Bad sleeping patterns

CVLuv143
CVLuv143 Posts: 4 Member
in Sleep, Mindfulness and Overall Wellness
Tips to help me sleep and stay sleep

Working hard on a better sleep pattern
Anyone have some ideas desperate will try anything

Replies

  • Xerogs
    Xerogs Posts: 328 Member
    Get into a sleep routine.
    Go to bed about the same time and wake up around the same time.
    Reduce blue light exposure by turning off phone and TV.
    Try to keep your room as dark and cool as possible.
    I run a fan and air purifier that generate white noise which helps as well.
    Don't drink a lot of water right before bed or it can interrupt your sleep.
    Don't eat heavy or spicy meals before bedtime. I also don't have caffeine after 2pm so no tea, coffee, or chocolate in the evenings.
    Do some research on sleep cycles and understand them so when you do wake up you don't spiral with thoughts about not getting enough sleep.
    Practice some type of meditation practice when you do wake up to help you relax back to sleep.
    My wife takes a melatonin supplement which helps her get to sleep but I would do some research on it to see if it is what you need.
    If you can request a sleep study from your doctor to make sure you don't have sleep apnea.
  • HoneyBadger302
    HoneyBadger302 Posts: 2,068 Member
    I've had to cut back on my sleep, so therefore I've also had to get very strict about my bedtime routine. Several things I have done:
    • I have my phone auto turn on the comfort shield
    • Fairly consistent bed time and get up times
    • No caffeine drinks at least 6 hours before bed
    • Minimum of 30 minutes before sleep time I get ready for bed which includes making some "sleepy time" tea
    • Minimum of 30 minutes (preferably 1 hour) no electronics
    • Once ready for bed, crawl in and read a paper book, drink my tea
    • Tightened up my morning routine as well

  • cyndit1
    cyndit1 Posts: 170 Member
    I quit drinking alcohol and I added melatonin supplement. Made a huge difference in my quality of sleep and ease in waking up refreshed.
  • Hollis100
    Hollis100 Posts: 1,408 Member
    An older man who lived through the London bombings in WWII taught me this. He used to sleep with his family on the subway platforms. He was also a student at the time and had to get some sleep to continue his studies.

    Lie on your back.
    Relax your muscles once you lie down.
    Starting with your feet, tense your toes and other muscles and hold for several full breaths, and then relax.
    Go up your body in the same way -- tense each area, hold for several full breaths, and then relax. Include your buttocks, stomach, arms, hands, shoulders, and the small muscles in your face (eyes, mouth, everything). Tense, hold, and then relax.
    If you do this, it should help with racing thoughts and feelings.

  • 88AViva
    88AViva Posts: 499 Member
    I am having the same issues with getting proper sleep. I recently started taking magnesium and melatonin (10mg) before bedtime. And sometimes when I really struggle I try some white noise and gentle stretching (yin yoga basics) to help me relax a little. It's not sorted yet but it's gotten better 🙂
  • Jennycrystel
    Jennycrystel Posts: 4 Member
    CVLuv143 wrote: »
    Tips to help me sleep and stay sleep

    Working hard on a better sleep pattern
    Anyone have some ideas desperate will try anything

    For many years, I had trouble sleeping. I tried several tips to improve my sleep, but they weren't enough to solve it. The sleep disorder had severely affected my health, So I decided to visit a sleep specialist, and he told me that I have sleep apnea. He suggested I use a Respironics dream station. It helped me to overcome my sleep disorder. I use it every night, And I have had no problems with it till now. Better sleep is crucial for a healthful life, so it's better to visit a sleep specialist if you still have issues with your sleep.
  • 88olds
    88olds Posts: 4,532 Member
    As pointed out above, do the sleep hygiene basics. Watch your caffeine intake. Turn off the electronics. Have and stick to a bedtime. Do a pre bed routine. I listen to 1 or 2 pieces of relaxing music and a sleep meditation. It works. Since starting I have little trouble getting to sleep.

    My issue has been staying asleep. Over time I’ve made great progress. How? It may sound strange but I embraced being awake in the middle of the night. There is some recent research suggesting they’ve found evidence that before modern times a night’s sleep frequently had 2 parts- first sleep and second sleep. Without electric lights, people were going to bed a lot earlier, would be up in the middle of the night and later go back to bed. Accepting this as normal has eliminated a big problem, that being the “Rats! I’m awake” thinking in the middle of the night. It’s anxiety producing. But over time I have gained confidence that if I get up for awhile, usually about 1 hr. I’ll be able to get back to sleep. Can you see yourself reframing the issue from staying asleep to going back to sleep? It has made all the difference to me.

    It also helped that I recalled that when I was younger, I frequently woke up very early and, if it was not “time to get up” I would have no trouble getting back to sleep. It was like a bonus. Waking up and seeing it was 6:15 when I didn’t need to be up until 7 was a good thing.
    It was only when I was older that waking up early became anxiety inducing. Anxiety is the enemy of sleep. Hope something in this rambling helps you. I started from desperation. I figured sleep deprived was my new normal. Not so.

    Last- and my improvement in this area has been a process. As I’ve progressed I’ve gained confidence that I can sleep better, this in turn leads to more progress.

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