Sleeping Problems

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thrifty++
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Re: Sleeping Problems

Post by thrifty++ » Wed Jul 18, 2018 6:18 am

My sleep is back in order.

The last three nights in a row I got tired and fell asleep easy and had uninterrupted sleep.

I have cut the caffeine down to 2 cups in the morning and thats it. And I think my sleep cycle realigned to local conditions. I think the time zone issue was a major contributor. I am essentially now sleeping when I was awake and awake when I was sleeping. Completely opposite time zones. So I think that was a big part of it. I am now adjusted. Also am no longer sick so thats helping too. Funnily enough I think it was also the stress of moving out of my place finishing my job and flying overseas that might have made the sleeps bad too. Even if at times I was not consciously stressed. I am finally feeling relaxed and settled into a place and have no sense of stress. So maybe that is why too.

I never seem to get 8 hour sleeps though. It more 7 to 7.5 hours. Maybe I am a person who is not meant to sleep that much. Or maybe I need to drop to one coffee a day!

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Gilberto de Piento
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Re: Sleeping Problems

Post by Gilberto de Piento » Wed Jul 18, 2018 9:18 am

I'm glad your sleep is better.
I never seem to get 8 hour sleeps though. It more 7 to 7.5 hours. Maybe I am a person who is not meant to sleep that much. Or maybe I need to drop to one coffee a day!
Is 7 to 7.5 hours enough sleep? Or are you still tired? As I get older I'm finding I need less and less sleep. Sometimes I am still very tired though so I don't know if I am getting the right amount or not.

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prognastat
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Re: Sleeping Problems

Post by prognastat » Wed Jul 18, 2018 9:37 am

thrifty++ wrote:
Wed Jul 18, 2018 6:18 am
My sleep is back in order.

The last three nights in a row I got tired and fell asleep easy and had uninterrupted sleep.

I have cut the caffeine down to 2 cups in the morning and thats it. And I think my sleep cycle realigned to local conditions. I think the time zone issue was a major contributor. I am essentially now sleeping when I was awake and awake when I was sleeping. Completely opposite time zones. So I think that was a big part of it. I am now adjusted. Also am no longer sick so thats helping too. Funnily enough I think it was also the stress of moving out of my place finishing my job and flying overseas that might have made the sleeps bad too. Even if at times I was not consciously stressed. I am finally feeling relaxed and settled into a place and have no sense of stress. So maybe that is why too.

I never seem to get 8 hour sleeps though. It more 7 to 7.5 hours. Maybe I am a person who is not meant to sleep that much. Or maybe I need to drop to one coffee a day!
Glad to hear you're feeling better and getting you much needed sleep again.

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bryan
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Re: Sleeping Problems

Post by bryan » Wed Jul 18, 2018 2:52 pm

Exercise definitely helps with "energy", sleep regulation.

Consider naps? If for jet lag, limit to ~45m.
thrifty++ wrote:
Wed Jul 18, 2018 6:18 am
I never seem to get 8 hour sleeps though. It more 7 to 7.5 hours. Maybe I am a person who is not meant to sleep that much. Or maybe I need to drop to one coffee a day!
When one sleeps and for how long is an interesting thing, since it seems to vary so much (but also not so much) between people. I can predict within +-15m of when I will wake up naturally the next morning, about 8.5 hours out. In retired life (or any time I didn't need to set an alarm to be somewhere), I usually stay up late: can't recall the the last time I went to sleep before midnight; after 4am was a week ago. Even while not retired I would tend to just shorten my sleeping hours instead of adjusting my bedtime (e.g. 5am every weekday still meant around midnight + a few naps during the week).

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theanimal
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Re: Sleeping Problems

Post by theanimal » Thu May 16, 2019 8:24 pm

I've faced the same problems as the OP the last few weeks and can't seem to figure out the problem. I have a fancy fitness tracker which tracks my sleep, including phases, and overall sleep time has been down and my REM sleep has been minimal to near non existent. At first, I thought it was mainly due to their being tons of light up here now and not really getting dark, but I moved my bed and darkened my sleeping area with no improved results.
I go to bed at the same time every night and wake up at the same time every morning.
I don't drink alcohol and rarely consume caffeine.
I don't drink 2 hrs before bed and stop eating 3 hrs before.
I don't look at screens in the last hour, and usually not within the last 2. Starting 2 hrs before all my devices turn on the blue light filter.
I exercise every day and most often earlier in the day.
No changes in diet.

I'm left thinking the only variables are temperature and my mattress. I spent most of the past few years sleeping on a sleeping pad or tatami mat directly on the floor. In March, I got a matress but I think it's too soft as I don't think its been more than a handful of times that I've slept through the night without waking up at least once since getting it. Otherwise im not sure.

And ideas?
Last edited by theanimal on Thu May 16, 2019 9:31 pm, edited 1 time in total.

daylen
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Re: Sleeping Problems

Post by daylen » Thu May 16, 2019 8:32 pm

Anxiety?

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theanimal
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Re: Sleeping Problems

Post by theanimal » Thu May 16, 2019 9:17 pm

Negative. Very low stress right now.

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Ego
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Re: Sleeping Problems

Post by Ego » Fri May 17, 2019 12:14 am

The first thing to come to mind is the observer effect.
How new is the sleep tracker? Take it off for a few nights and see how you feel.

Also, I try to move in the opposite direction wrt comfort when experiencing a challenge like this. Rather than removing light, noise or discomfort, I add it. Mrs. Ego loves me for it.

Try your thermarest and sleeping bag on the floor. See what happens.

Back in the day I envied my sf roommates who could sleep anywhere and wake up ready to go. I figured it was a learnable skill. I've been a bit skeptical of the whole sleep measuring phenomenon as it makes people believe they need a pristine environment. But what do I know?

thrifty++
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Re: Sleeping Problems

Post by thrifty++ » Fri May 17, 2019 6:08 am

I have worked out what my problem is.

I have all the best sleep hygiene habits. And this all helps. But I have a physiological problem. I have a nasal obstruction which is far worse when sleeping. So almost the whole night I breathe through my mouth. My mouth and throat gets sore and dry and causes me to wake up then I eventually cant get back to sleep. Also it causes me to snore on rare occasions which also wakes me up too. Also sometimes when I try to breathe through my nose sometimes this will wake me up too. So I am arranging surgery to fix the obstruction. I really cant wait until its done.

I also downloaded an app called snorelab which I can use to track my sleeping and record my sleep time. And listen to myself. God its quite horrendous. There is very little snoring but lots of heavy mouth breathing. Maybe you could download the app and see if that helps. Maybe there is something physical in your case like mine. When you listen to yourself sleeping you can really hear what the problems are.

What is it that you are using that allows you to track your sleep mode? That sounds awesome. I would love to know that level of detail

bigato
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Re: Sleeping Problems

Post by bigato » Fri May 17, 2019 4:20 pm

I followed all the advice out there on this, tested every hypotesis, and a lot of things made same degree of difference, but not enough to get me back to my previous state of sleeping well. And then this year I finally found the two culprits, which may not be your case off course. After I changed those, all those other secondary advice that made a small difference, is irrelevant. I can drink coffe if I want, look at screens late if I want, not do any exercise, etc, and yet I sleep very well now.

The two things that did it for me are probably not even relevant to you, but this pattern of how a lot of stuff may influence it to a secondary degree, but only one or two main reasons are the real root causes, was something that I was not expecting to find. Looking back now, it seems obvious that whenever you face a complex problem that is hard to solve, this pattern is likely to emerge.

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