Getting better sleep

prod said:
I'm going to have to get one of these things I think. Since moving up north, the colder air has really screwed over my sinuses and many mornings I wake up feeling like crap because of it.
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I think they help, have one in every room but I’ve mentioned on this forum before and some grumpy dude said it was placebo.
Still convinced the sinus issue is largely to do with lack of airflow.
Would really to make the steam room/sauna part of my winter routines too.
 
saor said:
Eh, I dunno. Diet & exercise were already fine, although I've heard people recommend keeping a food journal for a few weeks and seeing if there's any correlation between certain foods and bad sleep. Might still try this.

Not really sure what caused that rough period - life, stress, something in the air...I just moved through it without being able to point to anything in particular I did. Partly the body gets used to it and freaks out less. Partly you're doing a bunch of stuff to improve sleep (phone off early, no stimulants later in the day, keep the bedroom tidy, listen to binaural / relaxing stuff before bed, magnesium & sleep supplements, quick mediation etc.) that eventually your sleep does kinda improve.

Still have the occasional rough patch but not as destabilizing as it was.
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Sounds like you were suffering from subliminal stress, and all the things you started doing aided in reducing that stress.
Subliminal stress is not something we recognise easily as it is too minor to impact our thoughts as worry , but it is enough to impact the mind , especially when we sleep.
 
saor said:
Eh, I dunno. Diet & exercise were already fine, although I've heard people recommend keeping a food journal for a few weeks and seeing if there's any correlation between certain foods and bad sleep. Might still try this.

Not really sure what caused that rough period - life, stress, something in the air...I just moved through it without being able to point to anything in particular I did. Partly the body gets used to it and freaks out less. Partly you're doing a bunch of stuff to improve sleep (phone off early, no stimulants later in the day, keep the bedroom tidy, listen to binaural / relaxing stuff before bed, magnesium & sleep supplements, quick mediation etc.) that eventually your sleep does kinda improve.

Still have the occasional rough patch but not as destabilizing as it was.
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Try this for some good sleep

Can take half also. Works really well. These health shops also sell them.
4d387faab86df5890dad101b946efe43.jpg
 
Nanfeishen said:
Sounds like you were suffering from subliminal stress, and all the things you started doing aided in reducing that stress.
Subliminal stress is not something we recognise easily as it is too minor to impact our thoughts as worry , but it is enough to impact the mind , especially when we sleep.
Click to expand...
That’s a really interesting idea. There are many little things that cause stress which you just tolerate and don’t think about because you have more important things to worry about, but they still register subconsciously, such as clutter or unfinished tasks. I’m experimenting with tweaking that kind of thing at the moment.
 
These are the things I do to improve my sleep:

  1. Upon waking up, I step outside in the morning and gaze towards the sun. This helps synchronize my circadian rhythm.
  2. I take walks in nature.
  3. I avoid coffee after 3 o'clock in the afternoon.
  4. I stay away from junk food like sugar, refined carbohydrates, and seed oils.
  5. I wear blue light blockers in the evening.
 
BBSA said:
These are the things I do to improve my sleep:

  1. Upon waking up, I step outside in the morning and gaze towards the sun. This helps synchronize my circadian rhythm.
  2. I take walks in nature.
  3. I avoid coffee after 3 o'clock in the afternoon.
  4. I stay away from junk food like sugar, refined carbohydrates, and seed oils.
  5. I wear blue light blockers in the evening.
Click to expand...
No workout?
1) is a new one for me - hopefully not into the sun itself
2) only if you don't reside in the concrete jungle and,
what's 5)?
 
To avoid getting too hot in bed, my feet always stick out from the bottom of the duvet. Been sleeping like this for 30+ years. In winter they get cold but 5 mins of walking about when I get up fixes that
 
Think there's two things happening: Allergic reaction to something and elevated cortisol or similar that inhibits falling back to sleep.

Went for allergy skin prick test last week...quite a high response to dust mites and mold spores. Mold I don't suspect is the culprit as the place is generally well ventilated and never noticed anything on the walls and besides there's an air purifier running.

Dust mites...ordered some new pillows and pillow covers to try keep them free of dust mites. The pillow cover:

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Also some spray and washing additive to reduce effects of allergens.


www.faithful-to-nature.co.za

Buy SoPure Mitefree Anti-Bacterial Laundry Additive - 1 Litre Online at Faithful to Nature

If your family suffers from allergies- especially those attributed to dust mites- Mitefree Disinfecting Laundry Softner is your all in one, go to softner.
www.faithful-to-nature.co.za www.faithful-to-nature.co.za

Will look at a new mattress later and also put a full mattress protector around it, something like this:
protectabed.co.za

BUGLOCK® PLUS MATTRESS ENCASEMENT - Protect-A-Bed®

This complete mattress encasement is an effective tool to help manage and prevent bed bug infestations, safeguarding your costly mattress
protectabed.co.za protectabed.co.za

Just going to vacuum twice a week and wash bedding once a week and see if it helps improve my sleep. Also move my bed and mop after the vacuum as well.

Supplements: Phosphatidyl Serine seems to help with getting back to sleep quicker. I fall asleep fine but wake up early morning and lie awake. When taking this I still wake up, but going back to sleep happens much quicker. Taking one pill close to bedtime.

Phosphatidyl Serine | Genologix

genologix.co.za genologix.co.za
 
I leave my bed unmade sometimes so that I don’t trap the moisture dust mites thrive in. You sweat a lot in bed.
 
By this time, after countless nights, I'm comfortable sleeping on the floor on a carpet. It's hard but it tends to help me fall asleep again, though you cannot stay on one side too long.
 
Defiler said:
A couple of glasses of wine and 1mg of Clonazepam does wonders for a good night's sleep.
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The more you use clonazepam the more youll need it and thats when itll become an additiction. Though cant argue with you on the sleep
 
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