Has anyone with awful sleep successfully been able to improve it with any sort of lifestyle or other changes?
I wake up feeling like dogshit everyday and can only kinda function after having coffee. I've never once experienced waking up rested, even on weekends or days where I don't need to wake up early, I just reach a point where I can no longer sleep, but still feel like dogshit. I got a sleep study done a few years ago when I was way fatter (I'm in pretty decent shape now), which didn't show signs of sleep apnea. I've also tried no screens an hour before bed, a bunch of various supplements, different mattresses, pillows, eye masks, white noise, etc.. Nothing seems to do anything.
Even though there are things I can be doing better like improve my diet (generally healthy, but could be better), it drives me crazy that I know plenty of people who drink booze, eat takeout, and pass out with the TV on everynight and have no issues getting up and starting their day at 6/7AM while I have spend nearly the past 4 years pursuing a healthy lifestyle and still feel like this.
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Yeah I have poor sleep episodes all the time but I'm doing much better than years prior when I slep like 4 hours a night on average. The key is to just force yourself to go to bed early. Frick lifting, frick videogames, frick whatever you were doing, just go to bed at 10pm even if you need to wake up at 9.
Here're some of the things that are total memes that do nothing:
- melatonin, is a meme
- avoiding naps, bullshit naps are awesome, and if you can teach yourself to power nap you will be able to fall asleep easier
- avoiding caffeine, might be personal but I found that coffee had no significant impact on my ability to fall asleep
- working out, actually raises cortisol and makes it harder to fall asleep
> - working out, actually raises cortisol and makes it harder to fall asleep
this is moronic advice, OP you should lift.
Workout in the morning. Sets your day up well, the gym is quieter, and you have more testosterone in the morning.
melatonin is no meme
Yep. I had shit sleep for years. Here's my advice
>obv, exercise
>melatonin is not a meme at all but shouldnt be taken every night. Use it as a tool to get used to falling asleep at a set time and only sporadically after that when you need it
>crank the ac. Room should be around 65 f
>also not a meme, tape your mouth shut. Learning to breathe through my nose at night had literally changed everything about the way I sleep. I also use breathe right strips but I have a deviated septum.
>stop drinking liquids about an hour before bed and ALWAYS go piss right before you lay down even if you don't think you need to
>make your room as dark as possible. I'm talking any electronics with little lights, cover them or at least turn then away from you. Blackout curtains.
>if your phone must be in the room with you for an alarm or something, plug it in far enough away that you can't reach it without getting up. Don't use any sort of screen once you lay down
>invest in a red light bulb for a night stand or something. No white/blue lights and use it only for reading to help fall asleep
>the only exception to my no screen rule is an e-reader with brightness turned down as low as possible and preferably a blue light filter. Again, not for internet, only reading to relax
>consider practicing meditation, specifically yoga nidra before/as you prepare for bed
>no alcohol, period. Cannabis doesn't bother some people and some it does. If you feel less rested after smoking, don't.
>no caffeine past noonish
Started doing these things after I had a kid and was struggling. Rarely do I have a bad nights sleep now. Hope that helps
Basically everything this moron said is the opposite of true. Disregard all of it
>this guy's a moron heh
>also tape your mouth and install red lightbulbs and smoke weed 😀
I fully admit taping your mouth shut is anecdotal at best, all I can say is I started sleeping much deeper after I did for a while and still periodically do when I notice I'm sleeping with my mouth open. As far as the red lights go, it's not even debatable. You can believe whatever you want but theres plenty of pubmed articles on the subject. I'm also not recommending OP smoke weed, I'm saying it affects peopled differently and he should be wise enough to how it affects him. As long as you're not being a straight up moron and smoking immediately before laying down there's no objective problem with it. And yeah, that guy is moronic and so are you. Go slam a bunch of caffeine all day, stop working out, and take a bunch of naps. Let me know how well rested you feel the next day
can't sleep except on my stomach, when I'm on my stomach the pillow hurts my teeth. can't win
sleep on a massage table with the whole for your face.
Absolutely. Cutting out booze and weed, getting fit, has completely transformed how I feel in the mornings.
There were stretches of my life, months on end, when I didn't even get out of bed until noon, just worked on my laptop until it was time for lunch. Working from home is a blessing and a curse sometimes.
Since cutting out booze and weed, and getting fit, I wake up at 7:30 and jump out of bed at near 100% energy. A complete 180 from my old life.
>Has anyone with awful sleep successfully been able to improve it with any sort of lifestyle or other changes?
not really and I gave up on trying to fix it. I did a few small changes over the years that help mitigating the problem:
>starting work as late as possible so I wake up at 08:30
>300mg coffeein pills in the morning
>whole diet is centered around at eating as much as possible before I go to bed.
>4 day work week so I only have to suffer for 4 days
I usually sleep around 5-7 hours since I can remember (36 atm). I usually have less sleep at the start of the week and more at the end of my work week. heavy ass workouts that fry my cns usually do the opposite effect so I go less heavy on strength based routines.
Bruh you’re heading for a stroke or a heart attack. Fix your shit
why? 5-7 seems fine, its just 4 days anyway. I sleep 8-11 hours on my 3 day weekend. like I said I get more and more sleep the further the week progresses. my approach is that I only go to bed when I actually get tired and I am talking about getting right into sleep within a few seconds I dont just lie in bed for minutes.
I had amazing sleep (would black out instantly when my head hit the pillow and wake up feeling incredible).
But now with a wife, dog, and child, i clench my teeth, snore, and wake up feeling terrible. Dont want to go to bed early because its some of the only alone time i get. Ill sleep 6 hours and feel like hell.
I need to heal 🙁
I sleep best when I don't spend time on electronics
>don't drink caffeine after 2pm
>have a cold shower upon waking, and go outside and get daylight as soon as possible
>hot shower before bed
>go to bed and get up at the same time, even if you're tired in the morning and not tired at night
>turn your phone off before bed
>get a smartwatch with a vibrate alarm rather than a noisy alarm clock, then there's less anxiety
>if you wake up in the night, just stay in bed
>don't have too much fluid in the evening
>do exercise in the morning not at night. gym is quieter too
>be relaxed. don't allow negative thoughts, just cozy ones
>sleep naked with the window open
Stop drinking coffee, no screens an hour before bed. Unironically try drinking a little, or maybe weed. In my experience sleeping pills give me low quality sleep.
My relationship with relationship with caffine changed around my late 20s. Now I have to keep it under about 200mg/day to not have harder mornings or and dips in energy levels throughout the day. Also I sleep on the floor a lot now so I don't roll in my sleep and that's helped a bit.
You know you've reached a new low when you start falling in love with the stock gettyimages girl.
Biggest factor for me was eliminating caffeine.
NEET(disability) + weed cured my sleep issues. Before I became a NEET it was easy to overdo the weed as escapism, which isn't healthy. now I can just use the needed dose without having to blast to space to escape.
I can pin 200mg of tren ace ed and still fall asleep lol im sleeping right now
I’m losing it bros. Had fricked sleep throughout 20s. Ages 17-20 it was
>sleep by 8:30Pm-9:45, sometimes 10:30Pm
>wake up at 4am-5:45am (usually 4:45am), no need for caffeine or anything, just instantly woke up and got out of bed the second my eyes opened, no alarms either, started day, generally hot handful of things done including lift before sun was even up, then had productive day with classes and/or work and maybe cardio at night
Now? Since 21-27 it’s
>periods where I sleep 3-5 hours each night, followed by periods of 8-10 hours
>no matter how much sleep I feel the same, fatigued, groggy all day, head is cloudy, feels as though I just opened my eyes seconds ago for entire day
>generally takes me HOURS to climb out of bed
>if set alarms I’m only conscious enough to hit snooze and within 3 seconds I’m asleep again
I hate this so much. A few months ago I almost fixed it, I was sleeping 7 hours getting up at 4am-5am and waking up rested feeling good not groggy or anything. But it went away after a couple weeks. This is getting in the way of everything I do. Simple chores are 10x more difficult than they should be. I can’t fricking focus. I feel like shit all the time.
I need to have a sleep study done. If it’s sleep apnea I’m hoping me cutting will fix it. I’m easily 80ls overweight. Probably closer to 100lbs. Feels bad. I’m down 8lbs though. Looking back this started after I took the dirty bulk pill at age 21. The timeline lines up to when I gained like 40lbs initially. So I need to cut like 50lbs just for this to begin to go away if that is indeed the cause. I CANT FRICKING TAKE IT.
Same fricking story as me
have you tried consuming garlic? i mean crush half a bulb, wait around 10 mins for allicin then eat it raw or with yogurt or make a yogurt + water + salt to taste + garlic drink. It should be heavier than water but not like honey or something. the drink will keep you well hydrated and garlic will make you sleep peacefully. I have been using this after reducing my alcohol consumption and it really does help me.
Nofap
I stopped drinking more than 12-16 oz of coffee and cut out drinking it immediately after waking.
This is what helped me.
>consistent bed time and wake up time
>consistent eating times to regulate my metabolism and bodily processes
>coom before bed to stave off sleep horniness
>clean eating
>drink water before bed so I'm not thirsty while trying to fall asleep
>keep a piss jug near bed for nightly piss sessions
>ear plugs to drown out the loud, malevolent, moronic world from disturbing me
>fan for when it's too hot
>space heater for when it's too cold
>dim red lights for health effects and to soothe my mind
>wake to the classical music radio as my alarm
>keep messy bed jammed in tight corner of my room with a low ceiling so I feel like a cozy nested rat
Find some way to monitor your heart rate in your sleep. If you are stressed while you're awake, you'll be stressed while you're asleep.
Take 1mg of edibles and you'll sleep fine.
I bought a stearns and foster bed and it’s made sleep awesome
>I got a sleep study done a few years ago when I was way fatter (I'm in pretty decent shape now), which didn't show signs of sleep apnea.
It might be worth having another one done, you may have UARS. It's a variant of sleep apnea and has similar symptoms (chronic fatigue, never feeling refreshed, etc.), but instead of your airway completely collapsing, your airflow becomes restricted and your body jolts you up in a similar way (that is, you don't necessarily realize you're waking up). A sleep study that only looks for sign of sleep apnea (lots of apnea events, excessive snoring, choking/gasping for air, oxygen desaturation, etc.) won't catch it. It isn't necessarily caused by being fat--it's more commonly caused by anatomical issues (big tongue, narrow palate, deviated septum, etc.)
You could try Lofta. They provide a relatively inexpensive (but pretty accurate) at-home sleep test, and importantly, they do check for breathing disturbances other than apneas/hypopneas. I actually just had one done earlier this week, and even though my apneas/oxygen levels were more-or-less within a normal range, I was diagnosed with moderate sleep apnea based on having a frickton of respiratory disturbances/arousals.
Holy shit you might be onto something, specifically with "your body jolts you awake." Whenever I sleep on a plane or some setting where I only ever enter a light sleep, I wake up with some sort of violent motion, usually lifting one of my knees really high. My girlfriend recently told me that I do the same thing in bed at night so I guess I only remember it when I'm waking from a light sleep.
I was already thinking of doing another sleep study, but now I'm 1000% doing one.
>My girlfriend recently told me that I do the same thing in bed at night so I guess I only remember it when I'm waking from a light sleep.
Yeah, you may or may not be aware of when it happens, but it fricks up your sleep nonetheless. It's also very hard on your heart since your body dumps a lot of cortisol and spikes your heart rate every time it happens.
i would say the things that have had the most influence are:
>cutting out caffeine
>no fap
>taping mouth shut
other things like blue light filters, no screens, temperature, darkness, melatonin, whatever other meme shit people mention i find are less consequential (although im sure they still matter to a degree). Also 'sleep anxiety' is rarely mentioned but i think it matters a fair bit, ancedotally. Some of the worst sleep i ever had was when i started tracking my sleep.
oh and probably a consistent time for going to sleep/waking up, that isn't completely spastic.
I had terrible insomnia where I was sleeping 0 hours a night. I now sleep about 6 hours on average still not optimal but getting there main things that helped me
-Stopping smoking weed was the biggest help
-being busy in the day and doing new things
-waking up before 10, earlier the better
- going to bed earlier before 11 but optimally like 10 to 10.30
-cutting out blue light atleast an hour before bed
-Not doing stressful work/ research before bed also a big one
Supplements that helped
-High dose valerian and magnesium
- high dose Kratom
learn to enjoy sleep, look forward to it, recognize how good it makes you feel, go to be on time, or early. If you have trouble falling asleep learn to concentrate on something. Or listen to a pod cast of something really interesting but wit very low volume so you have to concentrate to hear it. Same concept as counting sheep or counting backwards to fall asleep. You can condition your body to relax and enjoy the time travel period to the next day. There is a reason sleep takes up about 1/3 or your life, its important, treat it that way. Any thing can wait till tomorrow.