Strategies for better sleep

aurelius_shrugs · 2017-02-28T22:22:23+00:00

The most important thing to do is to get out of bed at the same time every day. Further, get sunlight as soon as you can when you wake up. Our sleep cycle is governed by light.

You can take a shower right before bed. Keep your room as cold as you can stand. Avoid artificial light tv, phone, pc an hour before you sleep.

Avoid becoming dependent on melatonin. It's a hormone. Taking a small dose of Tylenol before bed helps to relieve any aches that might cause you to wake at night.

BrodinsOats · 2017-02-28T22:03:16+00:00

Blue light severely affects your ability to fall asleep, because it inhibits the production of melatonin. This includes the light from TV, computer, and phone screens. Get used to going to bed without the TV on. If you really can't stand the silence, then put on an audio book, relaxing music, nature sounds, etc.

Having a routine to cue your brain for bedtime is important, too.

For my evening routine I light some candles, turn off all lights, meditate for 20-40 minutes, stretch for 20-40 minutes, brush my teeth, and go to bed.

I'm really relaxed by the time I go to bed and falling asleep is really easy.

Mescuzzi · 2017-02-28T20:30:47+00:00

I try not to eat any carbs 2-3 hours before bed, or any food within an hour or so of going to sleep.

Go to sleep at the same time everyday. (we are creatures of habit, and our circadian clock doesn't like change).

Dim the lights 30 minutes or so prior to getting into bed. I like to read a book before I end up going to sleep. It relaxes me, and gets me to knock out quickly.

Although optional, I really swear by this Republic of Tea Get Some ZZZ which helps me get a better night's sleep. I take it about 30-45 minutes before I want to sleep.

You have to build a routine that you follow everyday. Make it a habit Also turn off the TV, not good for you dude

Big_Daddy_PDX · 2017-02-28T21:32:32+00:00

You need to design what your ideal 48hr period looks like and then take actions to implement.
Start with getting up on time, no alarm snoozing. Ideally, you'd put in a 20-30min exercise followed by food.
I'll skip the middle of the day, but make sure you are properly hydrated with water all day. Avoid carbonated drinks and coffee/tea.
But assume you want to be asleep at 10PM. You should have a light dinner with no spicy food, no caffeine or alcohol (wait until you're in your sleep schedule before experimenting). Eat slowly with lots of water. Avoid all types of screens (tablet, phone, tv, etc) for 2hrs before bed. Do light exercise (short walk, yoga 2 hrs before bed.

There are lots of reasons that people get insomnia (medication, diet, weight, family history, home environment, etc), but overall, it's because people aren't structuring the events of their day properly. For instance, some people will sleep better w/ a glass of wine before bed & other people (like me) can fall asleep immediately after Sex. But another person might be up all night if doing either of those things before bed.

HardKnocksAlum · 2017-03-01T02:00:16+00:00

Do cardio earlier in the day. Seriously. You need to increase your heart rate which triggers some biological mechanisms which leads to better sleep.

Sounds stupid but my physiologist friend explained it to me but Im not him so tough titties. Just do some intense cardio earlier in the day and you should sleep better.

Give it a shot, worse thing that can happen is you exercised.

full_silver · 2017-03-01T02:03:17+00:00

Everything, and I mean everything you ever need to know is here: https://selfhacked.com/2014/10/29/top-23-methods-to-fall-asleep/

Triadis3 · 2017-03-01T03:34:17+00:00

I've worked nights my entire life.

First of all, no electronics with screens in the bedroom. beside the blue light impairment, they're distractions.

Second - make it DARK. Blackout screens/curtains.

White noise - I use a fan/ionizer combo that provides both an alternative to the silence that sometimes lets your mind run, and a buffer to mask noiese that might otherwise wake you.

Low light before bed, minimize screen time for an hour. I use dimmable incandescent edison bulbs in all my bedroom fixtures.

Finally, a Phillips "fake sunrise" alarm allows you to wake more naturally than a suddenly blaring alarm clock.

Having energy before bed is a self-sustaining prophecy... You need to have the discipline to get up and on your feet in the am and stay busy. I can't wait to hit the sheets most nights.

IBeMadToo · 2017-02-28T23:20:06+00:00

I avoid caffeine as much as possible in the afternoon. When I hit the hay I just tell myself that any problems I have today can wait til tomorrow (whether they be work, relationships, whatever). I also sleep at consistent times, or if not for consistent lengths (weekends I have some late nights).

Those are my main things - I'm an easy sleeper, takes me like 10 minutes max. Other things to bring on sleep can be sex, exhaustion from lifting hard, calm music. Just avoid anything that makes you think which I feel is the main thing that keep you up and anxious.

TheRedStoic · 2017-03-01T12:50:09+00:00

Get out of bed the same time every day.

Set your alarm in another room or across the room. If possible randomize the alarm sound. Immediately upon waking drink a real cold glass of water.

Exhaust yourself physically and mentally each day. Work and play and think hard.

Don't make your body work hard overnight, one of the biggest issues with this is don't eat, drink, intake stimulants or poisons unless prescribed officially.

Look into sleep apnea, much of it is caused by being out of shape or overweight, look into it with a professional.

Get rid of blue lighting and harsh lighting, filters are great, light blocking curtains are great, noise dampening is great.

Sleep nude.

Keep your bedspread and bed clothes turned weekly. Irritants are a thing. They can make it that much harder to get to sleep.

If you can, ensure where you sleep is the room for sleep, you don't need to have electronics, televisions, screens, electronic whines, blinking LEDs, in the place you're supposed to be turning down.

Title	Strategies for better sleep
Author	Dirkz
Upvotes	5
Comments	9
Date	February 28, 2017 7:58 PM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/5wq2ot/strategies_for_better_sleep/
Archive Link	https://theredarchive.com/r/askTRP/strategies-for-better-sleep.83416 https://theredarchive.com/post/83416

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