Need help with my sleep

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Need help with my sleep

Unread postby Mr_Understood » 5 June 2021, 16:08

So, my sleeping habits are completely fucked.

I tend to go to bed around 23:30 or so, because I have to take care of my dad and there's some medication I must give him at this hour. However, it's been harder and harder to get myself to sleep afterwards. In fact, It seems I actually get more electric in these later hours and I only manage to sleep after 01:30 or so. Masturbating used to help me get sleepy but that doesn't seem to do many favors now.

The mornings aren't very good either, I wake up wayy too early (before six) and, when I go back to sleep and catch-up the lost time, I oversleep and wake up even more tired.

So does anyone know a good way to improve my sleeping routine? I don't really care for waking up early, I just don't wanna oversleep and waste a whole morning.
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Re: Need help with my sleep

Unread postby PopTart » 5 June 2021, 16:15

Short of pharmacological aid, all I can recommend is you don't go back to sleep when you wake up prior to six. Stay awake and repeat this process. If you can get an internal clock going, for what time to wake up, eventually exhaustion will force you to bed earlier.

Insomnia sucks though and if you find that routine isn't helping, it might be worth looking more closely at what's causing the insomnia.
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Re: Need help with my sleep

Unread postby René » 5 June 2021, 17:11

Unshort of pharmacological aid, are you able to get melatonin?
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Re: Need help with my sleep

Unread postby Mr_Understood » 5 June 2021, 19:04

PopTart wrote:Short of pharmacological aid, all I can recommend is you don't go back to sleep when you wake up prior to six. Stay awake and repeat this process. If you can get an internal clock going, for what time to wake up, eventually exhaustion will force you to bed earlier.

Insomnia sucks though and if you find that routine isn't helping, it might be worth looking more closely at what's causing the insomnia.


I'll try that, though there's a chance I'll sleep at some point during the day lol. I think I'll call it quits on masturbating for a while too, it's not doing favors for my mood.

René wrote:Unshort of pharmacological aid, are you able to get melatonin?


I don't have any issue with my diet, if that's what you're asking, even though we don't have dinner here in my household, we tend to have a light nosh. As for medication, ehhh... I think over-the-counter treatments could bring more problems than benefits in the long run, specially since my extended family has a history with substance use.
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Re: Need help with my sleep

Unread postby René » 5 June 2021, 19:18

Mr_Understood wrote:I don't have any issue with my diet, if that's what you're asking, even though we don't have dinner here in my household, we tend to have a light nosh. As for medication, ehhh... I think over-the-counter treatments could bring more problems than benefits in the long run, specially since my extended family has a history with substance use.

Melatonin isn't something you get through diet. Your body makes it itself, and it's supposed to be in sync with daylight, but if your circadian rhythm is disrupted, supplemental melatonin can help a lot. It's not abusable and in many countries is not considered a medication.
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Re: Need help with my sleep

Unread postby betonhaus » 6 June 2021, 00:01

What about cooldown stretches and exercises like what people do after workouts? Something at the right level might help the body relax for the night?
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Re: Need help with my sleep

Unread postby Jzone » 6 June 2021, 00:37

There are many websites with good advice for sleep hygiene. Most of them boil down to:
    • eat a healthy diet
    • go light on alcohol
    • get daily exercise
    • "candle down" at least an hour before bed (turn lights low and avoid screen time)

Good luck. Sleep is key.
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Re: Need help with my sleep

Unread postby René » 6 June 2021, 09:34

Jzone wrote:There are many websites with good advice for sleep hygiene. Most of them boil down to:
    • eat a healthy diet
    • go light on alcohol
    • get daily exercise
    • "candle down" at least an hour before bed (turn lights low and avoid screen time)

Good luck. Sleep is key.

Also reducing / cutting out coffee / caffeine can help a lot, and if screen time is unavoidable, using blue-light filters.
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Re: Need help with my sleep

Unread postby PopTart » 6 June 2021, 09:37

Mr_Understood wrote:I'll try that, though there's a chance I'll sleep at some point during the day lol. I think I'll call it quits on masturbating for a while too, it's not doing favors for my mood.

Don't daytime nap. You aren't old enough and if you're unemployed, you may not be active enough (despite being busy looking after your father) to require midday sleep. Some people just aren't meant to nap during the day AND get a decent nights sleep.

Stay up and struggle through until bedtime! ;)

Mr_Understood wrote:I don't have any issue with my diet, if that's what you're asking, even though we don't have dinner here in my household, we tend to have a light nosh. As for medication, ehhh... I think over-the-counter treatments could bring more problems than benefits in the long run, specially since my extended family has a history with substance use.

You don't eat a full meal in the evening?

This could be your problem.

Many people don't realise, that being hungry, comes in several stages and we sometimes don't even know that we are (especially if you smoke, or do anything else that surpresses appetite)

Generally speaking, when we get hungry, our brain goes into action mode. Depending on the levels of grehlin in your system ( a chemical that tells you , you are hungry, some people produce too much IE obesity, some people produce too little) you may or may not, even feel hungry.

But your brain, deprived of vital nutrition, won't care. It sends millions of signals all over your body, increasing respiratory rate, heart rate, oxygen absorption into the blood stream and adrenaline production. All of this is designed to give you the energy you need, to go out and "hunter-gather" grab some food, restore your bodies glucose levels etc. This continues for several long hours, until, eventually, if no nutrition is forthcoming, the brain determines that "food must be scarce" and the next best survival method, is to "shutdown non-essential systems and conserve energy"

People who don't have a good diet or nutrition plan, often come unstuck because of this biological routine. Going to bed on an empty stomach, will often mean, restless sleep and should you wake up, goodluck getting back to sleep. Your brain wants some wildebeast flesh with a side of nuts and berries.

If you find you are energised at night, it is quite possible, it's because your body, but specifically, your brain, is lacking vital nutrition. So you stay up, but with no food coming (and the sun soon to rise) your body goes into shutdown, conservation mode and you manage to get to sleep. Then, when you do try to rouse from slumber, your body is lethargic and slow to respond (It's conserving resources!) Indeed, if you eat then your body diverts all energy to digestion and you'll be in a slump for an hour or two after eating, before you get back onto an even kilter. You'll still have some cobwebs though, because resource deficits have an impact on alot of your bodies systems.

TL:DR: Eat properly and consistently. If you smoke, cut down how much you smoke in the evening as that will mask your hunger (smoking reduces ghrelin production and does a ton of other shit to you digestion... but thats something else.)

As to masturbation, if nutrition is the problem and your experiencing the above, yeah, that won't help, instead, it will contribute to you feeling more tired later because you have expended vast amounts of energy (orgasms are biologically expensive!)
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Re: Need help with my sleep

Unread postby Mr_Understood » 6 June 2021, 10:31

Good morning one and all. It's about 07:20 here in my country and I just woke up!

First night seems to go well. Went to bed around 23:40 and put some stuff to listen to and relax as I usually do. No jerking off either. I took some time to sleep but I went through the whole night, save for the occasional turning and hugging the pillow. I'll keep y'all posted in the following days and see how it goes.

And thanks for the responses everyone! I'll reply later, I won't do it now cause I'm on the cellphone.
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Re: Need help with my sleep

Unread postby Mr_Understood » 6 June 2021, 19:15

René wrote:Melatonin isn't something you get through diet. Your body makes it itself, and it's supposed to be in sync with daylight, but if your circadian rhythm is disrupted, supplemental melatonin can help a lot. It's not abusable and in many countries is not considered a medication.


But the production also depends on the protein intake, that's why I mentioned it. I still wanna postpone any medication until it's absolutely necessary.

René wrote:Also reducing / cutting out coffee / caffeine can help a lot, and if screen time is unavoidable, using blue-light filters.


It's worth mentioning that I loooooove sugar, but I try not to eat too much, and when I do I always have a bottle of water close to me. Same thing goes for heavily salted foods (I'm predisposed to have kidney stones, only had once, and it's not pretty).

betonhaus wrote:What about cooldown stretches and exercises like what people do after workouts? Something at the right level might help the body relax for the night?


I used to do some stretching and a few exercises before I changed rooms, but I did them in the morning or late afternoon. I've been meaning to give them a crack again so I guess I'll try and do them at night. I helps that I shower before bed also.

Jzone wrote:
    • "candle down" at least an hour before bed (turn lights low and avoid screen time)
.


I never thought of this, really. Seems like a great idea, I could do it before seeing dad and showering, same goes for the blue screen filter René suggested

PopTart wrote:Don't daytime nap. You aren't old enough and if you're unemployed, you may not be active enough (despite being busy looking after your father) to require midday sleep. Some people just aren't meant to nap during the day AND get a decent nights sleep.

Stay up and struggle through until bedtime! ;)


Still going strong baby.

PopTart wrote:You don't eat a full meal in the evening?

This could be your problem.

Many people don't realise, that being hungry, comes in several stages and we sometimes don't even know that we are (especially if you smoke, or do anything else that surpresses appetite)

Generally speaking, when we get hungry, our brain goes into action mode. Depending on the levels of grehlin in your system ( a chemical that tells you , you are hungry, some people produce too much IE obesity, some people produce too little) you may or may not, even feel hungry.

But your brain, deprived of vital nutrition, won't care. It sends millions of signals all over your body, increasing respiratory rate, heart rate, oxygen absorption into the blood stream and adrenaline production. All of this is designed to give you the energy you need, to go out and "hunter-gather" grab some food, restore your bodies glucose levels etc. This continues for several long hours, until, eventually, if no nutrition is forthcoming, the brain determines that "food must be scarce" and the next best survival method, is to "shutdown non-essential systems and conserve energy"

People who don't have a good diet or nutrition plan, often come unstuck because of this biological routine. Going to bed on an empty stomach, will often mean, restless sleep and should you wake up, goodluck getting back to sleep. Your brain wants some wildebeast flesh with a side of nuts and berries.

If you find you are energised at night, it is quite possible, it's because your body, but specifically, your brain, is lacking vital nutrition. So you stay up, but with no food coming (and the sun soon to rise) your body goes into shutdown, conservation mode and you manage to get to sleep. Then, when you do try to rouse from slumber, your body is lethargic and slow to respond (It's conserving resources!) Indeed, if you eat then your body diverts all energy to digestion and you'll be in a slump for an hour or two after eating, before you get back onto an even kilter. You'll still have some cobwebs though, because resource deficits have an impact on alot of your bodies systems.

TL:DR: Eat properly and consistently. If you smoke, cut down how much you smoke in the evening as that will mask your hunger (smoking reduces ghrelin production and does a ton of other shit to you digestion... but thats something else.)

As to masturbation, if nutrition is the problem and your experiencing the above, yeah, that won't help, instead, it will contribute to you feeling more tired later because you have expended vast amounts of energy (orgasms are biologically expensive!)


This is a great explanation. To be fair, I do eat a full meal, at lunch that is. It's a thing here in Brazil, the lunch is when we eat the most and when most diets are based on. Dinners are a thing too but it's a more loose definition. Like I said, my parents and I prefer a light snack at night, my sister on the other hand has a full meal for lunch AND dinner. We're just not very hungry at these later hours, an nobody here is a smoker. Nevertheless, a visit to a nutritionist could be good idea in the future.

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Re: Need help with my sleep

Unread postby PopTart » 6 June 2021, 19:42

You can do a small test, regarding food. If are having trouble sleeping. Keep a non sugar snack and a glass of water by your bed, when sleep is elusive, scoff the snack, down the water, and try again. If its nutrition based, you should be able to sleep, because your brain will divert energy to digesting food and will let you got to sleep. (I sometimes think we should regard our brains as semi autonomous entities within us, that have their own wants needs and desires that we have to placate and bargain with, to get what we want. I'm pretty sure mine has written numerous, strongly worded complaints to the powers that be, that I was the one put in charge of major life decisions and that my brain really ought to have got that task... worse yet, I sometimes think it would be right.)
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Re: Need help with my sleep

Unread postby Cali Ed » 13 June 2021, 09:41

Ever try reading an old-fashioned book? I can be up forever on the internet, but any time I try to pick up printed material and read in bed I might as well be taking sleeping pills. The caveat is that you have to want to read the book and then fail. I tried this as a method of getting to bed early so I could get up early the next day and just ended up finishing multiple chapters.

I'm naturally a creature of the night (and work afternoons/evenings) so I currently sleep like 6 a.m. to 1 p.m. but about five years ago I had a role at my work where I needed to wake up at 5:45 a.m., which was totally unnatural for me. It was hard to get to bed before midnight. Drinking yourself to sleep is handy, but not a great option for work the next day. Sometimes I'd live out my Bath and Bodyworks fantasies with bubble baths and a collection of scented candles Stevie Nicks would envy. I also find creating a sound to fall asleep to can have a Pavlovian effect ... for me it's rainfall/storms on my iPhone. Melatonin gummies also seemed to help.

When you've exhausted all options and are still exhausted, find a man on the internet to come over and wear you out with sodomy and an ether-soaked rag.
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