Falling asleep routine

[///MPhatic]

Originally Posted by 3.0L

As to adequate sleep, I bought a Fitbit 5 and was a bit surprised to see that I wasn't getting enough sleep, usually hitting the "fair" area.

You need to set it to 7 hours instead of 8, as most experts now agree that you need 7.

[hubbahubba]

Apnea here, also. 99% of the time, once I strap on the mask and hit the pillow, 10 minutes or less and I am out. 1%, get up after an hour of tossing and turning and sit for an hour then try again.

[3.0L]

Originally Posted by ///MPhatic

You need to set it to 7 hours instead of 8, as most experts now agree that you need 7.

That's all fine and dandy, except for an inconvenient little detail, and that is how much of that 7 or 8 hours (or whatever) are you actually sleeping.

In my case, my Fitbit revealed that my sleep is interrupted many times per night, so the net effective sleep is far less than the time in the sack.

[Turkish Pickle]

Generally I spend time on my desktop until I'm ready for bed, continue watching the last youtube video I was in bed and fall asleep to it

Or sometimes I help myself to sleep after spending time on my desktop until I'm ready for bed

[vbb]

Audiobooks, and particularly something non-fiction and relatively dry, are great sleep aids. I like non-fiction, particularly economics and sociology, two topics I wish I had studied more in college, and political stuff which is what I did study. That said, after a long day, an audiobook on one of those topics can put me to sleep inside of 10 minutes.

And it has to be cool and dark.

[2008M36MT]

Originally Posted by Esteban

Had to look that up. Sounds like a bummer. Do you get any kind of treatment for it. Counseling, medication?

Both, plus meditation, nothing but Ambien helps, but I’ve gone as high as 30mg on a few occasions. Multiple benzos and antidepressants have triggered seizures as soon as they’re built up in the system, so can’t use the conventional pharmacological solutions. Imagine a state of fear the moment you wake up to the moment you fall asleep. Byproduct of the anxiety adversely impacts memory, it’s a vicious cycle. They say find a less stressful job but I didn’t work as hard as I did to get where I am to give it up in my 30s. I noticed it getting worse in higher ed then in the corporate world. Increasing expectations, increasing anxiety. Early retirement is driving me, unless I get to an early grave sooner.

[Housekeeping]

Dr. Parsley Sleep Remedy is incredible. I’ve turned so many people on to it. Try it…. All natural, clean ingredients,

[Housekeeping]

Good shag helps too.

[Esteban]

Originally Posted by 2008M36MT

Both, plus meditation, nothing but Ambien helps, but I’ve gone as high as 30mg on a few occasions. Multiple benzos and antidepressants have triggered seizures as soon as they’re built up in the system, so can’t use the conventional pharmacological solutions. Imagine a state of fear the moment you wake up to the moment you fall asleep. Byproduct of the anxiety adversely impacts memory, it’s a vicious cycle. They say find a less stressful job but I didn’t work as hard as I did to get where I am to give it up in my 30s. I noticed it getting worse in higher ed then in the corporate world. Increasing expectations, increasing anxiety. Early retirement is driving me, unless I get to an early grave sooner.

Sorry to hear. Hope you get a handle on it. Wishing you the best.

[hubbahubba]

Originally Posted by 3.0L

That's all fine and dandy, except for an inconvenient little detail, and that is how much of that 7 or 8 hours (or whatever) are you actually sleeping.

In my case, my Fitbit revealed that my sleep is interrupted many times per night, so the net effective sleep is far less than the time in the sack.

Been checked for Apnea?

[Nachbar]

Whatever I do. When I turn around and lie on my belly, I fall asleep within one minute. Even during daytime, mostly weekend after dinner.

I need 5 to 6 hours of sleep, then I’m 100% fit.
I work out for 30 to 45 minutes almost every day in the morning.

This is, how it looks like, since I got a new job, with much less stress. Also, I eat and drink alcohol less.

[Gugge72]

Youtube videos

[unluky]

I have found what works for me 100% of the time. Staying asleep can sometimes be a challenge, but I ALWAYS fall asleep with this routine.

I put a mattress heater on my bed. Not an electric blanket, a mattress heater - almost like a mattress pad. And I have a warm comforter on top. I keep the mattress heater set to high and I have it hooked to a smart home switch. About 1 hour before I go to bed, I have Google turn it on and pre-heat my bed. When I go to bed I turn it off as it is too hot to sleep with. I climb in bed, turn on my fan and turn on my Kindle and read. The fan blocks out the noise, the super warm bed triggers my sleepiness and reading the kindle turns my mind off.

No noise to wake me up thanks to the fan, no cold sheet shock to wake me up before bed thanks to the heated bed, and no laying in bed thinking about all the shit I didn't/need to do while trying to sleep thanks to reading.

The worst part of this is not having it when you travel. LOL

All else fails - 6-8 ounce of wine usually do the trick.

[///MPhatic]

Originally Posted by 3.0L

That's all fine and dandy, except for an inconvenient little detail, and that is how much of that 7 or 8 hours (or whatever) are you actually sleeping.

In my case, my Fitbit revealed that my sleep is interrupted many times per night, so the net effective sleep is far less than the time in the sack.

Everyone's sleep is interrupted, but not everyone remembers/realizes it.

[billnchristy]

melotonin at 8, to bed around 1030 (Sun-thu). Usually out fast.

If I have trouble because I am thinking about something I count from 0 to 9 and back down over and over until I'm sleeping. It works well because you can't think about anything but counting in your head.

[3.0L]

Originally Posted by hubbahubba

Been checked for Apnea?

I don't have sleep Apnea. I have 2 sore shoulders and 2 sore hips and a sore lower back. About the best I can do is to rotate left-side/right-side positions every 45 to 60 minutes. The discomfort awakens me, so I have to roll over to get back to sleep.

[Bking60]

Found out what they teach fighter pilots that might even be near a war zone, on the inhale you think "don't". On the exhale you think "think", so breathe "don't think" over and over. Also, very important, relax your face completely. Another thing, if you get leg cramps this is a proven thing, only works for some, rub some dry white soap on all areas of your legs that have ever cramped up. Worked for my dad and myself especially after doing something while standing on a ladder I would be guaranteed leg cramps until I did the soap trick. It actually started long ago as put a bar of soap under your sheets by your feet. That might work for some but putting a light amount right on the muscles is all that is needed.

[floridaorange]

Good solid sleep/rest is a gift from heaven itself, imo.

Practically speaking, you have to earn it. Workout daily, eat a balanced healthy diet, get up early. Rinse/repeat.

[jsf721]

Sorry I’ve been through this and it’s no fun at all.

I also have sleep apnea and I don’t think it’s what causes My bouts of hard to fall and stay asleep.

Most of mine is related to work or family issues I cannot resolve easily and my brain won’t turn off. Thankfully they come and go.

Best resolution for me is something my mother told me as a kid. Have an apple with red skin, and or a cup of tea. Get back into bed and think of a blank black board and don’t let your mind wander. Works for me 30 years later. Every once in a while I do have a bout and this gets me back on track when I follow it.

Originally Posted by Tommy-G

So, I have severe sleep apnea but that's not the actual issue in my query.
What is your ritual for falling asleep?
-Do you count sheep?
-Do you meditate?
-Do you diddle your significant other?

Usually I have no problem falling asleep at 10pm every night but the past 2-3 weeks I lay down and then just cant fall sleep. I try not to think about work, I never play on my phone at bedtime and I always have some soothing sounds going quietly next to the bed

[floridaorange]

If you get up each day @ 4:45am - eat right, workout hard, focus your mind on various tasks either with work or otherwise. Read the bible and have prayer time carved out. Maybe even help someone less fortunate. I can just about guarantee you’ll sleep like a baby come 9pm.

[F32Fleet]

200mg amino acid L-Theanine before bed.

[Serf27]

I count from 100 to 0 when I can’t fall asleep. Haven’t done that in a while..