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AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
46 posts

Let's talk about sleep
I've been tracking my sleep for about the past 4 months using a Biostrap. My avg. total sleep time is just under 7 hrs per night, and my avg. deep sleep time is just under 2 hrs per night. I'm pretty consistently asleep by 2130 and awake at 0420 every weekday. I set an alert on my IPhone to limit screen time after 2000. I stay away from caffine after about 0900 every day. I also either lift weights or do some type of conditioning + sauna every weekday morning.

I'm interested in improving the quality of my sleep, mainly increasing my percentage of deep restorative sleep. The only supplements I take are creatine, krill oil and vitamin D everyday - and MCT oil and collagen occasionally in coffee. What are some things that y'all have done to improve sleep quality? Teach me!!




Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
5695 posts

re: Let's talk about sleep
Cold immersion of some kind. Ice baths, cold showers, walking outside in shorts with ears, nose, toes covered. That sort of thing knocked me out. Especially the cold showers or ice baths right before bedtime.


Rep520
Arizona Fan
Member since Mar 2018
8165 posts

re: Let's talk about sleep
Having a consistent routine preparing to go to sleep. Shutting down electronics, etc. an hour from sleep. Meditating to get my mind to calm down.

I do take melatonin, zinc and magnesium. Zinc and magnesium are good options for general health if you are deficient. Melatonin...it helps me fall asleep, but I would recommend trying not to overuse it.


Big_Slim
LSU Fan
Classified
Member since Apr 2016
3232 posts

re: Let's talk about sleep
quote:

Cold immersion of some kind. Ice baths, cold showers, walking outside in shorts with ears, nose, toes covered. That sort of thing knocked me out. Especially the cold showers or ice baths right before bedtime.


I got to try this. Could definitely see it working


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StringedInstruments
Auburn Fan
Member since Oct 2013
11294 posts

re: Let's talk about sleep
quote:

Cold immersion of some kind.


Why does this work?

Only thing I can think of it makes my dick shrivel so my body is no longer thinking about sex and shuts down.


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221
TigeRoots
New Orleans Saints Fan
Member since Oct 2008
6589 posts

re: Let's talk about sleep
I’m obsessed with my sleep, as I know how important it is, to a fault for sure. Always looking for ways to improve/get more. Recently got a Coop Eden pillow and it has helped. Have a new mattress/some type of cool sheets my wife ordered coming in next week. Trying to get used to sleeping with a mask and ear plugs as well. Looking at getting either a Chili Pad or Ooler next.


225Tyga
LSU Fan
Member since Oct 2013
8020 posts

re: Let's talk about sleep
quote:

Let's talk about sleep


i use benzos


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OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
9030 posts

re: Let's talk about sleep
quote:

Cold immersion of some kind. Ice baths, cold showers, walking outside in shorts with ears, nose, toes covered. That sort of thing knocked me out. Especially the cold showers or ice baths right before bedtime.


I do the exact opposite. I do cold immersion to start my day.


The Dude's Rug
LSU Fan
Member since Nov 2004
13375 posts

re: Let's talk about sleep
150mg of Benadryl or promethazine works for me.


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Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
5695 posts

re: Let's talk about sleep
Weird how that is. I can see it waking me up as well.


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USA
Member since 2001
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Presidio
Member since Nov 2017
992 posts

re: Let's talk about sleep
CBD


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TigeRoots
New Orleans Saints Fan
Member since Oct 2008
6589 posts

re: Let's talk about sleep
My problem isn’t necessarily falling asleep, it’s the 5 damn times I wake up per night to take a piss and trying to fall back asleep afterwards, when my mind starts racing.


BengalBlood81
LSU Fan
Member since Oct 2014
924 posts

re: Let's talk about sleep
Are you waking up and then peeing out of routine or do you have bladder issues that are waking you up? I ask because those with Sleep Apnea can wake up 5 times a night and then be in a routine to go pee. Might wanna check it out


BottomlandBrew
LSU Fan
Member since Aug 2010
20655 posts

re: Let's talk about sleep
You and me both, brother. I'm asleep within 5 minutes at the start of the night, but that 1:00 am piss is just enough to wake me up and get my mind racing on problems it can't possibly solve at that time of night.


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AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
46 posts

re: Let's talk about sleep
I'm going to try a cold shower right before bed and see what happens. It would seem like a cold shower would activate the sympathetic nervous system, but I've also heard that changes in body temperature prior to sleep can help. I mean changes in body temperature either way - hotter or colder. I've tried a warm shower and sauna prior to bed, but never the cold shower. Thanks for the idea!


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AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
46 posts

re: Let's talk about sleep
Thanks for idea about zinc and magnesium. I have an annual MD visit coming up, so I'll ask to have those levels checked. Thanks!


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AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
46 posts

re: Let's talk about sleep
I've heard awesome reviews about the Chili pad - a little out of my price range at the moment though. I am intrigued by the Coop Eden pillow though. Is it really cooler than a normal pillow? Definitely going to look into cooling sheets.


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KoozieKing
LSU Fan
Baton Rouge
Member since Oct 2015
93 posts

re: Let's talk about sleep
2 hours of deep sleep is really good.

As far as people talking about cold showers. I wouldn't do a cold shower with the idea that it will help you go to sleep. I think a cool shower is better suited for sleep.


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TigeRoots
New Orleans Saints Fan
Member since Oct 2008
6589 posts

re: Let's talk about sleep
quote:

Are you waking up and then peeing out of routine or do you have bladder issues that are waking you up? I ask because those with Sleep Apnea can wake up 5 times a night and then be in a routine to go pee. Might wanna check it out


I’m pretty sure it’s the former. I drink a ton of water throughout the day, but have been making an effort to taper it down to basically zero by 6 ish, with a 9:00 bedtime. Like sometime I’ll go piss when I don’t even really have to, meaning I probably would hold off and piss later if it was during the day. I think my thinking is, to drain it while I’m up so it doesn’t wake me up while I’m sleeping.

I should say I work shift work and my hours are such that my alarm is set @ 2:20 am when I’m on days. That said, I can’t remember the last time I actually slept until that alarm. It’s gotten to where I’ve gotten rid of the nightstand clock and will not look at my phone to check the time when I get up in the middle of the night.

I’ll also add that I purchased a pair of Felix Gray blue light glasses for at night, but haven’t used them long enough to provide a review. I got them mainly when I’m working nights, staring at a computer for 12 hours. Will be implementing them for the last couple of hours of my shift. On regular (off) nights I try to cut out or minimize the blue light a couple hours before bed.

As far as the Coop Eden, it seems to be cooler than my old pillow. I use it without a pillow case and I like it.

We got the Slumber Cloud cooling sheets in today, so anxious to see what they’re all about. And yeah, the Chili Pad/Ooler are pretty pricey but if they work as advertised it’s worth the money to me.

What’s everyone’s sleep position? I’m a stomach sleeper mainly which is the worst, but trying to transition to side eventually.

quote:

that 1:00 am piss is just enough to wake me up and get my mind racing on problems it can't possibly solve at that time of night.


Yes indeed!
This post was edited on 2/21 at 1:47 pm


litenin
LSU Fan
Houston
Member since Mar 2016
1616 posts

re: Let's talk about sleep
I try not to look at my phone for the last hour or two before going to sleep. I take melatonin about once/week and also read that Pistachios have melatonin in them. I've started eating a handful before bed and may help slightly.

On my weeknight gym workouts, I usually do the steam room and drink one of those calm tea blends. Usually able to fall asleep better on those nights. I rarely do yoga/pilates but tried a class last week that ended with 10 minutes of meditation. Slept really great that night.

I'll usually take a 30 minute nap in my office about twice/week and always feel better in the afternoons (and more productive) on those days.


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