I think brown and green noise has also worked well for me.Maybe try some of the soothing background noise apps.
I think brown and green noise has also worked well for me.Maybe try some of the soothing background noise apps.
I have a 14hr playlist of calming music like you'd hear in a zen spa. It has helped overall from where I used to be but still struggling. I tried the white noise (now use a box fan running all night), and tried both green noise and brown noise.Maybe try some of the soothing background noise apps.
The half life of caffeine is between like 5 and 12 hours depending on the person I think this is an underrated factor in sleep.Not old, but no caffeine after noon. No screens in bedroom. No screens 0.5 hours before bed. And exercise hard at leat 30 min 5 days a week. Surprising one for me is the caffeine. If I have any after noon, or too much it really messes with my sleep.
That's really interesting. For me even having a coke or something with dinner would throw off my sleep. People talk about caffeine, but until I went cold turkey for non sleep reasons I would've never guessed caffeine after noon messed with my sleep, but it does for me. Still need coffee in the morning and it doesn't seem to cause any issues.The half life of caffeine is between like 5 and 12 hours depending on the person I think this is an underrated factor in sleep.
This relaxation technique that was designed for pilots by the military actually works for me. It's not 2 minutes for me like they claim, but I never realized how tense I was just lying there until I tried this. I found it really does help men get to sleep faster. Particularly relaxing my tongue, jaw, and face. When I started doing this I realized I had a habit of clenching my jaw and pushing my tongue into the back of my teeth when I was trying to go to sleep.
Staying asleep is a different story. I still wake up on occasion with feelings of dread and depression. It's weird and I can't explain why it happens, but I'm pretty sure stress is a trigger. It usually takes me a half hour or so to get over those feelings and then I'm fine, but it's awful when it happens and I usually don't get much sleep afterwards.
I've been fighting this for a couple of years now. I struggle to fall asleep, and when I finally do it's not uncommon that I wake up wide-awake at 3:00am and struggle once again to fall asleep. I've tried Melatonin pills but they leave me hungover so bad the next day that its worse than not sleeping. I'll have a glass of bourbon, which will help to fall asleep but then wake up at 3:00 still. While taking a toke of Indica works fantastic to remedy everything I can't use it for professional reasons.
Anybody else deal with this? What are your remedies?
I struggle endlessly with this as well, almost every night. It may be one of the most frustrating things I've ever dealt with. I've also dealt with the "witching hour" from time to time but the restless legs is the worst.Welcome to Oldvile. Population: Us.
I struggle with restless limbs - primarily legs. Finally found an Rx that seems to help, but I still have nights that are full of interrupted sleep. If it's bad, consider seeing a sleep center or specialist.
Yet, I still have nights that I wake up in "the witching hour:" 2:30 - 3:30. Often, it's from some dream and I'll be covered in a sheen of sweat with my heart racing. Not soaking, but definitely uncomfortable.
If my mind is too active, good luck getting back to sleep anytime soon. I've tried the 4-7-8 breathing method and that seems to help some. Reading, especially fiction, allows my mind to settle back down. The wife doesn't appreciate it when I turn the light on, though!
There's a lot to be said about not having your phone in your room. I prefer the alarm settings on my phone rather than an alarm clock, so make it a practice to not check news, FB, X, Cyclone Fanatic or anything else between 9 pm - 8 am. Easier said than done some days!
I wish I had a definitive answer for you. I was so happy when I first went on meds and realized "oh, this is what a good sleep is supposed to feel like!"
Good luck.
Thanks for the heads up about Magnesium Glycinate gummies. I just ordered some and really looking forward to giving that a shot.Sleep has been an ongoing battle for me.
My current regimen is Magnesium Glycinate gummies, Melatonin gummies, Peach Sleepytime tea. I have blackout curtains in my bedroom and no lights. I have a meditation mix of music on my iPhone on a timer to turn off automatically. I am generally asleep within 10 minutes of my head hitting the pillow.
I have drastically reduced sugar in my diet as I found that the more sugar I consumed caused my restlessness. Now that the weather is improving, I am trying to get 10,000 steps a day and generally be more active.
This is the stuff that is working for me, best of luck to those with similar struggles