How to fall asleep and wake up early

[Lisafuller]

Anybody have any advice? I've been struggling with some pretty bad insomnia lately, it's gotten pretty bad, to the point that I sometimes only fall asleep at 5am. My work is fine as I do a flexi WFH arrangement, but I'd like for things to get better. Ideally I'd love to fall asleep around 9-10 and get up at 5-6. Anybody know what I can do?

[nelyanne]

I know this pain...
- limit caffeine intake in the late afternoon and evening - both coffee and black tea
- limit screen time before bedtime. Blue light (emitted by phones, laptops, TV) is bad for your sleep cycle. Using Kindle is ok.
- exercise during the day
- sleep with open curtains, and/or use the lamp with a timer imitating the sunrise
- pull coconut oil before sleeping

[smoulder]

Melatonin capsules :s

[x9200]

Anybody have any advice? I've been struggling with some pretty bad insomnia lately, it's gotten pretty bad, to the point that I sometimes only fall asleep at 5am. My work is fine as I do a flexi WFH arrangement, but I'd like for things to get better. Ideally I'd love to fall asleep around 9-10 and get up at 5-6. Anybody know what I can do?

Would you survive not sleeping one night at all? I mean, if what happens is staying awake till 5am, how about to continue to stay awake the whole day?
Some other suggestions: No coffee after 2pm; mentioned melatonin is said to work but for myself, old good valerian root is much more effective - if I can't sleep it is often some stress related (thinking too much while still awake) and valerian root is both calming down and inducing sleep.

[SGBoyxxx]

Anybody have any advice? I've been struggling with some pretty bad insomnia lately, it's gotten pretty bad, to the point that I sometimes only fall asleep at 5am. My work is fine as I do a flexi WFH arrangement, but I'd like for things to get better. Ideally I'd love to fall asleep around 9-10 and get up at 5-6. Anybody know what I can do?

hmm actually in SG most hardly sleep around 9pm or 10pm.

[Lisafuller]

I know this pain...
- limit caffeine intake in the late afternoon and evening - both coffee and black tea
- limit screen time before bedtime. Blue light (emitted by phones, laptops, TV) is bad for your sleep cycle. Using Kindle is ok.
- exercise during the day
- sleep with open curtains, and/or use the lamp with a timer imitating the sunrise
- pull coconut oil before sleeping

I do all of these steps, except coconut oil. What do you mean pull it?

[Lisafuller]

Melatonin capsules :s

I've taken melatonin gummies, but I didn't find them to be very effective. Are the capsules any different?

[Lisafuller]

Anybody have any advice? I've been struggling with some pretty bad insomnia lately, it's gotten pretty bad, to the point that I sometimes only fall asleep at 5am. My work is fine as I do a flexi WFH arrangement, but I'd like for things to get better. Ideally I'd love to fall asleep around 9-10 and get up at 5-6. Anybody know what I can do?

Would you survive not sleeping one night at all? I mean, if what happens is staying awake till 5am, how about to continue to stay awake the whole day?
Some other suggestions: No coffee after 2pm; mentioned melatonin is said to work but for myself, old good valerian root is much more effective - if I can't sleep it is often some stress related (thinking too much while still awake) and valerian root is both calming down and inducing sleep.

Sounds like self induced jet lag, I'm open to it, but my fear is that it'll roll over into the week and I can't afford to have less energy than I do on a workday.

How do you take valerian root? I'm assuming it's one of the more natural remedies which would be ideal for me:

[Lisafuller]

Anybody have any advice? I've been struggling with some pretty bad insomnia lately, it's gotten pretty bad, to the point that I sometimes only fall asleep at 5am. My work is fine as I do a flexi WFH arrangement, but I'd like for things to get better. Ideally I'd love to fall asleep around 9-10 and get up at 5-6. Anybody know what I can do?

hmm actually in SG most hardly sleep around 9pm or 10pm.

I know 9 is a bit of a stretch, but 10–11, should be achievable, no?

[SGBoyxxx]

Anybody have any advice? I've been struggling with some pretty bad insomnia lately, it's gotten pretty bad, to the point that I sometimes only fall asleep at 5am. My work is fine as I do a flexi WFH arrangement, but I'd like for things to get better. Ideally I'd love to fall asleep around 9-10 and get up at 5-6. Anybody know what I can do?

hmm actually in SG most hardly sleep around 9pm or 10pm.

I know 9 is a bit of a stretch, but 10–11, should be achievable, no?

Hard to say for individuals but of course some will turn off their lights at 10 or 11pm sleep.

[Lisafuller]

hmm actually in SG most hardly sleep around 9pm or 10pm.

I know 9 is a bit of a stretch, but 10–11, should be achievable, no?

Hard to say for individuals but of course some will turn off their lights at 10 or 11pm sleep.

My old man is semi-retired but has managed to get to bed by 9 for decades. Don't know how he does it.

[SGBoyxxx]

I know 9 is a bit of a stretch, but 10–11, should be achievable, no?

Hard to say for individuals but of course some will turn off their lights at 10 or 11pm sleep.

My old man is semi-retired but has managed to get to bed by 9 for decades. Don't know how he does it.

semi retired lol of course get afford get bed early. I mean in SG most sleep before 12am hardly can able to go bed by 9pm or even early due to individual commitment.

[smoulder]

Melatonin capsules :s

I've taken melatonin gummies, but I didn't find them to be very effective. Are the capsules any different?

Never tried the gummies so I'm not sure. However, dosage may be a factor. 10 mg works alright for me.

[x9200]

I know 9 is a bit of a stretch, but 10–11, should be achievable, no?

Hard to say for individuals but of course some will turn off their lights at 10 or 11pm sleep.

My old man is semi-retired but has managed to get to bed by 9 for decades. Don't know how he does it.

My standard sleeping cycle is 9-10pm to 5-6am, but this is partly the result I don't sleep well and often wake up around 3am (average length 5-7h). On the other hand even if I manage to sleep 9-6 (9h) I still have no problem to fall asleep 9pm the same day, so it is probably some individual predisposition.

As of the valerian root, this specific one worked very well for me:
https://suzanneshaklee.wordpress.com/20 ... p-complex/
I used to buy it from Whatsons but not sure if still available. 3 tables completely relieve any stress and promote sleep within 40-50min in my case, but you probably weight less so you may experiment with lower dosage. Actually even with one tablet I can feel the effect.

Other than that, just look up what is available on iHerb (free delivery above SGD60):
https://sg.iherb.com/search?kw=valerian+sleep

Generally, the natural alternatives you may want to try are stuff based on:
- valerian root
- passion flower
- chamomile
- ashwagandha
You may try them alone or in the mixtures.
Beside the VR, I am not going to tell you what works for me and what doesn't, so you don't have any prejudice.

If you have cats at home, they will also love you for taking VR

[x9200]

Hard to say for individuals but of course some will turn off their lights at 10 or 11pm sleep.

My old man is semi-retired but has managed to get to bed by 9 for decades. Don't know how he does it.

semi retired lol of course get afford get bed early. I mean in SG most sleep before 12am hardly can able to go bed by 9pm or even early due to individual commitment.

I don't want to open Pandora's box, but I think in 90% of the cases is the result of problems with one of the following: (1) organizing your time; (2) effectiveness of your work; (3) false perceptions as of the requirements of your bosses; (4) true perceptions for No 3.; (5) other forms of self-induced obsessive-compulsive disorder.