What is your routine for a good night's rest?
veronicav0502
Posts: 112 Member
What is your routine for a good night's rest? I drink herbal tea, don't look at electronics and it doesn't always help. I hear that sleeping well helps with weight loss, so I am at a loss at the moment. I went to bed at 9:30 pm, but was awake most of the night. I need help and would appreciate any advice.
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I wake up at 5:30 in the morning. By 9:30 at night I am ready to sleep. If I have trouble it is usually due to stress or just an over active mind. I like to listen to some calming mantras or music on youtube. It gives you something to focus on other than the stress.2
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I wake at 5am and try to be in bed around 9:30. I agree with Lizzy, over active mind and stress has kept me awake far more than I'd like. There some good meditation videos on Youtube that you can listen to, they're about 10 minutes long and you just listen to the person talking and do as they say and you'll be relaxed in no time. Even if you can't fall asleep just try and lay still. You're mind can be active but as long as your body gets the rest it needs you'll soon fall asleep. also try and time your sleeping patterns with your REM cycles.1
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I wake at 5am and try to be in bed around 9:30. I agree with Lizzy, over active mind and stress has kept me awake far more than I'd like. There some good meditation videos on Youtube that you can listen to, they're about 10 minutes long and you just listen to the person talking and do as they say and you'll be relaxed in no time. Even if you can't fall asleep just try and lay still. You're mind can be active but as long as your body gets the rest it needs you'll soon fall asleep. also try and time your sleeping patterns with your REM cycles.
I do wear a watch to track sleep, but I'm not sure what to look for. I just know my light sleep is longer or about the same as the motionless sleep. I'm up by 4:30 am, but on weekends I sleep in until 6ish. I'll try the meditation tonight.
I also have tried melatonin, but that does nothing to me and I have tried sleeping pills, but I hate pills and the way it makes me feel in the morning since they do not work all the time.0 -
1- hide all the damn jingley ball toys that the cats play with 2- day dream in my head- like insert myself into an episode of my favorite tv show1
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1- hide all the damn jingley ball toys that the cats play with
LOL, but yeah. The feather "flippies" are put away, too, as one of my cats likes to try to bring it onto the bed. Between the noise of him trying over and over and over and if/when he finally gets it on the bed and starts playing? Just, no.
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I avoid doing anything which might give me a guilty conscience
Srsly - I don't have a problem with dropping off but MrsStealthHealth does. She tells me that it's hormonal but we have noticed that dimming the lights, no laptops or ipads, and a late night carb/snack seems to help.
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I eat a large meal that includes alcohol shortly before bed. I watch TV and play with electronics up to the minute I go to bed and once in bed, I fall asleep with the TV on. I sleep like a baby.
I think the reason is that I learned to manage stress.2 -
I try to exercise most days, and read a little bit before bed to relax me.
I just went to a retreat where a sleep expert did a session with us, and one of his recommendations was to not actually think about trying to fall asleep or how much you need to go to sleep. I've tried this trick a few times on the nights where I was having trouble sleeping, and sure enough as soon as I stopped focusing on falling asleep, I finally did.
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marieamethyst wrote: »I try to exercise most days, and read a little bit before bed to relax me.
I just went to a retreat where a sleep expert did a session with us, and one of his recommendations was to not actually think about trying to fall asleep or how much you need to go to sleep. I've tried this trick a few times on the nights where I was having trouble sleeping, and sure enough as soon as I stopped focusing on falling asleep, I finally did.
I'm going to have to try to break that habit! lol. I kept saying to myself, "All I want to do is sleep!" So what do you focus on? Usually all other random thoughts of the day come streaming by if I'm not thinking about wanting to sleep.1 -
No routine, but if I really want to pass out quickly, I topically apply some Jergens.
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veronicav0502 wrote: »
Well don't go overboard and drink half the bottle..lol..(done that)
Maybe just a single nightcap a half hour before bedtime.. 1 -
veronicav0502 wrote: »marieamethyst wrote: »I try to exercise most days, and read a little bit before bed to relax me.
I just went to a retreat where a sleep expert did a session with us, and one of his recommendations was to not actually think about trying to fall asleep or how much you need to go to sleep. I've tried this trick a few times on the nights where I was having trouble sleeping, and sure enough as soon as I stopped focusing on falling asleep, I finally did.
I'm going to have to try to break that habit! lol. I kept saying to myself, "All I want to do is sleep!" So what do you focus on? Usually all other random thoughts of the day come streaming by if I'm not thinking about wanting to sleep.
It's a hard habit, lol! I usually "daydream" about favorite books/movies/etc. Or re-live happy memories. Basically relaxing thoughts until my mind is distracted enough for me to fall asleep. 1 -
I try to get up and go to bed at the same time every day.
Going to bed too early, sleeping in or napping during the day usually equals a more sleepless night for me.
I try not to read or view or talk about upsetting or exciting things before bed.
I usually spend some time kind of meditating or daydreaming before going to sleep to help my brain relax.
White noise machine goes on.1 -
I try to get up and go to bed at the same time every day.
Going to bed too early, sleeping in or napping during the day usually equals a more sleepless night for me.
I try not to read or view or talk about upsetting or exciting things before bed.
I usually spend some time kind of meditating or daydreaming before going to sleep to help my brain relax.
White noise machine goes on.
Thanks! I am going to try keeping the routine during the weekends too.0 -
I'm probably not much help. I lay my head on the pillow and fall asleep lol. I am one of "those" people who can fall asleep in 2 seconds. However, I didn't always used to be this way. Once I started a regular exercise routine (workout at home, after work every day) I have no issues falling asleep.4
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I try to have a happy-thought that I can think about. Sometimes if my mind wanders randomly, anxiety kicks in and I remember that horrible/embarrassing thing I did 10 years ago and I inwardly cringe and then I'm wide awake again. So I have to focus on one happy thing. Right now it's how amazing our powder room/mud room will look when it's all renovated
I also find that it takes a few days of the 9.30pm bedtime before I fall asleep quicker, like my body needs time to adjust. I use a sleep tracker and I was in bed at 9.30 for 3-4 nights in a row before I got more than 6-7 hours of sleep. Last night I got 8.5 hours of sleep, and 2 hours of deep sleep - my best yet!1 -
FoxyMars25 wrote: »I'm probably not much help. I lay my head on the pillow and fall asleep lol. I am one of "those" people who can fall asleep in 2 seconds. However, I didn't always used to be this way. Once I started a regular exercise routine (workout at home, after work every day) I have no issues falling asleep.
Good to know because I used to be one of those who would knock out as soon as my head hit the pillow. Well now that I am starting a new routine, I'm hoping things will improve.1 -
I try to have a happy-thought that I can think about. Sometimes if my mind wanders randomly, anxiety kicks in and I remember that horrible/embarrassing thing I did 10 years ago and I inwardly cringe and then I'm wide awake again. So I have to focus on one happy thing. Right now it's how amazing our powder room/mud room will look when it's all renovated
I also find that it takes a few days of the 9.30pm bedtime before I fall asleep quicker, like my body needs time to adjust. I use a sleep tracker and I was in bed at 9.30 for 3-4 nights in a row before I got more than 6-7 hours of sleep. Last night I got 8.5 hours of sleep, and 2 hours of deep sleep - my best yet!
I do that too lol but I haven't tried the happy thoughts, so i will be trying that. I'm glad you are getting your rest. Until I get mine, please sleep for me. 0 -
Try magnesium supplements. Natural Calm powder in a warm beverage before bedtime works nicely. Most people are mag deficient. I have always been a poor sleeper until I started the supplements and now drop off and sleep soundly through the night- except when the cats wake me
Also, avoid alcohol close to bedtime, it may help you drift off but you won't sleep through the night (unless you drown yourself in booze and then you'll be up retching...) I enjoy a glass of wine with dinner and then cut myself off.
Exercise is excellent, but again, not too close to bedtime as it can actually invigorate you and you don't want that when you need sleep
I wish you all the best and sweet dreams.0 -
daffyblessed wrote: »Try magnesium supplements. Natural Calm powder in a beverage before bedtime works nicely. Most people are mag deficient. I have always been a poor sleeper until I started the supplements and now drop off and sleep soundly through the night-except when the cats wake me
Thanks for the info. I am definitely going to try this! How long did you have to take this before you noticed the difference?0 -
Actually, the Natural Calm powder (don't get the one w/calcium) works pretty much right away. Start at 1/2 tsp (use an actual measuring spoon) and if that isn't doing the trick, increase in 1/2 tsp increments up to 2 tsp. I also supplement with magnesium in the morning as it helps with stress throughout the day. Google the benefits of magnesium supplements and you will see the MANY benefits of this vital mineral.
Do your research and make your decision. Too much mag is not good for you (like ANYTHING!) so don't think more is better...There is tons of info about magnesium online. Some people have had a less than favorable experience with Natural Calm, but most are more than satisfied. Remember that is not the only way to supp mag. In fact, it is said that transdermal application is actually the best way to take it into your body. Loose stools is a possible side effect of the mag if you take too much, so be careful with dosage. I am not a doctor, just a person who has done extensive research on this supplement. I take magnesium as a part of an iodine protocol that has made significant improvements to my overall health- that's another research project for you
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I take Valerian root and listen to music all night.1
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About an hour before bed I put away screens and take a hot bath. I read and then go to bed. If I have a lot of trouble sleeping then I'll make myself some stress tea, either with kava root or valerian. (I think the kava has a recommended max dose so read up on both before trying them.)1
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Up about 7:45 am
Busy and active all day
Chamomile tea about midnight
Valerian right before bed
In bed about 1 am
Sleep like a log0 -
veronicav0502 wrote: »marieamethyst wrote: »I try to exercise most days, and read a little bit before bed to relax me.
I just went to a retreat where a sleep expert did a session with us, and one of his recommendations was to not actually think about trying to fall asleep or how much you need to go to sleep. I've tried this trick a few times on the nights where I was having trouble sleeping, and sure enough as soon as I stopped focusing on falling asleep, I finally did.
I'm going to have to try to break that habit! lol. I kept saying to myself, "All I want to do is sleep!" So what do you focus on? Usually all other random thoughts of the day come streaming by if I'm not thinking about wanting to sleep.
I think about what I want to wear the next day.
By the time I've finally decided on the top, I'm asleep. Then I wake up knowing what top I want to wear but no idea what to pair it with.
Maybe my wardrobe is just that boring ...1 -
Wake up at 5:30 AM so by the night I'm just exhausted and don't need much help.
But my routine is eat dinner at 6, watch TV until 7 with the hubs, come into the room and read until about 8:15 and we are asleep no later than 10pm usually by 9:00.
If I'm being naughty or am restless after that I'll play a game of hearthstone on my phone then fall asleep.0 -
I go to bed about 10:00 or 10:30 and play games on my tablet for about 15 minutes, then usually fall right to sleep. The husband likes the TV on, but he turns it on low volume on a sleep timer so it shuts off about an hour later. Dark room with cool temperature. However, in the past 5 years or so I often wake up between 2:30 and 3:00, especially if I've had a lot to drink that day (anything liquid, water, tea, coffee, alcohol). That's when I have a hard time getting back to sleep. To get back to sleep I will think about a recipe that I want to try and assimilate all the ingredients in my head, or make a mental to-do list for the next day, or list all the things I'm grateful for in my life. That sometimes helps me drift back off. If, after about 30 minutes I'm still awake, then I turn on my tablet and log into MFP for a bit and "LIKE" all my friend's posts from earlier time zones.
I discovered that my sleep patterns changed after about age 45 - those lovely hormonal years. I started with this middle-of-the-night wake up call from a hot flash or urgent need to pee. Some nights full-on insomnia where I didn't sleep all night or only had what I call "twilight sleep". Where you know your body is relaxed but you feel your mind is still active and you can't shut it off. That's not good restorative sleep. After a couple nights of that I'll take 1/2 a Tylenol PM and that seems to get me back on track.
I've come to REALLY appreciate and celebrate those nights when I actually sleep a full 7 hours without waking up or getting up!1
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