Sleeping tips

[joohang]

I don't understand myself. I was so tired at 9pm. I almost fell asleep around 12am. I did some work and tried to get to sleep around 2am and I couldn't fall asleep since then.

Now I'm completely awake. WTF is wrong with me?

Will you give me some tips on how to control sleep?

 

[hooj]

You need to get into a regular patturn of sleeping, going to bed and gettin up at the same time each day. Do something relaxing before goin to bed like reading a book or having a bath, dont finish working and go straight to bed as you mind will still be going over the work.

 

[AzNmAnJLH]

some drugs will do some good

 

[Pepsei]

try ambien.... or read some MCSE books... that'll put you to sleep...

 

[Migroo]

hooj is right.

Normally it can be something as simple as turning off the main light in the room and putting something less bright on.

 

[rip22]

Exercise can help also. i have recently gone back to regular workouts at a local joint (1hour3times/week) and i must say that i sleep much better now.




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[Tauren]

I suffer from insomnia and one thing that helps me is laying in bed reading and then when I turn off the light to sleep I think of something I enjoy but that doesn't require me to solve anything.

 

[Supermercado]

As someone noted, exercising will make you sleep better. I like to listen to about 15-20 minutes of "sleep" music before I go to bed. Just slow, relaxing-type music that helps shut down my brain for the night.

 

[db]

I agree with many of the things already posted:

-regular patterns: go to sleep at same time every night; don't vary more than 1 hour
-wind down your body and mind. Do something physically relaxing. And something that is *not* mentally or emotionally stimulating. You want your mind and body "at peace" and relaxed.
-exercise during the day. Physical tiredness helps you go to sleep. You don't have to get extreme at all. You can just walk for exercise.
-no stimulants within 3 hours before bed, ie caffeine.

 

[Parrotheader]

Amen. No caffeine after dinner. In fact, I've tried to eliminate it from my daily drinking altogether.

When trying to wind down your brain, I personally find watching old reruns on TV to be the best solution. Reading a book still stimulates my mind too much and surfing/playing on the computer is also too stimulating since it requires thought and interaction on my part. I usually try to go to bed around 1:00 every night so I force myself to get off the computer at 10:30 so my brain will start slowing down. If your city is like most cities, you probably have a local affiliate who plays old reruns of show like Seinfeld, Cheers or MASH late at night. I've personally seen just about every episode of all these old shows, so I can just chill out with the dog on the couch while I HOPEFULLY start to get sleepy. Then whenever I get sleepy I just go to bed since I already know what's going to happen on the show anyway.

 

[joohang]

Thank you for all the tips.

I have trouble getting into a pattern because it breaks so easily. For a few weeks, I got into a nice midnight-8am sleep pattern but it quickly broke because I tend to work best between midnight and 3am. For some reason my brain just feels "fresh" during this time frame. Perhaps it was because my body was not fully into the new pattern.

And for exercise, I usually swim but I should really make that a regular routine. It's very irregular right now.

Old TV shows is a great idea and I am very sure that it works for me. Unfortunately there is no TV in my room. Maybe I'll look into getting a cheap used TV (with at least auto sleep) and VCR. I noticed that I sleep better with old TV shows on since I pretty much memorize them by heart so I pay little attention yet it keeps my attention focused into one boring but kinda fun show.

Yeah.. I need to learn how to chill out.. other than neffing at ATOT.

Thank you for all your help. If you got any other suggestions, will you post them up? Thanks.

 

[Ns1]

<< some drugs will do some good >>




doubtful....

 

[mdennison]

Please try these tips: Don't take any problems to bed with you. Don't think about sleep. Make sure you are comfortable temperature wise. Also, don't think about sleep until you lay down. If you use "self talk" and think about it too much it will get ya. That is all I can think of for now. I had insomnia a few years ago and the main thing that helped me is don't think about sleep. Just lay down.

Good luck!

 

[joohang]

Argh... still having trouble.

Now I'm going to try playing a really boring tape. I think it was a mistake to drink a can of coke with my late-night Chinese food.

 

[Miramonti]

Bark like a dog. If there's one thing I envy about dogs its that they can fall asleep anywhere, anytime. After about 2 minutes they're already quivering in some deep rem dream. Then they hear something, jump up to bark out the window, then collapse and are back at it in minutes. Geez whatta life.

 

[joohang]

Dunno. I'm hungry so I'm eating while neffing.

I plan to play Lion King II: Simba's Pride later on. That will help me fall asleep for sure.

 

[Amused]

Try laying down and closing your eyes when you want to sleep.

Open your eyes and stand up when you don't.

 

[cressida]

<< Bark like a dog. If there's one thing I envy about dogs its that they can fall asleep anywhere, anytime. After about 2 minutes they're already quivering in some deep rem dream. Then they hear something, jump up to bark out the window, then collapse and are back at it in minutes. Geez whatta life. >>



*sigh*

 

[tcsenter]

<< I have trouble getting into a pattern because it breaks so easily. For a few weeks, I got into a nice midnight-8am sleep pattern but it quickly broke because I tend to work best between midnight and 3am. For some reason my brain just feels "fresh" during this time frame. Perhaps it was because my body was not fully into the new pattern. >>

There are a few disorders that can influence your circadian rhythm (your internal clock that tells you when to be 'awake' and when to be 'sleepy'); Seasonal Affective Disorder, Delayed Sleep Phase Syndrome, and Advanced Sleep Phase Syndrome.

The symptoms of Delayed Sleep Phase Syndrome include trouble falling asleep with a tendency to be awake during the night (insomnia) and trouble getting up in the morning, which is similar to your problem.

In addition to the other good suggestions, I recommend a blast of sunlight or a therapeutic light for 15 - 30 minutes immediately after you get up in the morning. That is the most common therapy for sleep phase disturbances. Get up at 8:00am or whenever you prefer, then spend the next 15 - 30 minutes in direct sunlight (doesn't cost a thing) or a therapy grade light such as those sold by Apollo Light.

Do this in the morning immediately after you get up for at least seven consecutive days. It can help "reset" your internal clock so that it knows it should be tired at midnight instead of buzzing with energy. People who have easily disturbed circadian rhythms may need to use light therapy on and off like this 3 to 4 times a year, as their internal clock starts to get out of whack again.

If you've tried all these suggestions in earnest and still don't find relief, ask your family doctor for a referral to a sleep disorder specialist.

 

[Kadarin]

I've worked graveyard shift for the last year, and one thing I've noticed is that while I get really tired at around 4am, if I stick it out until 6, I'm usually wide awake until about 1pm later that afternoon. Go figure... (today, however, I'm counting down the minutes until I can go home..)

 

[joohang]

Thank you, tscenter. I will give that a try.

 

[joohang]

Wow! Sun!

mmm..

I just exposed myself to the sun and it felt so nice. I'm going outside to my veranda to do some reading in the sun.

 

[toant103]

take a shower b4 going to sleep.