things that didn’t even matter.

After a lot of trial and error, I found a simple routine that has been working surprisingly well for me:

1. Lie down completely flat and get comfortable.
   
2. Relax every muscle in your body, starting from your face down to your feet.
   
3. Relax your mind by not actively following your thoughts.

The third step was always the hardest. Telling someone to “stop thinking” is way easier said than done.

What finally helped me was playing white noise. Instead of trying to fight my thoughts, the white noise gave my brain something neutral to focus on, and it became much easier to let my mind go quiet. Since I started doing this, I’ve been falling asleep much faster.

I’m not saying this will work for everyone, but it has made a big difference for me. Hopefully it helps someone else too.

What’s your go-to trick for falling asleep? I’d love to hear what works for other people in the comments.

I have extremely high blood pressure when not taking blood pressure meds. Like 190/120 high. But it always goes down to normal when I take the meds. Because of the blood pressure, doctors have repeatedly asked me to do a sleep study and for years I said I wasn’t interested because I sleep fine. Recently I gave in because I got a Garmin watch that tracks nighttime pulse ox and see that my nighttime pulse ox lows dip into the high or even mid 80s, which I know can be an indication of sleep apnea. I have also been told I snore rather loud.

I was shocked to see that I am rated as having “severe” sleep apnea. It was an at home sleep study, not sure if those are as accurate as the in-lab ones.

But here’s the thing - I have always sleep like the dead and I generally awake feeling well rested. I am sometimes groggy when I first wake but in an “I’m not really awake yet” sort of way and not an “I’m tired and need more sleep” kind of way. I never get sleepy during my normal waking hours. I never take naps or feel the desire to do so. Most days I feel mentally sharp.

I have used wearables for about the last 10 years and they always report that my sleep quality is good to great. This has been consistent over multiple devices, including different brands. I know sleep tracking with wearables isn’t super accurate but I would think a “severe” apnea would show some level of sleep disturbance on a wearable. I have very few awakenings or restless moments, most nights 0 or 1 awakenings, and 20-30 restless moments. Garmin rates anything less than 5 restless moments per hour as excellent, so I always rate excellent in this category. My sleep stages breakdown sometimes has me low on one of the sleep stages, but not in a consistent way. For example, last night I got an ideal amount of deep sleep and less than ideal REM, but 2 nights ago it was the opposite. My current wearable doesn’t track sleep stage averages but I had one for years that did and my weekly averages were pretty consistent with ideal amounts of deep and light sleep and a mild overabundance of REM sleep.

I guess I’m just wondering if this is true for anyone else and whether it’s possible to get perfectly good sleep and still have severe sleep apnea? If so, does the apnea actually need to be treated?

I can’t do the CPAP. Tried it and felt like someone was violently pushing air down my throat in a way that felt terrifying. I describe it as being waterboarded but with air. There are other treatments but they are invasive and expensive. I really don’t want to do them, especially since I seem to sleep fine, but I also don’t want to ignore what the sleep specialist is telling me is a severe health risk.

If it matters, besides the blood pressure thing I am in good to average health. I have no other health conditions, am middle-aged, exercise regularly (4-5x a week), eat an average quality diet, and am mildly overweight with a BMI of 28. I drink occasionally but not regularly and do not smoke.

I absolutely hate waking up in the middle of the night to write down my dream, especially when it's one of those long ones where you remember every single microscopic detail. I hate it, I absolutley hate it. I personally prefer journaling with a notebook and a pen, and waking up in the middle of the night, turning on my lamp to document my dreams before it slips, is fucking painful, especially with all of that light hitting my face. But at the same time I love looking back at my old dream journals and reading the crazy shit I dream about lmao.

Some of you might suggest that if I have a hard time writing down my dreams, why not use the voice recorder on my phone? And honestly, I tried, and I don't like it when that blue light hits me like that all of a sudden, and I tend not to transcribe those dreams when I wake up in the morning anyway and also never revisit them.

Also, I got so fed up I started building my own little recorder just for this. So basically I grab it, hold a button, mumble my dream into it half asleep, and wake up with it transcribed on my phone. No screen, no light in my face. Idk if I'm the only one whose autistic ass is obsessed with dream journaling that much hahaha. (The device works half of the time lmao)

So yeah, let me know how you deal with it, and does this recorder of mine sound useful at all?

I know the general recommendation for adults is 7–9 hours, but I'm more interested in people's real-world experience than the guideline itself.

Have you found a specific amount of sleep that consistently leaves you feeling mentally sharp, physically rested, and productive throughout the day? Or does the quality of your sleep matter more than the total hours? Happy to hear about those in your 30s, 40s, or older, do you find you need more sleep than you did in your 20s, or less?

I've struggled with sleep my entire life. Ever since i can remember I've had trouble falling asleep, im in my early twenties now and im just so extremely sick of this. Is there anyway to deal with insomnia without medication? Any suggestion at all will be helpful.

I am wondering who actively seeks to improve their sleep quality and what methods they have used to do so, i.e. sleep trackers, apps, etc? What are the specific methods that worked/didn't work? And What do you personally feel is lacking from the solutions available?

I was sick of "just fix your sleep hygiene" advice that treats insomnia like one problem with one solution. So I ran my own 90 day experiment, changed exactly one variable at a time for two weeks, logged how I felt and how long it took to fall asleep. Here's what actually moved the needle, in order.

Days 1 to 14 (Baseline, no changes): Average time to fall asleep: 47 minutes. Woke up 2 to 3 times a night. This was just documenting the mess so I had something to compare against.

Days 15 to 28 (Fixed wake time only): Same wake time every day regardless of how I slept, nothing else changed. Time to fall asleep dropped to 38 minutes by day 20. Didn't expect this to matter more than anything else I tried later, but it did.

Days 29 to 42 (Caffeine cutoff at 10 hours before bed): Barely moved the needle at first (days 29 to 35), then noticeably improved night wakings starting around day 36. Half life effects take longer to show up than people think, don't judge a caffeine cutoff after 3 days.

Days 43 to 56 (Removed evening scrolling, added a boring paperback instead): This is the one that surprised me. Time to fall asleep barely changed, but the number of 2am wake ups dropped by more than half. I think it wasn't about "blue light," it was about not getting my brain worked up again right before bed.

Days 57 to 70 (Added stimulus control, out of bed if not asleep in 20 min): Hardest one to actually do consistently, but by day 65 my brain stopped associating the bed with lying awake anxious. This is the one that finally broke the cycle, not any single habit before it.

Days 71 to 90 (All combined): Average time to fall asleep: 14 minutes. Night wakings: 0 to 1. None of these individually would've done this on its own, it was the stack, and the order I found things mattered (fixed wake time had to come first or nothing else stuck).

Happy to share the actual log or spreadsheet if anyone wants the raw data instead of the summary.