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Coming from a chronic night owl insomniac, sleep hygiene! It sounds like common sense, but it should help. Wrap up caffeine early afternoon and don’t eat or exercise too close to bed. Avoid electronics an hour before bed. Move back your bedtime and alarm gradually, so don’t expect to suddenly go to bed at 9 PM and wake up at 5 AM overnight. Your body needs time to adjust. Find something that you actually want to get up for in the morning: yoga, meditation, journaling, coffee in the quiet, reading, going for a walk, etc. Something that makes you happy to start your day. Write down a list of anything keeping you awake. Bedroom should just be for sex or sleep, not working from bed. If you wake up in the middle of the night and can’t sleep, get up and read, draw, write, color, etc. Don’t get on your phone or do something productive if you can’t sleep. I use an essential oil diffuser before bed and switch to calmer music. Headspace has sleep meditations. I put on this free sound machine and match my breath to the ocean. It has a timer, so if I can’t sleep after 30 minutes, I get up. https://apps.apple.com/us/app/sleep-bug/id467483176
I think developing a legit night time routine is crucial. I have everything else down. I work out m-f and only eat healthy home cooked meals during the week too. I have a healthy busy schedule during the week
Also, yes I take Ollies (Melatonin) and smoke weed. It doesn't really help unless it's close to bedtime. I can't just take Ollies at 10 and go to bed at 10:30. My brain won't allow it 😩
Wow this is exactly me too! I tried working out couple hours before bed but that only made me more alert. I’ve been staying up late even when I’m super exhausted physically/mentally throughout the day. It’s horrible. 😭
Me also. Following
Enthusiast
https://open.spotify.com/show/5sZIQgsHwStJjCTJjv5W00?si=Wr7lpUIOR9qf4itI_xiQ5g
The melatonin might actually be hurting you. It’s best used as a sleep phase shifter rather than a sleep inducer.
Take a small amount, like 0.5mg to 1mg around 730pm everyday. Need to be consistent about it though
I’ll admit I have no problems going to sleep but I found a night time routine really helped me get my schedule on track. At 8:30 every night I wash my face, brush my teeth, etc and then I turn off all of the lights and read (on a tablet on minimum brightness) until about 10 when I’m already falling asleep!
I also use a noise machine app! Nothing like the sounds of waves to help you relax and fall asleep