Recently I have been trying to get my sleep back on schedule after slowly messing it up over a period of time. I always end up shifting into different sleep cycles mostly because I exist solely by napping. Due to being a full time steemit writer, I dont have to worry about getting up at a certain time for work and write articles at my leisure. I do other things as well, but not things that have a specific time attached to them.
What ends up happening is that for a few days I will sleep at 12 and then one day ill end up over napping and wont fall asleep until 4 am. This goes on constantly and if I try to force myself to sleep I just end up laying in bed for hours. Sleep has always been a big problem for me, especially during high school. During the week I had a good routine, but ended up falling back into the old habits come the weekend. Ultimately I tried to find some tactics that worked to help me fall asleep and I wanted to share what I came with.
The first thing I can recommend which is the most important is try to avoid naps at last 6-8 hours before you plan on going to sleep for the night. This is pretty obvious, but you would be amazed how many times I felt like I couldnt just push another 3 hours and took a nap instead. Falling to sleep early and getting up at the same time also helps you feel better throughout the day. Get your 8 hours if you plan on being up for an entire day. The best way is to preemptively take precautions so you dont have to do other things.
If you dont spend your days very active, taking a walk, job, run or any exercise really, will tire you out. I started doing the treadmill in the evening as opposed to during the day so I can tire myself out before bed time. As I will state later, it also leads to a shower which helps me fall asleep. One interesting thing I do when im actually laying in bed it I will usually make up a story in my head and play it out until im asleep. I might continue the story for multiple nights which helps as well.
There are some medications you can take, but mostly supplements have worked for me. Avoid caffeine late in the day and you can also try taking melatonin if you want a bit of a sleep aid, but I have found that it gives me weird dreams. The tricks I usually use are the following. First I will drink calming tea, usually something with chamomile. Next I will take a hot shower, which might for many people keep you awake, but for me it calms me down and put me to sleep. Try any of these tips and also share what else you do.
-Calaber24p
Great tips! I couldn't agree more with the no napping 6-8 hrs before your actual bedtime part. I want to share some of my own tips and yes, I know these have been over-said 😄 but they are so for a reason..
This is such a great discussion, thanks for all the tips! I have also found that meditation and teas can make drastic differences in relaxation!
f.lux has been very nice for browsing in bed with my PC, and I am planning on the Pixel 2 that has the blue light reduction soon. While I am fortunate to not typically have difficulty falling asleep, if I am not tired at all, I can start a vicious cycle of watching videos on my phone because I'm awake and being awake because I was on my phone.
Teas also relax me, I enjoyed a tumeric tea last night and may do the same tonight! Now if only I was better at getting out of bed in the morning after the sleep!
Thanks! I really should try meditation, I have heard great things about it for sleeping as well !
I recommend epson salt magnesium baths to relax the muscles before bedtime, lavender essential oils, and keep a gratitude journal.
Hi! As a long-time imsomniac I can tell you another few tricks that I use:
sweet dreams!
I will admit probably looking at my laptop for a while is a bad strategy right before bed. I should do something like read, but the computer is most of my life. Lavender essential oil sounds AMAZING though, ill look for that.
So true and as you've indicated, the body gets used to it and does it more readily! Your tips are good and I used to have terrible sleep so I've tried almost everything. I found that what made the difference for me is diet - if I have sugar or alcohol for a few days in a row it begins to disturb my sleep and it can get to the point over a few weeks that I wake up every night between 3-4am. Hope your sleep is improving, sweet dreams!
Also, great to hear that steemit is a full-time thing for you!
Thanks! I do it with other things but writing articles is the majority of my actual income. Oddly enough im investing everything I get back into the system so im not making actual money per say.
I think that's great for the big picture....the crypto landscape is going to dramatically change in the next year and your investments will soar
Yeah I think what I need most is a schedule that I can stick to no matter what. There are many great suggestions in this thread that ill have to take up.
i only need the time for sleep when i finish my work and after come back in my home and take time my family it feel me good and i totally feel free and sleep when i disturb from any thing then i realize that to not in sleeping mode i start running and after use some cool drinks to going in a good sleep @calaber
Sounds like you have your own plan figured out :)
i also become sleep less night, i try to keep writing in steemit. although many fail i keep spirit. but try to rest should be enough time, thanks
I try thinking of ideas at night, but I find it hard to write. Usually after I wake up is when I write !
Usually on the holidays I tend to go to bed later and later until eventually it is 3am and still awake.
Right now I am trying to get up early so I am ready for bed at around 12am. I am sleeping less than 8 hours but I do ok.
I actually think it is super interesting that you mentioned working out in the evenings as a way to put yourself to sleep. I actually find that I struggle to sleep after I work out because getting my heart rate up actually wakes me more than it does anything else. I work out really early in the morning, generally between 5-7am so that I get it finished before work.
By making this part of my daily schedule I am actually getting exercise and keeping my energy level up. The only times I have a hard time sleeping now are when my mind is too active, which is generally a sign that I was not physically active enough throughout the day.
I too have tried melatonin, and it seems to work for me, almost too well. I overslept for the gym and woken up groggy on a few occasions.
QUESTION: do you sleep better when it is cold or when it is hot? Why do you think that is?
I travel a lot, so, I am always battling getting enough sleep. And when I don't travel, I don't have a schedule either. But, sleep, is one of the 5 elements of health that I preach............ exercise, sleep, hydration, nutrition, and emotional environment.
So, here is my 2 cents ........... Don't skimp on your mattress! Spend the money! Most people don't consider it, but, if you think about it, 1/3 of your life is spent sleeping, and it's important to get that rest. So, go to the store, try them all out, lay on them, take a nap in the store if you need to! (Okay, maybe not that). But, definitely, roll around. Move to your side, lay on your stomach, try it all! That was one of the best decisions I ever made was splurging on my mattress. :)
Thank you for the information
Solid advice, thanks!
I used to take melatonin but like you, it gave me really weird dreams. I find if I exercise I sleep much better, but in a pinch, like tonight :) I might take a Gravol or Dramamine!
Great tips, but the most important thing is to cut the electronics 1 hour before you plan to go to bed.
I also suggest GUNNAR Glasses (blocks blue light)