Brain Fertilizer

The main way that caffeine affects me is that it makes my mind race so fast that I cannot relax enough to fall asleep. Other things can do that, too.

When I was younger, it used to take me two hours to fall asleep, as I had to think through the whole day before I could slow my mind down enough to fall asleep. It may be why I overanalyze to this day, but that's another issue.

In college, I couldn't waste two hours trying to get to sleep, I was too busy. My body quickly learned to shut the mind down as I prepared for sleep. Now it usually doesn't take me longer than 5 minutes to fall asleep...if my wife suddenly decides there's something we need to talk about after I've brushed my teeth and changed into sleepwear, it's a battle to get back awake enough to listen, and then I have problems getting to sleep.

One thing that has worked every time I've thought of it is:
Counting backward from 20. If my mind is racing badly, I might start at 30. I start at a pace of about one digit per second. The second time through, I slow it down a little. The third time through, if necessary, I try to time it with my breathing, so it's more like "20, 19....18, 17....16, 15..." The fourth time through, I try to slow my breathing while I count.

I don't think I've ever needed more than four times through. But to be honest, I don't always remember to do it. I think I will be able to now. If it ever doesn't work, I'll let you know.