Sleeping Habits: How To Fix?

  • Posted by a hidden member.
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    Jul 11, 2012 5:20 PM GMT
    Well I've been trying to get myself to go to sleep earlier so that I can wake up earlier but it just doesn't seem to work. And I have to wake up earlier for my job and school... does anyone have any tips on getting myself to bed on time? And if anyone has tips on how to wake up when the alarm goes off (I never hear the thing and never wake up to it but rather someone yelling at me to wake up).
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    Jul 11, 2012 5:23 PM GMT
    Been trying to do this for years. So accustomed to going to bed 11:30-12 icon_cry.gif
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    Jul 11, 2012 8:29 PM GMT
    Try to avoid using the computer or watching TV an hour before you go to bed. It can be to stimulating for your brain to calm down enough so you can fall asleep. A cup of warm milk with chamomile before going to bed can also be relaxing.
  • trl_

    Posts: 994

    Jul 11, 2012 8:32 PM GMT
    For me I noticed that I have to focus on two things to get to bed earlier.

    One is to start "getting ready" about 45 minutes before bed and keep reminding myself 2 hours before bed "Tonight I'm going to bed in two hours...one hour" etc., otherwise I forget.

    Two for me is avoid chatting and music. Chatting gets me involved in a conversation that I don't want to end and music gets me really pumped up and not tired.

    These might work for you. I have major sleep problems and making these changes has helped me, but I don't know if they apply to your situation.
  • ATXnative

    Posts: 240

    Jul 11, 2012 8:39 PM GMT
    brush your teeth, lay down, turn off the music, close your eyes... clear you mind, think about breathing in and out until you see funny pictures in your mind, let them pass... unconciousness.

    Melatonin can help

    Muscle relaxers will knock ur ass out!
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    Jul 11, 2012 9:32 PM GMT
    Would reading in bed be bad? I don't want to stimulate my brain too much to the point where I can't sleep.
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    Jul 11, 2012 9:46 PM GMT


    http://stereopsis.com/flux/

    if you can handle your screen being slightly rose tinted at night.
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    Jul 11, 2012 9:57 PM GMT
    try experimenting with the time periods you sleep in. for example, I think it's easier to wake up if I only get 8 hours of sleep as opposed to 9 - for some reason I go back into a deeper cycle of sleep by the time 9 hours rolls around and it's really really hard to wake up.
  • LJay

    Posts: 11612

    Jul 11, 2012 10:50 PM GMT
    Start with getting up. Get a clock radio alarm and put it on the other side of the room. Set it to an obnoxious radio station and crank it. When it goes off, you MUST get out of bed and you CANNOT get back in bed. Find something that you should do immediately, like heading for the bathroom to pee or to the kitchen to make coffee (don't get those two mixed up.) In other words, make yourself move. Do this until you do it by habit.

    Then start working on when and how you got to bed. In fact, you probably will have begun to deal with that already. You will start feeling your own signals that tell you "I gotta be up and walking around by X AM. I'm tired."

    See above advice above about gearing down and getting ready for bed. Make sure the room is comfortable, the sheets are smooth, and all that stuff. Make a list of what you have to do the next day, if you have to, and put it somewhere for the morning. Don't think about it until then.

    Probably best to exercise early in the day and think of the evening as chilling out time. Eat more lightly late in the day and try things like reading, writing, that sort of thing. I am not a TV watcher, but for some people noisy shows, noisy bars, and excitement are not a good idea when they are trying to relax.

    G'luck.
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    Jul 11, 2012 11:01 PM GMT
    Shoot, I have to be up at 5 am every morning to get ready for work so have become a pro.
    In the beginning I would just lay there bored and not falling asleep for like 2 hrs then get up the next morning tired. This only happened a few nights before I was exhausted and started falling asleep earlier. If your schedule isn't consistant and your bedtime/alarm time fluctuate several hours each day then it will be more difficult.
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    Jul 11, 2012 11:03 PM GMT
    trl_ saidFor me I noticed that I have to focus on two things to get to bed earlier.

    One is to start "getting ready" about 45 minutes before bed and keep reminding myself 2 hours before bed "Tonight I'm going to bed in two hours...one hour" etc., otherwise I forget.

    Two for me is avoid chatting and music. Chatting gets me involved in a conversation that I don't want to end and music gets me really pumped up and not tired.

    These might work for you. I have major sleep problems and making these changes has helped me, but I don't know if they apply to your situation.


    Thanks for this. I have been having weird insomnia lately (I workout late in the night sometimes) and I am trying to find anything to help me fall asleep before 4 am.
  • Montague

    Posts: 5205

    Jul 11, 2012 11:07 PM GMT
    I start reading a book and it puts me right out in a few pages.
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    Jul 11, 2012 11:15 PM GMT
    I was raised in a household where the adults stayed up until 1 a.m. watching Mexican novellas/soap operas on the highest volume. I'm set to wake up at 7 a.m. but sleep @ 11 p.m. or Midnight.
    Although, when school or work are concerned I get myself to start sleeping early taking the days off preceding when I have to wake up earlier, to stay up til I get tired and pass out, then wake up at my regular hour and stay awake, doing all my regular routine, until I get myself in bed and sedated by either hot milk, and/or chamomile or hibiscus tea. If I fail to sleep the next day at the same time, I just repeat the next time I have a day off. But like I said, I grew up in an environment where I slept improperly. So, once a week or two weeks, I fall back into insomnia mode, and go to bed really late and wake up early.
  • Karl

    Posts: 5787

    Jul 11, 2012 11:20 PM GMT
    When I was 6 years old , I was used to waking up at 5:30AM and prepare for school at 6:30AM.
    That habit had been existed until I got to be a college student
    Now I sleep at 6AM and wake up at 3PM lol icon_lol.gif

    tip : dont work in front of your computer much , it makes you stay awake until you shut down your computer
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    Jul 16, 2012 9:05 AM GMT
    Agree with all the above posts.

    Make it a rule that you dont watch TV or use the computer after a certain time.

    Also only use bed for sleeping or time just before sleep, dont just lie in bed on your laptop for hours... you want your body to accustom the feeling of going to bed for sleeping.

    I find reading a book really helps, it doesnt stimulate the mind as much as the net or TV does.

    Also try and go to sleep at the same time everyday even on weekends as much as possible.

    Hope that helps! icon_smile.gif
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    Jul 16, 2012 9:50 AM GMT
    MarkRoger saidWould reading in bed be bad? I don't want to stimulate my brain too much to the point where I can't sleep.


    If you have problems sleeping, yes. I had them bad enough to go to a sleep doctor for a while. He said the bed should be strictly for sleeping (and, well, you know...). That way it trains your mind to only associate being in bed w sleep.

    Of course, now that I'm sleeping a bit better, I cheat sometimes.
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    Jul 16, 2012 1:36 PM GMT
    LJay saidStart with getting up. Get a clock radio alarm and put it on the other side of the room. Set it to an obnoxious radio station and crank it. When it goes off, you MUST get out of bed and you CANNOT get back in bed. Find something that you should do immediately, like heading for the bathroom to pee or to the kitchen to make coffee (don't get those two mixed up.) In other words, make yourself move. Do this until you do it by habit.

    Then start working on when and how you got to bed. In fact, you probably will have begun to deal with that already. You will start feeling your own signals that tell you "I gotta be up and walking around by X AM. I'm tired."

    See above advice above about gearing down and getting ready for bed. Make sure the room is comfortable, the sheets are smooth, and all that stuff. Make a list of what you have to do the next day, if you have to, and put it somewhere for the morning. Don't think about it until then.

    Probably best to exercise early in the day and think of the evening as chilling out time. Eat more lightly late in the day and try things like reading, writing, that sort of thing. I am not a TV watcher, but for some people noisy shows, noisy bars, and excitement are not a good idea when they are trying to relax.

    G'luck.


    +THIS

    Also be mindful of LCD panels - laptops, iPad, iPod, iPhone, TVs and anything with a reasonably bright white, blue or green tinged light - these will encourage the brain to be wakeful - as the light is close enough to daylight.

    Keep your viewing of these types of displays to an hour before you sleep minimum.

    Even LCD or LED alarm clocks with displays in those colours can keep you awake. (Cover them).

    The brain slips neatly into sleep when you're shedding body heat - so keeping the room cooler than body temperature and allowing the loss of a little heat can really help too...

    Good luck!
  • rjva99

    Posts: 5

    Jul 16, 2012 5:54 PM GMT
    try to get up as early as possible and work hard/exercise hard all day, that way you'll be extra tired when it's time for bed. Get off the computer and TV two hours before sleep, turn off half of the lights, try to cool down.

    Melatonin seems to help kickstart things but it might make me groggy the next day, I'm not sure.

    Basically just get up at 6:00am or earlier every day, work hard, crash at 8:30 or 9:30pm. If you get on the computer at 8:00pm you'll be able to stay up until 2am easy, it's stimulating enough to keep you awake. So avoid that..