Okay so some nights I fall asleep right away, others I can't sleep at all, how the ****** do I get my schedule going right?
insomnia
- Thread starter Blazin Trav
- Start date
MustangSVT
Lifer
- Oct 7, 2000
- 11,554
- 12
- 81
HardcoreRobot
Lifer
- Nov 7, 2000
- 16,403
- 3
- 81
wake up early, no naps, no caffeine after noon. you will be tired come bedtime. keep a consistent schedule too, your body will adjust
1. Wake up same time every day, including weekends. If you get up for work at 6:30am every morning, then that means you get up at 6:30am Saturday and Sunday, too.
2. The first point may suck, but if once you establish a schedule, you'll have no trouble not sleeping in. Determine how much sleep your body needs (likely between 7 and 8 hours), and go to bed at the appropriate time.
3. Don't eat within 3 hours of your planned bedtime. Don't go too long (4 - 5 hours would be difficult for most people), or you'll get hungry before you go to bed and won't be able to sleep.
4. Only drink caffeine in the morning.
5. Excersise. Daily excersise promotes a steady circadian rhythm, which is your body's sleep/wake cycle.
6. Don't use the computer within 2 - 3 hours of your planned bedtime. Activities like games are too stimulating for the brain, and it's been suggested that the light from the monitor can interfere with your circadian rhythm.
7. Try ALL of these first, and if they don't work, I suggest a sleep aid. Ambien is very effective and can help you "reset your clock" in a very short period of time.
The trouble with these is that they require DISCIPLINE. I have HORRIBLE sleep habbits that I formed nearly a decade ago. Breaking them has been a BITCH.
2. The first point may suck, but if once you establish a schedule, you'll have no trouble not sleeping in. Determine how much sleep your body needs (likely between 7 and 8 hours), and go to bed at the appropriate time.
3. Don't eat within 3 hours of your planned bedtime. Don't go too long (4 - 5 hours would be difficult for most people), or you'll get hungry before you go to bed and won't be able to sleep.
4. Only drink caffeine in the morning.
5. Excersise. Daily excersise promotes a steady circadian rhythm, which is your body's sleep/wake cycle.
6. Don't use the computer within 2 - 3 hours of your planned bedtime. Activities like games are too stimulating for the brain, and it's been suggested that the light from the monitor can interfere with your circadian rhythm.
7. Try ALL of these first, and if they don't work, I suggest a sleep aid. Ambien is very effective and can help you "reset your clock" in a very short period of time.
The trouble with these is that they require DISCIPLINE. I have HORRIBLE sleep habbits that I formed nearly a decade ago. Breaking them has been a BITCH.
i like the suggestions but most are tough since after a long day of work i like to go to the gym, eat dinner, then play computer games until late... since that's my only real free time.
^ I replied within your quote.
Drugs seems like a good option, as ****** up as it seems to sound.
Originally posted by: Blazin Trav
Originally posted by: jbourne77
1. Wake up same time every day, including weekends. If you get up for work at 6:30am every morning, then that means you get up at 6:30am Saturday and Sunday, too.
Then I have nothing to do from 7am - 11am on saturday. But I'll give it a shot. I get up early for church on Sundays anyways, but not during college, obviously.
Ahh... we're not being honest with ourselves. I used the same excuse, when in reality, you could shift your late night activities to the morning hours. The things you do from 8pm - midnight can now be done from 7am - 11am. It's a lifestyle change for sure, but possible.
2. The first point may suck, but if once you establish a schedule, you'll have no trouble not sleeping in. Determine how much sleep your body needs (likely between 7 and 8 hours), and go to bed at the appropriate time.
This is tough when the only real free time I have on weekdays is probably from 8pm - 12am.
See #1
3. Don't eat within 3 hours of your planned bedtime. Don't go too long (4 - 5 hours would be difficult for most people), or you'll get hungry before you go to bed and won't be able to sleep.
Again, tough since my family insists on having dinner at 7pm every night.
I have the same problem, since my wife gets home at 6:30 and we have kids to deal with. Anymore, I knock heads together to make sure we're done with dinner by 8pm. This makes it easy to go to sleep between 10:30pm and 11pm.
4. Only drink caffeine in the morning.
Good point, this one is easy.
5. Excersise. Daily excersise promotes a steady circadian rhythm, which is your body's sleep/wake cycle.
Problem here is I work out every night and I try to run every morning but working out at night keeps me up and definately promotes a rhythm... a rhythm of not being tired or sleepy.
Excersise is good, but consider scaling back so it doesn't dominate your life. Remember the hours between 7am and 11pm? Perhaps you could run one morning and lift weights the next. Just alternate between them (giving yourself a day off on Sunday). This will also give your body time to recover from these activities.
6. Don't use the computer within 2 - 3 hours of your planned bedtime. Activities like games are too stimulating for the brain, and it's been suggested that the light from the monitor can interfere with your circadian rhythm.
Impossible. Literally. TV isn't any better right?
Reportedly, the TV isn't as bad. The problem with playing games on your computer late at night is two-fold: first of all, the lights on the screen that are 12" from your face are confusing your body into thinking it's daytime. A television being viewed from a proper distance, on the other hand, doesn't have the same impact. Second of all, computer games require concentration and are very stimulating. It probably even gets your adrenaline going. Everything about that activity screams to your body "WAKE UP AND BE ALERT!". Not good.
7. Try ALL of these first, and if they don't work, I suggest a sleep aid. Ambien is very effective and can help you "reset your clock" in a very short period of time.
This may be my best option.
No. I've been on Ambien for about 4 months and I NEED to get off of it. It's too easy to allow sleep aids to become a facilitator in what is a poor lifestyle rather than use them to get yourself back on track.
The trouble with these is that they require DISCIPLINE. I have HORRIBLE sleep habbits that I formed nearly a decade ago. Breaking them has been a BITCH.
^ I replied within your quote.
Drugs seems like a good option, as ****** up as it seems to sound.
I replied within yours
.I definitely don't want to sound preachy, especially since I've been facing the same hurdles you are for over a decade. I started these bad habbits when I was in college. I'm now 29 years old and my body literally does not know how to sleep. That is NOT fun.
Staying up late once in awhile because school demands it is one thing, but staying up late and beating the crap out of your body just because you can't find any other time to play video games is foolish. I'm not judging: I'm speaking from experience.
Originally posted by: jbourne77
Originally posted by: Blazin Trav
Originally posted by: jbourne77
1. Wake up same time every day, including weekends. If you get up for work at 6:30am every morning, then that means you get up at 6:30am Saturday and Sunday, too.
Then I have nothing to do from 7am - 11am on saturday. But I'll give it a shot. I get up early for church on Sundays anyways, but not during college, obviously.
Ahh... we're not being honest with ourselves
2. The first point may suck, but if once you establish a schedule, you'll have no trouble not sleeping in. Determine how much sleep your body needs (likely between 7 and 8 hours), and go to bed at the appropriate time.
This is tough when the only real free time I have on weekdays is probably from 8pm - 12am.
See #1
3. Don't eat within 3 hours of your planned bedtime. Don't go too long (4 - 5 hours would be difficult for most people), or you'll get hungry before you go to bed and won't be able to sleep.
Again, tough since my family insists on having dinner at 7pm every night.
I have the same problem, since my wife gets home at 6:30 and we have kids to deal with. Anymore, I knock heads together to make sure we're done with dinner by 8pm. This makes it easy to go to sleep between 10:30pm and 11pm.
4. Only drink caffeine in the morning.
Good point, this one is easy.
5. Excersise. Daily excersise promotes a steady circadian rhythm, which is your body's sleep/wake cycle.
Problem here is I work out every night and I try to run every morning but working out at night keeps me up and definately promotes a rhythm... a rhythm of not being tired or sleepy.
Excersise is good, but consider scaling back so it doesn't dominate your life. Remember the hours between 7am and 11pm? Perhaps you could run one morning and lift weights the next. Just alternate between them (giving yourself a day off on Sunday). This will also give your body time to recover from these activities.
6. Don't use the computer within 2 - 3 hours of your planned bedtime. Activities like games are too stimulating for the brain, and it's been suggested that the light from the monitor can interfere with your circadian rhythm.
Impossible. Literally. TV isn't any better right?
Reportedly, the TV isn't as bad. The problem with playing games on your computer late at night is two-fold: first of all, the lights on the screen that are 12" from your face are confusing your body into thinking it's daytime. A television being viewed from a proper distance, on the other hand, doesn't have the same impact. Second of all, computer games require concentration and are very stimulating. It probably even gets your adrenaline going. Everything about that activity screams to your body "WAKE UP AND BE ALERT!". Not good.
7. Try ALL of these first, and if they don't work, I suggest a sleep aid. Ambien is very effective and can help you "reset your clock" in a very short period of time.
This may be my best option.
No. I've been on Ambien for about 4 months and I NEED to get off of it. It's too easy to allow sleep aids to become a facilitator in what is a poor lifestyle rather than use them to get yourself back on track.
The trouble with these is that they require DISCIPLINE. I have HORRIBLE sleep habbits that I formed nearly a decade ago. Breaking them has been a BITCH.
^ I replied within your quote.
Drugs seems like a good option, as ****** up as it seems to sound.
I replied within yours
I definitely don't want to sound preachy, especially since I've been facing the same hurdles you are for over a decade. I started these bad habbits when I was in college. I'm now 29 years old and my body literally does not know how to sleep. That is NOT fun.
Staying up late once in awhile because school demands it is one thing, but staying up late and beating the crap out of your body just because you can't find any other time to play video games is foolish. I'm not judging: I'm speaking from experience.
Whoa hold on a second, I don't do that every night (video games). But yeah, I see what you mean.
I fall asleep the fastest when my wife wants to talk or have me rub her back, when it's bedtime.
I would definitely follow jbourne's advice. If I remember correctly he went for 9 years without sleep until he got his crap together.
I would also suggest making sure that you don't do a lot of non-sleep activities in bed (except for sex I guess). It helps your subconscious always associate sleep with bed. I used to read in bed, watch tv, and even occasionally use the computer. When I stuck to just sleep it became easier to fall asleep once I crawled into bed.
I would also suggest making sure that you don't do a lot of non-sleep activities in bed (except for sex I guess). It helps your subconscious always associate sleep with bed. I used to read in bed, watch tv, and even occasionally use the computer. When I stuck to just sleep it became easier to fall asleep once I crawled into bed.
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