icemaη;5241637 said:
I have had problems getting enough sleep on and off over the years. Over the past year or so it's gotten worse. I get less than 6 hours sleep on average. During the weekdays I have to make do with 4-5 hours. I wake up feeling like shit and yawn my way through the day. I keep myself awake and take a nap only if I can't absolutely make it. The idea being if I get to about 11pm without taking a nap, I can go to bed and get a good night's sleep. Problem is that by 11pm I'm not tired anymore and I'm up till 2 or so, continuing the vicious cycle.
So, experts of Tuz, do any of you guys have suggestions on how to improve my sleeping habits?
I had a similar issue until about a year ago that I would medicate with things like Benedryl and Tylenol PM. Then I started to exercise and started to wind down my day before I was getting tired. So if you know you can fall asleep at 11pm, then start winding down around 9pm or 10pm. Take a shower, do some stretching, drink a cup of sleepy tea, and turn off the electronics.
Also if you watch TV or surf the net before for bed, do that in your living room, not in the bed room. Because then your body will know that your bed is a place to relax and become tired. If you do things in your bed that make your eyes maintain attention, your body will think your bed is a workspace. If reading relaxes you then do it, but not on your phone or a backlit device. Since you are still struggling to sleep I would recommend starting your wind down a couple of hours before you want to be asleep. As your body becomes more accustomed to this change you can shorten your wind down time. Currently I shower, watch a netflix show, drink tea and then start my non-electronics wind down about 30 minutes before I want to be asleep.