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Sleep trouble

Saint Cy of JFC said:
Here are the things that help me: I don't always do all these things, but I will if I find my sleep quality lagging.

  • My room is pitch black. Zero light. If you are waking up in the middle of the night this will make it easier to fall back asleep and could help with your mind racing issue.
  • I use a "natural light" alarm clock to wake me up so I don't have to use my phone. I find when I use my phone as an alarm I have paranoia about my phone being set to silent so I missed my alarm so I wake up to check my phone which wakes me up and makes it hard to go back to sleep.
  • Don't eat anything substantial 3 hours before bed. If I eat a big meal too close to bed, I will be more likely to wake up in the middle of the night.
  • Try to limit water intake 3 hours before bed. I will drink a chamomile tea a hour before bed to help my body relax.
  • Intense cardio during the day. I have a desk job so I'm mostly sedentary through the day. I weigh train at 6 AM and I try get a hard cardio session 3x per week during the weekdays. I definitely sleep better on the hard cardio days.
  • Vitamins D3 pills. I also don't get a lot of sun exposure during the weekdays, so I supplementation is the next best thing. If you can get 30 minutes of sun exposure that also works. On the weekends I'm able to get outside more and I definitely notice a large difference in sleep quality if I get sun exposure.
  • Ear plugs. My SO has a pug that sleeps in the room and snores. I've mostly gotten use to it, but the dog will still wakes me up with it's ****ed up breathing. This would only apply to you if you think there are audio disturbances that are waking you up.
  • Nasal strip. Allergies can be bad for me some days and these just help my breathing out a bit. Will only really use if my nose feels stuffy.
  • Don't get up to pee. Obviously if you really really have to go, do it, but try to fall back asleep right away. If you do, keep eyes closed entire time, don't flush, try to think about nothing.
  • AC set to 68 or below. I think the biggest reason I wake up is getting hot. I generate a ton of heat and I have to sleep with my limbs outside the covers. If I fall asleep with my limbs inside the covers I will wake up.
  • No alcohol. One drink will entirely **** my sleep.
Click to expand...

I’m wrapping up Panic Room with my nine year old. I’ll respond to this tomorrow but thank you for your thoughtfulness and time.
 
Saint Cy of JFC said:
Here are the things that help me: I don't always do all these things, but I will if I find my sleep quality lagging.

  • My room is pitch black. Zero light. If you are waking up in the middle of the night this will make it easier to fall back asleep and could help with your mind racing issue.
  • I use a "natural light" alarm clock to wake me up so I don't have to use my phone. I find when I use my phone as an alarm I have paranoia about my phone being set to silent so I missed my alarm so I wake up to check my phone which wakes me up and makes it hard to go back to sleep.
  • Don't eat anything substantial 3 hours before bed. If I eat a big meal too close to bed, I will be more likely to wake up in the middle of the night.
  • Try to limit water intake 3 hours before bed. I will drink a chamomile tea a hour before bed to help my body relax.
  • Intense cardio during the day. I have a desk job so I'm mostly sedentary through the day. I weigh train at 6 AM and I try get a hard cardio session 3x per week during the weekdays. I definitely sleep better on the hard cardio days.
  • Vitamins D3 pills. I also don't get a lot of sun exposure during the weekdays, so I supplementation is the next best thing. If you can get 30 minutes of sun exposure that also works. On the weekends I'm able to get outside more and I definitely notice a large difference in sleep quality if I get sun exposure.
  • Ear plugs. My SO has a pug that sleeps in the room and snores. I've mostly gotten use to it, but the dog will still wakes me up with it's ****ed up breathing. This would only apply to you if you think there are audio disturbances that are waking you up.
  • Nasal strip. Allergies can be bad for me some days and these just help my breathing out a bit. Will only really use if my nose feels stuffy.
  • Don't get up to pee. Obviously if you really really have to go, do it, but try to fall back asleep right away. If you do, keep eyes closed entire time, don't flush, try to think about nothing.
  • AC set to 68 or below. I think the biggest reason I wake up is getting hot. I generate a ton of heat and I have to sleep with my limbs outside the covers. If I fall asleep with my limbs inside the covers I will wake up.
  • No alcohol. One drink will entirely **** my sleep.
Click to expand...
1) Pitch black: Our room is not such. Unfortunately there are streetlights on our sidewalks. One light is probably about 65 feet away from my window. Our neighbor across the street also seems to have her outside lights on all the time. Could I buy some sort of film to put on the windows to block or repel said light? I’m not buying blackout blinds. It’s just not an option.
2) I never worry about missing my alarm so this isn’t an issue for me really.
3) I should try to practice this better. It’s tough because once the kids go down it’s nice to be able to watch some tv and snack.
4) I try to have no fluids for like 5-6 hours before bed so I’m pretty strong about typically having this covered.
5) If I could run again, I’d do this. I fully agree that sleeping just better after such days.
6) I take vitamins daily. Usually 5,000 iu of Vitamin D.
7 What is an SO?
8) Maybe I’ll try these.
9) It’s funny. I do this already. I try to unconsciously walk to the bathroom, pee and do the same back to the bed, with my eyes closed and no thoughts in my head, trying to essentially feel asleep still.
10) AC is always set to 67-68. One zone screws us though which means upstairs this time of year is about 6-8 degrees warmer. It’s been brutal during this heatwave.
11) Yep.
 
Keefe said:
1) Pitch black: Our room is not such. Unfortunately there are streetlights on our sidewalks. One light is probably about 65 feet away from my window. Our neighbor across the street also seems to have her outside lights on all the time. Could I buy some sort of film to put on the windows to block or repel said light? I’m not buying blackout blinds. It’s just not an option.
2) I never worry about missing my alarm so this isn’t an issue for me really.
3) I should try to practice this better. It’s tough because once the kids go down it’s nice to be able to watch some tv and snack.
4) I try to have no fluids for like 5-6 hours before bed so I’m pretty strong about typically having this covered.
5) If I could run again, I’d do this. I fully agree that sleeping just better after such days.
6) I take vitamins daily. Usually 5,000 iu of Vitamin D.
7 What is an SO?
8) Maybe I’ll try these.
9) It’s funny. I do this already. I try to unconsciously walk to the bathroom, pee and do the same back to the bed, with my eyes closed and no thoughts in my head, trying to essentially feel asleep still.
10) AC is always set to 67-68. One zone screws us though which means upstairs this time of year is about 6-8 degrees warmer. It’s been brutal during this heatwave.
11) Yep.
Click to expand...
SO - significant other
 
Keefe said:
1) Pitch black: Our room is not such. Unfortunately there are streetlights on our sidewalks. One light is probably about 65 feet away from my window. Our neighbor across the street also seems to have her outside lights on all the time. Could I buy some sort of film to put on the windows to block or repel said light? I’m not buying blackout blinds. It’s just not an option.
2) I never worry about missing my alarm so this isn’t an issue for me really.
3) I should try to practice this better. It’s tough because once the kids go down it’s nice to be able to watch some tv and snack.
4) I try to have no fluids for like 5-6 hours before bed so I’m pretty strong about typically having this covered.
5) If I could run again, I’d do this. I fully agree that sleeping just better after such days.
6) I take vitamins daily. Usually 5,000 iu of Vitamin D.
7 What is an SO?
8) Maybe I’ll try these.
9) It’s funny. I do this already. I try to unconsciously walk to the bathroom, pee and do the same back to the bed, with my eyes closed and no thoughts in my head, trying to essentially feel asleep still.
10) AC is always set to 67-68. One zone screws us though which means upstairs this time of year is about 6-8 degrees warmer. It’s been brutal during this heatwave.
11) Yep.
Click to expand...
They make such a film, it's called aluminum foil, haha. Not sure why blackout curtains are a no-go but that would be an effective option.

I don't know if this is feasible or something you'd want to do but a small room AC in the window just for nighttime could really help get those temps down. 64f is recommended for best sleep. Being above 70f is terrible.
 
Keefe said:
1) Pitch black: Our room is not such. Unfortunately there are streetlights on our sidewalks. One light is probably about 65 feet away from my window. Our neighbor across the street also seems to have her outside lights on all the time. Could I buy some sort of film to put on the windows to block or repel said light? I’m not buying blackout blinds. It’s just not an option.
2) I never worry about missing my alarm so this isn’t an issue for me really.
3) I should try to practice this better. It’s tough because once the kids go down it’s nice to be able to watch some tv and snack.
4) I try to have no fluids for like 5-6 hours before bed so I’m pretty strong about typically having this covered.
5) If I could run again, I’d do this. I fully agree that sleeping just better after such days.
6) I take vitamins daily. Usually 5,000 iu of Vitamin D.
7 What is an SO?
8) Maybe I’ll try these.
9) It’s funny. I do this already. I try to unconsciously walk to the bathroom, pee and do the same back to the bed, with my eyes closed and no thoughts in my head, trying to essentially feel asleep still.
10) AC is always set to 67-68. One zone screws us though which means upstairs this time of year is about 6-8 degrees warmer. It’s been brutal during this heatwave.
11) Yep.
Click to expand...
I use this black film stuff that has velcro attachments. At night I velcro it down so no light comes in and during the day you can roll it up if you want light in the room.

Honestly it's a massive game changer and probably the #1 thing that is easy to do and effective, especially if you wake up in the middle of the night/are light sensitive at all.
 
Sardines said:
They make such a film, it's called aluminum foil, haha. Not sure why blackout curtains are a no-go but that would be an effective option.

I don't know if this is feasible or something you'd want to do but a small room AC in the window just for nighttime could really help get those temps down. 64f is recommended for best sleep. Being above 70f is terrible.
Click to expand...
I wish I could get it to 64. My GF would murder me. It was a fight for me to get it from 70 to 68.
 
Sardines said:
They make such a film, it's called aluminum foil, haha. Not sure why blackout curtains are a no-go but that would be an effective option.

I don't know if this is feasible or something you'd want to do but a small room AC in the window just for nighttime could really help get those temps down. 64f is recommended for best sleep. Being above 70f is terrible.
Click to expand...
Huh
I sleep better than almost everyone. It's about 75 in my bedroom at night.

Sent from my CPH2451 using Tapatalk
 
fishonjazz said:
Huh
I sleep better than almost everyone. It's about 75 in my bedroom at night.

Sent from my CPH2451 using Tapatalk
Click to expand...
"The best room temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most doctors recommend keeping the thermostat set between 65 to 68 degrees Fahrenheit (15.6 to 20 degrees Celsius) for the most comfortable sleep."

I guess 64 is a little low.

I would be miserable during the day in a 74f house. No way I would want to sleep that hot. When it does get warm I notice my sleep gets worse. Mt thermostat is set for 66f at night.
 
Sardines said:
"The best room temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most doctors recommend keeping the thermostat set between 65 to 68 degrees Fahrenheit (15.6 to 20 degrees Celsius) for the most comfortable sleep."

I guess 64 is a little low.

I would be miserable during the day in a 74f house. No way I would want to sleep that hot. When it does get warm I notice my sleep gets worse. Mt thermostat is set for 66f at night.
Click to expand...
I believe it. I'm a different breed. Can sleep pretty much anywhere at any time with any temperature and any distractions.

I'm very comfortable being uncomfortable. Been doing it all my life.

I don't ever use the AC in my vehicle either. Haven't used it in decades. Same with my heater. (Exceptions are when my wife and or daughter are in the car)

I have a ton of weird **** that I do intentionally to make my life harder lol.


Sent from my CPH2451 using Tapatalk
 
Keefe said:
If we had two zones I’d set it at about 65-66. Alas, we have one, and our 2,750 square foot home had an electric bill of $600+ last month. I think we need new windows.

@Saint Cy of JFC

Thanks again for all the time you took. I mean it!
Click to expand...
Our most recent electric bill was $140 (which is still too high imo)
Damn wife running fans and using too many lights

Sent from my CPH2451 using Tapatalk
 
fishonjazz said:
I believe it. I'm a different breed. Can sleep pretty much anywhere at any time with any temperature and any distractions.

I'm very comfortable being uncomfortable. Been doing it all my life.

I don't ever use the AC in my vehicle either. Haven't used it in decades. Same with my heater. (Exceptions are when my wife and or daughter are in the car)

I have a ton of weird **** that I do intentionally to make my life harder lol.


Sent from my CPH2451 using Tapatalk
Click to expand...

You are *******. In a good way. I should honestly do **** like this. Toughen me up some. I’m so darn prissy anymore.
 
Keefe said:
You are *******. In a good way. I should honestly do **** like this. Toughen me up some. I’m so darn prissy anymore.
Click to expand...
I could write a book about this topic

Like I can't build a shelter or set traps and stuff but if there was ever a season of Alone where they put some average Joe dick head with a true survivalist to see which average dick head could handle the loneliness, boredom, hunger, cold, bugs, etc then i think could win.

Sent from my CPH2451 using Tapatalk
 
Keefe said:
If we had two zones I’d set it at about 65-66. Alas, we have one, and our 2,750 square foot home had an electric bill of $600+ last month. I think we need new windows.

@Saint Cy of JFC

Thanks again for all the time you took. I mean it!
Click to expand...
No problem, sleep is a constant struggle for me too. It isn't terrible, but I have no idea how the people who sleep 8 straight hours do it
 
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