The Sleep Discussion

[nxwing]

Need help sleeping? Try these:

Have you tried a cup of hot milk with honey? I had a period where I couldn't sleep well and that kind of solved the problem for me

TL;DR: Have a cup of hot milk with honey

read/watch boring stuff xD
well my problens are more waking well than problem to sleep xp even having like 8 hour I wake like a zombie xp

TL;DR: Watch/read/do stuff that are boring and are likely to make you drowsy

While it's true that watching at a blue light screen makes your brain produce certain chemicals that keep you awake

TL;DR: Blue light produces chemicals that can and may keep you awake

Use Nightshift if you're on IOS or twilight if you're on andriod. They both reduce blue light so you can get a good night sleep

TL;DR: Use Nightshift/flux if you're on iOS, CF.Lumen/Twilight/LiveDisplay if you're on Android and flux if on Windows/Mac

one time a doctor told me to don't use eletronics at night and go read book or stuff, draw something etc but the max I can do is make me turn the pc when everything is boring and read a book or a manga ...

But these times I'm feeling very tired... I strated working half period at morning from 8:30 to 13:30, (I wake at 7 ) some time ago I had a rest ad afternoon and then went to study, back at 23 and used the PC to about 1:30~2:00

Now thes eclass finished, I still rest afternoon but if I do nothing , i will take a lot of naps xp (2~5 ...) and still go sleep around 1:30~2:30, and wake at 7:00

I even fell bad for this for not seeing much productivity from my side... I have a lot that I wnat to do but I do nothing or just a few ..

Well, about the sleep, I think the idea is try to keep busy (work, hobbie, fun is important XD) and well, don' me still, burn some energy , when you get tired at nigth don't force to be awake, just go bed XD

TL;DR: Avoid using electronics at night, do something else

Do you have a steady and consistent eating and sleeping habits?

The human body craves consistency (going to the bed at the same times every night, waking up at the same times, eating at the same times) When you don't have a schedule, it wreaks havoc with your biology.

This is all tied to your circadian rhythm (the biological clock that controls your sleep/wake cycle)

Bright computer/television/telephones screens emit light in the blue wavelength of the spectrum. When blue light hits your optic nerve it makes your body think it's still day time and your circadian rhythm doesn't cue to release melatonin, and other associated chemicals to make you feel sleepy.

I use a free PC application called "Flux" which changes the colour temperature down to 2000-ish K (which blocks out all blue spectrum light) It's set on a timer synced with the sunset sunrise cycle at your location.

If you have an android powered phone, download a free app called "twilight" which does the same thing too.

If you are really struggling to get to sleep, you can even go as far as to buying special glasses/spectacles/sunglasses that serve the same function. You can also buy special light bulbs to replace your reading lamps with, that also don't emit blue spectrum light.

Good luck! I can vouch for all these methods, they helped me get to sleep much earlier than i used to

TL;DR: Try to eat, sleep and wake up at consistent times because the brain craves consistency. The blue light that screens emit trick your brain into thinking its daytime causing it to not release some chemicals to make you feel sleep. Try special light bulbs that don't emit blue light or use flux, Twilight, etc.

You could see about having a sleep study done. They have you sleep(or attempt to sleep) in a room, and monitor your brain and muscle activity, along with blood work so they can diagnose what the problem(s) are. I did one like 9 years ago. Turned out I had sleep apnea and Circadian Rythm Disorder. They gave me a few prescriptions and a Darth Vader breathing mask thingy. Started sleeping better til my son was born. Then it was just having to wake up and feed him/diaper duty etc.

TL;DR: Have a sleep study done. You may have some diseases/problems that prevent you from sleeping properly.

I take about 40mg of melatonin each night before I try to sleep, otherwise getting to sleep is hell. Even after taking that much melatonin I still sometimes have some issues getting to sleep.

TL;DR: Take melatonin, it may help you sleep. Just don't overdose.

Cutting out caffeine has helped me. Also, might sound silly, but I have a fictional story/adventure that I've made up that I think about and kind of continue each night while I try to sleep - it helps me keep from thinking about real life stuff that could stress me out and keep me up. Plus, some year maybe I'll write that story down and become a famous author

TL;DR: Avoid caffeine during the night. Having a fictional story/adventure might help.

Here's the recommended way to get better sleep:

-set a schedule. Try and fall asleep and wake up around the same times every day
-wind down before sleep. It's harder to go to sleep when your blood is pumping and your mind is racing (usually brushing your teeth, getting into pjs, that sort of thing is a good start)
-Avoid bright lights and noises while you sleep. The best sleep is in complete darkness and silence
-seriously, avoid bright lights. lack of light is how your brain knows it's time for sleep (light=sun=day=wake up. dark=night=sleeeeeeeep). A bright cell-phone tells your brain "HEY IT'S DAY WHY YOU SLEEP", as does a room full of glowing Power/Charging lights.
-avoid eating a few hours before sleeping. Don't need your blood pumping to digest dat food
-avoid caffeine or other stimulates 4 hours or so before bed (varies from person to person; caffeine affects people differently. still a good idea to try though)
-use you bed ONLY for sleeping (and *cough* activities). This way, when your body hits the bed, your brain knows what you want and is more likely to comply
-try and not lay down on couches or anything bed-like during the day
-be fit and in shape/exercise at some point during the day, just not right before bed
-warm milk may help. but eh.
-learn practices to help clear your mind and allow yourself to fall asleep(just being swept away by what your brain shows you, with no conscious awareness of what it's showing you...sort of thing?). This one is a bit more abstract, but is achievable. It can be difficult though, if you're a worry-wart like I am
-have a bed that you're comfy with. Very subjective, but you really need to figure out what kind of bed suits you best (hard/soft, spring/foam, etc). Go to a store and try them out. I'm sure there's some guide out there to help you figure out what will work for you. Save up and spend the cash to get the one that suits you best. It's a super important purchase.

I'll add more as I think of them, but doing all of these will help in getting to sleep and having better sleep.

TL;DR: No TL;DR for this one. Everything is important here.

http://www.cnet.com/how-to/stop-your-gadgets-from-keeping-you-awake-at-night/
http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

TL;DR: Use flux/Nightshift/Twilight etc. to block out blue light from your devices. Wearing special glasses might help. Turn of your device a few minutes before sleeping. Blue light can keep you awake, stay away from it.

Original Post:

Spoiler

This thread will be for discussion on sleep. Ask for help or share tips. Any info will be greatly appreciated.

As for me, I always have trouble sleeping. I always need to tire myself before I can fall asleep. At night, I seem to always be full of wnergy hence I can't sleep. I've tried closing my eyes and doing nothing. Didn't work. Also tried staring at the ceiling but still won't work.

 

[mgrev]

i need sleep

 

[pre10c]

Have you tried a cup of hot milk with honey? I had a period where I couldn't sleep well and that kind of solved the problem for me

 

[DinohScene]

I'm an insomniac.
I can't sleep properly the least.
Last time I slept good was 8 years ago orso...

Lately it is declining again, lesser sleep, more hysteria..

 

[migles]

yeah, i don't know why sony didn't implement a sleep option on ps3, sometimes i wanted to suspend a game and play later withoout going the process of find a save point if the game doesn't support quick save, turn off the console, turn on, cross media bar menu, launch game, go through the logos, and menus..
i don't feel confortable to leave the console ON for several hours, it also makes some noise while it's on, which is a bummer..

 

[Sliter]

read/watch boring stuff xD
well my problens are more waking well than problem to sleep xp even having like 8 hour I wake like a zombie xp

 

[mgrev]

on a more serious note, i have a sleeping problem. my mother says "you use electronics at night so your brain thinks of the light as daylight". it's not even true. the days when i haven't even looked at a screen, i still can't sleep. nothing works

 

[pre10c]

While it's true that watching at a blue light screen makes your brain produce certain chemicals that keep you awake

 

[mgrev]

While it's true that watching at a blue light screen makes your brain produce certain chemicals that keep you awake

the problem is even when i don't, i still can't sleep

 

[CosmoCortney]

I have troubles to fall asleep for many years now. I don't know if it comes from depressions or a tumor on the pituitary gland :/
the only thing that helped me was hanging around with a friend or more, but they all lose interest in me so i'm alone again >.>

 

[Raylight]

I sleep all the time im only awake a good 6hrs at most.

 

[mgrev]

I have troubles to fall asleep for many years now. I don't know if it comes from depressions or a tumor on the pituitary gland :/
the only thing that helped me was hanging around with a friend or more, but they all lose interest in me so i'm alone again >.>

what the shit is "friends"

 

[iAqua]

I always wake up at the exact same time in the day, and I hate it.. And whenever there's something exciting I can hardly sleep.

 

[pre10c]

I have troubles to fall asleep for many years now. I don't know if it comes from depressions or a tumor on the pituitary gland :/
the only thing that helped me was hanging around with a friend or more, but they all lose interest in me so i'm alone again >.>

who needs friends when you got gbatemp.... anyway like someone else said, if they leave you for hanging out find better friends

 

[BurningDesire]

on a more serious note, i have a sleeping problem. my mother says "you use electronics at night so your brain thinks of the light as daylight". it's not even true. the days when i haven't even looked at a screen, i still can't sleep. nothing works

Use Nightshift if you're on IOS or twilight if you're on andriod. They both reduce blue light so you can get a good night sleep

 

[Sliter]

on a more serious note, i have a sleeping problem. my mother says "you use electronics at night so your brain thinks of the light as daylight". it's not even true. the days when i haven't even looked at a screen, i still can't sleep. nothing works

one time a doctor told me to don't use eletronics at night and go read book or stuff, draw something etc but the max I can do is make me turn the pc when everything is boring and read a book or a manga ...

But these times I'm feeling very tired... I strated working half period at morning from 8:30 to 13:30, (I wake at 7 ) some time ago I had a rest ad afternoon and then went to study, back at 23 and used the PC to about 1:30~2:00

Now thes eclass finished, I still rest afternoon but if I do nothing , i will take a lot of naps xp (2~5 ...) and still go sleep around 1:30~2:30, and wake at 7:00

I even fell bad for this for not seeing much productivity from my side... I have a lot that I wnat to do but I do nothing or just a few ..

Well, about the sleep, I think the idea is try to keep busy (work, hobbie, fun is important XD) and well, don' me still, burn some energy , when you get tired at nigth don't force to be awake, just go bed XD

 

[VinsCool]

Around 4-5 hours of sleep a day. Better than nothing.
I also wake up multiple times at night.

 

[mgrev]

Use Nightshift if you're on IOS or twilight if you're on andriod. They both reduce blue light so you can get a good night sleep

but the problem i sleeping, even when i don't use electronics with a screen

 

[BurningDesire]

but the problem i sleeping, even when i don't use electronics with a screen

hmmmm. Warm Milk?

 

[mgrev]

hmmmm. Warm Milk?

nah, tried it, didn't work. it's been like this for a loong time (gateway soon).