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
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
This is what I take. Different types of magnesium can have different benefits, thus type is good for sleep and calming your muscles (restless leg issues). Yours had this and one other type in it but didn't say how much of each respectively.
Yeah, I take the vitamin D in the morning. Supplement's here: https://www.amazon.com/Healthy-Origins-Chelated-Featuring-Minerals/dp/B06XVX33QS/ref=mp_s_a_1_3?crid=19A25QM9OXN54&keywords=chelated+minerals+supplement&qid=1653421232
100mg magnesium in it.
Take 1ml every day or two and you’ll see a big bump in your REM.
See Dave Asprey’s Bulletproof podcast for further information
I put a bamboo fabric duvet cover over my cheap polyester duvet and it is absolutely cooler. I use it year round (i live in a tropical area), and often with an additional light weight blanket. Without the cover i would sweat so it was sticky on me even when its cool at night.
This was because of the crap fabric it was made with. It was a consequence of the original fabric of the duvet making it unnecessarily hot. If your duvet shell is made of something like cotton, im not sure a bamboo cover would make much of a difference at all.
This is the exact one i got
Hotel Sheets Direct 100% Bamboo Duvet Cover 3 Piece Set - Better Than Silk - 1 Duvet Cover, 2 Pillow Shams with Corner Ties and Zipper Closure
But omg its like twice as expensive now. Maybe wait for a sale :p
This is the way. Spent $20 on these and they are good AND comfortable.
I second the other comment about audiobooks!!
Feather & Down Sweet Dream Pillow Spray (100ml) No.1 Bedtime Pillow Spray. An infusion of Lavender & Chamomile essential oils, encouraging calm, tranquility and a restful nights sleep https://www.amazon.co.uk/dp/B0738CSVRS/ref=cm_sw_r_apan_i_N93SHRQQD7ESP0FYD3DX?_encoding=UTF8&psc=1
Sleep Headphones Wireless, Perytong Bluetooth Sports Headband Headphones with Ultra-Thin HD Stereo Speakers Perfect for Sleeping,Workout,Jogging,Yoga,Insomnia, Air Travel, Meditation https://www.amazon.com/dp/B07SHBQY7Z/ref=cm_sw_r_cp_api_i_QTCBKA328SWMV50JDV9T?_encoding=UTF8&psc=1
I have these. They are super comfortable. Im not sure how much sound blocking they will do though.
Sorry I don't have much advice to give. Although I do know what it is like to suffer with depression and I too use the phone as a sort of comfort blanket and something to distract me and when I'm feeling bored, one thing you could consider is taking time in the evening to listen to an audiobook. Perhaps you would prefer that rather than a physical book as at least for me it's easier to stay interested rather than just reading the words of a page.
Another thing to try would be perhaps using an app that encourages you to stay off your phone. This is the one that I like to use, although I am sure there are many others and I'm not sure that's available on iOS.
Not sure why you were down voted but you are right the OP should try a different eye mask this seems like it might work and be comfortable.
Zurzache Sleep Mask - Perfect Light Blockout 3D Comfort Ultra Soft Sleeping Mask for Women Men, No Pressure On Eyes, Ultra Soft & Comfortable Eye Shade Cover for Travel/Sleeping/Nap (Dark Grey) https://www.amazon.co.uk/dp/B09MD2JL7P/ref=cm_sw_r_apan_i_74KZD1MGE2598TP0JKH2?_encoding=UTF8&psc=1
Buy it, test yourself, return it. Sleep apnea is not complicated, you do not HAVE to have it done professionally despite what some may tell you.
But I’d check one way or another.
Personally, I'm enjoying book two of the expanse series Calibans War.
Caliban's War: The Expanse, Book 2 https://www.amazon.co.uk/dp/B00S28TIAK/ref=cm_sw_r_apan_VYYBC44Z09RAC48MMAEZ
I'll always encourage people to buy audiobooks if they can afford it. But if you don't fancy paying for it then this site is good. Although you have to sign up for a free account.
If you spend a really long time on the computer, especially in the evening you should consider getting yourself a pair of blue light blocking glasses like these.
Terminator UV-400 Safety Glasses for Blue Light and UV Protection, Orange https://www.amazon.co.uk/dp/B005IPPBNI/ref=cm_sw_r_apan_i_S9C1DDHD7J3PXM0G8F4E?_encoding=UTF8&psc=1
Do you like audio books? If so, perhaps you could try listening to one in the hour or so before you go to bed. This gives you time away from staring at a screen and also can keep you engaged if you enjoy the story.
You have trouble staying asleep. Perhaps you could consider trying a small dose of melatonin the recommended dose to start out on is 300 mcg, I'm not an expert on melatonin, but it seems like in your case a slow release version might be suitable to help you stay asleep.
I bought a wedge pillow like that for sleeping at a friend’s. It is super hard to sleep on comfortably as a side sleeper. If yours is longer than this one in long mode, it might be ok.
Howhom Bed Wedge Pillow,... https://www.amazon.com/dp/B0967HQ39Z?ref=ppx_pop_mob_ap_share
I probably should have bought this but thought it was overkill.
No tv, tv bad. Get a bluetooth headband and listen to a podcast on a subject that interests you. I use podcast addict on my android phone and have a variety of podcast i like to listen too. Usually i fall asleep before the opening advertisements are done and never end up listening to them until i do so on a bike ride or walk.
Ear plugs (I’m a woman and I like these, I wear them nightly. All the others I’ve tried hurt my ears)
A comfortable eye mask to block out light
Check out this app, Mindfulness Coach, free on the App Store and Google Play!
Yep. 1 mg dose and a pill splitter.
Natrol Melatonin Fast Dissolve Tablets, Helps You Fall Asleep Faster, Stay Asleep Longer, Easy to Take, Dissolve in Mouth, Strengthen Immune System, Maximum Strength, Strawberry Flavor, 1mg, 200 Count https://smile.amazon.com/dp/B07S5XBJV7/ref=cm_sw_r_cp_api_i_FAGZMC3TQ8QGARVHRDNR?_encoding=UTF8&psc=1
Ezy Dose Pill Cutter and Splitter with Dispenser, Cuts Pills, Vitamins, Tablets, Stainless Steel Blade, Travel Sized, Assorted Colors https://smile.amazon.com/dp/B001KYVO78/ref=cm_sw_r_cp_api_i_EZGNR63GWSDP7BQ857DA?_encoding=UTF8&psc=1
Just got done with https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques-ebook/dp/B00RLU286G/ref=mp_s_a_1_3?adgrpid=59754427807&gclid=CjwKCAiA4KaRBhBdEiwAZi1zzmKQCp90AistxyXzu1uguQ7PyiQ8gHRlOFSwVU6Zhac37S688WIk8xoCnjIQAvD_BwE&hvadid=274...
Had a lot to support nasal breathing at all times
That's good to hear, rule out bladder issues then.
Blue light is proven to disrupt our production of melatonin, and thus delaying the onset of deep restorative sleep. Get yourself some blue light blocking glasses at the very least, i use these every night.
I wear an Oura Ring, have done for 4 years. It helped me pinpoint things that were impacting the quality of my sleep and i now sleep a lot better. Check it out if you're interested.
Lastly, read/listen to the book Why We Sleep. I learnt a lot from Dr Matthew Walker and it really helped me improve my sleep quality.
I get these, but there have been times where I thought they were kinda big, and I'm 6' 5". I can see where they could be uncomfortable for somebody with smaller ear canals, but they aren't expensive, so it might be worthwhile to experiment with.
Use white noise. It helps your brain to ignore other sounds. Low volume is okay.
Is use Noice app from playstore
For sure there is something similar on iPhone.
Etymotic Research ER20 High-Fidelity Earplugs (Concerts, Musicians, Airplanes, Motorcycles, Sensitivity and Universal Hearing Protection) - Standard, Clear Stem w/ Blue Tip https://www.amazon.com/dp/B0044DEESS/ref=cm_sw_r_cp_api_glt_i_Q0PMDPHV49W8WM04QBEA?_encoding=UTF8&psc=1
I really like this one:
USB charging with 3 brightness levels, and its a nice orange color (definitely no blue).
You could try nasal strips and the ridiculous-looking myotape for better breathing during sleep. Helps me feel more rested, and also stops me from waking up with a dry mouth.
They make everything look orange! But you get used to it and I find it mellows me right out about an hour after I put them on.
Can even get clip ons. https://www.amazon.com/99-9-Blocking-Computer-Gaming-Glasses/dp/B07VV76KCV
I like the aviator style that has good wrap around to block light from the sides.
Also amber colored night lights are good when you need to take the glasses off like removing contacts, etc.
Humans typically sleep in cycles that are 90 minutes long. Sometime a bit shorter or longer. I found it easier to wake up if my sleep time was in multiples of 1.5 hours. 1.5, 3.0, 4.5, 6.0, 7.5 , etc I also found that the minimum sleep time before waking up was 3 and ideally 4.5 hours if one was to implement bi-phasic sleep (first sleep + second sleep). An hour and a half would be pretty rough going over the long haul.
The big problem is when you turn on the lights. All the melatonin in your brain gets disrupted with the intensity of light and the wavelength (blue light and the blue light component in white light).
Amber lens 99% blue blocker glasses such as these are helpful to wear 2-3 hours before bedtime to help build melatonin in your brain and will help you get to sleep. They also help when waking up in the middle of the night.
Amber night lights are also very useful. Either way ... really got to watch out for the bright light from a refer during the night even with blue-blockers on.
I have one called Sonic Bomb. It's super loud, and also has a big vibrating thing that goes under your mattress to vibrate your bed, but you can also put it on something wooden or tile for extra loudness.
This is similar. Im not sure if it's the exact same. It's been a while since I bought it
Sunrise Alarm Clock Wake up Light up Alarm Clock Sunrise Dekala Natural Light Alarm Clocks for Bedrooms Sunlight Alarm Clock Kids Smart Digital Clock Radio Gradual Light Color Changing Dawn Simulator https://www.amazon.com/dp/B081W7P8TS/ref=cm_sw_r_cp_apan_glt_i_EK5GN2Z62BW8MMSPMMJD
Ah nice! I'm a gamer as well!
It's honestly best since you're having difficulties right now to just associate your bedroom with sleep and sex.
With that being said - if you're dead set on keeping the electronics in the bedroom. I'd recommend getting this program for your devices: https://justgetflux.com
It will omit the blue light in them that stimulates your brain to produce chemicals to keep you up.
The T.V. you can set sleep timers. That way if you're used to falling asleep with the light and sound - at least it won't disturb your sleep architect. As sleep is in several stages and I've personally witnessed patients who refused to turn off the T.V. In the sleep lab. Their sleep was often very fragmented and they didn't get into the deeper more restorative stages of sleep.
Also, you're welcome - hope this helps! Hope you get it sorted out!
Set your alarm to the same early time everyday (no exeptions ever). It sucks in the beginning, but it will get easier, and after a while you will be too tired to stay up late.
Also, artificial light (including screens) makes your body think it's daytime. So turn the light off, and don't use your phone or notebook. Or, if you're like me addicted, at least use this filter.
Set your alarm for a standardized time when you want to get up. DO NOT EVER ignore it, snooze it, or shut it off. That's the time you are getting up, hell or high water. If you stick to that, you're likely to start going to bed on time.
Also, lay off the computer. If you refuse, at least use f.lux:
There's no magic bullet, but these things sometimes help. The biggest thing for me turned out to be (sadly) virtually giving up alcohol. I basically can't drink after like 4 pm or it messes with mys sleep. Of course that means virtually giving it up except for the occasional brunch or beery lunch on weekends.
Good luck, my friend.
Interesting. Found this article on them. http://techcrunch.com/2013/05/22/sleep-tracking-startup-zeo-says-goodnight/
My prototype is completely passive, though. Not anything that you have to put on each night. In fact, you'll likely forget it's even there. And I won't require 30 million in funding to make it.
This book has a very comprehensive top line overview. Examples of what patients go through. Interesting but long book. I was able to have it play 2x speed and grasp the information
I'm listening to Cognitive Behavioral Therapy: Techniques for Retraining Your Brain by The Great Courses, Jason M. Satterfield, narrated by Jason M. Satterfield on my Audible app. Try Audible and get it here: https://www.audible.com/pd?asin=B00ZB7Q1RS&source_code=ASSORAP0511160006
Get some nasal straps. I've been using them for years. When I fall asleep without one, I notice the next morning.
I recently bought these: https://www.amazon.de/-/en/Pairs-Earsoft-FX-Ear-Plugs/dp/B00I17P91E/ref=sr_1_16?crid=U80XE7JOLHOL&keywords=ohr+ohrstöpsel+3+m&qid=1643140038&sprefix=ear+ohrstöpsel+3m%2Caps%2C89&sr=8-16
I bought a pair a while back: https://www.amazon.com/dp/B07SHBQY7Z/ref=cm_sw_r_cp_api_glt_i_XDBS8VXY8HC5K5AZZSER?_encoding=UTF8&psc=1
I never wear them. They’re not comfortable at all. To he honest, after wearing them I can confidently say that I doubt any pair is comfortable. When you’re sleeping it’s hard to get comfortable with something foreign on. Maybe you’d get used to it, but I sincerely think putting your phone under your pillow to play audio is a better choice. In my experience, it’s way more comfortable.
These earbuds are designed for hearing protection in noisy workplaces but I find that with a little music, even something as mild as classical, I cannot hear anything outside. They are much more effective and cheaper than active noise cancelation. The audio quality isn't amazing but it isn't terrible either. I use them every day working in office because I can't concentrate otherwise.
I've tried a bunch actually, and this one has been the best. I've used it every night for over a year now.:
You think it is a waste of time because you do not understand sleep.
Sleep is when we heal and make all the needed chemicals that we burn up during our waking state. If we don't sleep, we don't heal or perform very well. Sleep is not optional.
99% blue blockers 2-3 hours before bed time.
I fall asleep so fast (2-5minutes) that OuraRing nerfs my sleep score. Scolding me .. you fell asleep too fast. LOL
Expose your eyes to light during the day... this helps build seratonin. Then shield your eyes from too much light esp the blue light at night. Avoiding screens and running blue-blocking-apps isn't good enough. You have to block all that blue light.
If you start school at 8:00, this is starting to be considered as too early. Here's more info: https://justgetflux.com/
Allow the Facebook module on the site if you use something like no script and click the link about school start times.
This site shows you the Standford Sleepiness Scale. It sums up what you are looking for. #7 on the list says "sleep onset soon, having dream-like thoughts". When you start to think about things that don't make any sense, that is the beginning of falling asleep. Some people might refer to it as lucid dreaming, where you are still awake and usually have at least a small amount of control over your thoughts. If you don't drift off you know you just didi it bacause the thought usually doesn't make any sense and you have no idea why you were thinking about that.
you just got someone from Australia answer it, a former athlete. that should give you an extreme datapoint to ponder on but ultimately filter out. sorry. the email address provided is also my skype address.
good to see someone with your credentials taking this subject on. one question tho - on the first page it says to ask Ruth Ravichandran if there are any questions, is she involved? because her publications are interesting.
I've just ordered one of these https://www.amazon.co.uk/dp/B09L4G8ZHQ/?coliid=IGB14UMPG8S6X&colid=36I350K06RMFT&psc=1&ref_=lv_ov_lig_dp_it to try out after seeing an advert for it. I wear earplugs at night, but finding my ears are getting sore and I've had an infection also.