Trying to progress with sleep issues

RPeed · 2019-07-28T20:22:40+00:00

There’s a couple of proven techniques to fall asleep:

Breath out counting it, breath in counting it, hold counting it. You can google for some rhythm s but I think as long as it goes: long, shorter, shortest it’s fine.

The second most proven one - apparently it’s taught in some militaries - is imagining you’re in a black hammock on a black beach on a black night.

Sounds creepy to me but again, google it and give it a try.

Be sure to ditch blue light as much as caffeine. They say 2 hours but I’d want to see more. I read before bed anyway which helps me sleep. If you don’t, you can actually try blinking rapidly for 50-60 goes to tire your eyes. Some people find that triggers sleepiness. Probably the same mechanism behind reading.

Other than that: get some exercise. I sleep better with >12k steps in a day.

FereallyRed · 2019-07-29T04:04:28+00:00

Exhaust yourself.

Make that bed a place you long to be.

Workout like a madman. Or exhaust your brain with a hobby.

If your days are full then your nights will be peaceful.

Sleep issues tell me you aren't using your days.

screechhater · 2019-07-28T20:27:26+00:00

I use nasal strips

I use a breathing technique to force the issue. I had to learn this to function as I was once a night owl and now I’m a morning person

Close your eyes. Breath deep. Imagine a locomotive climbing a hill. Rythm your breathing to that. Tell yourself your are headed into a deep sleep

RoccoPinkman · 2019-07-28T20:52:45+00:00

Get rid of your phone out of the bedroom and make sure it’s pitch black. Even cover little red/green lights on electronics. Read for 20 minute before bed. Maybe try CBD

umizumiz · 2019-07-28T21:42:49+00:00

I am a fan of fucking. I don't always remember falling asleep. Sometimes I fall asleep while just after cumming and I'm still inside her.

Other than that, so you do enough shit during the day to earn your sleep or are you lazy? I know you mentioned you lift, but that doesnt necessarily mean you went hard and put in serious work.

Pro tip: I smoke weed at night before bed.

2741 · 2019-07-28T21:53:09+00:00

Sleep is a deep problem. The depth is matched by the importance.
See an excellent sleep doctor 3 times.
Don't settle.

RedPill-BlackLotus · 2019-07-28T22:03:31+00:00

Have you tried burning your self to the ground with cardio?

[deleted] · 2019-07-29T13:01:40+00:00

Watch this if you haven't already

No electronics an hour before bed
Shit, shower, shave and brush your teeth an hour before bed
No artificial or natural light in your bedroom
Try eating a meal before bed so you get the 'itis' (Nights where I don't have a pre-bed smoothie I can't sleep)
Ensure you are hydrated before bed, dehydration can cause discomfort and thus you struggle to fall asleep (Native American alarm clock)

You will get past this, consider it a self-prescribed shit test. Your mind wants to stay up because its motivated to do more in the day. Assure yourself that you did all you could, focus on tomorrow, and yearn for some sleep.

futianze · 2019-08-01T15:47:53+00:00

There's so much that goes into having a good night's sleep. I'm sure I'll miss some but here's what I try to focus on:

getting shit done during the day. Mentally, I work in a stimulating field that challenges me nearly everyday. If it doesn't, I will seek out challenges. Physically, I exhaust myself nearly everyday by working out, doing cardio, and going for a 15 min walk each day.
make sure I am in a cool dark place. 66 degrees and pitch black is perfect for me. In this case, sometimes I'll fall asleep at 10pm and wake up at 6am like it was one second.
no electronic screen interaction for at least 30 min before bed. If not, get some orange wave glasses that block out the blue light that inhibits melatonin production.
breathing deeply and thinking positively about your day and about what's to come
while I'm laying in bed, I like to put myself in a dream-like situation. Like I'm playing golf with Tiger Woods. Or I'm an astronaut mining an asteroid. Or I'm an alien creature in the ocean. This allows me to think creatively and primes my mind to seamlessly enter into my sleep and dreams.
read Why We Sleep by Matthew Walker.

Do you see a commonality here? Yup, it's frame. You can frame all of these things to optimize your sleep.

I have to lay my head on the pillow with my personal integrity intact knowing I put full effort into the day. Otherwise, it's hard for me to escape the ruminating thoughts and overthinking that lingers when you have low self-esteem.

Dialerstring · 2019-07-29T01:05:41+00:00

It could be the type of mattress you are sleeping on. I play rain/thunder sounds in the background and that seems to help me. Try chamomile tea.

mindfulbutgutless · 2019-07-29T01:21:58+00:00

Valerian root

0io- · 2019-07-29T02:07:06+00:00

Tryptophan.

suprathepeg · 2019-07-29T03:58:30+00:00

Meditation. It’s great for calming anxiety and triggering sleep.

There are many guided meditations you can do from 10 mi it’s on up. It might take a few days to get to the point where it brings you down but it’s been helpful for me. MRP is a stress on you body and your mind, you gotta find ways to deal with that stress effectively.

FoxShitNasty83 · 2019-07-29T05:58:18+00:00

I had this issue on and off, cardio helped knacker me out (Desk job) plus in started zma suppliment.

ArborioRice · 2019-07-29T13:48:06+00:00

Had the same problem for years and have it mostly fixed now. Try:

Highly bioavailable magnesium chelate: glycinate or asparate. Also Natural Calm which is widely available.
CBD oil was a gamechanger. Find a quality one and work it in slowly.
Fix the underlying issues you have...the rumination is all mental and indicates something else in your life is way off. This is obvious, but identifying and fixing that problem is the key.
Switch out your lightbulbs in your room to a no-blue light emitting bulb. Some on amazon designed for bedrooms and sleep.

Everyone else has good suggestions so read closely; google "sleep hygiene" for more.

Mazi259 · 2019-07-29T14:12:00+00:00

This has helped me: https://www.artofmanliness.com/articles/fall-asleep-fast/

A routine to fall asleep in 2 minutes. Am not in the “any place, anytime” category yet myself, but hope to get there eventually.

umizumiz · 2019-07-29T16:29:31+00:00

In the army you're taught to count your breaths, breathe in slowly and hold until you wouldn't be able to breathe out slowly, then breathe out slowly. 1. Breathe in slowly, hold, out slowly. 2.

It's boring as fuck and feels like you're keeping yourself awake but you'll pass the fuck out.

red-sfpplus · 2019-07-29T16:37:14+00:00

Make sure you are taking your ADD meds before 8am.

I am trying to stay away from prescription sleeping pills.

OK but Ambien is great.

Melatonin needs to be taken at a specific time, else it doesn't work.

Read the book "Why we sleep" Esp the first half.

red-sfpplus · 2019-07-29T16:37:34+00:00

Make sure you are taking your ADD meds before 8am.

I am trying to stay away from prescription sleeping pills.

OK but Ambien is great.

Melatonin needs to be taken at a specific time, else it doesn't work.

Read the book "Why we sleep" Esp the first half.

Imaginary_Historian · 2019-07-29T17:56:33+00:00

I used to have insomnia but I no longer do. I googled it years ago and found websites that talk about "sleep hygiene" and most of that helped. And today I don't even need proper sleep hygiene to get to sleep.

As for techniques, one thing that works for me is imagining I am on a prop plane. I can't sleep on a jet plane, but strangely enough on a prop plane I have trouble staying awake. I think it's something about the constant drone of the propellors.

So imagine some situation or time in your life when you fall asleep easily and pretend you are there. Focus intensely on it and drown out all other thoughts.

Cmvplease2 · 2019-07-29T18:12:41+00:00

I've never had trouble sleeping. My trick is to "day dream". If i think about real world problems then that keeps me up so I think about made up shit. I think about gaming girls, or what if I had a time machine. Something entertaining. I rarely make it past 3 minutes.

Also, I never lay down until I'm actually sleepy.

MarkSentinel · 2019-07-31T19:23:46+00:00

Have you ruled-out sleep apnea? Check to see if you have any other symptoms, because insomnia is one of them.

bmrdriver · 2019-07-28T20:23:28+00:00

How long has this been going on? What’s your total sleep for the day (do you nap?).

Have you had your thyroid and glucose tested?
When you go to bed are you thinking about anything (anxiety). What’s your nutrition look like? When is the last time you eat before bed? Do you use TV/computer/phone prior to bed?

This could be several things. I went through this a few times. First time it was anxiety. Second time it was I was eating too little.

Title	Trying to progress with sleep issues
Author	bmrdriver
Upvotes	5
Comments	32
Date	July 28, 2019 8:15 PM UTC (6 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/cj0s8e/trying_to_progress_with_sleep_issues/
Archive Link	https://theredarchive.com/r/askMRP/trying-to-progress-with-sleep-issues.247155 https://theredarchive.com/post/247155

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