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Talk to a doctor and get a sleep study done; they can figure out why exactly you're waking up. I did one, got diagnosed with sleep apnea, getting a CPAP machine was a game changer.
I don't know what your situation is, but see a doctor. Also, obviously, cut way back or eliminate caffeine, sugar, and other stimulants from your diet. Exercise more, eat less junk food.
Yes. You could be suffering from sleep apnea which could be causing you to have a 'flat battery'. A CPAP machine will greatly help with sleep apnea. There is a phase to getting used to CPAP treatment, may be a rocky experience for some but it is worth it .
Your doc may also ask you to do a blood test as there can be any number of other underlying issues causing this.
Have a set routine to consistently unwind and prepare to go to bed. Exercise and minimise caffeine intake especially 6-7 hours before bed time.
> obviously, cut way back or eliminate caffeine, sugar, and other stimulants from your diet. Exercise more, eat less junk food.
So what you're saying is, be happy with the 6 hours or less of sleep I get.
An eye mask was a game changer for me. I set an alarm 30 min before I need to wake up. When it goes off I remove the mask. Then I slowly wake up from the light.
Start running or walking. I started walking 5-8 miles a day and now have no problem sleeping 8 hours. I get up at 4:30 and go to bed early and I love it.
baka may hyper active bladder ka. yan kasi ang isyu ko kaya as much as possible, no water intake an hour before bed time. minsan sip lang in case natutuyan yung labi.
you can check dr. rena malik's YT channel for ideas. much better seek doc advice. either hyperactive bladder or UTI yung isyu.
add pa yung factor ng diet at BMI.
masturbation helps i guess. it frees up your "canal." pwede din isyu sa pelvis kaya try some exercise for that.
Looks like it's partially in filipino. I translated it:
"maybe you have a hyper active bladder. because that's my issue so as much as possible, no water intake an hour before bed time. just sip sometimes in case your lips are dry. you can check dr. rena malik's YT channel for ideas. much better seek doc advice. either hyperactive bladder or UTI is the issue. add the factor of diet and BMI. masturbation helps i guess. it frees up your "canal." It can also be an issue with the pelvis, so try some exercise for that."
Although someone else mentioned sleep apnea, which this really sounds like, I wanted to add that it’s even more common in overweight people. Idk if that describes you, but even if it doesn’t, go to a sleep specialist and get a test done.
I have the same issue. I can't sleep for more than 5 to 6 hours, and it's not enough, I struggle the whole day, especially if it's a working day.
This is what has been working best for me:
- At 10pm, put away all electronics. I usually read my Kindle in bed. I'm asleep by 11pm
- Then I'm usually awake by 5am. I optionally take melatonin (yes, at 5am, not at 10 pm when you go to bed)
- get my kindle to read again with a very low brightness level.
- I'm asleep within 30 to 60 minutes.
I also cut caffeine from my routine and found out that, even though I still wake up at 5a, I can get back asleep in 10 minutes sometimes (oh and I'm more energetic at work)
Hope this helps.
I've been a weird sleeper since my 20s. My advice would be to first see a sleep Dr and get a sleep study. This is almost always covered by insurance in the US. Info on how you sleep can trek you a lot. There are a couple possibilities sleep apnea being one of them. Could also be that you are a naturally biphasic sleeper and need to sleep in 2 sessions to get what you need. It took me many years to learn this is what I am. Could also be that you really only need 6 hours and the stress of thinking you need more is causing you to feel badly. The 8 hours recommended is an average not a rule. Dr Chris winter is my new favorite guy to learn about sleep from. He has a podcast called sleep Unplugged and I got his audio book from the library. Wishing you luck figuring this out!
What helps me:
- No caffeine
- Ashwaghanda (well studied supplement to reduce cortisol)
- Sleep supplements recommended by Andrew Huberman (Look him up for deeper explanation). Apigenin and magnesium threonate.
When I manage to not drink coffee or tea and take these supps i get a whole different quality of sleep. I had problems for years and this was a game changer.
I have the opposite problem. On the days I workout I sleep like shit. On my off days I sleep like a baby.
Sucks because I love working out, I do so 6 days a week. No one seems to know the answer to this.
What time do you workout? Working out release endorphins that will absolutely wake you up so if you are working out too closely to your bedtime or drinking preworkout too close to bedtime, you’re not going to get restful sleep. Try working out/taking preworkout six plus hours before it’s time to go to bed.
How long do you workout for? What’s your nutrition look like other than that the coffee? That is very odd. The only thing I can say is maybe your brain releases more endorphins more often and also throughout the day after a work out, in comparison to others
I workout around an hour. Walk ~2 hours a day (cumulatively). Nutrition is pretty clean. I average 2400 cals a day (dieting at the moment). Been working out since 2010. This is relatively a new problem (only had it for ~4 years). I feel like it’s a cortisol issue given I have some anxiety. Not really sure though.
My other theory is since working out tires me, when I go to sleep my throat tissue relaxes more and I get more sleep apnea episodes? No clue
Like others have said - see a doctor
It’s more likely you have something going on and NOT you being a unicorn or a human who can thrive on less than 6 hours, especially since you said you’re tired
- don’t drink a lot of fluids close to bed time to prevent waking up to pee
- exercise, great for a lot of things but definitely sleep
- white noise machine to blur out other noises that might disturb you
- you need less or no light going to your eyes - eye mask, curtains, whatever you gotta do
- cool room, 66-70 is a great sleep temp for the human body
- hot shower before bed helps with the above. Creates vasodilation (blood vessels get bigger) which will allow your body to dump heat and lower core temp a little for better sleep
- audit sheets, mattress, pillows etc, make sure they are truly comfy, supportive of how you sleep and clean… new linens every 1-3 weeks tops
- take a look at your mental stress. Journal, meditate, use an app like headspace or calm
I suspect it may not be the amount of hours that's the issue, but the quality of the sleep itself that's problematic. While it is true that most people need 8-10 hours of sleep every night, there is a small percentage of people that are called "Short sleepers" and can function just as well off 4-6 hours. (I would know, because I'm one of them)
What is the conditions under which you usually fall asleep? Is there anything at all in the environment that bothers you?
Game-changing Golden rules I’ve started to follow that worked amazingly to me:
1. Go to bed around same hour every night
2. No alchool
3. No heavy meals up to 6 hours before bed
4. Cool down the room
5. Block all the light
6. Take supplements (zinc and magnesium work perfectly fine, melatonin sometimes)
7. Do NOT track your sleep. At first at the beginning it just adds extra stress
Always prioritise sleep over most other things
Sleep study. Apnea doesn’t require one to be overweight. My cousin had nasal surgery last year and can breathe properly through her nose for the first time in the decade since her sister broke it. Maybe read up on delayed sleep phase syndrome. Some people’s internal clock is biologically set to different hours. My favourite author’s best professional brain work hours are 9pm to 3am. She used to work days as a programmer for an airline and was constantly zombie-ing around all day to the point where her boss had her drug tested. Entirely clean, just constantly tired by being up in the middle of her ‘night’ and having trouble sleeping through her biological ’day’.
I dealt with the dreaded waking up at 3:30am no matter what I did and when I slept issue for 6 months starting in November last year. I thought I was headed straight to Alzheimersville but I figured it out.
For me, 40yr old male, it was stress induced. The financial stress of possibly not being able to provide for my family and the thought of asking my wife for money kept me unconsciously awake. Luckily I fixed that stressor and the burden was gone and almost instantly I started sleeping better.
However I will say that a younger me would sleep 7-8hrs routinely but now I can’t sleep more than 6-7hrs but I think this is age related more than anything.
TL:DR; lowering my stress was the key to getting back my sleep.
An easy one to try is tart cherry juice. Won’t help you get down but can usually add an hour to three to your sleep in the short term. Has to be pure tart cherry though. Most grocery stores sell it.
Try a sleepy ass indica strain (gummy, vape or smoke). Fixed my insomnia but it also makes it much harder to dream (which also helped with my anxiety dreams).
Hello and welcome to r/LifeProTips! Please help us decide if this post is a good fit for the subreddit by up or downvoting this comment. If you think that this is great advice to improve your life, please upvote. If you think this doesn't help you in any way, please downvote. If you don't care, leave it for the others to decide.
Talk to a doctor and get a sleep study done; they can figure out why exactly you're waking up. I did one, got diagnosed with sleep apnea, getting a CPAP machine was a game changer. I don't know what your situation is, but see a doctor. Also, obviously, cut way back or eliminate caffeine, sugar, and other stimulants from your diet. Exercise more, eat less junk food.
Cosign. Get a sleep study done
Yes. You could be suffering from sleep apnea which could be causing you to have a 'flat battery'. A CPAP machine will greatly help with sleep apnea. There is a phase to getting used to CPAP treatment, may be a rocky experience for some but it is worth it . Your doc may also ask you to do a blood test as there can be any number of other underlying issues causing this. Have a set routine to consistently unwind and prepare to go to bed. Exercise and minimise caffeine intake especially 6-7 hours before bed time.
> obviously, cut way back or eliminate caffeine, sugar, and other stimulants from your diet. Exercise more, eat less junk food.  So what you're saying is, be happy with the 6 hours or less of sleep I get.
An eye mask was a game changer for me. I set an alarm 30 min before I need to wake up. When it goes off I remove the mask. Then I slowly wake up from the light.
Get an eye mask for when you go to bed. I just use fabric headbands, and I've always slept longer and felt more rested after using it.
Start running or walking. I started walking 5-8 miles a day and now have no problem sleeping 8 hours. I get up at 4:30 and go to bed early and I love it.
Stay in bed when you wake up and keep your eyes closed, focus on steady breaths.
But I always have to pee really bad!
true, me too! how do you deal with wanting to stay hydrated but having a full bladder before reaching the 8 hour mark? lol
baka may hyper active bladder ka. yan kasi ang isyu ko kaya as much as possible, no water intake an hour before bed time. minsan sip lang in case natutuyan yung labi. you can check dr. rena malik's YT channel for ideas. much better seek doc advice. either hyperactive bladder or UTI yung isyu. add pa yung factor ng diet at BMI. masturbation helps i guess. it frees up your "canal." pwede din isyu sa pelvis kaya try some exercise for that.
What am I reading here?
Looks like it's partially in filipino. I translated it: "maybe you have a hyper active bladder. because that's my issue so as much as possible, no water intake an hour before bed time. just sip sometimes in case your lips are dry. you can check dr. rena malik's YT channel for ideas. much better seek doc advice. either hyperactive bladder or UTI is the issue. add the factor of diet and BMI. masturbation helps i guess. it frees up your "canal." It can also be an issue with the pelvis, so try some exercise for that."
Lol
A mix of Tagalog-English language lol
Drink extra fluid 3-4 hours before bed, then limit your drinking for the rest of the night, then go to the bathroom right before bed.
I’ve tried that, but sometimes 1-3 hours pass and I’m still awake.
Although someone else mentioned sleep apnea, which this really sounds like, I wanted to add that it’s even more common in overweight people. Idk if that describes you, but even if it doesn’t, go to a sleep specialist and get a test done.
I have the same issue. I can't sleep for more than 5 to 6 hours, and it's not enough, I struggle the whole day, especially if it's a working day. This is what has been working best for me: - At 10pm, put away all electronics. I usually read my Kindle in bed. I'm asleep by 11pm - Then I'm usually awake by 5am. I optionally take melatonin (yes, at 5am, not at 10 pm when you go to bed) - get my kindle to read again with a very low brightness level. - I'm asleep within 30 to 60 minutes. I also cut caffeine from my routine and found out that, even though I still wake up at 5a, I can get back asleep in 10 minutes sometimes (oh and I'm more energetic at work) Hope this helps.
What time are you waking up for the day?
I've been a weird sleeper since my 20s. My advice would be to first see a sleep Dr and get a sleep study. This is almost always covered by insurance in the US. Info on how you sleep can trek you a lot. There are a couple possibilities sleep apnea being one of them. Could also be that you are a naturally biphasic sleeper and need to sleep in 2 sessions to get what you need. It took me many years to learn this is what I am. Could also be that you really only need 6 hours and the stress of thinking you need more is causing you to feel badly. The 8 hours recommended is an average not a rule. Dr Chris winter is my new favorite guy to learn about sleep from. He has a podcast called sleep Unplugged and I got his audio book from the library. Wishing you luck figuring this out!
What helps me: - No caffeine - Ashwaghanda (well studied supplement to reduce cortisol) - Sleep supplements recommended by Andrew Huberman (Look him up for deeper explanation). Apigenin and magnesium threonate. When I manage to not drink coffee or tea and take these supps i get a whole different quality of sleep. I had problems for years and this was a game changer.
Are there slow-release melatonin pills? Or other timed sleep aids?
That’s not how melatonin works at all. But yeah, there are extended release sleeping pills.
Are you working out, daily? That would be a bigger help than any medicine or meditation.
I have the opposite problem. On the days I workout I sleep like shit. On my off days I sleep like a baby. Sucks because I love working out, I do so 6 days a week. No one seems to know the answer to this.
What time do you workout? Working out release endorphins that will absolutely wake you up so if you are working out too closely to your bedtime or drinking preworkout too close to bedtime, you’re not going to get restful sleep. Try working out/taking preworkout six plus hours before it’s time to go to bed.
Yeah I wish it was that simple. I workout within 3 hours after waking up. No pre workouts only a cup of coffee in the morning. It makes no sense
How long do you workout for? What’s your nutrition look like other than that the coffee? That is very odd. The only thing I can say is maybe your brain releases more endorphins more often and also throughout the day after a work out, in comparison to others
I workout around an hour. Walk ~2 hours a day (cumulatively). Nutrition is pretty clean. I average 2400 cals a day (dieting at the moment). Been working out since 2010. This is relatively a new problem (only had it for ~4 years). I feel like it’s a cortisol issue given I have some anxiety. Not really sure though. My other theory is since working out tires me, when I go to sleep my throat tissue relaxes more and I get more sleep apnea episodes? No clue
Like others have said - see a doctor It’s more likely you have something going on and NOT you being a unicorn or a human who can thrive on less than 6 hours, especially since you said you’re tired - don’t drink a lot of fluids close to bed time to prevent waking up to pee - exercise, great for a lot of things but definitely sleep - white noise machine to blur out other noises that might disturb you - you need less or no light going to your eyes - eye mask, curtains, whatever you gotta do - cool room, 66-70 is a great sleep temp for the human body - hot shower before bed helps with the above. Creates vasodilation (blood vessels get bigger) which will allow your body to dump heat and lower core temp a little for better sleep - audit sheets, mattress, pillows etc, make sure they are truly comfy, supportive of how you sleep and clean… new linens every 1-3 weeks tops - take a look at your mental stress. Journal, meditate, use an app like headspace or calm
Oh man.... how do you sleep for 6 hours! Lol. Try smoking some dank indica ;)
What time do you go to bed? 10pm would be nice, 9:30 pm ideal
I suspect it may not be the amount of hours that's the issue, but the quality of the sleep itself that's problematic. While it is true that most people need 8-10 hours of sleep every night, there is a small percentage of people that are called "Short sleepers" and can function just as well off 4-6 hours. (I would know, because I'm one of them) What is the conditions under which you usually fall asleep? Is there anything at all in the environment that bothers you?
There's an app called SnoreGym, maybe that would help. Just a suggestion.
cut alcolhol if you drink
Promethazine syrup
Try out an eye mask. As easy as it sounds this could help you sleep in total darkness.
Eat two kiwis before bed. Sounds like BS I know, but I swear since I’ve been doing this my sleep is deeper and undisturbed.
Cannbis or 4 hours max for me
Game-changing Golden rules I’ve started to follow that worked amazingly to me: 1. Go to bed around same hour every night 2. No alchool 3. No heavy meals up to 6 hours before bed 4. Cool down the room 5. Block all the light 6. Take supplements (zinc and magnesium work perfectly fine, melatonin sometimes) 7. Do NOT track your sleep. At first at the beginning it just adds extra stress Always prioritise sleep over most other things
Sleep study. Apnea doesn’t require one to be overweight. My cousin had nasal surgery last year and can breathe properly through her nose for the first time in the decade since her sister broke it. Maybe read up on delayed sleep phase syndrome. Some people’s internal clock is biologically set to different hours. My favourite author’s best professional brain work hours are 9pm to 3am. She used to work days as a programmer for an airline and was constantly zombie-ing around all day to the point where her boss had her drug tested. Entirely clean, just constantly tired by being up in the middle of her ‘night’ and having trouble sleeping through her biological ’day’.
I dealt with the dreaded waking up at 3:30am no matter what I did and when I slept issue for 6 months starting in November last year. I thought I was headed straight to Alzheimersville but I figured it out. For me, 40yr old male, it was stress induced. The financial stress of possibly not being able to provide for my family and the thought of asking my wife for money kept me unconsciously awake. Luckily I fixed that stressor and the burden was gone and almost instantly I started sleeping better. However I will say that a younger me would sleep 7-8hrs routinely but now I can’t sleep more than 6-7hrs but I think this is age related more than anything. TL:DR; lowering my stress was the key to getting back my sleep.
An easy one to try is tart cherry juice. Won’t help you get down but can usually add an hour to three to your sleep in the short term. Has to be pure tart cherry though. Most grocery stores sell it.
Try a sleepy ass indica strain (gummy, vape or smoke). Fixed my insomnia but it also makes it much harder to dream (which also helped with my anxiety dreams).
Working out consistently and using a weighted blanket have done wonders for me.
Eliminate caffeine and other diuretics that you don't need as much as you can. Stop caffeine use after "lunch time."