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Message
re: Sleep restriction for insomnia
Posted on 3/26/24 at 2:54 pm to CatfishJohn
Posted on 3/26/24 at 2:54 pm to CatfishJohn
quote:It does make me fall asleep but not stay asleep. I have some insane, wacked out dreams when I've take melatonin as well.
I can take 4x the recommended dosage of Melatonin and not feel a thing and I don't have chronic insomnia.
0
Posted on 3/26/24 at 2:54 pm to RandySavage
Do you eat a healthy, balanced diet? Exercise? How bout doing that before fixing another problem with a pill due to laziness.
Also, alcohol is the worst thing for good, balanced sleep.
Also, alcohol is the worst thing for good, balanced sleep.
This post was edited on 3/26/24 at 2:56 pm
Posted on 3/26/24 at 2:59 pm to BabyTac
Turn down the thermostat.
Posted on 3/26/24 at 3:00 pm to RandySavage
4 hours seems like to little time asleep, try this and see if it helps, Using your example, if you have to get up at 6 and usually sleep 4 hours then wake at sy 330 (asume you go to bed at 11:30) Instead of pushing back to 2 AM thy pushing back to 12:30 and see how you fare over a few nights.
Or nap during the day if you can the go to sleep at 4.
My sleep patterns vary when I'm home but because I get up at 5 when I'm away at work I rarely sleep past 7 and usually wake between 5 & 6.
Or nap during the day if you can the go to sleep at 4.
My sleep patterns vary when I'm home but because I get up at 5 when I'm away at work I rarely sleep past 7 and usually wake between 5 & 6.
Posted on 3/26/24 at 3:03 pm to Upperdecker
quote:
Keep your phone away from the bed. Don’t watch TV in bed
This is good advice. Train your brain/body to do two things in the bed: sleep and...you know.
There was a spell where I couldn't stay asleep for shite. It was awful. Things I did:
- Go over in my head what I need to do the next day and have a high-level plan of what order I will go through it all, just plan it out. I'd do this after dinner and it would ease my general anxiety. I wake up with much less. Write it down if that helps.
- If you really need rest, don't drink. There is no debate here, alcohol is not good for restful sleep, in any quantity.
- Exercise fairly hard. If you can't, take a 30 minute brisk walk.
- No caffeine past lunch
- No screens 30 minutes before bed
- Limit water a couple hours before you go to sleep so you don't wake up to pee and have to force yourself to fall back asleep
- There are a few supplements that I find work better than Melatonin to keep yourself asleep, when used together: Magnesium, Zinc (helps magnesium work better), 5-HTP, and Ashwaghanda (sp?).
Posted on 3/26/24 at 3:42 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 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.
Sounds like a recipe to stay tired.
Try the old method of having two different sleep periods per night. Go to bed early and sleep until 1 or 2. Get up, have a drink of water, step outside, read, whatever, and then go back to bed for the second sleep period until 6.
Posted on 3/26/24 at 4:41 pm to jpbTiger
How long did you wait before increasing your time in bed?
Posted on 3/26/24 at 5:01 pm to RandySavage
The go to solution.............4 night time Tylenol and 1 delta 8 gummy. Takes about an hour and a half. If you are really stressed take 2 gummies but have assistance for the 300 am pee
Posted on 3/26/24 at 6:10 pm to RandySavage
Posted on 3/26/24 at 6:12 pm to CatfishJohn
quote:
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.
It knocks me the hell out about an hour later.
Posted on 3/26/24 at 6:19 pm to Sao
quote:
without TV or electronics.
So I had to explain to my sleep doctor why I need to watch TV to sleep. She humored me until I explain that at night my head is an open hallway with open doors. Each door is a thought/rabbit hole I can fall in to. The TV walks me to the end of the hallway when all but one door closed which is when my sleeping meds kick in. If I were to lay in darkness it would get ugly for me.
Posted on 3/26/24 at 6:22 pm to dupergreenie
quote:
If I were to lay in darkness it would get ugly for me.
I'm the complete opposite. I need it dark, cool and silent. I can't have anything on like a radio, TV, light etc. I sleep like a baby otherwise most nights.
I do feel for people that have a lot of trouble. Lack of sleep is miserable.
Posted on 3/26/24 at 6:24 pm to RandySavage
Get a script for benzodiazepines such as Valium or Ativan
Posted on 3/26/24 at 6:27 pm to fallguy_1978
Well I forgot to add that I watch stuff I have seen a million times so I want to watch it but I don’t HAVE to watch it. Old cartoons...movies or TV shows I know by heart. It helps keep me from going off the deep end.
Posted on 3/26/24 at 6:28 pm to RandySavage
Ambien is a miracle drug!
Posted on 3/26/24 at 6:29 pm to RandySavage
Stoya Destroya Fleshlight
Posted on 3/26/24 at 6:30 pm to dupergreenie
I guess a lot of people have quirks to get to sleep.
One weird thing for me is I have to have a ceiling fan on high, even if it's 20 degrees outside. I'll wake up if someone turns the fan off. I never sleep well in hotels because they don't have fans.
One weird thing for me is I have to have a ceiling fan on high, even if it's 20 degrees outside. I'll wake up if someone turns the fan off. I never sleep well in hotels because they don't have fans.
Posted on 3/26/24 at 6:32 pm to RandySavage
Let us know if this works
Posted on 3/26/24 at 6:34 pm to RandySavage
quote:me for the last 8 years. lunesta helped a little for 3 or 4 days. cpap has helped very little.
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.
lol at melatonin and exercise. I've run many miles. I'll try the REM trick.
Posted on 3/26/24 at 6:35 pm to RandySavage
Get bloodwork done and go see a sleep Dr if needed. Low blood sugar and low oxygen levels can jolt you awake and it's hard to go back to sleep. Once the big stuff is ruled out, try out some meds. If you drink, there's a dopamine rebound that can wake you up once the alcohol wears off.
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