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Sleep Problems//Need More Consistent Sleep

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Posted 9/27/2018 6:14 PM (GMT 0)
Hello Everyone,

I am 27 year old male and in pretty good shape. Throughough the years, i have struggled with getting enough sleep. Its not that I cant fall asleep but rather having a set bedtime. Some nights I get good sleep and other nights I get very little like last night (4 hours ughhh). On the weekends, sometimes I'll crash and sleep for like 9 hours.

I feel like I have a handle of every other part of my life. I eat right, and exercise. I think the issue is that I have caffeine sometimes a few hours before bed and that disrupts my sleep.

How can I develope a stricter sleep schedule?
Posted 9/28/2018 11:24 AM (GMT 0)
Hi

I have the same problem.

I would suggest that the first thing you do in cut out the caffeine a few hours before bed I only drink coffee in the morning then switch to decaf in the afternoon.

Don't use any screens such as phone, computer, tv half an hour before bed and definitely not whilst in bed, When you goto bed make sure your bedroom is the right temperature the lower the better. If you wake up and can't get back to sleep get up out of bed and read for a bit until you feel tired again then you can go back to bed.

I hope this helps.

Keep us posted.

Hibee
Posted 10/6/2018 3:51 AM (GMT 0)
Hi TMo,

You might try setting an alarm clock a half hour or so before your scheduled bedtime. Pick a time that will give you time to wind down and be ready for bed. Maybe read a bit before you go to bed. That helps me unless I get into a book I can't put down. That doesn't happen often. Maybe a small cup of herbal tea an hour before bedtime.

Are you taking any medications that might interrupt with your resolve to go to bed on time? I have one I can't take after about 2 or 3 in the afternoon or I'll be up til dawn. Do you have a friend to you can call before your bedtime. It makes you accountable to someone. Or maybe a friend can call you and remind you it's nearing your bedtime. You can get on here each night an hour before bedtime, while you have that cup of tea, and read others posts. When I read what others are going through it often makes me grateful that what I deal with isn't worse. These are just some random thoughts that are going through my head. If those who post put out enough ideas you might just find one that will work.

Warmly,
Chutz
Posted 10/7/2018 1:57 PM (GMT 0)
Hi! I’ve been on a sleep schedule for years. It was relatively easy for me because all I had to do is remember how I felt when I didn’t get enough sleep and I hated it when I would sleep away a day to catch up on my sleep! I have always told my kids that life is made up of choices. You make good choices and you life will be far smoother. I go to bed between 10 and 11 PM and am up between 6:30 and 7 AM. I don’t even need my alarm clock now because my body is used to waking up then. I still set an alarm but wake up right before it is to go off.

I don’t drink caffeine after noon. It definitely will keep me awake and, caffeine is a diuretic and will make you get up in the middle of the night to use the bathroom. Tea, I think, is worse than coffee in this aspect, but tea is my choice of beverage.

I know they say not to watch TV when you go to bed but I can’t get to sleep if I don’t have the TV on. My husband started that habit with me 49 years ago. Now, if I try to go to sleep with the TV off, my brain kicks in and I can’t shut my brain off! So I always have the TV in my bedroom on when I go to bed and am generally asleep in ten minutes. What is on TV is boring compared to what my brain will get me thinking about. 😁. We have talked about sleep schedules in the fibro forum, which I moderate, and quite a few members need the TV on to fall asleep so I’m not alone.

Lastly, don’t eat late in the evening. That can keep you awake also.

I hope this will help you and that you make the right choices. Sleep is very important for good health.
Sweet dreams! 💤 😴

Sherrine
Posted 10/13/2018 11:19 AM (GMT 0)
hi

my sleep schedule is a mess aswell.

I've been using the tv station that has 24/7 music with no commercials. it acts as white noise which is something i very much need.

i've tried natural medication, stuff that increases Melatonin. i've tried over the counter stuff. sometimes one works better other times it switches. I have no idea why.

for stricter scheduales, like the others have said, setting phyisical reminders is good. it works better for me to have both a mechanical and person reminding me. sometimes i just want to hit snooze on a mechanical device and wait. which turns into waiting hours or days.
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