@dnurzynski I didn’t yet, so good suggestion. Not a fan of supplements (only taking vit D), so would be interested in any ‘normal food/drink’ suggestions
One food-based thing you could try would be gelatin or scallops. There’s a couple studies out there on glycine and sleep quality, and I think I notice subjective benefits from a couple grams before bed.
Here, have my very long list of sleep maintenance suggestions.
I would importantly ask the questions about if there is actually a problem here. Is your sleep actually bad? waking up in the night can be normal.
In order to understand more accurate and improve its quality with a personalized bio feed, you can try new wearable eye mask, Lulleep from FraSen Inc. www.frasen.com It uses patented algorithm to entrain brain activities for you to have gorden ratio of sleep (deep, light, rem, awake).
I don’t track deep sleep/light sleep at the moment only hours and wakeups, but I have the chronic fatigue/adrenal fatigue type issues that seems like you might have, and they fuck with blood sugar regulation and my hormones. I sleep best if I eat enough calories and enough carbs in the evening. I am a 5’8" 120lb female and I need to eat at least 2000 calories or I won’t sleep well. And if I eat say 2500 calories and only 50 grams of carbs I won’t sleep well. And if I eat 150 grams of carbs but only 1700 calories I wont sleep. And further more the carbs have to be loaded toward dinnertime.
This was rather astonishing to find all this out through self-tracking because I would have thought it was a longer term thing. Like maybe after so many days of not eating enough calories or carbs my body would freak out, but nope, every day matters. Also astonishing that I need to eat that many calories because according to the charts I should only have to eat like 1600 calories to maintain my same weight with my low level of exercise. But I am one of those people who is always thin and always hungry. Anyway, I wish I’d known this all sooner. Could have saved myself so many restless nights and incompetent days.
That must be frustating, especially ifvyou also have recurring migraines. Have you determined yet what causes the migraines, ie are you sensitive to certain foods, spices, noise, do you get an aura before the onset? Have you tried the new medications that are taken chrinically to prevent migraines rather than taking pain medication when they occur. Have you checked to make sure your migraine meds don’t contain anything to which you may becallergic or contain stimulants?
As for deep sllep you give a percentage but not total times in each one, which may be more relevant. 10% of eight hours is 48 minutes which is not bad though not great depending on your age. Instead of a shower before bed, try taking a real hot bath with epsom salts and a few drops of lavender oil. That will really relax all your muscles. Make sure your roof is below 18 degrees C (65 F). Waking up several times a night is completely normal we all do it, it only becomes a problem when you can’t back to sleep. Is that the case? Have you used a sleep app on your phone that will register if there are loud noises like traffic orbyour girlfriend snoring to see if external noise is waking you (it often is.)
Another question is how much daylight do you get on a normal day. Try to get some bright sun without sunglasses first thing in the morning. If its normally overcastvwhere you are try a philips go lite or similar blue light first thing in the morning for 15-20 minutes. Itvwill help set you circadian rythyms.
Lastly, you can try some supplements beside melatonin if that doesn’t help. 5 mg of lithium orotate might help. In the us you can get this OTC. Other supplements that may help either alone or in combination are tryptophan, theanine, magnesium l-threonate, which goes to your brain , and ashwaganda, an Indian adaptogen which makes about half the population very sleepy.
Hope this helps
Could you explain this? How does your roof temperature affect sleep? Or is that a typo, and you meant “room”?
Some people like to sleep on the roof?
Had sleeping problems for several month in a row and audio hypnosis helped me to get through this, it turning my mind in a calm state somehow. https://sleephypnopill.com/fall_asleep_fast/ also does the job, has mobile version and it’s decent option overall.
Actually, I was suffering sleep from since couple of months due to loud noise in front of my house. But was not getting the proper solution to avoid the noise. Lastly, my close friend advice’s me to buy a earplug to solve the problem but I am facing a problem while choosing the right earplugs. I need a suggestion for buying the best earplugs. I gathered a little knowledge when I read their blog. I am still waiting for getting knowledge before buying the perfect one.
My partner (Jennifer) and I just bought the Bose Sleepbuds. Some folks say they’re limited - they don’t like that the buds are not capable of listening to the phone outside of the Bose app - seems expensive ($250) for pretty much a single-function device. We, on the other hand, absolutely love them. They do a good job of noise reduction by simply putting them in the ear, and they do an outstanding job, when you listen to one of the eight or so sleep sounds offered in the companion app. Snoring, loud voices leaving the bar below us at 2am, and truck back-up alarms are a thing of the past. Another bonus is a very-chill wake-up alarm that only the user can hear - a boon to relationships where one is an early-riser. 5 stars.
As others on here have said, there are plenty of supplements which can help you sleep. However, you don’t have to jump right in with an expensive sleeping supplement. If you’re really trying to be scientific about it, you will want to start with the most likely candidates for enhancing your sleep and test them out one by one.
In my experience, magnesium is a fantastic, reliable sleep aid. Using magnesium for sleep has the added benefit of leaving you fresh and alert in the morning (melatonin can sometimes leave people drowsy). I recommend using about 100mg of citrate or bisglycinate to start, and the upping the dose as needed.
I tried the Bose Seepbuds and they were no better than Howard Leigh 33 dB NRR earplugs. On the contrary, the Bose are hard plastic, while the earplugs are soft.
Have you tried highly-reviewed earplugs for sleep?
I appreciate the non-electronic earbuds, for what they are. For me, though, the sleep sounds that are played through the bose earbuds are wonderful, and deeply relaxing. Regarding the hard plastic - the actual electronics are in a hard plastic shell - though that shell is placed in a soft silicone earbud. I love 'em!
Yup, great ideas. Especially when it comes to supplements. Magnesium can help a lot, L-theanine as well. Adaptogen herbs might help some, but I know people who didn’t like them. Then there are other sleep nootropics (https://www.yourinception.com/best-nootropics/best-sleep-nootropics/) and nootropic stacks that many people enjoy. But as other have mentioned, supplements are just one part of the whole game. To be really successful in improving your sleep, I think you should “hack” all other parts as well.
I always do dome meditating when I feel stressed out and think that I will have trouble sleeping. I also try not to eat right before going to bed and do my workouts in the morning, not in the evening. However, some stretching exercises can also help you to relax. Also no phone or any screen in bed!
Hope that helps!
Working while on stationary bicycle or treadmill for almost 5 hours but at a slow pace was the only thing that kept my sleep from dropping to less than 6 hours every night while consuming energy drinks in the morning.
When I don’t have access to blackout blinds, I find that eye masks have a similar positive impact on my sleep.
Dan mentioned a study highlighting the impact on light on the skin. I highly doubt that light on the skin has a significant impact on sleep, and my guess is that eye masks have almost an identical impact versus blinds. Of course, this requires that the mask doesn’t allow light in or cause discomfort. You have to go for premium masks, but I think mine only cost about £15.
Like another commenter, I’ve found that exercise late in the day affects the depth of my sleep. I imagine it raises my cortisol levels as I just feel restless into the early hours of the morning.
I also find heavy or sweet foods in the evening to be a big issue. I tried apple cider vinegar after a recommendation from Tim Ferriss. It seemed to have an impact but I need to test it properly.
Heya, I’d recommend using the bat cave method i.e. you want to ensure that your bedroom is as quiet and dark as possible. Switch off your phone. In fact, avoid staring at screens including your computer screen for at least an hour before going to bed. Just do as much as you can to avoid the effects of blue light. Other than that, consider using a melatonin-rich supplement. Melatonin is the main hormone that you need to flip the switch, you might want to learn more about it and how to get just the right quantities of it in your body. Cheers.
While sleeping putting electronic devices near you is what makes you more anxious about your daily routine and especially the commotion of the alarm or call.