Sleep

Yokel

LE
A short spell of light reading is also a good way to reset for sleep if you wake in the night.


It is interesting that in the last few years wherein sleep research has gained traction that, aming many finding the 'lazy teenconstant sleeper' has been debunked. The body heals and grows when shutdown to sleep. That's why babies mostly sleep during the first few months. Teens going through the physical, emotional and cerebral rewirings and changes of puberty and post-puberty may actually biologically require more sleep to facilitate this efectively. Morning alertness increases in their age group if they are able to wake later.

I wonder how much of that ought to be kept in mind for people dealing with stressful life events? Perhaps this is why lack of sleep often results in things like poor memory?

I used to have the same problem. It’s a vicious cycle and difficult to break as it spins become habit.

my wife was the one that helped me break the cycle, I now sleep like a baby.

go to bed early and read. Don’t read a book as you need to be sat up in bed with the lights on. Buy a kindle. You can read that lying down and you don’t need the lights on. You can also put it down in bed and fall asleep.

don’t read hard going books. Stick to easy reads like Jack Reacher or Sharpe.

it took about a month to get used to it.
Now, I’m in bed by 21:30 and asleep by 10:00. I get a chapter done a night now.

never felt better for it.

Lucky you. Some of us have no chance of an early night due to domestic circumstances.

I rarely sleep more than 3-4 hours a night unless I've reached the end of my tether and i crash for a long time (the longest has been 17 hours).

Mostly it's due to the chronic pain syndrome and even with heavy duty meds, it's hard to drop off and stay asleep. For example, last night I was utterly broken - went to bed at 2000 and fell straight asleep. I was awake at 2350 and didn't manage to drop back off until after 0430.

One incident about four years ago scared the bejesus out of me. I'd been running back and forth as a family member up in Leeds was dying. I'd be driving up early in the morning and back to Sheffield late at night. That lasted for about nine weeks. The inevitable happened and they passed away. On my return to Sheffield, I promptly fell asleep in lane one at junction 40 of the M1. Only a matter of seconds but that was enough to terrify me. I pulled off at the services at 39, booked in a travel lodge and crawled into bed fully clothed and slept for 14 hours.

I'm always tired but now I just sleep when I can get it. I've learnt that to try and hold out until bedtime when you're in desperate need of a kip at midday is unhealthy.

Unless I am busy then if I am nodding off I will catch up with kip.
 
I struggle to get a good nights sleep, usually 5 - 6 hours if I'm lucky. Some of it is my own fault, staying up too late gaming or watching Netflix, dicking about on my phone when I get into bed etc, and then other factors are struggling to get comfy, too hot, too cold, pillows not right, itching skin, bladder nagging at me for a slash at 4am or a head full of thoughts that won't switch off.
I've found self hypnosis helps, there's a few apps available that do it. Every now and then if I'm really struggling I'll have a little shot of Night Nurse which knocks me out for the night, but leaves me feeling groggy most of the next day so it's only when I've gone days without much sleep that I'll resort to that.
Zopiclone is excellent but only available on prescription, guaranteed a good nights sleep on that!

The best sleep I usually have is the first night back home after an exercise which has involved lots of patrolling, stagging on, staying up all night doing CTR's and the subsequent reports etc. I'm out for the count then, full 8 hours sleep and still feeling jet lagged the next day!
If you are going to use your phone in the bedroom, set the eye comfort option to come on a couple of hours before you normally go to bed. It switches off the blue light which has been shown to interfere with sleep.
 

Aphra

Old-Salt
Like many here, I'm sure, I thought that my five broken hours sleep a night (if lucky) after tossing and turning before eventually falling asleep would resolve when I officially retired. I thought that after a few weeks, once the stress had left my head, I'd sleep better. Nope, not a chance. I continued to sleep badly and never for long enough, my constant thought was 'I'm sooooo tired'.

Then a home refurb required some new furniture, including a new bed. I could have bought a decent second hand car for what it cost, but frankly, it's the best money I've ever spent. It's a gel-topped mega sprung job, as I'd read that memory foam ones can be sweaty, and is so deep I practically have to Fosbury flop onto it. I find that now, I fall asleep and wake up about 8 hours later in the exact same spot, refreshed and rested and never overheat, even in the recent hot weather. It seems so obvious now, but I can see that at least part of my problem was my old bed.
 
-Mattresses have a surprisingly short life. Don't forget to leave the bed open in the morning for a while so the mattress can air / dry out
-Breathable duvets - feather or wool are also a good idea as the polyester ones retain heat whereas natural ones keep the body at a regular temperature.
- A slightly open window at night also really improves sleep: if I'm not sleeping well and wake, I open the window then drop off quickly for the rest of the night.
-If cold, I either put a sheet and wool blanket under the duvet (weight crushes the duvet's loft which is how they retain the warmth) instead of putting up the heat in the bedroom.
-A warm hot water bottle held to the chest is also relaxing if you're not sleeping well due to stress.
-Pillow protectors and mattress protectors are a good idea , as a fresh bed is more relaxing - pillows fill with dust and skin flakes (mmmmm dustmites) and it is easier to wash a pillow protector than the pillow (ditto mattress - hoover them every now and then when you change the bedding)
-Turn mattresses regularly. Sprung mattresses can also be flipped to reduce wear in one spot. Modern mattresses are now not all designed to be flipped - a firm foam topper may be your friend there. The IKEA Scanadwegian type system works very well in that respect - spring base mattress with a varying softeness mattress pad on top

(Don't ask - I just like a really comfy bed without spending a fortune)
 
My usual routine is read / listen to kindle for half an hour, or pet the cat and listen to my favourite recording of the Blackbirds chattering in the evening, very soothing.
If all else fails and the pain is too bad its a slight od of opiates and Fleetwood Mac's albatross on a 15 min loop, but that messes up the following day.
Either way I get 5 hours , waking around 03:30 first light and the birds waking up , maybe doze until 06:00 .
 
D

Deleted 4482

Guest
Interesting subject. Here's my input:

I'm on shitoadds of meds, some of which insomnia is a side effect. I normally get along okay but...I work a 6 on 4 off shift pattern. 2 earlies, 2 days, 2 lates (which can be varied from 03:00 - 07:00 finish for example. They sort of slightly shift...anyway...

First day back on earlies - 07:00 start..I wont have even gone to bed until around midnight - 01:00. I will then 'see every hour'. Getting up for a piss...looks at watch...ah its 3 am...have to be up in 2.5 hours...try to get back to sleep again, realise I'm still awake so check watch again...its 04:15...I then know I dont have very much sleep time left and just cannot get back to sleep. I then end up checking my watch every 15 mins just to see what time it is. It doesnt help with it being summer and it starting to get light around 04:30 onwards.

I cant take sleepy pills due to breathing issues. I understand a lot of my colleagues suffer the same though. My first shift back Ive probably had almost zero sleep. Get home 17:00..totally knackered...crash & burn...wake up wideawake at...02:00...

Vicious circle.
 
Shift work is harsh on sleep and harsh on the body as it messes up the circadian rhythms.

Don't underestimate the power of dozing. whren I have been ill, having radio on quietly during the day and dozing half in and half out has been a faster fix.
 
Probably average 3 hrs on a good night tinnitus and joint pain consume the rest . I have sort of learnt to rest whilst awake . Last time I ran out of sleeping tablets I was awake for 5 days . Eats your brain .
Fairly certain it will put me in my box before long .
I have probably fallen into a deep natural sleep less than 10 times in the last 5 years. If I get 5 hrs I feel like a new person . Still mustn't grumble. If somebody invents an off switch with an 8 hour timer on it I'd be very happy.
 
Caveats: Grauniad, woman. 'light relief' article. My deep sleep quest: I tried 11 popular insomnia cures. Do any of them actually work?
Muscle tensing (toes to head) is a yoga technique, USM is interesting...
What worked for me was picturing a familiar road journey in detail, car , bike.
And a memory foam 'topper' & pillow, and varying heights of pillows.

(odd: using a towel instead of a pillow case when I ran out - works for me to the extent I prefer towelling to cotton pillow cases)
 
Caveats: Grauniad, woman. 'light relief' article. My deep sleep quest: I tried 11 popular insomnia cures. Do any of them actually work?
Muscle tensing (toes to head) is a yoga technique, USM is interesting...
What worked for me was picturing a familiar road journey in detail, car , bike.
And a memory foam 'topper' & pillow, and varying heights of pillows.

(odd: using a towel instead of a pillow case when I ran out - works for me to the extent I prefer towelling to cotton pillow cases

You cannae afford pillow cases?
 
Probably average 3 hrs on a good night tinnitus and joint pain consume the rest . I have sort of learnt to rest whilst awake . Last time I ran out of sleeping tablets I was awake for 5 days . Eats your brain .
Fairly certain it will put me in my box before long .
I have probably fallen into a deep natural sleep less than 10 times in the last 5 years. If I get 5 hrs I feel like a new person . Still mustn't grumble. If somebody invents an off switch with an 8 hour timer on it I'd be very happy.
You just need your wife to talk about her work day, I am passed out with the hounds after about 5 minutes. Granted it doesn't help that is at 7 in the evening when I take my dad nap!
 

endure

GCM
You just need your wife to talk about her work day, I am passed out with the hounds after about 5 minutes. Granted it doesn't help that is at 7 in the evening when I take my dad nap!
They're not hounds - they're bad tempered hairy table napkins. These are hounds...

hound.jpg
 
D

Deleted 4482

Guest
Serious accidents are few and far between when you're in bed. Minor 'accidents' are more likely though :eek:
All I can say is, considering your preferences...

Be bloody carefull if ever getting in a bed in Barnsley :)

Probably best not to in fact. Will make your clothes smell of mothballs and sandwiches.
 

CC_TA

LE
I've had irregular sleeping patterns for over 30 years.

Probably had eight hours since I got up Friday morning, lucky to get three to four hours if I get any. Will normally have an seven to nine hour coma every 21 to 28 days.

It's getting better though, a while back I was getting four hour sleep every two days.

The biggest drama is running out of boxsets to watch.
 
Sleep will be poor tonight - I am in wine for happy news reasons. Huzzah!
 

endure

GCM
All I can say is, considering your preferences...

Be bloody carefull if ever getting in a bed in Barnsley :)

Probably best not to in fact. Will make your clothes smell of mothballs and sandwiches.
I'm not into pensioners. The smell of wee would be unbearable ;-)
 

sirbhp

LE
Book Reviewer
I couldnt sleep last night so I played ASMR tape by paul mckenna , i did eventual drop of but though this didint work did it ?
However when I woke this morning my head was the clearest its been for months , untill I had the CBT gummies that is . Just thought that I 'd mention it as the Porn ASMR certainty didnt work well not for sleep anyway .
 
-Mattresses have a surprisingly short life. Don't forget to leave the bed open in the morning for a while so the mattress can air / dry out
-Breathable duvets - feather or wool are also a good idea as the polyester ones retain heat whereas natural ones keep the body at a regular temperature.
- A slightly open window at night also really improves sleep: if I'm not sleeping well and wake, I open the window then drop off quickly for the rest of the night.
-If cold, I either put a sheet and wool blanket under the duvet (weight crushes the duvet's loft which is how they retain the warmth) instead of putting up the heat in the bedroom.
-A warm hot water bottle held to the chest is also relaxing if you're not sleeping well due to stress.
-Pillow protectors and mattress protectors are a good idea , as a fresh bed is more relaxing - pillows fill with dust and skin flakes (mmmmm dustmites) and it is easier to wash a pillow protector than the pillow (ditto mattress - hoover them every now and then when you change the bedding)
-Turn mattresses regularly. Sprung mattresses can also be flipped to reduce wear in one spot. Modern mattresses are now not all designed to be flipped - a firm foam topper may be your friend there. The IKEA Scanadwegian type system works very well in that respect - spring base mattress with a varying softeness mattress pad on top

(Don't ask - I just like a really comfy bed without spending a fortune)

I prefer going to sleep in the cold.

Mattresses are also important, as you mention. I like my mattress, but it wasn’t quite right. Fixed it by putting a sheet of 1 inch foam under the top half.

Few years ago I was convinced the bed was tilted dow at the headboard end. Checked it with a level and it was dead on, perfectly level. Still, I put a piece of half inch wood under the headboard end legs and it felt much better.

I have mattress and pillow protectors, and wash them regularly. I also wash the pillows and quilts regulalry too.

We have had a german style bed for over 30 years now. Two single mattresses on the one bed and we each have our own single quilt. Stops me disturbing her, and her disturbing me, no fighting for mattress space, or a corner of a double quilt.

I have noticed over here in the shops that they sell weighted blankets/quilts to help people sleep. Might be worth looking into.
 

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