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Whenever my sleeping pattern goes to shit, I start losing grip of being on my mission

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February 28, 2020
133 upvotes

I'm usually a morning person, and I love waking up at 6 or 7 AM to start my day. I've been waking up at anywhere from 11 to 1 PM nowadays and it's really starting to affect me. I can't get a good gym session because the gym is busy as fuck after 12, my eating has gone to shit, and I've become a lot more anxious/paranoid. I'm pretty sure this is all due to my sleeping pattern. How do I fix my sleeping schedule if I can't sleep due to thinking about life when I'm trying to sleep?


Post Information
Title Whenever my sleeping pattern goes to shit, I start losing grip of being on my mission
Author Asktrp66
Upvotes 133
Comments 48
Date 28 February 2020 02:26 AM UTC (1 year ago)
Subreddit askTRP
Link https://theredarchive.com/post/340661
Original Link https://old.reddit.com/r/asktrp/comments/fanj78/whenever_my_sleeping_pattern_goes_to_shit_i_start/
Similar Posts
Comments

[–]Ceanatis63 points64 points  (4 children) | Copy

I still struggle a bit with the same issues as you but what helped a lot was to NOT take naps ever, it really fucks with my sleep at night and it starts a vicious cycle

[–]IATAsshole16 points17 points  (2 children) | Copy

When you say naps are you meaning 10-20 minute ones on the couch or an hour+ on the bed?

I’ve always heard 20 minute powernaps won’t fuck with your sleep schedule. I personally Don’t nap but I’m sure tempted from time to time

[–]zeitdruck13 points14 points  (0 children) | Copy

Pretty sure he‘s talking about longer naps. Had the same experience with them, my sleep schedule is always fucked up afterwards.

[–]Ceanatis2 points3 points  (0 children) | Copy

I'm talking about longer naps. I can't do the short ones, it's like another person wakes up instead of me and rationalizes that I can fall back asleep with no consequences lol.

[–]SteveSan8213 points14 points  (5 children) | Copy

I've suffered with insomnia since I Was a teenager. What helped me was only thinking positive before bed.

If the gym is busy I just work with what I can. Ok the waiting list is too long so no bench press today. Ill just use chest machines or mix things up.

Changing mt diet helped with my sleep.

Give up sugar(not fruit) and reduce caffeine until you can quit safely. No alcohol. Make sure you are hydrated. Hsving shit in your system can keep you awake no matter how tired you are.

[–]dalmooor3 points4 points  (4 children) | Copy

300ug melatonin for falling asleep can also help getting a healthy cycle back

[–][deleted]  (2 children) | Copy

[deleted]

[–]dalmooor4 points5 points  (1 child) | Copy

I edited my post, i meant 300 micro gram. Thx

[–]SteveSan821 point2 points  (0 children) | Copy

I use to use melatonin but now if I really can't sleep I take NAC. Seems to help.

[–]KingGerbz32 points33 points  (0 children) | Copy

So you’re aware of the problem, why it’s a problem, and you’re motivated enough to fix it.

Do you not use an alarm?

[–]tesf1283829216 points17 points  (1 child) | Copy

Bro get some discipline and set a fucking alarm wtf. You’ll have one or two nights of minimal sleep, then you’ll be tired enough to fall asleep early

[–]RedditCantGetMyEmail5 points6 points  (0 children) | Copy

To add to this advice; when you're laying in bed and can't sleep, get up, read a book (with dim, warm lighting) for 20-30 minutes, then try again. Repeat this until you fall asleep. Do this for 1 week and your body will adapt 100%

[–]Cryptomineand6930 points31 points  (7 children) | Copy

It’s hard but limit all electronics 3 hours before bed. Charge your phone across the room or away from your bed. Only allow notifications from close family so you can’t use the “what if there’s an emergency” excuse to turn your phone on silent.

Again, it’s easier said then done I’m typing this in my bed right before I go to bed.

[–]Greek-God-Brody13 points14 points  (2 children) | Copy

It’s hard but limit all electronics 3 hours before bed

I have always wondered something. If you're working a 9-5 and aim for something greater for yourself, following this rule clashes with your ambitions. You basically can't do any extra work on the evenings, except on weekends.

[–]Metalcrazyx6 points7 points  (0 children) | Copy

The tradeoffs of modernity, indeed

[–]tries_to_tri1 point2 points  (0 children) | Copy

Blue light blocking glasses work wonders - I use them and the difference is astounding. If I forget to use them and need to work on the computer before bed it usually adds on at least an hour of tossing and turning before I fall asleep.

[–]DrizzlyShrimp363 points4 points  (0 children) | Copy

3h is a lot but 1h is reasonable. OP, use that hour to read/meditate/do something relaxing so you’re ready for sleep. And try to go to bed at exactly the same time every night.

[–]FatGirlsInPartyHats2 points3 points  (0 children) | Copy

Low blue light electronics help and I do them an hour before bed.

Basically, no tv or computer or phone after 9pm, I then read my kindle whitepaper thing for about an hour and I usually sleep better and wake up bright and early for the gym at 5am

[–]cuztrp4 points5 points  (1 child) | Copy

This will never work my man, that's the mainstream bullshit advice you find on sleeping blogs, I tried all of them and they never worked

[–]RedditCantGetMyEmail8 points9 points  (0 children) | Copy

I don't look at any screens 1.5h before bed. It cut the time from going to bed until I sleep in half. Don't know what you mean that it doesn't work, when there's very clear scientific proof on why this works

[–]dmi_33 points4 points  (0 children) | Copy

Do you have a job?

[–]ElijahBurningWoods2 points3 points  (0 children) | Copy

Thea and reading before bed.

[–]thrwy754794 points5 points  (3 children) | Copy

How do I fix my sleeping schedule if I can't sleep due to thinking about life when I'm trying to sleep?

I would highly recommend f.lux. Great software that adjusts the temperature of the colours on your screen according to the time of day. The difference is literally night and day.

You probably have excess energy, hence the anxiousness. Thus, I would recommend getting a good workout in early in the morning, around 6 am to soak up some of that energy. This ensures you'll be too tired to stay awake at night.

This article lists 8 methods to stay awake when you have to. I would suggest doing the exact opposite of everything listed to get better sleep:

  • To fix your schedule again, go a night without, or with little sleep. The next night you'd be too exhausted to stay awake.
  • Don't do anything painful, or scary because that would spike your adrenaline, and keep you up.
  • Don't get angry, or overly emotional. Avoid reading, or watching things that get you worked up, or excited. This can include news, movies, or other forms of media.
  • No porn, or any arousing material.
  • Consider a warm bath before heading to bed.
  • Do things that require high energy early on in the day. Leave low energy stuff for later.
  • Have dinner early in the evening, perhaps 2-3 hours before your bedtime.
  • Mentally associate night time with fatigue, and weariness: "Ah fuck this. I'm too tired." <drop dead on bed>

Also, ensure you have a clean, comfortable, dark, and quiet place to sleep. Finally, maintain a schedule by developing discipline.

[–]RedditCantGetMyEmail2 points3 points  (0 children) | Copy

I would highly recommend f.lux.

To add to this; if you have an iPhone, you can set night shift (which does what f.lux does) to automatically start from 7pm to 7am.

Seriously, do this. Then after using your phone with nightshift on for some time, turn it off. You will be shocked how bright and "blue" the screen is without it

[–][deleted]  (1 child) | Copy

[deleted]

[–]thrwy754790 points1 point  (0 children) | Copy

Strongly agree on stress causing issues. Entering stressful periods in life has always adversely affected my sleep patterns. Meditation somewhat helped with this.

I'd add to not expect anything from going to sleep and to accept the fact that even if you don't sleep, you can still be a functioning productive human being.

Not true. Regularly getting a healthy amount of sleep is vital to being "a functioning productive human being." You can expect to feel better if you've been sleep deprived, and start getting more quality sleep.

Also, ensure you have a clean, comfortable, dark, and quiet place to sleep ==> ... No shit Sherlock? (Sorry had to shoot it 😂)

It depends on how neurotic you want to be about getting good sleep. Take the example of Pete Sampras (former professional tennis player):

The year is 2001; Sampras has married the drop-dead-gorgeous actress, Bridgette Wilson and is preparing for the season in Florida. It’s late. He’s tired.

It’s time to introduce his wife to the facts of life. She would like to sleep with the world’s best tennis player? These are the terms and conditions. 1: She must ratchet up the air conditioning in the bedroom every night until the temperature is almost freezing. 2: Any light coming under the door or the small red lights on cable boxes or phone chargers must be covered so that the room is totally dark. 3: The sheets must always be perfectly smooth, without a wrinkle. 4: Under absolutely no circumstances is she to touch him in bed.

He talks about this in his book as well, and bought a portable air conditioner that would travel with him wherever he was staying.

a person with a history of fainting episodes

You're right, it's a complex subject, and if your issues are this severe, it is best to consult a doctor.

[–][deleted] 1 point2 points  (0 children) | Copy

Take therefore no thought for the morrow: for the morrow shall take thought for the things of itself.

[–]Merica9111 point2 points  (0 children) | Copy

Go to bed early. Always shot for 8 hours of sleep daily.

[–]Shortbull0 points1 point  (0 children) | Copy

Excerise in the day so you're tired around 8/9 pm. No phone an hour before bed and make sure you use orange light filters.

When I'm struggling to sleep I read until my eyes sting under dim red light or dim orange light.

Keep going to bed earlier and earlier as soon as you feel a wave of tiredness, and set your alarm earlier 15 mins each day and you will get tired, earlier. I did this earlier this year from 11.30/12 am bed times to comfortably sleeping at 9:30, but I want to get in bed at 8, but I only do if i'm really tired. I try to get 7:45 h sleep a night but sometimes its less, sometimes its more but never less than 6.5h. Best of luck.

[edit] I also don't drink any caffeine but on the ocassion I do, it's before 11am only. This includes pepsi and coke as there is as much caffeine as half a cup of coffee in one can.

[–]_nein_danke0 points1 point  (0 children) | Copy

I’ve had this a few times. The way to get back to it is set your alarm for 30 mins - 1 hour before you’ve generally been waking up. So if you’ve been waking up at 12, set it for 11:30 etc etc. Keep doing this even though you’ll wake up tired and cranky. If you don’t live alone get someone to pull your ass out of bed when you want to. It’ll take a good few days to be waking back up at a good time but this works.

You can’t just try setting your alarm for 6am and all of a sudden have solved it.

[–]sozzos0 points1 point  (0 children) | Copy

It's 2pm over here and I'm having the same issue, I haven't gone to the gym in three days, I had exams all week so late night studies screwed my sleeping schedule.

The easiest way to fix it is to buy some over the counter Melatonin and take a couple sublingually right before you go to bed and make sure you don't drink any caffeine in the evening.

[–]Sin-Silver0 points1 point  (0 children) | Copy

You HAVE to force yourself to wake up at a specific time. Sleeping 11 to 7 is great, but if you something happens and you end up going to sleep around 12 or 1, you STILL have to wake up at 7.

It's incredibly useful to have a good pre-sleep ritual too. This usually involves not showering/eating two hours before hand, and spending the last one in a dimly lit room, with few electronic devices, preferably spent in your PJ's and doing some light reading.

It takes two too three days to form a good sleeping schedule, but once it settled in, it gets a lot easier.

[–]cjaprice0 points1 point  (0 children) | Copy

Best advice I can give is set your alarm back 30 minutes each day. It's slow but it's almost guaranteed to work.

[–]kira-L0 points1 point  (0 children) | Copy

Ey man this is me sometimes, i thought did i write a post lately ? So here is your solution works 100% if you woke up at 11 or later you have to sacrifice that day meaning do what you have to do that day, but never rest during the day go play some physically demanding sports at 6pm or so i play soccer it works for me; you’ll be tired asf at 10 pm but font go to bed yet you need to be really tired lets say once it hits 11:30 pm you go straight to bed make an alarm for 7 am and throw all that shit aside. You’ll wake up at 7 body hurts from the work yesterday but thats just temporary, but you will wake up

[–]frognads0 points1 point  (0 children) | Copy

Always wake up at the same time.

[–]OfficerWade0 points1 point  (0 children) | Copy

the paradox of this story is eating well, going to the gym and getting good sleep are going to be required. You have to get good sleep otherwise your motor skills will be so off balance you cant lift properly or you're too tired, unmotivated, anxious, or whatever you think is bothering you, just be gentle with yourself. Yes, it is a choice to go to the gym today or stay at home watching the baseball game. However, if you get frustrated, anxious, depressed then you know its coming from the ego.

[–]comcain0 points1 point  (0 children) | Copy

I've had good luck with a medication called Belsomra. It's the first in a new generation of sleep meds. If your insomnia is a long term thing and unresponsive to the other suggestions here, you might try this.

Cheers

[–]ya_stepdaddy0 points1 point  (0 children) | Copy

Weed puts me to sleep, but if you don’t smoke just learn to meditate because it will give you the ability to clear your head and by the time its clear your snoring already.

[–]ArthurRevenue0 points1 point  (0 children) | Copy

Try and get back on your normal sleep schedule. When I have to do so, I usually always stay up all throughout the next day then sleep whenever is normal time for you. 110% that it will be brutal, multiple times when I was sitting on my couch wanting to sleep(nap) but have to learn to fight it. Godspeed Brother.

[–]i-am-the-prize0 points1 point  (0 children) | Copy

Force yourself up at 6am and don’t nap those days. Force yourself to workout in the am. Yes you will be zombie like and weak. Just build that habits and don’t do too heavy in gym.

You will be exhausted and will fall asleep at night in no time.

[–]purplestuff110 points1 point  (0 children) | Copy

Tire yourself out working out at home. Or you can get used to it. Sometimes I go to work at 6am sometimes at 6pm and any random time in between. I just do things when I can and have my workout equipment at home.

[–]Nergaal0 points1 point  (0 children) | Copy

try melatonin

[–]1Red_Pill_Brotherhood0 points1 point  (0 children) | Copy

7-8hrs of sleep is all you need. More than 8hrs actually makes you more lethargic in my experience.

Get back in your routine.

[–]chlorellamanna0 points1 point  (0 children) | Copy

Insomniac here... I can literally exhaust myself with 2-3 hour workouts and long work schedules and still can't shut my mind off at night even though my body is exhausted and I only slept 3-4 hours the night before.

Melatonin never did much for me but now I supplement with high quality 5-HTP mixed with valerian root and it calms me down enough to finally get some sleep.

I use to believe I could only fall asleep with alcohol and Xanax so trust me it works. Its subtle and takes time though so give it 2 weeks before it really starts becoming noticeable.

Obv avoiding electronics and caffeine are important as well and meditation are all super beneficial as well.

[–]theoverworkedhorse0 points1 point  (0 children) | Copy

It’s difficult going to sleep with your mind racing. I’ve had this problem since I was 14. I would stay awake till 3 am thinking in bed till I was tired enough to fall asleep and then wake up at 6 am to go to school. I tried to tire myself by keeping busy during the day, setting an alarm early and adding some hobbies to keep me distracted. I started hitting the gym regularly. What helped me most recently was trying to cut out any thoughts before I fall asleep. I lay in bed and actively try to not think. It’s kinda weird but idk, works for me :p

[–]flyingcharge0 points1 point  (0 children) | Copy

OP, do you need a daddy to spoon feed you the basic art of living? Of course if you fuck up your sleep schedule, you're bound to be affected in the other daily activities. It looks like you need confirmation bias from us on here. More people in the gym after 12? Like seriously, that's your excuse?

This is not TRP, this is basic life. Get a grip, don't expect us to act like your daddy. The level of discourse on here sometimes is almost childish.

[–]MurtaghBarkly-1 points0 points  (0 children) | Copy

If you're tired you can sleep at any time. I work four night shifts a week and attended university full time during the day. Perhaps you could increase the intensity of your day to wear you down more.



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