Sleep Hygeine Basics
>if you are overweight then lose weight, insulin sensitivity has a big impact on sleep quality
>cure common deficiencies: improve diet, take multi + mag chelate until you fix it
>keep stable blood sugar throught night (slow carbs/protein)
>melatonin after dinner
>red LED bulb for bedside lamp
>use red lamp 30min minimum before bed
>daylight lamp and a timer on other side of room
>have day lamp turn on 30min before getting up in the morning
>vitamin d with breakfast
General sleep hygeine
>no computer screens, tvs, leds, lamps other white/blue/green-light emitting electronics on while you are sleeping, they stop your natural production of melatonin and clearance of cortisol
>no computer games 30mins before bed, they raise your heart rate and cortisol giving you terrible sleep quality
>keep bedroom cool, you get more SWS and hgh when sleeping in cold environment
>icy cold shower water below 15C an hour before bed will increase certain brain activity that prepares you well for SWS
>conversely, keeping feet warm helps you fall asleep faster, so if it's too cold put a heat pack on your feet
If addicted to coffee
>take l-theanine to counteract negative effects on sleep
>or switch to tea
>or switch to decaf
If you want wicked dreams
>wake up after 5-6h sleep
>take supps, meditate/dream-diary, go back to sleep
>CDP-choline or citicoline
>uridine can help too
>huperzine can be taken intermittently
>fish oil and iodine worth trying
Night shift
>stop doing night shift, its worse than a poor diet and no exercise, it will accelerate aging and give you cancer
>if you can't quit your night job then fix your environment
>blackout curtains for your bedroom, NO DAYLIGHT let into your bedroom as if night-time
>melatonin every morning after you eat ‘dinner’, even if you are going to up awake during that day (if you have a day off or something)
>vitamin d when you get up
>get as much artifical light as you can at night, every night, to ward off mental disease
>avoid changing shifts, stick to a regular shift (don't switch from 1st to 2nd to 3rd shift every few days)
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No caffeine for 6 hours before bedtime
Warm bath 45 minutes before bed helps
Never fall sleep on a empty stomach or full stomach
A little bit of warm oatmeal will be good to take care
of extremely hunger pangs
Try not falling sleep with the TV or Cell phone on
Give it time, your body has to get used to your new sleep schedule. Try to sleep at the same time every day, and make sure you're not stressed when you sleep because that could keep you up from sleeping. Before sleeping, make sure you're not worried or stressed about anything, and that where you're sleeping is very comfortable. Also, try to finish tasks on time so you won't have anything on your mind before you go to sleep. Tea helps with sleeping :)
Take a warm bath before bed and don't have caffeine less than about 6 hours before bed. Don't use electronics or have bright lights the 30 mins before bed either.
What Girls & Guys Said
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why haven't you been able to sleep though? i knew a girl who loved lavender stuff and said it really helped to sleep. also you could use sleeping pills like melitonin.
Try sleeping facing the opposite side of the bed or try sleeping on the sofa
Are you stressed lately? I've heard that stress can make we wake up during the night like this.
Thoroughly exhaust yourself during the day, take exercise!
I would say go for a run and exercise a lot that will make you tired.
Have you tried Valerian Root? It helps a lot with anxiety, stress and sleeping problems. If it doesn't work, then you should probably seek for medical help.
r u anxious gneerally?
exercise and read before you sleep!
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