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.