sleep through the night
Discussion
Hello
since fully quitting caffeine 3 months ago i barely sleep through the night anymore. maybe once every 2 weeks.
anyone got any supplements that might help?
ive heard of magnesium ZMA all of that stuff, never seemed to do much
currently still always tired. bed time is around 9-10pm. wake up 5am almost everyday and usuall6 at least twice inbetween that
around 80kg not overweight.
edit -- just had a medichecks full blood panel back. everything is fine except high bilirubin which has been for a while. they suspect i have gilberts syndrome. vitamins, kidneys liver etc all green.
thanks
since fully quitting caffeine 3 months ago i barely sleep through the night anymore. maybe once every 2 weeks.
anyone got any supplements that might help?
ive heard of magnesium ZMA all of that stuff, never seemed to do much
currently still always tired. bed time is around 9-10pm. wake up 5am almost everyday and usuall6 at least twice inbetween that
around 80kg not overweight.
edit -- just had a medichecks full blood panel back. everything is fine except high bilirubin which has been for a while. they suspect i have gilberts syndrome. vitamins, kidneys liver etc all green.
thanks
Edited by Mirinjawbro on Wednesday 31st May 10:38
Personally, I'd avoid looking at supplements to aid your sleep.
Maybe look at spraying some aromatherapy oil on to the sheets, and whilst we're on the subject maybe consider new. fresh bedsheets, duvet, pillows etc. Maybe a new posh mattress if your budget can stretch. This all worked for me.
Also, the hour leading up to your sleep time, leave your mobile phone/ipad down and read a book or watch telly.
Maybe look at spraying some aromatherapy oil on to the sheets, and whilst we're on the subject maybe consider new. fresh bedsheets, duvet, pillows etc. Maybe a new posh mattress if your budget can stretch. This all worked for me.
Also, the hour leading up to your sleep time, leave your mobile phone/ipad down and read a book or watch telly.
Have a look at inulin fibre. There is a lot of thought around the gut brain connection and this feeds the good bacteria and is suppose to help. The BBC Sleep programme thing did and experiment with it and some positive results were seen.
Its cheap, and no real side effects other than you might fart a bit more, and there is a good chance you dont have enough fibre in your diet anyway as a lot of people dont and so even if it doesnt improve your sleep its still good for you
Its cheap, and no real side effects other than you might fart a bit more, and there is a good chance you dont have enough fibre in your diet anyway as a lot of people dont and so even if it doesnt improve your sleep its still good for you
I’m trying to sort my sleep issues out - I have bouts of insomnia and sometimes wake in the night (as soon as my body thinks it’s reached the bare minimum of ‘rest’) and struggle to get back to sleep.
I have no looking at my phone in bed at night rule.
There are some breathing pattern which help - inhale for 5 through your nose, then a sharp extra inhale so your lungs are full to bursting and then exhale for 10 seconds through your mouth. There are others too but this seems to help me drop off.
I subscribed to ‘calm’ and do their meditations which help - they have a few for going back to sleep…
I try to avoid reading books which are too good - I need books which are ok, but not compelling - otherwise I end up reading for hours. I rarely read to go back to sleep.
If I wake up and can’t drop off by trying to clear my mind, then getting up, making a cup of mint tea and maybe even having a bit of something small to eat (slice of bread) helps… key is not to look at your phone while ‘up’.
Some pillow sprays seem to help me drift off.
Green noise (deeper white noise) helps me stay asleep. Blackout blinds are a must for me this time of year too.
Magnesium rubs didn’t really work - not hugely anyway.
CBD oil seems to sometimes work, but I think I get used to it pretty quickly…
The trick is to accept it and not get wound up by it as that just makes it worse. I found I dropped off again easier when I just accepted I was awake, cleared my mind and concentrated on my breathing… then often ‘boom’ it’s 7am.
I used to get worried I couldn’t perform at work if I was tired which made me anxious about sleeping - so perversely I didn’t sleep. I am better at this now… plenty of people doing bigger things than I will on less sleep.
I have no looking at my phone in bed at night rule.
There are some breathing pattern which help - inhale for 5 through your nose, then a sharp extra inhale so your lungs are full to bursting and then exhale for 10 seconds through your mouth. There are others too but this seems to help me drop off.
I subscribed to ‘calm’ and do their meditations which help - they have a few for going back to sleep…
I try to avoid reading books which are too good - I need books which are ok, but not compelling - otherwise I end up reading for hours. I rarely read to go back to sleep.
If I wake up and can’t drop off by trying to clear my mind, then getting up, making a cup of mint tea and maybe even having a bit of something small to eat (slice of bread) helps… key is not to look at your phone while ‘up’.
Some pillow sprays seem to help me drift off.
Green noise (deeper white noise) helps me stay asleep. Blackout blinds are a must for me this time of year too.
Magnesium rubs didn’t really work - not hugely anyway.
CBD oil seems to sometimes work, but I think I get used to it pretty quickly…
The trick is to accept it and not get wound up by it as that just makes it worse. I found I dropped off again easier when I just accepted I was awake, cleared my mind and concentrated on my breathing… then often ‘boom’ it’s 7am.
I used to get worried I couldn’t perform at work if I was tired which made me anxious about sleeping - so perversely I didn’t sleep. I am better at this now… plenty of people doing bigger things than I will on less sleep.
i'm the other way in that i'm so tired all day i could sleep at any point. i fall asleep very very fast just wake up many times and endless cycle.
i have 3 months ago quit caffiene at over 1g a day for years (measured this and it is correct) and there are loads of threads on reddit saying similar stories of extreme tiredness for sometimes up to a year. just dont think it can be that. as after 3 months id assume id feel way better.
heres just 1. there are many
https://www.reddit.com/r/decaf/comments/nj5nhw/i_q...
have actually just got back from the doctors who has decided to try a sleep apnea test as all other tests over the years come back fime.
i have 3 months ago quit caffiene at over 1g a day for years (measured this and it is correct) and there are loads of threads on reddit saying similar stories of extreme tiredness for sometimes up to a year. just dont think it can be that. as after 3 months id assume id feel way better.
heres just 1. there are many
https://www.reddit.com/r/decaf/comments/nj5nhw/i_q...
have actually just got back from the doctors who has decided to try a sleep apnea test as all other tests over the years come back fime.
Mirinjawbro said:
i have 3 months ago quit caffiene at over 1g a day for years (measured this and it is correct) and there are loads of threads on reddit saying similar stories of extreme tiredness for sometimes up to a year. just dont think it can be that. as after 3 months id assume id feel way better.
Caffeine blocks the receptors in the brain that tell your body its tired, so the brain grows more, so you need more caffeine to offset the effect. When you rapidly take it away you have all these receptors and nothing blocking it.However I would have thought after a year that should have sorted itself out
well i'm going to keep going as i don't feel any better or worse. and it was costing a fortune in coffee and energy drinks anyway- i got to the point where a quad shot of coffee wasn't doing anything anyway
its been 3 months now 0 caffeine (or as close to 0 as chocolate etc contains some)
if it is this all along i'm really going to be angry with myself
its been 3 months now 0 caffeine (or as close to 0 as chocolate etc contains some)
if it is this all along i'm really going to be angry with myself
mcelliott said:
Caffine tolerance varys massively from person to person, I drink around 10 cups a day last one around 10pm, sleep is fine, but I also supp with magnesium so this may or may not help.
This. I have one a day, mid-morning. If I was to have one at say, 5pm, I wouldn't sleep very well at all. have just had a call from the doctors who has put me forward to a sleep clinic (could wait months??? i hope not)
he thinks i may have sleep apnea as everything has almost been ruled out.
my neck at just over 17 inches is insanely big for someone who weighs 80kg and its apparently the size of someone morbidly obese.
this can cause me to not breath very well while sleeping which could be a reason of waking up and not sleeping.
he thinks i may have sleep apnea as everything has almost been ruled out.
my neck at just over 17 inches is insanely big for someone who weighs 80kg and its apparently the size of someone morbidly obese.
this can cause me to not breath very well while sleeping which could be a reason of waking up and not sleeping.
Mirinjawbro said:
have just had a call from the doctors who has put me forward to a sleep clinic (could wait months??? i hope not)
he thinks i may have sleep apnea as everything has almost been ruled out.
my neck at just over 17 inches is insanely big for someone who weighs 80kg and its apparently the size of someone morbidly obese.
this can cause me to not breath very well while sleeping which could be a reason of waking up and not sleeping.
Much more likely to be sleep apnea that withdrawals from 1g of coffee!he thinks i may have sleep apnea as everything has almost been ruled out.
my neck at just over 17 inches is insanely big for someone who weighs 80kg and its apparently the size of someone morbidly obese.
this can cause me to not breath very well while sleeping which could be a reason of waking up and not sleeping.
Have you tried the obvious things first.
Routine. Go to bed at the same time everyday.
No alcohol within 2 hours of sleeping, and then not a lot.
No food within a few hours of sleep.
Cool unheated bedroom.
Get up at the same time every day.
The first and last will probably help the most.
Or watch F1 before bedtime
Routine. Go to bed at the same time everyday.
No alcohol within 2 hours of sleeping, and then not a lot.
No food within a few hours of sleep.
Cool unheated bedroom.
Get up at the same time every day.
The first and last will probably help the most.
Or watch F1 before bedtime
ARHarh said:
Have you tried the obvious things first.
Routine. Go to bed at the same time everyday.
No alcohol within 2 hours of sleeping, and then not a lot.
No food within a few hours of sleep.
Cool unheated bedroom.
Get up at the same time every day.
The first and last will probably help the most.
Or watch F1 before bedtime
Or have a few coffee’s. Why has he given it up? Routine. Go to bed at the same time everyday.
No alcohol within 2 hours of sleeping, and then not a lot.
No food within a few hours of sleep.
Cool unheated bedroom.
Get up at the same time every day.
The first and last will probably help the most.
Or watch F1 before bedtime
ARHarh said:
Have you tried the obvious things first.
Routine. Go to bed at the same time everyday. yes. 930-1030 ish everynight
No alcohol within 2 hours of sleeping, and then not a lot. yes
No food within a few hours of sleep. mostly yes,
Cool unheated bedroom. fan blows always as background noise
Get up at the same time every day. no choice on this as its always around 5am wide awake.
The first and last will probably help the most.
Or watch F1 before bedtime
Routine. Go to bed at the same time everyday. yes. 930-1030 ish everynight
No alcohol within 2 hours of sleeping, and then not a lot. yes
No food within a few hours of sleep. mostly yes,
Cool unheated bedroom. fan blows always as background noise
Get up at the same time every day. no choice on this as its always around 5am wide awake.
The first and last will probably help the most.
Or watch F1 before bedtime
I sometimes go several weeks with s
t sleep, normally thanks to my work/ stress....
Last night was, glass of red, 11.30pm bed and out for the count....then 7 year old in at 3am with bad dream....3.45am cats outside having a punch up...4.30am magpie on gutter going mad....had enough!
I find sominex pretty good, think it states 1 or 2 pills 30min before bed, I do 4 but not a doctor so wouldn't reccomend that.its only a drowsy antihistamine at the end of the day....other that that if I'm not stressed then exercise and no booze I can sleep through the night
t sleep, normally thanks to my work/ stress....Last night was, glass of red, 11.30pm bed and out for the count....then 7 year old in at 3am with bad dream....3.45am cats outside having a punch up...4.30am magpie on gutter going mad....had enough!
I find sominex pretty good, think it states 1 or 2 pills 30min before bed, I do 4 but not a doctor so wouldn't reccomend that.its only a drowsy antihistamine at the end of the day....other that that if I'm not stressed then exercise and no booze I can sleep through the night
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