What's your routine for a good sleep?

  • Posted by a hidden member.
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    Aug 02, 2010 6:59 AM GMT
    We all have different sleep rituals. What do you do to ensure a long, deep, restful sleep with good dreams?
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    Aug 02, 2010 7:40 AM GMT
    Good question. I meant to go to sleep four hours ago, but can't. icon_lol.gif
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    Aug 02, 2010 11:31 AM GMT
    melatonin (3-5mg) OTC. costs like $5.99 for 100 @ the pharmacy and is usually found with the dietary supplements.
  • jlly_rnchr

    Posts: 1759

    Aug 02, 2010 11:34 AM GMT
    As long as I'm in bed before midnight, I sleep well. It just so rarely happens.
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    Aug 02, 2010 11:37 AM GMT
    3 Benadryl
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    Aug 02, 2010 11:51 AM GMT
    socaldrewski saidmelatonin (3-5mg) OTC. costs like $5.99 for 100 @ the pharmacy and is usually found with the dietary supplements.


    this is what i do
  • DanOmatic

    Posts: 1155

    Aug 02, 2010 11:52 AM GMT
    I was a pretty good sleeper until my early 40s, when for some reason my sleep patterns changed, resulting in really frustrating stretches of insomnia. Instead of taking anything for it, I was able to manage it by making sure to mentally wind down about an hour before going to sleep (no computer or tv). Also, I drink a cup of chamomile tea, which has natural relaxation-inducing properties. Now I sleep much better (unfortunately not like when I was younger, however), with only an occasional sleepless night.
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    Aug 02, 2010 4:22 PM GMT
    paulflexes saidGood question. I meant to go to sleep four hours ago, but can't. icon_lol.gif

    Paul, how is your "sleep hygene"?
    In other words, look at what you are and aren't doing before you go to bed.

    Here are somethings to consider that might be keeping you awake:
    Caffeine/Chocolate/Stimulant intake: How much and how late in the day?
    Exercise: How much and how late in the day? Especially anything that gets your metabolic rate up.
    "Brain work": How much how close to bed time?
    Stress: Are you anxious over anything?
    Time zone changes: Are you jetlagged, or not properly adjusting your somatic pattern to new locations?
    Eating: Are you eating too close to bed time?

    Here are some things that can help you sleep:
    Routine: Go to sleep about the same time every night
    Music: Soothing is better
    Hot shower or bath: To relax you.
    Hot sex: To relax you.

    If all else fails:
    Ambien (short term use; short term side effects)
    Lunesta (can be used longer term; can leave a metallic taste in mouth)
    Xanax (can be used longer term; can be addictive)


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    Aug 02, 2010 4:24 PM GMT
    The "good dreams" part is generally out of my control. However, I have learned how to extricate myself from nightmares.
  • HndsmKansan

    Posts: 16311

    Aug 02, 2010 4:30 PM GMT
    Well let me say, good, deep sleep has been a challenge for me, so I understand your question....

    As a kid I was always a light sleeper... I'd wake up easily, but didn't have a problem going to sleep or staying asleep.

    That changed about 10 years ago when I was spending too much time redoing my office.. it was my first expansion and I was so into it..at like 1:30 or 2 in the morning. I had a problem going to sleep at all! It was crazy.I learned a valuable lesson and while I got past that problem, I do have issues waking up in the middle of the night and at times not being able to get back to sleep.

    What helps me is as follows:

    1. Regular sleep routine.. time, etc

    2. Make sure I'm physically tired (from gym workouts, etc)

    3. Try not to think about issues or just resolving things.... I've has sleep issues from being too excited about upcoming stuff....

    4. No caffeine after 6:00 p.m.

    5. I HATE HATE any sort of sleeping pills. I tried them in law school. No way... aspirin only... but have ways you can rely to help you relax. I jack off.

    6. Quiet & comfortable environment.

    Good luck. Good sleep is so important.
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    Aug 02, 2010 4:47 PM GMT
    kandsk saidWe all have different sleep rituals. What do you do to ensure a long, deep, restful sleep with good dreams?


    Shower
    Ambien or Lunesta
  • MisterT

    Posts: 1272

    Aug 02, 2010 4:54 PM GMT
    Couple hours of good workout a couple hours b4 bed, light dinner, then shower, relax and wind down, then I sleep great. lately been doing either an hour jog or bike ride, and an hour working the punching bag and a kettlebell workout.

    That does far more for me than sleep aides ever did
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    Aug 02, 2010 4:58 PM GMT
    A good stiff... Jack and 7 always works for me.
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    Aug 02, 2010 5:36 PM GMT
    socaldrewski saidmelatonin (3-5mg) OTC. costs like $5.99 for 100 @ the pharmacy and is usually found with the dietary supplements.


    I wish melatonin worked for me, I have bad eps of insomnia through out the year.

    Lately I've been working out for about 1hour - 2hrs through out the week and breaking old habits of camping in front of the PC before bedtime. It's working so far. I'm also trying not to rely on sleeping aids like Lunesta or Ambien, which can be a challenge at times. Meditating and thinking about relaxing or boring situations seems to help me nod off at night. My main problem now is staying asleep.icon_cry.gif
  • Import

    Posts: 7190

    Aug 02, 2010 5:39 PM GMT
    smoke marijuana if u can get it.

    otherwise, a glass of red wine and an ambien always does the trick
  • cromi

    Posts: 489

    Aug 02, 2010 5:50 PM GMT
    lay onto bed and pray icon_smile.gif that's all really
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    Aug 02, 2010 5:53 PM GMT
    I wake up at 745 everyday, so I tend to go to bed at 11:30 at the latest. Once I go past this, my sleep becomes messed up. When I just lay in bed because I can't fall asleep, I experience this as well.

    Also, I make sure I have everything ready for the next morning the night before so i don't have much to think about. I usually go to bed at 11 and sit there and read a book until I become sleepy. This makes me really tired and fall asleep better. Another thing for me is that my bed has to be cold, if it is warm, I can't fall asleep.
  • metta

    Posts: 39118

    Aug 02, 2010 5:59 PM GMT
    Hmm...I don't have any rituals. Well...I guess I have a couple. I turn off the lights and the tv, then turn the alarm on on the way to the bedroom, go to the bathroom. then go to bed. I normally have no problem with sleeping. I don't use my alarm clock. I normally just wake up naturally at about the time that I need to. Have no idea why I'm able to do that either. If I were to guess, it may have to do with the level of light from the sun...but not sure...because the time of year does not matter.
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    Aug 02, 2010 6:40 PM GMT
    Ear plugs, a specially padded eye shade, and a snore strap also make it easier for me to sensory deprive and sleep well.
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    Aug 02, 2010 7:56 PM GMT
    I always read that hot baths or showers are recommended to help unwind, but a friend told me he always takes a cold shower to lower his body temperature because it naturally lowers during sleep. Does anyone else do this?

    I usually don't get home until 9:30-10:30 pm, so I leave the lights off in the summer now, and I dim my computer screen to the lowest. Then I put on some program like Radio Netherlands Worldwide or PRI and listen in bed until I start to dose off. That's the nicest routine I've come up with.
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    Aug 02, 2010 8:00 PM GMT
    get up earlier to get things done and the rest falls into place
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    Aug 02, 2010 8:23 PM GMT
    A clear conscience and closed eyes. I could sleep atop a rumbling freight train. Hell, if I'm really tired I don't need even need a clear conscience. icon_eek.gif
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    Aug 02, 2010 8:29 PM GMT
    I would just log off of RealJock, that might help.
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    Aug 02, 2010 8:29 PM GMT
    My clock is just flat out off. Always has been. It drives me crazy. It doesn't matter what time I get up, later that night I come ALIVE at 11 PM. My mind is going off like fireworks. Takes me forever to fall asleep if I don't masturbate or something.

    My doctor has recommended different sleep aids, and I told him that I would become Judy Garland if I started. It would be uppers in the morning and downers at night.icon_eek.gif

    A friend of mine suggested Tylenol PM and I am planning to try it as soon as I think to buy it at the store.
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    Aug 05, 2010 6:36 AM GMT
    Check my emails one last time - this is of most importance...

    Check for monsters in the closet; if there are non - go to bed... Aaaand I'm offff to seek the treasures of the Dizzzzzzzy Land icon_rolleyes.gif