The missing ingredient-SLEEP

red0801

Thank you all for the great input! I really appreciate the suggestions. there are several I'll give a try today.

bookworm_847

If I can get about 7 hours, I'm usually okay. That rarely happens though...

As far as tips and tricks, I make the room as dark as possible and have some white noise (usually a fan), that seems to help. Other than that I just pray for fortune to smile upon me and send the Sandman my way. It takes a long time for me to fall asleep usually and then I'll wake up every 1-2 hours and have to try to get back to sleep again. This has been going on for years; so other than the stuff I mentioned, I've pretty much given up trying to get an actual full night of sleep.

Timshel_

I have NEVER slept well and have a lot of energy. I'm talking usually no more than 6 hours of sleep a night, and more like 4 or 5 hours is more the norm. However, I have worked very hard to make the time I have sleeping quality time, which makes a marked difference in my well-being. I have also worked hard to TRY and extend the hours an I have managed some nights of up to 8 hours, which I do like,

But agreed overall. Adequate sleep is huge not only for the physical boyd to mend and work, but VERY important to mentaly recharge and feel motivated, happy, and positive.

KirstenTheFamilyCoach

Really great topic and some insightful/helpful replies. I wonder if anyone else has no trouble falling asleep but quality sleep eludes them? I'm not a regular insomniac (although at times I will wake in the middle of the night and have difficulty going back to sleep - these are sporadic). Fall of 2012 I got myself a FitBit and the sleep tracker clearly indicates that I am quite a mover at night, averaging five and a half hours of sleep each night because I’m active in my sleep almost 9 times a night. I’d like to find some tips on getting better quality sleep.

atla_moves

This is something I've been working on lately as I'm sick of not getting enough sleep. Here's what has helped:

1) no caffeine after 1 hour post-waking
2) bed at the same time every night, wake at the same time every morning
3) give up on 8 hours. I now spend 7 hours in bed. trying to get in bed early enough to get 8 hours just makes me cranky
4) no screens (computer, e-reader, phone, etc) for 1 hour before bedtime
5) making the room as dark as possible
6) white noise
7) kicking the dog out of the bed. This one was the hardest for me.
8) 6 mg melatonin 2-3 hours before bedtime. I originally took it 30 minutes before bedtime and the effect was minimal. 2-3 hours really helped.

DawnEH612

I used to suffer from insomnia but sort of "cured" myself of that... Now i just realize i have a circadian rhythm issue... If left to my normal body cues i prefer going to bed around 3-4 am and waking up around 11 am-noon... I am fortunate to have a flexible job and start hours MOST of the time, but there are some times i have to be up and working with the masses like most of next week. Tis is already creating anxiety within me as I know how much of a struggle it is for me to do. I have been this way since i was a kid and i recall my siblings trying to get me up to watch saturday morning cartoons with them and i preferred to sleep in over watching cartoons!
Anyway, one of the things that helped me to fall asleep faster is NO blue lights and hour or so before bedtime. Blue light waves simulate day light and throw off your system. That means get a blue light blocker screen for your computer if you intend to use it within an hour of going to bed. I also changed my bedroom light bulb to an orange one... Which does not emit any blue light.
I keep a journal by my bedside to "leave" all my problems in from the day. I also keep blank notepad to jot down the things i "have to do" the next day or so. I found counting helpful but keep it simple by repeating either the same number, like, "one, one, one..." OR use a sequence of only 2-3 numbers such as, "1,2,1,2,1,2... Or 1,2,3,1,2,3,.. Even better is placing your hand on your belly and and focusing on your proper breathing. A you breath in belly and rib cage expand, as you exhale belly and rib cage deflate. Focus on slow, deep, full breaths... Breath in and count pause for a second then breath out while counting in your head.. Should be about 5-6 seconds each give or take. Some great sound machine apps and i use them and prefer sounds like a fan, white noise or ocean waves as opposed to birds and crickets.. I also like to have some chamomile tea and honey about1/2 hour before bed.. Its a signal to my body to get ready for sleep. Keep room cool, not cold or too hot.
Good luck..... ????????????????????????

Doodlewhopper

The best sleep is found on my boat...water lapping the hull, the halyards lightly tinging against the mast, the boat faintly rocking...this is what sleep is all about!