Lisafuller wrote: ↑
Sun, 30 Oct 2022 8:48 pm
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?
Before you start to look at anything like melatonin or valerian root, you first practice good 'sleep hygiene'.
Rule number one: the bedroom is reserved for sleeping and, um, 'relaxation'. That means no phones or laptops allowed.
Rule number two: stop looking at your phone/screen/TV at least 30 mins before retiring. You can read a paper-based book but no electronic devices.
Rule number three: no caffeine after 2pm (It doesn't matter if 'caffeine has no effect on you' - because it probably does.)
Rule number four: No food or snacks before bedtime - there should be a minimum of 1 hour post meal/snack before you go to bed.
Rule Five: If you find that you cannot sleep or you wake up and can't go back to sleep, instead of lying there feeling frustrated, get up and go out to your living room and read a book (paper-based NOT digital) with just a table lamp as a light source - no bright ceiling light.
The whole point of these rules are 1) to get your subconscious mind to understand that the bedroom is for sleeping (and 'relaxation') only. Bed = sleep and 2) to reduce any sources of stimulation (work issues/social media disagreements/forum discussion/global stupidity, digestion, blue light etc).
Do these things first for a few days and then see if you need to supplement with melatonin or other sleep aids.
"Both politicians and nappies need to be changed regularly, and for the same reasons."