I'm in agreement with you regarding meds. I really do think that they should be the very last resort. I have to make a night time bathroom visit, I was often having trouble getting back to sleep again. I've finally cracked it using the 4-7-8 breathing routine.
I don't wait to see whether I'm likely to stay awake after my nocturnal visit, I just assume that I am and go straight into the routine as soon as I get back into bed. I also picked up another tip. Once I feel that I'm beginning to drift. I start to count down from 300 in 3s. (297-294-291 and so on) I don't think I've ever got below 200.
And here's a new one that I just happened to stumble upon this morning. 'The 4 word sleep phrase'. I haven't tried this one yet, (obviously) but the article suggests that the 2 methods can be combined. Links to both methods below. Good luck in your endeavours.
https://www.medicalnewstoday.com/articles/324417
https://www.psychologytoday.com/us/blog/liking-the-child-you-love/202505/the-4-word-sleep-trick-that-stops-3-am-overthinking#:~:text=The Four-Word Sleep Phrase%3A “This Thought Can Wait”&text=When you say it to,or arguing with your brain.
After brekkie & park walk, off to Makro ...
... slice 6 nice steaks off a piece of Sirloin
... ground the trimmings for burgers
... make some shortcake (4)
... since date on heavy cream is expiring soon, now whip cream
... strawberries defrosting
... chunky salsa made
Now what for dinner ?
As long as the water from the cistern is getting into the bowl, either short or long flush, then that part is working OK.
The 'sucking' is made by the water leaving the bowl, so a blockage somewhere between bowl and septic tank could be the problem.
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