I have an sleep tracking / alarm app that requires you to scan a QR code to shut off the alarm. I put the code in my bathroom so when I go to turn it off... well, I'm already up so I might as well shower. Take a cold shower when you wake up too. https://play.google.com/store/apps/details?id=com.urbandroid.sleep
If you're looking to get on a normal schedule, try setting the alarm a few minutes earlier every day. First time at 2:00pm, then the next night at 1:45, then 1:30, etc until you get to the desired time. Avoid any food 3-4 hours before you go to bed. I slightly had this problem (going to bed at 1:00, wake up at 10) and now I'm on a constant schedule of waking up at 6:00-7:00 every day feeling good.
well, they advise you to get out of bed, to reset. you could stay in your room, sit in a chair, etc.
and yeah, find a good eye mask for those situations. I like this one because it doesn't touch the eyes and blocks light around the nose pretty well. but it's a personal choice...you have to find the right one for you
What I do to fx my sleep schedule is the following:
* Take Melatonin 30/45min before you want to sleep at the exact time everyday for 2 weeks. https://en.wikipedia.org/wiki/Melatonin
Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
* Don’t go to bed unless you are sleepy.
* If you don’t fall asleep after 20 minutes, get out of bed.
* Establish a relaxing bedtime routine(like walking, or meditating).
* Use your bed only for sleep and sex.
* Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
* Limit exposure to bright light in the evenings. (Use flux on pc https://justgetflux.com/ or nightmode on phone).
* Turn off electronic devices at least 30 minutes before bedtime.
* Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack (like a banana).
* Exercise regularly and maintain a healthy diet (for general health, don't exercise 3 hours pre bed time).
* Avoid consuming caffeine/ Stims in the late afternoon or evening (keep around 6 hours between your last dosis and bed time).
* Avoid consuming alcohol/ nicotine before bedtime.
* Reduce your fluid intake before bedtime.
I took some from the internet but its a some up of things I personally do. I hope this helps :)
Mayo Clinic offers a helpful slide show showing sleeping positions that promote pain-free lower backs, here:
This is what your looking for. Has a nose bridge like a normal mask that eliminates light around the nose, is very comfortable, and is still pretty cheap. Bought one 4 months ago and has worked fantastic ever since
I find that most pillows are made for side sleepers and are too firm or have too much stuffing to have a good back sleeping position. This causes the head to be pushed too far forward, causing either really bad keck strain or making the head roll to one side. I have the first problem.
I recommend a back sleeper pillow with a divot in the middle. Here's a cheap one, and you can get as fancy as you want from there.
Also, a general thing about pillows a lot of people don't realize, most pillows can be adjustable if you want them to be. Just have a sewing kit on hand.
See if you can make that sound visible with a frequency/spectrum analyzer https://play.google.com/store/apps/details?id=org.intoorbit.spectrum.
If the other people in your house are older than you, it might be too high pitches for them to hear it.
Most fitness trackers measure movement during sleep times. They usually have wide margins of error and reports of "time spent in a particular sleep stage" are guesses, at best. This article has a pretty approachable explanation of how it works.
Something I'd suggest and is something I still do to this day is use a desktop or table fan. The white noise it generates is just loud enough to help me feel secure at night and because it's getting warmer out, it helps keep me cool too.
Some nights I do prefer a little light as well, so I bought a bedside lamp with a dimmer built-in to adjust how much light I feel comfortable sleeping with that night.
Finally, I like to use a site called, mynoise.net which allows you to customize and adjust a plethora of preset "soundscapes" if you will. Personally, I like anything that has to do with rain, and there's even a couple presets that make it sound as if you're in the passenger seat of a car as it slowly drives through the rain. Sometimes, I even like to combine that preset with the one of the sound of a distant highway giving me the illusion that I'm back to where I lived as a kid.
Give those things a try and see if it helps out! I know that mynoise.net also has some VLC integration so you can stream all those rain sounds to your phone, allowing you to sleep comfortably (hopefully) without needing to keep your computer on at all hours.
I hope this works out for you and you get the sleep that you deserve.
you can use it any way that helps you. but the classic mechanical ones did not come with a timer
it's just like running a fan or air cleaner like some people prefer. background noise.
I wouldn't recommend sleeping pills either. I'd stay away from electronics at least an hour before bed and anything else that emits "blue light." Reading a book usually helps prevent my mind from racing and relaxes me as I try to fall asleep earlier than usual. You may even want to try some herbal tea aimed at helping you fall asleep.
For the morning, I actually just wrote an article to help people wake up and get ready as optimally as possible. This may help you get ready for your big test. Feel free to give it a read and let me know what you think.
I have completely adopted this kind of software for some month now. It's definitively making a difference. You can look at screens way more comfortably at night.
Music works for me atleast for sure.
I generally use sleep sound apps which works for me most of the times.
Here are few apps I always keep installed on my device.
>my boyfriend doesn’t believe he snores
well that's easy. record him.
they sell smaller ear plugs:
so try some other ones.
A cpap machine would stop his snoring. Have him get checked for sleep apnea. Not all snorers have apnea, but it's a warning sign.
I actually bought some from Amazon last week, and I have been cautiously testing them out. This means I overstepped the two hour mark by up to 20 minutes. So far, so good. I am off from work all next week so I will
do more in depth testing then, when there's no risk of impacting my work.
I'll post the link to the glasses I purchased in a few.
Blue Blocking Amber Glasses for Sleep - BioRhythm Safe(TM) - Nighttime Eyewear - Special Orange Tinted Glasses Help You Sleep and Relax Your Eyes https://www.amazon.com/dp/B01GSFTX08/ref=cm_sw_r_cp_apip_lqvQQPlCcFmd5
I bought this one
I like it! Not as expensive as some of the others I’ve found, although I would have preferred to not buy one off amazon. I was desperate though lol
I use this app: https://play.google.com/store/apps/details?id=com.kog.alarmclock if you're on iOS try searching I can't wake up alarm clock
its super helpful for me, there's a math option but there are others I prefer, one of them is a matching game and there's one where you need to tap on the capital city of the country it gives you. theres even one where you print out a barcode and you can put it in the bathroom or something and the alarm won't go off until you take a picture of it. theres several options which is good because if you get too adjusted to a certain task, you can just pick a new one. all of the tasks have difficulty adjustments.
I also recommend changing your alarm sound/song semi frequently if you haven't tried that already!
Sounds like it could be some kind of sleep apnea. You should talk to your doctor or potentially see a sleep specialist if you think the problem is in your lungs. There are a number of different nose openers/nasal bands that might also help keep the snoring down. I've personally had good luck sleep using these https://www.amazon.com/dp/B07F4B4HQL/ref=cm_sw_r_cp_apa_i_bHImFb420F52N
It probably depends on the individual. Use an app like SleepCoacher to run an experiment and compute the stats to see yourself: https://play.google.com/store/apps/details?id=edu.brown.sleepcoacher
I believe they have an experiment specifically for eating before bed.
I worked on SleepSound for Android for some sleep doctors, they had someone work the iOS version. I've used it my self and it really does put you to sleep. Both have a free 10-day trial period. Apple Google
Just install f.lux (https://justgetflux.com/). It's free and is much better than glasses with yellow lens because it adjusts the display's color temperature according to location and time of day. I have Gunnar glasses but f.lux feels much better.
There's a lot of dodgy or not evidence-backed claims in here.
First, it is a myth that eating turkey acutely increases sleepiness on Thanksgiving. More generally, it's not straightforward to increase sleepiness in this fashion (i.e., by eating higher tryptophan foods).
Tryptophan content is not the reason a large meal involving turkey increases sleepiness.
Studies that have examined effects of tryptophan doses on sleepiness indicate no effect for doses <1g and modest effects on sleepiness for 1-3g. Even with high absorption, you are going to need to eat a considerable amount of salmon or flax seeds to get to those levels.
Tryptophan is needed to make serotonin, which is a wake-promoting neuromodulator. Yes, it is also used to make the sleep-promoting hormone melatonin, but mode of action on sleep is much more complicated than simply more tryptophan -> more melatonin -> more sleep.
I agree with the point that caffeine and alcohol can interfere with sleep. Salmon is also delicious. That's solid advice.
yes, too much hanging about in bed can have adverse effects. here is a webmd link Find the right amount of sleep for you and try to maintain that. Six hours might be too little in the long run, so keep an eye out.
I've been using the Philips Hue lights controlled by F.lux since the beginning of September. While it doesn't appear to have any affect on my sleep, it significantly influences my wife's patterns of alertness. Specifically, she used to be wiped out straight after work, then around the time it got dark outside and we turned on the house lights (which I had been replacing with full-spectrum compact fluorescents), she would slowly perk up until she was wide awake at about 11:30pm.
I only have the starter kit of three lights at the moment, but it looks like it would be worth investing in more to slowly coat the whole house in time-aware lights.
Additionally, I think it's time to root the iPad she uses and install F.lux on it.
Cool, I'm glad to hear! If you're into the background noise solution try this: http://asoftmurmur.com when you're tired of the wind. Has a bunch of sounds that you can mix together. My personal favorite is fire and crickets! :D
The only study I could find on flouride and it's role in sleep is a study into how exposure to fluoride in early development of gerbils impacted melatonin activity, it's certainly not conclusive evidence
The other thing is there is a gag-reflex nerve in the tongue that you could be hitting and pushing your nervous system into activation mode.
I'd try brushing with water for a few nights and if you sleep ok, then try using flouride-free toothpaste at night - if symptoms return, then it could be another ingredient common to both toothpastes.
Somewhere on here I read about using tape to keep your mouth shut. You put the tape on vertically starting at the bottom of your nose, going over your lips and slightly down your chin. Put some lotion on your face first, to lessen the adhesive. You'll have to experiment a bit to get the amount of lotion in balance so the tape stays on and doesn't come off too easily. The mouth-taping is not as bad as I thought it would be--but I usually take it off during my first major waking cycle around midnight and rarely put it back on. Might work for you on the trip. https://smile.amazon.com/gp/product/B0002H484U/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 that's the tape I got.
I use diabetic glucose wafers. They're all the same. Every pharmacy carries them. Here's an example:
So.... I have tried lots and lots of masks that have better fitting nose bridges... better and deeper and fluffier eye cups, etc etc. And the problem I have with ALL of them is that they have just a single elastic/velcro strap going around my head. Always I just find them in bed next to me in the morning. Oh, and also I travel regularly for work so I end up losing them all the time. On airplanes. In hotel rooms. It sucks to lose a $20 item regularly.
So... one night I found myself in a particularly bright hotel room. With lots of light coming in around the curtain. And I didnt have an eye mask with me. But I did have a face mask with me. So I used that. And it worked perfectly. The ear loops keep it on my face, and the fact that it is a universal fit with large pieces of multilayer cloth means no light comes through and it fits well over my eyes.
For less than $1 each... This is hands down the best eye mask I have ever had.
I've been using these. I like the eye cups and prefer them over the Velcro closures because the strap is flatter. That being said if the clip falls on your ear, or in the 'wrong' spot it may be annoying to side sleep on. I haven't had that issue with these, but I think that's going to be hit and miss between people.
I wear an eye mask.
There are all kinds out there.
No matter how bright the room is?
The eye mask makes everything pitch black.
They were life saving for me when I moved to the PNW.
Even with black out curtains?
I can't sleep without them.
Here is an example:
Sleep Mask - Makes Room Dark here.
These are also not bad https://www.amazon.com/Upgraded-Contoured-Adjustable-Comfortable-Blindfold/dp/B07MR27G3D/ ... without them, I am definitely awake as soon as it's light out (even with blackout curtains). With them, I can sleep in longer (sometimes too long!).
I just ordered from here if you still need them: https://www.amazon.com/dp/B005DEK990?psc=1&smid=A3KGCU4HM6EAVD&ref_=chk_typ_imgToDp
It’s nearly impossible to get melatonin into the UK atm. I did order this same brand from Amazon in 2019 and it came in like 3 weeks so this should be fine
Edit: also 3mg is a high dose so you can snap them into quarters/thirds and it’s easily over a couple years worth of semi regular use
I used to take a melatonin blend by schiff before they stopped making it. It had melatonin, theanine, gaba, and htp5. Found this which has very similar doses of everything but the melatonin. That plus a 3mg has worked as well as the old blend for sleep. I'm out within 30 minutes of going to bed (around 9pm), sleep better than I do unmedicated, and wake daily around 6am.
Try to convince him to listen to some sleep sounds & relax sounds when he tries to sleep. I had also a sleep problem. Then someone suggests I do so. I also tried meditation and breathing exercises. Now I am ok. Also, tell him to do some exercise. A tired body sleeps fast 😊 . I used a sleep sounds android app. The name of the app is Sleep Sounds: Relaxing sounds, Meditation & calm. You can check it out on the play store. Hope this will help your brother.
Sleep Sounds: Relaxing sounds, Meditation & calm
i have this one - Mavogel Cotton Sleep Eye Mask - Updated Design Light Blocking Sleep Mask, Soft and Comfortable Night Eye Mask for Men Women, Eye Blinder for Travel/Sleeping/Shift Work, Includes Travel Pouch, Black https://www.amazon.co.uk/dp/B07D3M6892/ref=cm_sw_r_cp_api_glt_fabc_CVT1W1CADEX6WQJQ098E?_encoding=UTF8&psc=1
It’s got a metal wire in it like there is in face masks to mould it your face it’s absolute legend i have had many and this is best i have had in a long time and can’t sleep without it nowadays highly recommend
Get tested for sleep apnea.
Get a real sleep study, not the at home kind. They miss things.
Melatonin (suggested elsewhere) isn't a great solution. It's not regulated and the science is inconclusive.
If you have insomnia read this book: https://smile.amazon.com/Say-Good-Night-Insomnia-Drug-Free/dp/0805089586?sa-no-redirect=1 -- it helped me a lot. There's a solid section on melatonin and other supplements (TLDR: they don't do much of anything).
It's definitely a solvable problem. Have you talked to a doctor about it?
And one of these:
Use them together to get your sanity back
sure, but dry mouth can happen even if you're well hydrated. especially if your mouth is open sometimes through the night
some people like to use this to help.
Read this ASAP for good science-based suggestions:
Also search YouTube for “Matthew Walker sleep”, a lot of his clips there will have helpful advice.
Good luck 🙏
It takes some getting used to, but getting used to it is totally worth it. Using an adjustable bed with a remote is the easiest. Simply put the remote in a different room after you have adjusted the bed.
You can try inclining yourself with pillows, but you will probably end up pushing the pillows away, unless you get a wedge pillow like this: Amazon.com: Relax Support RS6 Wedge Pillow Whole Memory Foam 3-in-1 Technology Large Adjustable Bed Pillow for Reflux Reading Snoring Sleeping to Support Body Back Neck Legs Pregnancy: Kitchen & Dining
Also, sleeping inclined comes with the added bonus of your brain more easily draining out old fluids and replacing them with fresh fluids.
If you sleep with your boyfriend, get two single beds (one of which is adjustable and yours) and tie them together. This way, your boyfriend can still sleep however he needs to. A cheaper option is to simply get a wedge pillow.
what's the humidity in your bedroom? vegas is average 24%...
monitor it if you don't already
a mechanical dehumidifier won't go below 35% unfortunately
have you tried more humidity? I know you said dry helps, but, as an example, some cpap users have this same problem and solve it by increasing the humidity it provides.
This mattress from Amazon is firm and has pretty good reviews. If it ends up being too firm you can always put a topper on it and still be under $500. Get some good pillows with the extra savings! Sleep like a king
I've seen them on Amazon. If it's too expensive for you then a simple wedge pillow can be helpful.
I have the Amazfit Bip it’s on sale right now on amazon for $69. It has 30day battery life, tracks heart rate, sleep cycle and is very useful for insights. It tells me what my resting heart rate is after a good nights sleep. It also shows my deep sleep, light sleep, and if I wake up at night. I love the app and how it tells you about every little detail. The app is called Mi Fit. This may not be what you’re looking for but it definitely does do the job for tracking sleep at an affordable cost.
I bought these on Amazon and love them. I plan on buying a second set:
LuxClub 6 PC Sheet Set Bamboo Sheets Deep Pockets 18" Eco Friendly Wrinkle Free Sheets Hypoallergenic Anti-Bacteria Machine Washable Hotel Bedding Silky Soft - Autumn Orange California King https://www.amazon.com/dp/B072HPYVXM/ref=cm_sw_r_cp_api_fab_2xPEFb14GK9CE
Have you tried something like these? They're all of $9. Yes, they look stupid, but they block wavelengths of light from the limit of UV to about 550nm or so (greenish/yellow), which are the primary drivers of melatonin suppression. You may be getting a lot of blue light from other sources before bed, and having your melatonin suppressed.
Put the glasses on 90 to 120 minutes before bed. Don't take them off without closing your eyes or being in a fully dark room. When going to bed, only remove them when the light is off, and make sure there are NO lights on in your bedroom - OR - wear a sleep mask and put it on while closing your eyes after taking the safety googles off.
The one thing I don't do is drive with them (hard to see traffic signals and judge distance with no blues/violets/very little green - when you wear these, you'll see dark blues as black, for example). Otherwise, I wear them an hour or two before bed, and I get a LOT better sleep. When I don't wear them because I was driving closer to bed time or simply forget to put them on, I don't fall asleep as quickly, and don't wake up as refreshed. I have mostly CFL lights in my house.
Try using those glasses for a week or two, and see if your sleep improves. If not, try consulting your doctor to see if the meds messed with your hormones somehow.
To add to the circadian thing, it really helps to block all blue light wavelengths. I use these safety goggles (not pretty, but they block the right wavelengths). Put them on 90 to 120 minutes before you go to bed. Your eyes have a photosensitive receptor on them called melanopsin. It controls when your body releases melatonin. In the presence of blue wavelengths (460-480 nm) of light, the melanopsin blocks melatonin production.
Those goggles will block those blue wavelengths. (I don't recommend wearing them if you are driving at night.) Then you can still watch TV, use a computer and stuff. Just don't take them off at all, or the process resets to zero. Close your eyes if necessary to remove them for a few moments.
Then, after turning off the lights in your room to go to bed, close your eyes and put on a sleep mask to block any extraneous light. I use a lightweight knit cap and pull it over my eyes.
I used to be SO tired in the morning, and now I wake up refreshed before my alarm.
Wearing a vibrating alarm watch should do the trick, one with enough power would wake anyone up. Something like this should work.
I've tried melatonin and I really like that. Occasionally my sleep cycle gets really messed up and I use this to help reset it.
I also like Sleepy Tea. I stopped drinking it, just because it doesn't matter what time I wake up, but when I need to get up for school I drink this stuff before bed.
I don't think purely relying on supplements is the answer to sleeping better. In my opinion you should try to excercise so that you'll be tired when its time to sleep. You should cut out coffee before noon. I don't know about others but I prefer not to eat about 2 hours before I sleep.
I'm no sleep aid expert, but I hope sharing what I know helps.
For an Android App try Sleep as a Droid it'll over lay movement and talking. Otherwise, night terrors can be a side effect of depression meds. I suggest talking to her GP and getting a referral to a sleep test, as well as a white noise machine for you to distract a bit from random talking noises and help you rest.
I've been using this, it has a "scenes" pack you can purchase in app that might be sort of like what you want:
They want $2.99 for each of the packs, but it works fairly well for me and it's gotten some good reviews from people I trust. I've only tried the "simple things" and "drawing objects" sound packs.
Here's the review that turned me on to it:
If you use an Android phone, this app is very good. It records sounds and movement, among other things. https://play.google.com/store/apps/details?id=com.urbandroid.sleep&hl=en&referrer=utm_source%3Dgoogle%26utm_medium%3Dorganic%26utm_term%3Dsleep+as+android&pcampaignid=APPU_1_Y1e2Vf_fAYm1-QG0kojoAg
what kind of phone does he have? can he set something up to where it will turn off after some amount of time, so it doesn't play all night? on iphone you can set something like this up, im sure something exists for android too.
honestly this sounds like pretty inconsiderate behavior from a partner. you shouldn't be forced to totally adapt around him. is he not willing to use earbuds?
as far as ear plugs, these are the best ear plugs for people who hate ear plugs, IMHO. they seal over the top of your ear, they dont go inside. but in general ear plugs can be comfortable, you just have to try a bunch out. once you find what works for you it's really worth while. plugs that go in your ear will block the most noise. after trying many ear plugs, i learned that the reason i hated most of them was because i have small ear canals. trying smaller ear plugs was a massive difference in comfort. noisyworld has a lot of good info for choosing ear plugs.
in general, i think it can be empowering to find the right combo of ear plug & eye mask that works for you, then you can have a lot more control of getting good sleep even if your environment isn't ideal (e.g. traveling). but it's an adjustment period for sure.
additionally, you might find that some light noise masking (via a white noise machine, for example, or just a fan in your house) helps. i don't personally like to lean on this too much, but a little bit of masking noise can help make random noises less jarring.
I’ve not tried it- but I recently discovered that they make 8 hour timed release caffeine pills.
Not sure if this is you, but I’m a zombie in the morning for the first few hours. I’m irritable, can’t focus and have zero motivation. I’ve learned to get up several hours before work so I have time to wake up enough to drive safely. I’ve accepted that this is the natural way I am but I just ordered some of these pills- hoping they help with early flights 🤞
Things that help me get back to sleep quickly:
I've had times when I was bed-ridden due to health issues and used a urinal like when you're chained up at the hospital, e.g. https://www.amazon.com/gp/product/B081S9R2HL
I found that the less I move, the easier it is to fall back asleep. I'm not sure how this would work for women.
My wife snores and this is what I do. Note that this will not help with her hitting your bed.. Buy some ear phones like these.. Panasonic ErgoFit Wired Earbuds,... https://www.amazon.com/dp/B00E4LGVUO?ref=ppx_pop_mob_ap_share and adjust them to fit your ears. Download a white noise app on your phone. Sleep with headphones in with white/pink noise just loud enough to drown out the sound. You should still be able to hear a fire alarm. This is a bandaid solution while u figure out what to do. I recommend these war phones because they are cheap and comfortable for sleeping even on your side.
This little gadget is AMAZING. I know it says “for travel”, but I find it sounds so much better than it’s full-sized version which I also bought, but gave away because it just didn’t work for me. I have three of them, and I’ve given them as gifts to several family members who also rave about it.
Phone sounds also don’t work for me, even if streamed through a Bluetooth speaker. Give it a try.
Marpac Rohm Portable White Noise... https://www.amazon.com/dp/B01D50RZQI?ref=ppx_pop_mob_ap_share
That’s a great question, I wish I knew! I recommend consulting with your physician or professional before using it or changing your supplement dosage. It is proven to help with sleep and helped me a lot.
If you have the patience here my set up for a long hot bath:
- heat massage stones in a crock pot
- Bring everything you need into the bathroom to enjoy your bath, put a towel under the crack of the door to trap the heat, try to go in and out as little as possible to keep the heat and steam trapped inside
- I use an electrical kettle to heat the enamel of the bath tub before running the water, I keep the electric kettle in the bathroom to add boiling water to the bath as it begins to cool, this makes a huge difference in allowing the water to stay hot enough to feel relaxed for hrs
- when running the water to fill the tub make sure only hot water gets in the bath, I use a bucket to catch the cold water dispenser before it’s hot enough (I use it to water my plants or cleaning purposes)
- i add magnesium flakes & essential oils, dr bronners lavender bubble bath soap and I pour in under the running water tap to create the most bubble
- I sip some sort of sleepy time or calming tea in the tub, or read whatever helps make me tired or sometimes just soak and relax. The magnesium flakes make my body feel like it’s vibrating it feels so good!
- after the tub I lather myself in magnesium oil and head to bed
- If I can’t do a bath the magnesium oil still helps but that’s my full proof combo
This is the brand I use
Saved my sleep!
Melatonin gummies for a while, but then stopped. Now, I take magnesium in powder form before bed. It’s decent, mixed with water and raspberry/lemonade flavoring. Give it a look right here
Well, I made a mistake in my first comment.
But here is what you need to know...
Whether you eat more or less when you don't get enough sleep, you are still in danger of so many health issues.
They can range from mental illnesses, and diabetes, to cardiovascular illnesses
But the good news is?
Scientists have finally discovered the hidden treasure of how to get quality and quantity of sleep... Without effort or stress
And they are all in this book (Debunking Sleep Myths)
Go here now and grab yours
Look for pillows that are easy to add stuffing to, and buy extra stuffing. All stuffing will flatten over time, but you can add more when that happens to extend the life of your pillow. Since you say you like firm, I would lean toward foam filling. Down (feathers) tend to break apart more easily than synthetics.
Fluff your pillows. Fluffing your pillow in the morning can allow the stuffing to expand once more and prolong the life of your pillow.
Use a good pillow case and wash regularly to prevent body oils from damaging the filling.
You mentioned liking firm pillows, and that they don't tend to last long. I would guess from that that you are a side sleeper who holds your pillow when you are asleep. You might could look into cylindrical pillows that better fit this sleeping position. If you fold a pillow in half to make it fit, then you will end up crushing the fibers and reducing its functional life. As an example, this is a firm foam, solid roll, foam pillow with a bamboo cover available on Amazon.
I usually sleep on the side, but when I’m deadly tired I sleep on my back and snore like a hog (at least people around me say so). As far as pillows are concerned, I prefer small, non feather pillows because I’m allergic to feather. Sometimes I don’t use pillow at all, it depends. If you give me shitty pillow, I rather sleep without pillow at all. Anyway, as far as I know choosing the right pillow depends on your sleeping position, and, of course on potential health problems.
He's shifted his circadian rhythm forward. The way to shift it back is to get up in the morning every day, that's all. It takes several days to adjust. This will mean reduced sleep duration for the transition as there will be insufficient sleep pressure at the appropriate time of night. No sense in going to bed early in those first few days.
Blue-light emitting electronics (and bright light in general) raise cortisol levels and suppress melatonin production, which can delay sleep onset. The circadian temperature minimum actually shifts forward, and drop in temperature is when we typically fall asleep. Best to restrict use before bedtime, and use a filter such as f.lux on devices.
Effectively, if you expect to sleep at the same time he'd have to grit through the pain of adjustment for a week and get rid of the lights. It's not clear from your message whether you think he's unwilling to do so or just didn't know how.
Hey there! I am here to help.
Since you asked for strategies, I will give you a bullet list, starting with the most important points. For this we will assume you want to fall asleep at around 10.30:
Minimize (completely remove if possible) , all light sources, an hour before bed. If it's necessary to have room lighting, choose warm light bulbs. For screens, at least remove the blue light. (use flux for windows - smartphones have settings so google for it)
Do not eat after around 8, because food raises your body temp, not letting you sleep. For dinner, choose a higher carb content meal.
Have a warm shower, an hour before bed, so around 9.
Do not do things that you find interesting in that one hour before bed. Your mind will get active and you won't be able to drift off. Choose to read or watch something boring if you need to.
If you need any more clarification on these points, reply to me or send me a PM. I have researched sleep quite a lot and can give you situation specific advice, based on you.
I would say most of your trouble is probably coming from the screen, if it's not psychology and other factors (diet and exercise can play a role).
I have been reading on sleep (and general health) for a few years.
I would suggest doing it in two steps.
Start as u/aleksionfire suggested, by cutting out the blue light from your screen. I am using a windows app called flux .
If you see some improvement on step 1, then you found the culprit. What most people suggest is schedule your evening routine, so that you stop using a screen an hour before bed. Turn off the computer, take a warm/hot shower, read a book, anything. But do NOT exercise (that will wake you up).
Let us know how it went.
The blue light emitted from your phones screen is probably also keeping you awake,
blue light is emitted by the sun in nature, so your brain thinks it is the middle of the day.
You can get an app called f.lux: https://justgetflux.com/ for your computer or android (no iOS)
there are a few similar pieces of software out there that limit the blue light being emitted from your screen. With f.lux the blue light levels adapt to the sunrise-sunset times in your area.
Hope this helps!
Thanks, I woke up in the corner by my radiator about an hour ago, guessing I got around 4 hours sleep, more than enough to function on for today anyway. I don't know how I got there but I'm not complaining.
I will definitely try to relax more in the evenings then, I've also installed https://justgetflux.com/ on both of my computers, it reduces the blue light emitted from your monitor in the evenings which should help recalibrate my circadian rhythm (fingers crossed).
Also would it be worth taking some placebos and tricking my subconscious that it's medication?
Thanks for the advice, I really appreciate the help
Check with your doctor if you got this? https://www.mayoclinic.org/diseases-conditions/chronic-fatigue-syndrome/symptoms-causes/syc-20360490
I'm sorry, I'm looking for a very definitive paper that gave excellent napping guides, but I can't find it.
The two links at the end are pretty good and consistent with other medical recommendations I've seen.
The results of the paper were very clear to strongly avoid being asleep for more than 20 minutes. The best power nap was about 15 minutes long, and if you go over that you get too deep into a full sleep cycle and will have a lot of sleep inertial and grogginess when you try to awake.
If you nap longer, getting a full 75-90 minutes allows for a full cycle and the most restorative effects.
Can you buy like a door lock of some sort? I've seen this one all over the internet but you could probably research some different options (https://www.amazon.ca/FINENIC-Portable-Childproof-Apartment-Protection/dp/B07YHSH6N9/ref=dp_prsubs_1?pd_rd_i=B07YHSH6N9&psc=1)
Elegant Comfort Luxury... https://www.amazon.com/dp/B07KLSHHKY?ref=ppx_pop_mob_ap_share
This is ultra comfy. I have a king-size one and I’ve bought this as a gift for four other people since getting it.
I end up trying magnesium supplements every few years. Different brands. In May, I tried this.
Which do you use?
Each time, I have pretty bad results and stop. The odd thing is that the very first time I tried it in my life (early 20s), it was amazing.
Bare Home Split Head Flex King... https://www.amazon.com/dp/B076HBSQM3?ref=ppx_pop_mob_ap_share
We have these and the actual sleep number sheets. The sleep number are better but these are good enough given the cost savings. Both sheets have stayed on our beds.
I found the product- https://www.amazon.com/Luxe-Silk-Sleep-Luxury-Natural/dp/B0B9JF5TMM/ref=sr\_1\_11?crid=3FPK62033EK9E&keywords=le+luxe+sleep+mask&qid=1662596177&sprefix=le+luxe+sleep+maks%2Caps%2C130&sr=8-11
Try to avoid caffeine late in the day. I don’t have sleep paralysis but people who have purchased this have left reviews that it helps them with sleep paralysis: Alvantor Bed Canopy Bed Tents... https://www.amazon.com/dp/B07GGSRJQV?ref=ppx_pop_mob_ap_share
Hello! Excessive sleepiness during the day can be indictive of a sleep disorder. Also, what are you doing in the 2 hours when you are trying to fall asleep? If you are staying in bed you may have trained your brain to associate bed with 'wake' instead of 'sleep'.
I'd be more than happy to have a chat to see if I can help.
I personally have been using these in multiple rooms of my house with various Echo Dots (and the Alexa iOS App) and LOVE them! Great value for the price.
Is it this one?
These work awesome! I usually don’t like melatonin but for some reason with the chocolate it puts me out like a baby. Way better solution that alcohol
I've found 300mcg to be too strong for me. I fall asleep quickly, but I don't feel well rested the next day.
I haven't tried this one yet, but this one is 100mcg: https://smile.amazon.com/gp/product/B08MJL2GTC/ref=crt_ewc_title_oth_2?ie=UTF8&psc=1&smid=A23WQHRIX04M5Z
The liquid versions also sound like a good idea that I might try.
This is like all I could find that's not also bluetooth compatible
Up until a few months ago I had the same issue. Took ambien every night for 6 years to fall asleep and it still didn't work that great.
I saw somewhere that l-theanine doesn't necessarily make you sleepy but it's calming. I bought an l-theanine/magnesium bisglycinate combo and .. I fall asleep without issue and without drugs every night now. It's insane how much it's helped me and how much my life has improved. I honestly had NO faith that a supplement would help me sleep, I'd tried so many things - light therapy, blue light blocking, etc, it's the only thing besides heavy prescription drugs that ever did anything.
Here's a link to the one I'm taking
Haven't really learned anything specific about this but I did learn around that time that I have sleep apnea. I also got a wedge cushion (placed under my bed b/c I found it too hot to sleep on) to prevent me from climbing up and help with digestive issues. I recommend one if you're having these issues. I also recommend talking to your Primary Care Physician about a sleep study.
I’m not sure, but your question got me wondering about types of pillows so I did some googling. Apparently there are microbead pillows, they claim to be filled with millions of air filled beads. I’m not sure since I’ve never used one, but maybe this could be it? Pillow I found on Amazon weighs almost 3lbs, which seems a bit heavy to me. I also imagine it might feel like quicksand. Unless it was shredded memory foam, this seems like it might be close to your description, and is what I would consider an expensive pillow. Reviews looked decent too. Hopefully someone on here has used one and can chime in because now I’m curious too.
Earplugs have always worked for me. These ones on amazon don't hurt my ears while i'm trying to sleep: https://www.amazon.ca/gp/product/B085VNX9RT/ref=ppx_yo_dt_b_asin_title_o08_s00?ie=UTF8&psc=1
Also, i listen to sleep stories on youtube. with music/rain noises i find it becomes more of a background noise and melds into the noises that are keeping me awake. with the sleep stories if i need to focus on one train of thought or one noise it's easier to block out everything else.
hope this helps :(
I'll sometimes check to see how fast it's beatin when it wakes me up, I think I would have noticed if the O2 number was low but I haven't been paying attention. I'll make sure to keep an eye out on it.
I assume Co2 was found using in office medical equipment? Not seeing anything on Amazon that will track it.
This seems good, tracks sleep, heartrate, 02.
I also have extreme anxiety that affects my sleep but can’t stand the daytime drowsy/groggy feeling that I get from diphenhydramine
Valerian has proven helpful in higher doses and also these teas are a lifesaver for me when things get bad (I brew them incredibly strong, 3 teabags for a 12-16oz cup):
“Nighty Night” (name fits)
Not only do they help with sleep, but they help because of the deep feeling of calm and relaxation that they produce. Not a “knock you on your ass” feeling like DPH
Hey, so reduce caffeine, no sweets or food like 3 hours before bed, dim the lights, light up like a candle and take a complete magnesium supplement such as this one Triple Calm Magnesium - 150mg of... https://www.amazon.com/dp/B01GW4V7MC?ref=ppx_pop_mob_ap_share
Its on sale right now for $32. That's a good price.
I recommend going to a chiropractor to get properly adjusted. Also, before you go to bed at night, spend ten minutes doing neck stretches. You can look up neck stretches on YouTube and find some to do. That in itself will help tremendously.
As far as learning to sleep on your back, start off going to sleep that way and every time you wake up, make sure you are on your back.
You could try sleeping on your side with a pillow between your knees to align your hips and back. That might help as well. A pillow like this. https://www.amazon.com/Orthopedic-Pillow-Sciatica-Relief-Pregnancy/dp/B07RYNX8B3/
So my test results came back:
VITAMIN D,25-OH,TOTAL,IA 14
Here is the vitamin D I had taken, but stopped as I think I was getting insomnia:
recommend alarm clock with light that gradually brightens the room before the actual alarm goes off, there are many variations of teh clock below (i have the $100 version and would be lost without it).
Bamboo weighted blankets work for us. Wonap is the brand I got.
Sure! It's called 'Sleep as Android', and I think it works best with a smartwatch that can actively track your vitals to determine sleep cycles. I personally use a galaxy watch 4, but the Apple Watch has a similar app that I'm sure works just as well!
Get a really nice pair of sunglasses. Look for ones designed for sensitive eyes or ones that mention being helpful after eye surgery. These will block most of the light even if you are outdoors or can't close the curtains. Ex: https://www.amazon.com/Super-Black-Sunglasses-Biker-Around/dp/B07RP2SQCD/
Cleaning, organizing, and other chores
Get a library book
Get a puzzle book
Try to write a book
Take a walk (requires sunglasses)
Cook some bulk foods/snackies (may require sunglasses)
Painting, sketching, other hobbies
Write some letters for people
Practice your penmanship (so people can read your letters)
Is it possible to forgo the nap? Being totally wiped could possibly help, along with taking a good melatonin supplement before you go to sleep (I like this one and I usually have a hard time noticing any difference from melatonin)
Also consistency, I’m a night person and easily fall into the 4am bedtime camp because it was so habitual for so long for me. I really prefer 1-2am but if I slip I get stuck right back into frequent long nights, so I keep a relatively consistent schedule to avoid it. Consistent as in time frames, I’m not rigid about it or anything
I got the question to link what I use, so I'll add that below with the instructions on how to program 'em.
To get them to auto-dim to red, you'll want to go into the tab labelled 'scenes' and set the lights you use in your living room to red and 10% brightness. Then, you can schedule that scene to run automatically between 1-2 hours before bedtime.
You can also set these lights to just dim to about 20% a few hours even before they turn red for a more natural/less jarring approach. Pro tip, always keep your lights set to "0" on the warm/cold scale. This is the most warm version. (Unless they're in your office and you're using them from 8am to 12pm in which I can post another TEDTalk on why more blue light might be better.)
Feel free to tell me when to stop, but I've gone through a TON of sleep devices, tips, tricks, and books. This is probably one of the better options. (And cheapest!)
Link (they're about $35 dollars for 6)
I actually like this option, too. I'm in school to be a therapist and so I'd be curious to pull research on the efficacy of some of these, but my go-to is like the brainwave binaural beats for sleep. You could probably use anything, though.
You can set your phone to automatically shut off after a certain time period if you're concerned about it interfering with deep or REM sleep. If you set your phone face down on your nightstand or the floor next to your bed, it's probably ok to use sound involving the screen.
I know some people (me included) can get anxious with regards to sounds and open space, so if you need something extra or you sleep with a partner who doesn't like noise, I've been recommending these eye masks with headphones built-in. You are by no means obligated to look at these, I'm not getting paid for Amazon links, I just keep a list of sensory stuff for friends who might also be highly sensitive or have trauma disorders. I like to use mine with earplugs and then turn the volume up a little because they become almost completely noise-cancelling at that point. (You can also use earplugs with regular headphones during the day if you need like a nervous-system reset where you're completely void of all sound except for ambient noise.)
But always, do what feels comfortable for you and your sleep needs.
Thank you for reading this egregiously long post, links below.
Link to ambient sleep sounds
Link to weird headphone eye mask combo
You doing what works for your circadian rhythm: priceless.