After long time programming whenever i going to sleep its very amazing to white noise! Play it on my smartphone and trying escape from all annoying. I will try this one thanks for share!

Wow, and its as easy as that. Thanks for the enlightenment

My mind has historically wondered at nights as well. My wife falls asleep in like 30 seconds meanwhile it takes me hours. The best thing I did to start falling asleep faster was to start going to bed at a consistent time every night even when I wasn’t sleepy. This has started to reprogram my brain to sleep and wake up at the same time each day. This has helped me substantially. Thanks for the post!

I find cannabis as a great way to get some rest. I know its not widely accepted but it works wonders, it can also backfire and make your brain more active depending on the strain you had.

wow this seems to simple to even be true, but I guess it's worth a shot lol i find myself constantly thinking and my mind running rampant right before I go to bed and then it just persists, as you said for sometimes hours at a time... I will have to give the White Wall a go!! Thanks for sharing your technique! Happy sleeping :-)

i usually just drink

Very helpfull, I'll try it later. Because for a dyslexic fall a sleep also hardworking, we are easily destracted by any situations. 😫😁

great teaching
upvoted you do the same through this link
https://steemit.com/@fenmark

I like to imagine potatoes of all different preparation techniques, but mostly dirty, brown, boring, raw russets falling from the sky, and into the bowls, and gently bouncing onto the carpet, and then suddenly I realize that my bed is a warm baked potato, and I am but a cute little pad of butter nestled up against a cool li'l dollop of sour cream, ever so slowly, yet ever so surely, melting.. into a deep, delicious sleep.

I will try this tonight, thanks for the tip!

Does it really work? I've problems with sleeping and i tried out a lot but it doesn't change yet...

Hey, that white wall kinda make sense! thanks... gonna try tonight :)

There's also a technique called 4-7-8 that's supposed to work well.

Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight.

I must be lucky, never had trouble sleeping, except when something heavy is on my mind.
What brings me to sleep?
Fanfiction. 
Cheap storytelling. 
In my head. 
Made by myself. 
:)
Possibly from the book I am reading or TV I was watching. 
Maybe that is meditation?

Thanks for your post, I've had similar problems of laying in bed for long stretches before finally falling asleep- as confirmed by my phone's sleep apps ;-D I have some trouble simply trying to clear my mind, and I've found body-scan meditations particularly useful for helping me fall asleep. With body scan I'm able to use my mind for a degree of attention- just enough to acknowledge the sensations of my body. Here's an overview of body scan I wrote for my blog, follow if it's interesting, and hopefully we can build a more robust mindfulness community on steemit!

https://steemit.com/health/@jspots/introduction-to-various-meditations-2-body-scan-meditation

Voting for you as witness. You're a good dude it seems.

Always been battling with sleep. Takes me forever to fall asleep although doing meditation.

Okay, this sounds too easy! :) I am going to try it tonight though. I typically go to bed with a racing mind that just WILL not stop. I know it's best to clear my head of everything going on in my life. Never thought to imagine a white wall though!

Meditation is a big help! But most of all, try to do fasting! DOn't eat anything in 24hours then after drink fresh juice only. The next day, eat raw vegetable and fruits.

vote for the witness for you! Great job!

What I do, and works for me..:

1 - Quit Caffeine
2 - Use an eye mask (the darker the better)
3 - Use earplugs (eliminate any voice other than the beat of your own heart, which feels great!)
4 - A low dose Melatonin 2-3 times a week. (this may give heart palpitations as a side effect, luckily I don't have it, so always ask your doctor)
5 - LIGHT is your greatest enemy when it comes to sleep. Turn off your monitor / leave that smartPhone aside at least 30 minutes before sleeping.

I hope you find these beneficial :)

I also have problems falling asleep spend hours which I'm meant to be using for sleep and you know time is precious. Thanks for sharing great techniques that'll help me.

Be sleelpy is healthy

I have tried meditation, pills, exercise, changing my eating habits ... seems my anxiety just won't let me sleep no matter what I do.

What I need to try next is those weighted blankets, but they are pretty expensive to purchase and even more to deliver to Canada :(

Man did you know that **by falling asleep by this way you could easily acced to lucids dreams?** and these dreams are friking AMAZING I CAN TELL YOU!! 

at place in your head where doesnt exist any law of pisique and the only limit is your imagination, that's what happen when you can control yours dream.


if you do this tech to fall asleep for sure you know what a lucid dream is , so ... i would lovee to hear any history of these kind of dreams hahah !

HEY HEY HEY! 
I have a few suggestions for this matter if you mind. Meditation is always the great place to start. Breathing is life, breathing is everything. It will silence your mind. 

But I have a suggestion for you. For me to fall asleep needs about 20 seconds. Doing so, you need to balance yourself. About anxious mind, read the book called "present moment", it will give you deeper insight into your mind and body functionality. 

Another thing is exercise. Beat your body until you can't get out of your bed. Your body has inteligence. Watch Elliot Hulse for that matter. 

But most powerfull thing I sugest and I been doing this for 3 years is WHM method. Your life would be changed from the roots. 

It consist of breathing techniques, exercises, meditation, and cold exposure.  You will influence by will your immune system, cardio-vascular system, hormonal system, muscular system and every system in your body by will. 

You will never be sick again, because of the influence of the immune system and voluntarily changing your adrenal level. You will be able to regulate your STRESS hormon by WILL which is called CORTISOL.

Your performance would be supernatural because of the influence of your PH level in your brain by will. Recent studies shown, that low level oxygen in your body produces anxiety, panic attacks, and all other psychiatric syndroms. And by doing this brething technique you will be able to regulate your PH level in real time... that is power, it will give you power of a superhuman. 

Stimulating your nervous system and parasympathetic nervous system, will triger all kinds of hormons in your body, dopamin(FOR SLEEP), srotonin happy hormon and maletonin. You will be able to control that. 

Exposing your self gradualy to the cold, you will be able to control your adrenal level and cortisol level. Adrenalin will go sky high and cortisol low. It will affect depression and you will feel good and happy. 

So much things it will do for you, this is just a tip of the iceberg. 

After ice cold bath you will sleep like a baby. Like me lol. It stimulates Vagus nerve and that is the story for it-self. Medicine is not reached there yet, but now stydiying this method, medicine are rewriting books because of this.

Check out the Wim Hof crazy dude and just breathe. All the best!

https://youtu.be/DxLseO4YxBQ

Got similar problem. ..hope this technique works for me

I've always just tried clearing my mind and thinking of nothing. Harder said than done! It doesn't always work, but it's saved me countless hours of lost sleep over the past 35-odd years.

Often I will  get tired in the evening and sometimes start to fall asleep but when i try to sleep in my bed it can be impossible to fall asleep.

Hey Mark, an interesting post. I have used a technique that relies on feeling for years (learned it from my days reading Casteneda). Castaneda referred to it as the first gate of dreaming. There is a heavy feeling with a darkness that washes across us when sleep takes us. If you memorize that feeling, you can call it to you and go to sleep almost instantly. I believe that feeling of falling that jolts one awake is whatever is taking place inside of that darkness. But just a belief as I have no means to test out my belief. 

Thank you for a quality post. Just curious, but do you use visualization techniques in other aspects of your life?

Well at the end of the day meditation is about emptying your head. So a white, distant, nondescript wall of nothing seems like a good idea for a fast sleep!

I'll definitely give this a try today :)

I found a great app for meditation called one giant mind. 

Its so difficult to switch off nowadays since mobile phones became glued to your hands and your eyeballs to the screens. Easier said than done by try not to do use your mobile atleast 2 hrs before bed.  Or i find making yourself yawn helps to secrete melatonin which makes you drift of best not to try and not to think too much otherwise it can send you the other way breezing excercises with long deep breaths works well too.

We will try this method @themarkymark

I drink water and watch a movie to make me sleepy. I'll try this one.Thank you for sharing this @themarkymark.

There is another hack on how to calm the Mind.

Count from 1-10 and then back from 10-1.

This is difficult enough for your mind to stop thinking about other "problems", that are on your mind and needs to think about right now, and prevents from going to sleep. At the same time it is boring enough to get to sleep after some counts.

Lovely I liked this
Sleep difficulty is due to the complexity and speed of our lives
The best solution is to stay away from routine
Thanks for sharing.