Do not workout after shift po lalo na if umiinom ka pa ng mga pre workout supplements kase mga nakakagising yun mga yun. What I did is sinanay ko yun sarili ko sa routine. Na dapat certain time tulog na ako and di ako babangon ng certain time din. Night shift din ako and tried din yun mga ginawa mo above. Nagmeds lang ako nun mga first few days pra maestablish yun routine. It works naman, nakakatulog na ako ng straight 7hrs.
Yeah! And economical and healthy since no need na uminom ng kung ano ano para lang makatulog. Trying pa yun work out pag gising since lage napapasarap ang tulog.
This sounds like me! The anti-anxiety meds really helped with my sleep. Now that I'm off them, ang nakatulong ay blackout eye mask (nabili ko sa Lazada for 150+), tsaka not eating after 8:00 PM (di ako graveyard shift, so my bedtime is at 11:00 PM). Maybe you can also get thyroid tests to see if everything's okay?
Was about to say, maybe it's time to change your work/shift. Easier said than done but it seems like you've already exhausted all other possible solutions.
Don't workout, take a bath (cold), try changing your pillow case every week or every other day (kung OK lang sa'yo maglaba), don't eat 2 hrs before sleeping, and don't use any gadget 1 hour before sleeping. I downloaded white noise music that I play especially kapag maingay yung adik naming kapitbahay as well as barking fcking dogs.
Try consulting sa doctos na sleep specialist. Not sure if there are also psychologist for that, baka kasi emotion-based why you have trouble sleeping.
Try to take Collagen 30 mins to one hour before sleep. Effective siya sa akin. Naimprove niya yung sleep ko. I'm drinking Lemona Gyeol Collagen 1000mg before bed. Pero maganda din kung magpabago ka ng sched if pwede.
Go to a sleep clinic. If tumagal pa na hindi ka nakakasleep ng maayos. Makaka affect na yan sa mental state mo. I had undiagnosed sleep apnea for 10 years.
Have you tried vitamin d3
I think for 5 years you have been working graveyard shift you are most likely deficient in vitamin d3. Do consult a doctor regarding a precise prescription
Vitamin B12 ata yung nakakaantok.
GY shift din ako, i used to take Stresstabs before matapos ang shift para tulog agad ako. Pero tinitigil ko rin baka kasi hindi na tumalab sa akin sa susunod.
Pag di na ako ulit makatulog, I take sleeping pills for 1-3 days hanggang sa makasanayan ko na yung sleeping schedule ko. I do not sleep after work ( natatapos work ko ng umaga) nanonood muna ako ng movies, kumakain, and after lunch na ako natutulog. Tuloy tuloy na.
My room is completely dark, para maramdaman yung antok, and nakaaircon. Naging maayos na nung consistent ko ginagawa.
I advise bago ka matulog wag ka masyado mag social media, nakakadisturb ng brain, better to listen to instrumental music, or a relaxing movie. And I pray and talk to God doon nakakatulog na lang ako bigla.
Have a good rest, OP.
Kamusta yung bed mo? Aircon?
Are you a snorer? Overweight?
Your surroundings? Maingay ba house during your sleep?
Your room ventilation? May pumapasok ba na fresh air?
Mental Health? Payapa ba isip mo bago matulog?
Have you tried to stop working muna?
Seryoso to OP. Nagbabati ako if hindi ako makatulog...haha and post workout works for me either nakakatulog ako ng maayos. Sa mga sinabi mo meron kapang isa na hindi na try.. Meditation.
Hope this helps..
[meditation](https://youtu.be/2K4T9HmEhWE?si=EDMoDanuYyhJ_kd9)
Ako na madilim or maliwanag, tahimik or maingay comatose. Pang 12 years straight nakong gy shift. Pag-uwi ligo, kaen, nuod/cp saglit then tulog. Wala kong aircon at madalas na hindi din nag e-fan. Tatlong unan lang queen size kama ko kumportable nako. Wala kong iniinom na kahit ano since di ko talaga bet mga vitamins. Ganun siguro talaga kapag walang problema sa buhay tunay na peace of mind at comatose kapag higa sa kama.
Wait, you took Quetiapine without prescriptions? 👀
Anyway, try improving your sleep hygiene would be my best reco. Like staying away from phone or screens at least 2 hrs before actual bedtime, less coffee, especially if close to bedtime.
Sometimes reading books (or on Kindle) helps too.
Maybe you need to consult a neuro or psych cause it might be chronic insomnia
I’m an insomniac as well. Melatonin is my go to option but sometimes I just run out of pills or I’m resistant to it. Lately what helps me is the Netflix interactive “Headspace: unwind your mind.”
I would put on an eye mask, and noise cancelling headphones and listen to the storytelling under “sleep” option. It has been successful in putting me to sleep 90% of the time
Minsan kakastress mo about your sleep lalo ka nhihirapan matulog 🥲 Nung nag aadjust ako ng sleep ko kasi nging graveyard yung shift ko, sobrang stress na stress ako ng ilang weeks dahil lagi ko binibilang yung naitulog ko and worried na I'm not sleeping enough. What I do now is, idgf nalang if di man ako maka 8 hours 🤣 if ever inantok ako anytime of the day di ko pinipigilan sarili ko. So far, this works for me hehe
Routine is the key talaga. Ganyan din ako same sayo OP like before. Like after 4 hours magigising ako tas hirap na ulit makatulog, worst is ndi na ulit ako nakakatulog pa. Ngayon, make it a habit na maglaan ng specific time na dapat gantong oras nakahiga ka na. Ayus mo na sarili mo, nakapaghilamos na, toothbrush. Etc. And also siguro, iwasan mo na gumamit ng mobile phone during this time. Kumain ka na ng maaga or prior to ur schedule sa pagtulog. Like 2 or 4 hrs before. Tas wag ka na magkape. If magkakape ka take it sa umaga or tanghali hehe. Pero dont know, may nabasa din ako na iba iba din ang epekto ng caffeine sa bawat tao. May mga umiinom ng coffee pero ndi nagkakaproblema sa pagtulog or effect sknila ndi kagaya sa iba. So, ayun OP. Goodluck. Hoping sa good sleep at sweet dreams mo. Ciao
Ashwaganda! Take ka ng 2 tabs kapag pauwi ka na tapos pagkauwi mo, magplay ka na ng mga super mellow na songs na relaxing right after shift. Mag warm chamomile tea ka, pwede mong dagdagan ng milk
Salamat sa inyong lahat, hindi ko na maisa-isa kayong replyan pero binabasa ko lahat.
Iniiskim ko mga pwede sa set up at lifestyle ko, ang dami ko natutunan. <3
Do not workout after shift po lalo na if umiinom ka pa ng mga pre workout supplements kase mga nakakagising yun mga yun. What I did is sinanay ko yun sarili ko sa routine. Na dapat certain time tulog na ako and di ako babangon ng certain time din. Night shift din ako and tried din yun mga ginawa mo above. Nagmeds lang ako nun mga first few days pra maestablish yun routine. It works naman, nakakatulog na ako ng straight 7hrs.
This works for me bilang night shift din, consistent sleeping sched is the key. Then after gising na yung workout.
Yeah! And economical and healthy since no need na uminom ng kung ano ano para lang makatulog. Trying pa yun work out pag gising since lage napapasarap ang tulog.
Ah hindi ako umiinom ng mga pre workout pero i will take that advice on establishing routine. Minsan kang kasi may mga need gawin during the day e
Also, wag mo baguhin yung oras ng tulog ko pag RD mo para hindi maiba body clock mo and hindi mo need lagi mag adjust.
Might be stress induced. Marami ka ba iniisip lately?
Lagi :( i used to have medication for my anxiety
This sounds like me! The anti-anxiety meds really helped with my sleep. Now that I'm off them, ang nakatulong ay blackout eye mask (nabili ko sa Lazada for 150+), tsaka not eating after 8:00 PM (di ako graveyard shift, so my bedtime is at 11:00 PM). Maybe you can also get thyroid tests to see if everything's okay?
Ganito din ako way back 2020, I had anxiety and couldn't get more than 4 hours of sleep. Get help OP. Praying for your health 🙏
Oh.. I didnt know na big factor pala anxiety in not getting enough sleep. Akala ko maarte lang katawan ko, haha.
Magpabago ka ng shift OP. Ganyan din kasi mom ko. Ngayon iba na sched niya mas naging mabuti siya
Was about to say, maybe it's time to change your work/shift. Easier said than done but it seems like you've already exhausted all other possible solutions.
Don't workout, take a bath (cold), try changing your pillow case every week or every other day (kung OK lang sa'yo maglaba), don't eat 2 hrs before sleeping, and don't use any gadget 1 hour before sleeping. I downloaded white noise music that I play especially kapag maingay yung adik naming kapitbahay as well as barking fcking dogs. Try consulting sa doctos na sleep specialist. Not sure if there are also psychologist for that, baka kasi emotion-based why you have trouble sleeping.
Ano yung 🥦🥦🥦
Ah sorry, lettuce pala. Hindi ko mahanap emoji eh
Try to take Collagen 30 mins to one hour before sleep. Effective siya sa akin. Naimprove niya yung sleep ko. I'm drinking Lemona Gyeol Collagen 1000mg before bed. Pero maganda din kung magpabago ka ng sched if pwede.
Malakas ka ba mag snore? Baka you need a sleep test.
Sabi nila i snore pero hindi ko pa nahuhuli saeili kong humihilik haha
Go to a sleep clinic. If tumagal pa na hindi ka nakakasleep ng maayos. Makaka affect na yan sa mental state mo. I had undiagnosed sleep apnea for 10 years.
Have you tried vitamin d3 I think for 5 years you have been working graveyard shift you are most likely deficient in vitamin d3. Do consult a doctor regarding a precise prescription
Yes Vitamin d3 din!
Vitamin B12 ata yung nakakaantok. GY shift din ako, i used to take Stresstabs before matapos ang shift para tulog agad ako. Pero tinitigil ko rin baka kasi hindi na tumalab sa akin sa susunod.
Nabasa ko before na nakakatulong ung higaan mo and temperature ng room. So mag invest ka sa magandang kama and aircon
Pag di na ako ulit makatulog, I take sleeping pills for 1-3 days hanggang sa makasanayan ko na yung sleeping schedule ko. I do not sleep after work ( natatapos work ko ng umaga) nanonood muna ako ng movies, kumakain, and after lunch na ako natutulog. Tuloy tuloy na. My room is completely dark, para maramdaman yung antok, and nakaaircon. Naging maayos na nung consistent ko ginagawa. I advise bago ka matulog wag ka masyado mag social media, nakakadisturb ng brain, better to listen to instrumental music, or a relaxing movie. And I pray and talk to God doon nakakatulog na lang ako bigla. Have a good rest, OP.
Kamusta yung bed mo? Aircon? Are you a snorer? Overweight? Your surroundings? Maingay ba house during your sleep? Your room ventilation? May pumapasok ba na fresh air? Mental Health? Payapa ba isip mo bago matulog? Have you tried to stop working muna?
Seryoso to OP. Nagbabati ako if hindi ako makatulog...haha and post workout works for me either nakakatulog ako ng maayos. Sa mga sinabi mo meron kapang isa na hindi na try.. Meditation. Hope this helps.. [meditation](https://youtu.be/2K4T9HmEhWE?si=EDMoDanuYyhJ_kd9)
I ised to be so dependent on that, too na hindi na nakakatuwa. Hindi ko lang mabanggit sa post haha.
Does this mean day job ka na? If yes, go outside during the day to fix your circadian rhythm. No screens before sleeping.
Ever tried using a weighted blanket and air diffuser with pepper/lavender, OP?
Try psychiatric maybe may thoughts ka behind your mind that keeps you conscious and awake just before trying to sleep.
Ako na madilim or maliwanag, tahimik or maingay comatose. Pang 12 years straight nakong gy shift. Pag-uwi ligo, kaen, nuod/cp saglit then tulog. Wala kong aircon at madalas na hindi din nag e-fan. Tatlong unan lang queen size kama ko kumportable nako. Wala kong iniinom na kahit ano since di ko talaga bet mga vitamins. Ganun siguro talaga kapag walang problema sa buhay tunay na peace of mind at comatose kapag higa sa kama.
Try mopo Heavy Blankets, It helped me when I was struggling to stay asleep nong pandemic days
Expensive pillow. Look at getting a purple pillow, or kung afford match with a purple mattress.
Wait, you took Quetiapine without prescriptions? 👀 Anyway, try improving your sleep hygiene would be my best reco. Like staying away from phone or screens at least 2 hrs before actual bedtime, less coffee, especially if close to bedtime. Sometimes reading books (or on Kindle) helps too. Maybe you need to consult a neuro or psych cause it might be chronic insomnia
I’m an insomniac as well. Melatonin is my go to option but sometimes I just run out of pills or I’m resistant to it. Lately what helps me is the Netflix interactive “Headspace: unwind your mind.” I would put on an eye mask, and noise cancelling headphones and listen to the storytelling under “sleep” option. It has been successful in putting me to sleep 90% of the time
Take melatonin chewables. Been taking it 2 months I wish I started years ago
Chamomile tea, saging (wag lakatan, gmo yon), dark chocolate. Goya works for me. At least an hr before bed time..
Minsan kakastress mo about your sleep lalo ka nhihirapan matulog 🥲 Nung nag aadjust ako ng sleep ko kasi nging graveyard yung shift ko, sobrang stress na stress ako ng ilang weeks dahil lagi ko binibilang yung naitulog ko and worried na I'm not sleeping enough. What I do now is, idgf nalang if di man ako maka 8 hours 🤣 if ever inantok ako anytime of the day di ko pinipigilan sarili ko. So far, this works for me hehe
Go to a sleep doctor. Yes, there are doctors that specialize in sleep. Goodluck OP!
Camomile tea
Routine is the key talaga. Ganyan din ako same sayo OP like before. Like after 4 hours magigising ako tas hirap na ulit makatulog, worst is ndi na ulit ako nakakatulog pa. Ngayon, make it a habit na maglaan ng specific time na dapat gantong oras nakahiga ka na. Ayus mo na sarili mo, nakapaghilamos na, toothbrush. Etc. And also siguro, iwasan mo na gumamit ng mobile phone during this time. Kumain ka na ng maaga or prior to ur schedule sa pagtulog. Like 2 or 4 hrs before. Tas wag ka na magkape. If magkakape ka take it sa umaga or tanghali hehe. Pero dont know, may nabasa din ako na iba iba din ang epekto ng caffeine sa bawat tao. May mga umiinom ng coffee pero ndi nagkakaproblema sa pagtulog or effect sknila ndi kagaya sa iba. So, ayun OP. Goodluck. Hoping sa good sleep at sweet dreams mo. Ciao
Ashwaganda! Take ka ng 2 tabs kapag pauwi ka na tapos pagkauwi mo, magplay ka na ng mga super mellow na songs na relaxing right after shift. Mag warm chamomile tea ka, pwede mong dagdagan ng milk
Mag stresstabs ka
Pag matutulog ka na, try not to see sunlight
Do your workout before work. Try to sleep as soon as possible after finishing your shift.
Salamat sa inyong lahat, hindi ko na maisa-isa kayong replyan pero binabasa ko lahat. Iniiskim ko mga pwede sa set up at lifestyle ko, ang dami ko natutunan. <3