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Lifestyle : Sleep schedule and sleeping on the back

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    #1

    Lifestyle : Sleep schedule and sleeping on the back

    Hello!

    1) My current life situation allows me to sleep at any time I want - so it always ends up with me going to sleep at 5 AM and waking up at 2-3 AM. Sometimes later. Currently I'm kinda in-between, which is worse.
    Cutting down screen time and applying some discipline is an obvious answer, but I would still appreciate advice on the general approach.
    I tried two things :

    A) Going to sleep an hour or two later each day
    B) Not sleeping for a day and trying to push through the next one, going to sleep at an appropriate time.

    With A it's just hard to stop and establish a new regime. With B I always end up going to sleep mid-day. Sounds like a discipline problem, but it genuinely feels like my body goes zombie-mode and leads me to bed. Also feels bad as hell.
    Even if I reach some temporary equilibrium and get myself to sleep like a normal human being for 3 days or more - it's always "when" will I break, not "if".

    2) Sleeping on the back. Pretty self-explanatory - it clearly has enormous benefits, especially for a fat man like myself, but my body just refuses to go sleep-mode in that position.

    Any advice?
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    • 1 like
    #2
    You may have heard these things already, but the first thing people recommend if you're having sleep issues is to set up a good sleep space and practice good sleep hygiene.

    - set a specific bedtime and wake-up time and try to stick to them
    - use your bed only for sleep or sex (no reading, TV/movies/screens, etc)
    - no coffee, soda, or other obvious caffeine/sugar intake during the two hours before bedtime
    - no naps

    Those are some starting points. Obviously adjust as needed. You can also try melatonin or valerian root at bedtime if you need something to fall asleep faster.

    Good luck!
    • 4 likes

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      #3
      Thanks! I'll need it. We are talking about fixing a multi-year habit of going ballistic on my poor circadian rhythm.

      - "Setting" is easy. "Sticking with it" is another matter entirely... :.D
      - I allow myself some ASMR from time to time... And it helps, in a way, to sleep in the moment, but maybe cutting it out entirely will help with the bigger picture, ja. Will try.
      - Already on that!
      - None of those in my house.

      Using sedatives and hormones is an option... That I prefer to avoid without consulting with my physician. But the option itself completely eluded me. Needs pondering.
      • 2 likes

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        #4
        Great advice so far - also making sure you get bright light (ideally natural light) when you do wake up/intend to wake up. That helps jumpstart your circadian rhythm in your "morning." I like to wind down with a hot shower/bath before bed to lower cortisol and help promote better sleep.
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