Tips : How to Sleep Better

General Discussion on any topic relating to CPAP and/or Sleep Apnea.
bobby231
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Tips : How to Sleep Better

Post by bobby231 » Mon Apr 03, 2017 5:23 am

1. Try to go to sleep and get up at the same time everyday
2. Get as much natural sunlight as possible
3. Move vigorously during the day—don't sit for more than an hour
4. Limit caffeine, nicotine, alcohol, and big meals at night
5. Take time for relaxing activities before sleep
6. Create a calm and restful sleep environment

tan
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Re: Tips : How to Sleep Better

Post by tan » Mon Apr 03, 2017 9:11 am

bobby231 wrote:1. Try to go to sleep and get up at the same time everyday
Going to bed at 10pm and getting up at 8am still fits your advice, but staying 10hours in bed is most likely bad. Waking up and getting up at the same time everyday is a good habit

KenM
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Re: Tips : How to Sleep Better

Post by KenM » Mon Apr 03, 2017 12:53 pm

If you have a TV in your bedroom, get rid of it
Don't read in bed.
Don't watch TV in bed

you need to train your mind that when you climb into bed, its sleepy-time NOT, read a chapter or 2 or watch a sitcom. Do those activities in the living room where it belongs.

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Hannibal 2
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Re: Tips : How to Sleep Better

Post by Hannibal 2 » Mon Apr 03, 2017 3:13 pm

I can't live by all these rules!
Try to be sensible about sleep hygiene yes, but let's have fun in our lives sometimes too. Can't imagine being at a party and having to leave because it's bed time!
And what about romance? Is that dead too?

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palerider
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Re: Tips : How to Sleep Better

Post by palerider » Mon Apr 03, 2017 3:38 pm

Hannibal 2 wrote:I can't live by all these rules!
Try to be sensible about sleep hygiene yes, but let's have fun in our lives sometimes too. Can't imagine being at a party and having to leave because it's bed time!
And what about romance? Is that dead too?
Romance in the living room!

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Arlene1963
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Re: Tips : How to Sleep Better

Post by Arlene1963 » Mon Apr 03, 2017 3:44 pm

Hannibal 2 wrote:I can't live by all these rules!
Try to be sensible about sleep hygiene yes, but let's have fun in our lives sometimes too. Can't imagine being at a party and having to leave because it's bed time!
And what about romance? Is that dead too?
I so agree.

Reminds me of TS Eliot's "do I dare to eat a peach?"


D.H.
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Re: Tips : How to Sleep Better

Post by D.H. » Mon Apr 03, 2017 7:18 pm

tan wrote:
bobby231 wrote:1. Try to go to sleep and get up at the same time everyday
Going to bed at 10pm and getting up at 8am still fits your advice, but staying 10hours in bed is most likely bad. Waking up and getting up at the same time everyday is a good habit
People who sleep more than nine hours do have help health issues. However, from what I've been told, the problem is based on the underlying need to sleep too much, not the extra sleep time itself.

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Hannibal 2
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Re: Tips : How to Sleep Better

Post by Hannibal 2 » Tue Apr 04, 2017 5:58 am

Arlene1963 wrote:
Hannibal 2 wrote:I can't live by all these rules!
Try to be sensible about sleep hygiene yes, but let's have fun in our lives sometimes too. Can't imagine being at a party and having to leave because it's bed time!
And what about romance? Is that dead too?
I so agree.

Reminds me of TS Eliot's "do I dare to eat a peach?"
Really? I must read that sometime then

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raisedfist
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Re: Tips : How to Sleep Better

Post by raisedfist » Tue Apr 04, 2017 8:06 am

My worst habit is getting into bed early and browsing the web on my laptop or watching t.v. shows. I am so comfortable stretched out in bed .

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EdNerd
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Re: Tips : How to Sleep Better

Post by EdNerd » Tue Apr 04, 2017 8:19 am

I'm usually in bed by 11pm.
My alarm goes off at 4:15am.
Is that still okay?

Ed

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Hannibal 2
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Re: Tips : How to Sleep Better

Post by Hannibal 2 » Tue Apr 04, 2017 10:03 am

EdNerd wrote:I'm usually in bed by 11pm.
My alarm goes off at 4:15am.
Is that still okay?

Ed
No! You're breaking the rules!

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jnk...
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Re: Tips : How to Sleep Better

Post by jnk... » Tue Apr 04, 2017 10:13 am

bobby231 wrote:1. Try to go to sleep and get up at the same time everyday
2. Get as much natural sunlight as possible
3. Move vigorously during the day—don't sit for more than an hour
4. Limit caffeine, nicotine, alcohol, and big meals at night
5. Take time for relaxing activities before sleep
6. Create a calm and restful sleep environment
My personal understanding on these matters:

1. I believe that a number of experts now believe that getting up at the same time is more important than going to sleep at the same time. That is because the brain learns to begin your last long REM session based on when it thinks you are getting up.

2. Sunlight is especially important in the morning, if you want to help get all your internal clocks to sync.

3. No one can be vigorous all day, so it is best to get the exercise at a time that is not too close to bedtime.

4. Caffeine early may not be too bad. Nicotine is never good. Alcohol should not be too close to bedtime because that can trash your REM later in the night. Big meals should be four to six hours before bed if possible, especially for someone who tends to swallow air on PAP.

5/6. Slowing down gradually while dimming the lights a little at a time is a great way to let your brain know to wind down into restful sleep. It works best if you can avoid looking at a TV or computer or phone screen as you do it.
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chunkyfrog
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Re: Tips : How to Sleep Better

Post by chunkyfrog » Tue Apr 04, 2017 10:37 am

Rules-schmules!
How do you FEEL is the question one should ask.
If the sleep you get (in whatever situation you have) yields a refreshed, renewed, and invigorated next day,
you need not change a thing. Some people need significantly less sleep than suggested.
Sleeping too long could be a sign of underlying medical problems, requiring a doctor visit, etc.
If insomnia or feeling unrested is a problem--then you can pick something to change--
but something that is acceptable to your lifestyle.
Fixed rising times are useful for meeting work and school schedules.
Fixed early bedtimes are for children, the unwell or infirm, and the incarcerated.
Consistent bed and rise times of your own choosing are most beneficial.

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Lucyhere
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Re: Tips : How to Sleep Better

Post by Lucyhere » Tue Apr 04, 2017 11:01 am

Strict rules may work for some but not for all. I enjoy watching TV in bed, reading, being on the internet, etc. . My bed is the most comfortable place in the house for me. It's where I relax and unwind from the day. When I feel sleepy I turn everything off and go to sleep. On the nights I can't fall asleep for whatever reason, I read for awhile and repeat the process.
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