How to adjust my sleep cycle?

[Down4fun91]

[ No longer Here ]

 

[jehoram]

I can rarely get more than 3.5 hours without waking up. I am in recovery, so drugs, OTC sleep aids and sleeping pills are non optional. Amy holistic solutions?

When I was doing a lot of yoga and meditation, I learned a few tricks, such as consciously relaxing different muscle groups. You might investigate that.

 

[bunny4med]

Melatonin.

 

[cfuhrer]

Melatonin.

Also, valerian and lavender.

 

[twister947]

Hard exercise seems to help me.

 

[Somehowyou]

Maybe you need a CPAP? Talk to your doctor. The absence of oxygen will wake you up....there is a chance the lack of oxygen can kill you.

See your doctor about a sleep study.

 

[Noor]

Some ideas

Get a sleep study done just in case
Get 15 minutes of full sun every morning on your skin without sun screen or sun glasses on.
Avoid fluorescent and compact fluorescent lights
Turn off computers, cell and TV after 10 pm unless you have flux, blue shade, blue light screeners or amber glasses on
Walk in nature 45 minutes each day
Don't go to bed unless sleepy
Get up at the same time every day
Take a warm bath or shower before bed
Vacuum bedroom, including curtains and blinds every week
Wash bedding weekly in hot water and dry on hot.
Replace pillows every 1-3, also clean them
Listen to delta sleep music as you drift off
Have someone read to you
Get new mattress every 8-10 yes. I mail ordered mine and I live it.

 

[Noor]

When I was doing a lot of yoga and meditation, I learned a few tricks, such as consciously relaxing different muscle groups. You might investigate that.

Yep, listen to progressive relaxation programs!

 

[sunandshadow]

Sometimes it's fine to plan to sleep for two short periods in a day rather than a long one. But I second the stuff about fresh air and sun, with bonus points for doing some kind of exercise while breathing that fresh air.

 

[Noor]

Sometimes it's fine to plan to sleep for two short periods in a day rather than a long one. But I second the stuff about fresh air and sun, with bonus points for doing some kind of exercise while breathing that fresh air.

This is true, I often sleep a while, get up take meds, read a bit, maybe have a small bite and head back to sleep

 

[CharlotteC]

Melatonin.

Exactly this.

 

[beingtrue2me]

Because of my job I have the luxury of daytime naps if needed but when I cannot sleep at night, I don't fight it. Rather than toss and turn I will get up and read or something until I get sleepy. Seems like if I lie there concentrating on how badly I need to sleep, it almost prevents it. I second the notion of a sleep study.

 

[scots1920]

Lots of sage advice already, particularly the exercise and fresh air which has never failed me. I don't know if you take caffeine in any form, but foregoing that really helped me too.

Good luck!

 

[Bigman57]

I'm not a doctor but I suggest heavy drinking and or drugs

 

[Noor]

I'm not a doctor but I suggest heavy drinking and or drugs

Passing out is not the same as sleep.

 

[Down4fun91]

[ Nothing Here ]

 

[mercurial sky]

Melatonin. The thing with Melatonin is that it works best when you take it the same time everyday. Try taking a bath before bed as well as I find that helps. I've battled insomnia for years and that's my best advice. Good luck

 

[Somehowyou]

I have cut back on my coffee consumption and it has helped. There are a couple of coffee pods that I like that are very strong. I have weened myself off them. I have also cut way back on my soda pop consumption. I like the dark drinks and they are caffeinated. Also, when I travel on the road for my job I take a Lunesta/Ambien. I probably use about 4-5 a month, under Dr's orders and I rarely take them at home.

There is nothing like a good nights sleep.

 

[BuckyDuckman]

I once struggled with insomnia and learned several coping mechanisms. In no particular order, here are my tips:

• Adjusting your sleep cycle takes times. You can't do it overnight. (No pun intended)
• Give yourself permission to fail. Stress only makes it worse. Shrug it off and try again tomorrow night. You didn't fail, you only practiced doing better and get to practice again tomorrow night.
• No caffeine after twelve noon. No caffeine at all is better, but I need my coffee in the morning!
• I switched to half-caff coffee without an issue.
• Sleep with one foot sticking out of your covers. Strange, but true, this will help your body adjust to the best sleeping temperature.
• Make you bed and bedroom a place for sleep and not a place for watching TV.
• Get a blue blocker app for your tablet if you like to read at night. Limit screen time before bed and/or use a blue blocker on your device
• Develop an "it's bedtime" routine and follow it religiously. It works with kids and it will work for you, too!
• Consider masturbating before bedtime, especially if you're a man. It relaxes you.
• Create a safe sleeping environment. Eliminate noises that bother you or tell yourself "those noises mean I am in a safe place" (Unless it's gunfire, then consider moving!)
• If/When you wake up in the middle of the night, don't fully wake up. Keep one eye closed as you go to the bathroom or get up to take medicine. Tell your body it's still sleep time.
• Make the room as dark as possible, including stupid things like LED alarm clocks or LEDs on chargers. A piece of black tape can help!
• Turn off your phone or sleep with it in another room, unless it's your alarm clock. Then investigate settings for "quiet hours"
• Change pillows. They're inexpensive and the expensive ones don't do anything better than the cheap ones. Find a pillow you love.
• When you wake up in the middle of the night, turn your pillow over to the cool side and associate that sensation with more sleep.

I hope that helps!

 

[oldasspussy]

Melatonin WITH magnesium; one works on the brain, the other on muscles. I've heard you can add zinc to the mix but I don't remember what it does.

Check out Micheal Sealey's hypnosis videos on youtube. I initially started watching them to help with anxiety & they knocked me out. In fact, I started sleeping so well one of my family members thought I was depressed!

I *have* to have a soft, heavy blanket https://www.psychologytoday.com/blog/minding-the-body/201112/choosing-blanket-help-you-sleep
"Weighted blankets are also sometimes marketed for general use as an aid to sleep and relaxation.
"These blankets work by providing input to the deep pressure touch receptors throughout the body," Moore says. "Deep pressure touch helps the body relax. Like a firm hug, weighted blankets help us feel secure, grounded, and safe."


Snack on something high in tryptophan before going to bed ... no screens or nicotine for a while before you head that way

herbal sleep aid with valerian

Celestial Seasonings' Sleepytime tea

4-7-8 breathing technique http://metro.co.uk/2015/01/27/the-4-7-8-breathing-technique-is-your-new-bff-for-a-good-nights-sleep-5038429/

I think the main things are to get outside each day, exercise, eat healthy, drink lots of water & steer clear of caffeine

 

[GrrlFriday]

I can rarely get more than 3.5 hours without waking up. I am in recovery, so drugs, OTC sleep aids and sleeping pills are non optional. Amy holistic solutions?

It's a shame you probably can't go camping, doing that for a week would reset your body clock.