Any suggestions to fix this? I follow a prety set sleep schedule, yet still have problems with slow sleep insomnia and have woken up at 4am two nights in a row now (after passing out at 11:30)..
Mine is caused by not eating enough, but I have a hyperactive matabolism that keeps me thin.
Certain tones can cause restlessness, check for appliances and other things that might make noise.
Temperature is very important, two cold and you can shiver yourself awake, two warm and you can sweat yourself into uncomfortability.
Noise is a big one for me. It's a pitch thing, and not volume though - I've slept through lightning hitting the fence outside my window, but used to wake up regularly to the ticking of the wall clock 10 ft away.
Of course the apnea doesn't help. Hopefully you don't have to worry about that. It's genetic, so check with a sleep specialist if it runs in the family and/or you're experiencing symptoms (waking up out of breath, excessive snoring)
Already been checked for apnea, i just have slow sleep insomnia and light sleep, which also leads to me rarely feeling truly rested
I've had this problem several times through my life, and each case seemed to be different, but all were detrimental to my well being and really, really sucked.
Try ear plugs. I found that I could sleep thru anything (including my snoring mate when camping, and my 3 alarm clocks 😕) but it was a necessity when the builders next door used to start at 5:30 and I was working night shift.
Also check out an app called 'smart alarm clock' from a company called validen. It maps your sleep patterns and shows you your sleep cycles in the night. The full version also records sounds that it hears (which is how I found out what was waking me in the middle of the night)
Oh also diet really makes a difference. Lower your sugar intake and avoid any energy drinks at least 6 hours before you need to sleep. I dot drink coffee or tea, so caffeinated drinks really hit me.
Good luck, I hope you figure it out.
I have insomnia if I have caffeinated beverages or don't eat enough carbs at dinner
Whenever I have trouble sleeping, I try hard to keep my mind clear of thought. Ambient noise like a fan or something helps as well; I have a hard time sleeping in dead silence. And if all else fails, I listen to a song called
Take It Slow - Gladkill
^Strategically placed to be more noticed, hehe. the aforementioned tune is quite possibly the most chill and calming song I have ever come across. Some might disagree, but it's worth a try. just hit play, focus on the music and drift. Good luck, mate!
It sounds a little.. Sexual
Quote from: MisterJH on February 04, 2013, 06:35:57 PM
It sounds a little.. Sexual
hmm... never have I gotten that vibe. nor heard someone say that about it. hehe
I recommend taking what free time you have and doing cardio. I used to have trouble falling asleep, or staying asleep, but when I started working out I felt far more energetic during the day and went straight to sleep when I went to bed.
I second the cardio; however, I have found that rather than making me sleep it just helps stop the groggy feeling during the day. Also, I don't know how true this is but I've heard that it is better to sleep twice a day (awake 8hrs, sleep 4, awake 8, and sleep 4) although that hardly works if you are employed I suppose. Last idea is my grandpa's, he somehow only thinks about sleep and nothing else and always passes out in about 5 minutes. Good luck.
From our fatigue management training at work (I work on a 24hour mine site) we learnt that sleep generally cycles in 90 minute rotations. So if you have to sleep or power nap for a short amount of time, do it in multiples of 90mins.
Pre sleep activities are important. Any screen related activities can stimulate a mind for some time even after the poiwer button is off. I recommend an hour or two media blackout before bed. And the exercise during the day is key. It will cause you to sleep deeply.
Quote from: Langku on February 05, 2013, 02:09:34 AM
Pre sleep activities are important. Any screen related activities can stimulate a mind for some time even after the poiwer button is off. I recommend an hour or two media blackout before bed. And the exercise during the day is key. It will cause you to sleep deeply.
Translation: don't take imtg to bed with you.
But this is definitely true. My girlfriend likes falling asleep to the tv on, but never sleeps well. I can barely sleep at all if she has it on. Thankfully she is getting out of that habit.
How does she do that?? I get pissed if someone leaves the tv on when they go to sleep. I have never been able to fall asleep with it on :o
Quote from: Johng4490 on February 05, 2013, 11:10:51 AM
Quote from: Langku on February 05, 2013, 02:09:34 AM
Pre sleep activities are important. Any screen related activities can stimulate a mind for some time even after the poiwer button is off. I recommend an hour or two media blackout before bed. And the exercise during the day is key. It will cause you to sleep deeply.
Translation: don't take imtg to bed with you.
But this is definitely true. My girlfriend likes falling asleep to the tv on, but never sleeps well. I can barely sleep at all if she has it on. Thankfully she is getting out of that habit.
Nooooooo!! Must have imtg!