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Message
Sleep restriction for insomnia
Posted on 3/26/24 at 2:25 pm
Posted on 3/26/24 at 2:25 pm
Has anybody tried this? I've struggled with various sleep issues on and off for 25 years now. Currently in a pattern of waking up around 330 or 4 and not going back to sleep which is a miserable way to start the day.
I read about something called sleep restriction where you take the amount of time you're sleeping and adjust your bedtime to match it and gradually increase it.
For example if you're sleeping 4 hours a night and have to get up at 6 you wouldn't even try to go to bed until 2. Seems like it could work but make for a rough few days starting out. Anyone tried this and had success with staying asleep until it's time to get up.
I read about something called sleep restriction where you take the amount of time you're sleeping and adjust your bedtime to match it and gradually increase it.
For example if you're sleeping 4 hours a night and have to get up at 6 you wouldn't even try to go to bed until 2. Seems like it could work but make for a rough few days starting out. Anyone tried this and had success with staying asleep until it's time to get up.
39
Posted on 3/26/24 at 2:28 pm to RandySavage
melatonin
Posted on 3/26/24 at 2:28 pm to nicholastiger
Lunesta
Posted on 3/26/24 at 2:29 pm to RandySavage
Delta 8 Gummy
Posted on 3/26/24 at 2:30 pm to RandySavage
Biktarvy
Posted on 3/26/24 at 2:31 pm to RandySavage
Do you drink alcohol the night before? I read somewhere the liver sends a signal once it has all the booze cleared that wakes you up.
Posted on 3/26/24 at 2:31 pm to nicholastiger
quote:For people with moderate insomnia, like myself, I chuckle at this
melatonin
Posted on 3/26/24 at 2:32 pm to nicholastiger
Any sleep aid I've tried helps with going to sleep but not staying asleep. I'm currently not having issues falling asleep, just can't stay asleep for more than 4 hours, maybe 5 on a really lucky night
Posted on 3/26/24 at 2:35 pm to RandySavage
quote:
Currently in a pattern of waking up around 330 or 4 and not going back to sleep which is a miserable way to start the day.
When i get in these patterns I go to the gym and that's an excellent way to start the day. When life gives you lemons, make lemonade bro
Posted on 3/26/24 at 2:37 pm to Bama and Beer
quote:
For people with moderate insomnia, like myself, I chuckle at this
I have terrible insomnia and melatonin gummies work for me.
Posted on 3/26/24 at 2:43 pm to RandySavage
quote:then I take more and sleep a few more hours
Any sleep aid I've tried helps with going to sleep but not staying asleep. I'm currently not having issues falling asleep, just can't stay asleep for more than 4 hours,
Posted on 3/26/24 at 2:44 pm to RandySavage
When you wake up after 4-5 hours are you feeling anxious and just tossing and turning? Have you tried getting out of bed and doing something menial for 20-30 minutes and then trying to go back to sleep?
Posted on 3/26/24 at 2:44 pm to RandySavage
quote:
For example if you're sleeping 4 hours a night and have to get up at 6 you wouldn't even try to go to bed until 2.
Seems like that would be making the assumption you are going to be sleepy at 2. I would say it's better for you to go to bed when you normally try to go to sleep. Seems like your problem now is staying asleep. I struggle with this for about a week every 2-3 months. I go to bed at my normal time and if I wake up and can't go back to sleep easily, I roll out of bed and find something to do.
Posted on 3/26/24 at 2:48 pm to RandySavage
Keep your phone away from the bed. Don’t watch TV in bed
Posted on 3/26/24 at 2:50 pm to nicholastiger
quote:
melatonin
I can take 4x the recommended dosage of Melatonin and not feel a thing and I don't have chronic insomnia.
Melatonin is for children.
Posted on 3/26/24 at 2:51 pm to RandySavage
You'll think this is dumb, but try something I discovered. I stumbled upon the practice of forcing REM sleep chemical release (found while doing random sleep aid Googles). Works pretty amazingly for me.
How To? Do your normal bedtime routine but spend the final 20-30 minutes prior to curling up without TV or electronics. Let the brain rest. Then, as you turn out the lights and tuck in, close your eyes. Relax.
When situated, spend the next 3 or so minutes rolling your eyeballs in a circle for 10 or so orbits. Stop. Now, focus on moving eyeballs completely up, then down and repeat 10 or 20 times. Stop. Go back to eye rolling. Repeat for as long as you can... circles then up downs.
Doing this tricks the brain into thinking you're in REM and chemicals naturally release ( DMT/others). Do this nightly. Read about it online if you like as it's rather fascinating. Have been doing it for 5 or so years and wish I had known how to many many years ago. I've always been a sporadic sleeper like you, until now. It sucks. Sincere GL to you.
How To? Do your normal bedtime routine but spend the final 20-30 minutes prior to curling up without TV or electronics. Let the brain rest. Then, as you turn out the lights and tuck in, close your eyes. Relax.
When situated, spend the next 3 or so minutes rolling your eyeballs in a circle for 10 or so orbits. Stop. Now, focus on moving eyeballs completely up, then down and repeat 10 or 20 times. Stop. Go back to eye rolling. Repeat for as long as you can... circles then up downs.
Doing this tricks the brain into thinking you're in REM and chemicals naturally release ( DMT/others). Do this nightly. Read about it online if you like as it's rather fascinating. Have been doing it for 5 or so years and wish I had known how to many many years ago. I've always been a sporadic sleeper like you, until now. It sucks. Sincere GL to you.
Posted on 3/26/24 at 2:51 pm to Tommy Noble
Yeah i definitely have a predisposition toward anxiety. It's been a few years since I've had issues though but have a lot of things going on right now that has my head spinning
Posted on 3/26/24 at 2:52 pm to RandySavage
Exercise and jerk off
Posted on 3/26/24 at 2:53 pm to RandySavage
I’ve done it, it helps for sure. Definitely sucks in the beginning though.
Posted on 3/26/24 at 2:53 pm to Upperdecker
quote:
Keep your phone away from the bed. Don’t watch TV in bed
Do some sort of physical exercise every day (could be as simple as walking two miles in the evening) and drink plenty of water.
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