sleep hygeine

[chamaeleonsky]

I've always been a tired person and my sleep has changed over the years. Right now, I don't have any trouble falling asleep but I wake up exhausted and can't stay awake, even with coffee and Rx stimulants. I would nap all day if I could. Lots of people talk about sleep hygeine but I don't really have trouble falling asleep. Will it help me sleep deeper? I go to bed at a pretty consistent time (10 PM), I've tried to wake up consistently at 7 AM like I have to do most days for school but on days I don't leave for school I fall right back asleep on the couch. If I'm at school, I often just fall asleep in class instead.

here is a typical night on normal mode:  (The thick bar at 7 am is to let my dog out, the others I definitely didn't get out of bed)

And a typical night on sensitive mode.

Any recommendations on how to sleep deeper?

[PamelaHazelton]

Have you been to the doctor about this? Blood tests will determine if you have an underlying condition (depression, thyroid issues, etc.). How long have you been using the Fitbit? Perhaps a few weeks of reaching the recommended goals (i.e. 10,000 steps may help). But if it doesn't, see the doc. They might also want to do a sleep study.

[chamaeleonsky]

I completely forgot to mention. I have an appointment for a sleep consult but they are booked until April so I was looking for advice in the meantime. I definitely don't get the recommended steps, I am stuck in class 8 hours a day and even when I hit the elliptical during lunch I don't always hit 5,000. I don't seem to sleep better after days at the gym (30 min on elliptical and 30 min strength training at least), but maybe that still isn't enough. Unfortunately, I just don't realisitically have time to do more.

I have been to the doctor for other tests. I am diagnosed bipolar and sleep better since I have been medicated. I used to also have trouble falling asleep and the meds helped that a lot. I have an appointment with my psychiatrist in a few months, I can bring it up to her. My bloodwork shows no abnormalities.

[PamelaHazelton]

A sleep study will help. In the meantime, try a few things in the evenings before going to bed:

- no caffiene

- try drinking a good mint tea or lemon grass

- tire the dog out (to help him/her sleep through the night)

- try stretching before bed and definitely after you wake up

- when you wake up, try to drink 10 to 16 oz of water (don't chug, just drink it over the first half hour) - your body needs water in the morning

Hope this helps.

[chamaeleonsky]

I never have coffee after noon, usually done by 10.  Unfortunately, the pup knows that I get up at 7 most days so she wakes up at that time even if I don't have to. She sleeps quietly through the night otherwise.

I'll be honest, I'm skeptical that mint tea or stretching will help. Is that what worked for you?

[lonerchick]

I would recommend an earlier sleep time. Going to bed an hour earlier has helped me. Have you tried a natural sleep like melatonin? I like it because its gentle unlike a sleeping pill.

[betpchem]

How comfortable is your bed? I wonder if it's something simple like that keeping you from sleeping deeply. Maybe play with the temperature in your room, the softness/hardness of the bed, your pillow, that sort of thing. 

[chamaeleonsky]

My bed is nice and comfy, I spent a lot of time choosing it. I use a thin pillow, if I use anything else it kills my neck.

[kelfran]

Pardon the personal question but do you sleep alone or is there a spouse, sig other or pet moving around in the bed? Even when my dog is in the same room and sleeping on the floor, her snoring can wake me numerous times. That can destroy your restful sleep. 

[chamaeleonsky]

heh, yes. my boyfriend, dog and 2 cats are in the bedroom. all of them sleep much sounder than me though.