I’d say alcohol is by far the most common sleep aid. Benzos and z-drugs are also pretty common and historically, poppy tea was a popular folk remedy for insomnia. I’m not sure how popular the really good sleeping medications (like barbiturates) were in the past, but some people must have used them, though they probably weren’t as widely used as in some Western countries.
The most widely used over-the-counter sleep aids here are melatonin and valerian. Melatonin in particular seems to be really popular, as I know a lot of people who take it and you see adverts for melatonin tablets all the time.
Depends on the person, rather than the country. For myself, what works is thinking back on how nice it was when I was a toddler and I was falling asleep snuggled up to my Mom.
I’m having issues as well, so not exactly a silver bullet here. But I use mental association. I have a handful of longform videos I pretty much only “watch” when going to sleep, so lying down and putting one on has become mentally associated with sleep and relaxation, which does help slightly
Daily workouts, fibers for an early dinner, and going to bed with a cup of verbena or valerian infusion.
What? 😊 Give it a try.
In Italy, for “light” sleep troubles I think chamomile or valerian tea and a small dose of melatonin are the most popular thing. There are a couple of popular brands of chamomile tea with a small dose of melatonin in it (Bonomelli or Sognid’oro) which you can get in almost all supermarkets. You can take it around 30 minutes before going to bed. I personally have it every once in a while and get the best sleep.
Can only speak for myself:
* A large cup of warm tea with a splash of milk (herbal tea if you’re sensitive to caffeine; as many Scandinavians I’m basically immune), or a mug of hot chocolate.
* Either sex or masturbation may help one relax.
* Watching TV, on the sofa if you don’t have a TV in the bedroom (I don’t).
Preferably a show you’ve already seen so you don’t have to concentrate, and no sudden explosions or loud action, or obnoxious laugh track.
Low volume and slightly dimmed picture, and a sleep timer of about 90 minutes on the TV (may be extended if needed).
When you eventually begin to feel somewhat tired, turn away from the TV but keep it on for some background noise.
* Biking or other forms of physical exercise outside in the evening.
Maybe cross-country skiing in the winter if you live rural and cold enough (not for me, I hate skiing; but used to love biking).
Perhaps just a long walk.
* If you have access to it, which central/southern Europeans usually don’t, a hot sauna and a cold beer.
A long and hot shower to relax your muscles may suffice, but not *really* the same thing.
Personally don’t have access to a sauna at the moment, and miss it immensely.
* A newly made bed, maybe even with bed sheets straight from the tumbler, is also a nice everyday luxury.
But a freshly made bed always feel nice regardless, and may make enough difference to make me fall asleep a bit quicker than with a few days old bed-sheets.
^(Not everyone tumble-dry their bed-sheets, but I usually do. I also don’t own expensive bed-sheets that would take damage or deteriorate from it.)
* Keeping the bedroom cool.
Perhaps not *cold*, but cool.
* When everything else fails, medication.
Melatonin, or prescription drugs like Zopiclone.
Should of course not be used long-term, but just when everything else fails.
Oxazepam is the most prescribed drug in the Netherlands.
In my country? Preach about getting off your phone and winding down an hour before bed, and lie to ourselves that we’re capable of actually doing that lol
Melatonin seems to be the most common way from what I’ve heard from friends. Works well enough, but it makes it difficult for me to get up in the mornings so I don’t really take it all that often.
We drive to Germany and buy melatonin gummies.
Visiting a Danish store to get groceries? What does that even mean?
Go to the GP and get a prescription for sleeping pills. There are no resources available for dealing with the cause.
most prescribed medication in Spain is Lormetazepam, sold under the brand “Noctamid”. From all the -zepam family it’s one of the mildest ones, and its effect is more hypnotic than relaxing (it is focused on getting you asleep, not relaxed). Works like a charm, but not intended for long term use.
The German “classic” when describing a person who is trying to fall asleep is “counting sheep”, but I don’t know if anyone is actually doing this! I sometimes imagine snow falling.
Check if you are uncomfortable for some reason. Feeling itchy and icky, or too hot? Luke-warm shower. Cold? Hot water bottle. Hungry? Eat some bread. In pain you have not allowed yourself to notice? Take a painkiller. System won’t come down, heart rate still up? Music with a slow beat and breathing exercises.
Does not help? Get up, go to another room with a fresh blanket and get comfy, air the bedroom, drink hot milk with honey read boring/calming books or comic books until getting back to bed seems a good idea, or you fall asleep where you are sitting.
Nothing helps? Start your day. Tomorrow is another night. Not worrying about being unable to sleep can take the stress out of the situation.
15 comments
[Melatonin drops.](https://www.apotek1.no/produkter/metode-melatonin-1mg-draaper-824117p?srsltid=AfmBOooNMjpz1mfMJ1ARJUu11byyOfl6NAikbxT7UywjLzR5gh78qIwu)
I’d say alcohol is by far the most common sleep aid. Benzos and z-drugs are also pretty common and historically, poppy tea was a popular folk remedy for insomnia. I’m not sure how popular the really good sleeping medications (like barbiturates) were in the past, but some people must have used them, though they probably weren’t as widely used as in some Western countries.
The most widely used over-the-counter sleep aids here are melatonin and valerian. Melatonin in particular seems to be really popular, as I know a lot of people who take it and you see adverts for melatonin tablets all the time.
Depends on the person, rather than the country. For myself, what works is thinking back on how nice it was when I was a toddler and I was falling asleep snuggled up to my Mom.
I’m having issues as well, so not exactly a silver bullet here. But I use mental association. I have a handful of longform videos I pretty much only “watch” when going to sleep, so lying down and putting one on has become mentally associated with sleep and relaxation, which does help slightly
Daily workouts, fibers for an early dinner, and going to bed with a cup of verbena or valerian infusion.
What? 😊 Give it a try.
In Italy, for “light” sleep troubles I think chamomile or valerian tea and a small dose of melatonin are the most popular thing. There are a couple of popular brands of chamomile tea with a small dose of melatonin in it (Bonomelli or Sognid’oro) which you can get in almost all supermarkets. You can take it around 30 minutes before going to bed. I personally have it every once in a while and get the best sleep.
Can only speak for myself:
* A large cup of warm tea with a splash of milk (herbal tea if you’re sensitive to caffeine; as many Scandinavians I’m basically immune), or a mug of hot chocolate.
* Either sex or masturbation may help one relax.
* Watching TV, on the sofa if you don’t have a TV in the bedroom (I don’t).
Preferably a show you’ve already seen so you don’t have to concentrate, and no sudden explosions or loud action, or obnoxious laugh track.
Low volume and slightly dimmed picture, and a sleep timer of about 90 minutes on the TV (may be extended if needed).
When you eventually begin to feel somewhat tired, turn away from the TV but keep it on for some background noise.
* Biking or other forms of physical exercise outside in the evening.
Maybe cross-country skiing in the winter if you live rural and cold enough (not for me, I hate skiing; but used to love biking).
Perhaps just a long walk.
* If you have access to it, which central/southern Europeans usually don’t, a hot sauna and a cold beer.
A long and hot shower to relax your muscles may suffice, but not *really* the same thing.
Personally don’t have access to a sauna at the moment, and miss it immensely.
* A newly made bed, maybe even with bed sheets straight from the tumbler, is also a nice everyday luxury.
But a freshly made bed always feel nice regardless, and may make enough difference to make me fall asleep a bit quicker than with a few days old bed-sheets.
^(Not everyone tumble-dry their bed-sheets, but I usually do. I also don’t own expensive bed-sheets that would take damage or deteriorate from it.)
* Keeping the bedroom cool.
Perhaps not *cold*, but cool.
* When everything else fails, medication.
Melatonin, or prescription drugs like Zopiclone.
Should of course not be used long-term, but just when everything else fails.
Oxazepam is the most prescribed drug in the Netherlands.
It even affects the surface water.
https://www.maastrichtuniversity.nl/news/high-concentrations-psychotropic-drugs-dutch-surface-water
In my country? Preach about getting off your phone and winding down an hour before bed, and lie to ourselves that we’re capable of actually doing that lol
Melatonin seems to be the most common way from what I’ve heard from friends. Works well enough, but it makes it difficult for me to get up in the mornings so I don’t really take it all that often.
We drive to Germany and buy melatonin gummies.
Visiting a Danish store to get groceries? What does that even mean?
[this podcast](https://open.spotify.com/show/2eHYQV9yLn7tFoSdDGjzM4?si=bviwcFeWSnyqWs7EfrAA5w) has helped me a good few times
Go to the GP and get a prescription for sleeping pills. There are no resources available for dealing with the cause.
most prescribed medication in Spain is Lormetazepam, sold under the brand “Noctamid”. From all the -zepam family it’s one of the mildest ones, and its effect is more hypnotic than relaxing (it is focused on getting you asleep, not relaxed). Works like a charm, but not intended for long term use.
The German “classic” when describing a person who is trying to fall asleep is “counting sheep”, but I don’t know if anyone is actually doing this! I sometimes imagine snow falling.
Check if you are uncomfortable for some reason. Feeling itchy and icky, or too hot? Luke-warm shower. Cold? Hot water bottle. Hungry? Eat some bread. In pain you have not allowed yourself to notice? Take a painkiller. System won’t come down, heart rate still up? Music with a slow beat and breathing exercises.
Does not help? Get up, go to another room with a fresh blanket and get comfy, air the bedroom, drink hot milk with honey read boring/calming books or comic books until getting back to bed seems a good idea, or you fall asleep where you are sitting.
Nothing helps? Start your day. Tomorrow is another night. Not worrying about being unable to sleep can take the stress out of the situation.