get back to sleep

so i rarely sleep through the whole night.... prolly because of my crazy schedule.....but i'm always looking for tips to getting back to sleep.... someone told me to drink warm milk cuz it reminds us of being on the teet...any better ideas?...... feel free to be weird...like you have a choice

 

I have had bad sleep for the last 20 years. My usual sleep pattern consists of me sleeping two hours at a time with a one hour stint of tossing and turning in between. I recently started taking a magnesium supplement about an hour before bed and noticed that my sleep is a lot more consistent and I’ve had several nights of uninterrupted sleep. Id highly recommend it. I coupled that with a white noise machine a family member gave me this past Xmas and both have made significant improvements in my quality of sleep.

 

I feel ya there. I am averaging 4 hours on avg right now with work. often wake up too which is never fun. I tend to stay up until i start to fall asleep which is not ideal but helps. I read somewhere that some people need to be up until they are tired or they can't sleep.

Another item my mom gave me as a gift after hearing I wasn't sleeping much. I project a blue light on the ceiling and helps with breathing and inducing sleep. I just got it but not sold on it yet but another idea.

I have also been hesitant on such things as melatonin for fear of sleeping too much.

 

wow....thanks!.....my usual routine is sleep a few hrs....up for a couple.... sleep for 1 or 2....or not at all.....then back up for work

 

Indica works pretty good

 

I count backwards if/when I wake and there's still a few hours before I have to get up.

Read a book prior to bedtime. It settles my mind and is calming, to me anyway.

Drink a little warm water, possibly with some lemon juice in it.

Mild exercise, crunches, push-ups, stretching just prior to bed.

 

when you count backwards what# do you start with?

 

A ridiculously high number. I'll even countdown/subtract by 13, or some other goofy number just to change it up. I like math though, so if numbers aren't your thing, stick to just a countdown.

 

4/7/8 has worked for me in times of restless sleep.

https://www.medicalnewstoday.com/articles/324417#:~:text=The 4-7-8 breathing,to sleep in 1 minute.

 

This works for me. Stay of my phone and read a book instead. The blue light is bad.

 

15yr shiftworker here.

I take a half of an Aleve PM each time I crash. Gets me at least 5 good hours on average.

If I take a full one it gets me 7 or so but coming out of it takes some serious effort so I stick with the half.

Also, avoid any sugar or caffeine at least 2 hours prior to bedtime. If I break that, it's a rough sleep no matter the Aleve.

Hope you get it ironed out.

 

I have the same thing twice a week. Always Sunday nights then one other night during the week. I never have it on Friday or Saturday nights. I go to sleep with no problem at 9:00pm and then wake up around 1:00am.
Sometimes it feel like anxiety other times i am just wide awake. I am trying a new thing where if i wake up and cant get back to sleep within 20 minutes i get back out of bed and read for 20 minutes until i feel sleepy again.
Just started it last week. Again i sleep great the first 4 hours of sleeping but then up tossing and turning and cant fall back asleep. Been going on for 5 years

 

I was talking with a friend recently about sleep, that I often wake up around 3am then can't fall back asleep til 5am, and I sometimes get in patterns of that for a couple weeks. He said same thing happens to him, and that he read into history of that happening to people centuries ago, and that it may just be more normal than we think, something to accept and live with, adjust to.

Consider cutting out certain things, like energy drinks, if you drink them

 

A light evening cardio workout helps my old ass sleep better. Takes the mind off things, gives me a sense of accomplishment, and makes me tired. win-win-win.

 

thanks for the tips. I do the same routine 7 days a week. I always have it Sunday nights then sometimes once other night during the week. Just need to let it run its coarse.

 

I’ve been using Lemon balm tincture when I wake up at night and it helps me get back to sleep.

If you have a place that sells teas and natural supplements, you should be able to find a good quality tincture. I’ve used the Amazon stuff but, didn’t seem to get as good of results. We have a store called “Steep me a cup of tea” and he makes it there. It’s supposed to help you shut down your active brain at night.

you put a dropper full or 2 under your tongue.

He also has an insomnia tincture that I’m going to try. And capsules if you don’t like the taste of tincture.

Anything that lowers inflammation helps too, I think.

This is a tough one but, avoid alcohol.

Six5 probably isn’t too far off either. :-/
Anything to destress.

If you have trouble finding the tincture, he has a website and I think you can order from there and he will ship ?

all good advice so far.


Good luck, I feel your pain.

 

Sunday nights are always the worst night for me.

 

Melatonin 3-5 mg

 

Me too. I think it’s because, I’m stressing about going back to work. I don’t know why because, I actually don’t mind working once I’m there.