I wake up at 3am to 4am daily as a neighbor makes noise walking their dog. This cannot be helped. Once I am awake, my mind won’t stop going over details about everything from the mundane to the critical. Often, I am able to fall asleep again after three or more hours of wakefulness, but onlyinutes before I have tonwake for the day.
Does anyone have success with quieting the mind without substances so that they can fall back to sleep?
I’ve found that music can work too - but it really has to be the right type of music. I don’t know the right terms, but basically songs that are slow in tempo and don’t have high notes. As an example: https://m.youtube.com/watch?v=9LhmrVaFl_o
It takes some work, but building a list is as simple as putting songs on and remiving the songs your brain latches onto and keeping those thag just fade into the background