What can help me fall asleep at night?

Manage Stress and Anxiety

Create a Relaxing Bedtime Routine

Optimize Your Sleep Environment

Hello, I have a question about astral projection. I started to get interested in this a little while after my mum passed in april. I thought I may be able to see her and speak with her if I managed to achieve astral projection. Since this interest, every time i sleep on my back I go into sleep paralysis. However, I cant progress into astral projection because it is very scary for me as I feel like I'm suffocating when this happens. I panic and force myself to wake up. This only ever happened about once a year before this. It sometimes lasts a long time. This has happened about 3 times per week since my mum died, as mentioned on a previous post. I no longer try to go into it anymore(due to the suffocating feeling), but it still happens. I read that sleep paralysis is the pathway to astral projection. Why has this started to happen so frequently since simply taking an interest in it? Is this connected to the afterlife? I am concerned about it as I now cannot seem to stop this happening. Could it be my mum trying to communicate? Im asking due to more knowledge around this in this group.

Invest in a comfortable mattress and pillows that provide adequate support.

Watch Your Diet and Caffeine Intake

Gentle exercises like yoga or stretching can be beneficial closer to bedtime.

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Avoid using electronic devices like smartphones, tablets, and computers at least an hour before bedtime.

Limit Exposure to Screens and Bright Light

Avoid large meals, caffeine, and alcohol before bedtime. These can disrupt your sleep or make it harder to fall asleep.

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Practice mindfulness, meditation, or deep-breathing exercises to calm your mind.

Establish a consistent sleep schedule by going to bed and waking up at the same time every day.

Engage in regular physical activity, but try to finish intense workouts at least a few hours before bedtime.

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Keep your bedroom cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if needed.

Use blue light filters on your devices if you must use them in the evening.

Falling asleep can be tough, but there are several methods to improve your sleep quality and help you drift off faster.

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Consider keeping a journal to jot down any worries or thoughts before bed, helping to clear your mind.

Engage in calming activities before bed, like reading, taking a warm bath, or practicing relaxation exercises.

Incorporate Regular Exercise

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Opt for a light, healthy snack if you're hungry at night, such as a banana or a small bowl of oatmeal.