Winding down before bed
Discussion
I'll start by saying I definitely don't have a stressful life or any major worries or concerns. I'm 29 and in fairly good shape I think.
I'm also generally a bad sleeper, I find it hard to get to sleep etc.
I'm noticing one of my issues is how to wind down. I'm following all the usual stuff, no forums / media / games within the last hour or more. I even have f.lux to help with any blue light issues.
I'd taken to getting in to bed early then reading as a way of winding down. Problem is I'm a simple chap and I read action/thriller books, and not only are these not that relaxing, but I get in to them so much I spend hours staying up reading them!
So what can I look at doing when I'm in bed at 10pm and not hugely tired / my mind is racing?
I'm also generally a bad sleeper, I find it hard to get to sleep etc.
I'm noticing one of my issues is how to wind down. I'm following all the usual stuff, no forums / media / games within the last hour or more. I even have f.lux to help with any blue light issues.
I'd taken to getting in to bed early then reading as a way of winding down. Problem is I'm a simple chap and I read action/thriller books, and not only are these not that relaxing, but I get in to them so much I spend hours staying up reading them!
So what can I look at doing when I'm in bed at 10pm and not hugely tired / my mind is racing?
When I moved closer to work, meaning less time commuting and a later wake up in the morning, I instinctively went to bed at the same time I always had done. Got really bad sleep because of it. I decided to just go to bed when my body/brain told me it was tired and I do a lot better.
So this may sound really dumb but have you tried waiting until you're actually tired before going to bed? Rather than making a routine out of it.
So this may sound really dumb but have you tried waiting until you're actually tired before going to bed? Rather than making a routine out of it.
king....jas xjr said:
i listen to the radio before i go to sleep. to be honest i leave it on all night. i have done this all my life.
i tend to listen to 4extra. i have listened to r4 ,world service and 5live in the past
Same here, anything but music. 4extra's comedy programmes work best for me as I don't need to concentrate.i tend to listen to 4extra. i have listened to r4 ,world service and 5live in the past
Riley Blue said:
jas xjr said:
i listen to the radio before i go to sleep. to be honest i leave it on all night. i have done this all my life.
i tend to listen to 4extra. i have listened to r4 ,world service and 5live in the past
Same here, anything but music. 4extra's comedy programmes work best for me as I don't need to concentrate.i tend to listen to 4extra. i have listened to r4 ,world service and 5live in the past
'Book at Bedtime' is great and the iPlayer Radio App is pretty slick.
Poor sleep is a sign of current or future illness, so make sure your health and fitness are good.
Make sure the room is 100% quiet and 100% black (dark), with not even the slightest ch*nk of light. It is amazing how many people don't sleep in dark or tranquil rooms. Wear earplugs or eyemask if necessary (even if it looks stupid). Our ancestors for 99% of the past 1 million years never had street lights and noisy cars.
Stop eating and drinking (except sips of water) after 6pm. Stop tablet, phone and TV by 9pm. Quiet radio for background noise at 10pm. Always go to bed at same time, 7 days a week. Boring, yes. But necessary if you seriously want to get sleep back.
Make sure the room is 100% quiet and 100% black (dark), with not even the slightest ch*nk of light. It is amazing how many people don't sleep in dark or tranquil rooms. Wear earplugs or eyemask if necessary (even if it looks stupid). Our ancestors for 99% of the past 1 million years never had street lights and noisy cars.
Stop eating and drinking (except sips of water) after 6pm. Stop tablet, phone and TV by 9pm. Quiet radio for background noise at 10pm. Always go to bed at same time, 7 days a week. Boring, yes. But necessary if you seriously want to get sleep back.
Yipper said:
Poor sleep is a sign of current or future illness, so make sure your health and fitness are good.
Make sure the room is 100% quiet and 100% black (dark), with not even the slightest ch*nk of light. It is amazing how many people don't sleep in dark or tranquil rooms. Wear earplugs or eyemask if necessary (even if it looks stupid). Our ancestors for 99% of the past 1 million years never had street lights and noisy cars.
Stop eating and drinking (except sips of water) after 6pm. Stop tablet, phone and TV by 9pm. Quiet radio for background noise at 10pm. Always go to bed at same time, 7 days a week. Boring, yes. But necessary if you seriously want to get sleep back.
I'd honestly rather die in my sleep tonight than follow such a ridiculously constrained, regimented and pitifully dull existence.Make sure the room is 100% quiet and 100% black (dark), with not even the slightest ch*nk of light. It is amazing how many people don't sleep in dark or tranquil rooms. Wear earplugs or eyemask if necessary (even if it looks stupid). Our ancestors for 99% of the past 1 million years never had street lights and noisy cars.
Stop eating and drinking (except sips of water) after 6pm. Stop tablet, phone and TV by 9pm. Quiet radio for background noise at 10pm. Always go to bed at same time, 7 days a week. Boring, yes. But necessary if you seriously want to get sleep back.
I don't drink coffee or even tea, so don't think it's from that. Room is as dark as I can get it and I wear ear plugs too.
I lift weights 4 times a week normally, so get a good bit of exercise through that. I also try to vary my 'bedtime' depending on when I'm due up. Having a routine really doesn't bother me too much, although I'll definitely be eating after 6pm.
I'll try the radio Idea though ... could work!
Was fairly ill 2 years ago (fine now), and fairly confident they gave me a full health check around that so I don't think there's anything else wrong with me!
I lift weights 4 times a week normally, so get a good bit of exercise through that. I also try to vary my 'bedtime' depending on when I'm due up. Having a routine really doesn't bother me too much, although I'll definitely be eating after 6pm.
I'll try the radio Idea though ... could work!
Was fairly ill 2 years ago (fine now), and fairly confident they gave me a full health check around that so I don't think there's anything else wrong with me!
Why is your mind racing? What are you thinking about? I had insomnia for years and thought my life was perfectly fine I couldn't understand why I was still awake at 4am. There was an underlying issue.
Reading in bed isn't helping instead read downstairs then when you feel too tired go to bed. No distractions, don't over think it, rountine can help but if your not tired your not going to sleep.
You could always have a child or two you will sleep like the dead when a 3 year old comes running into your room bouncing on you at 6am every morning or you have 2 get ups at 2 and 4am! Then a nice 2 hours before it's time for work! Zzzzz
Reading in bed isn't helping instead read downstairs then when you feel too tired go to bed. No distractions, don't over think it, rountine can help but if your not tired your not going to sleep.
You could always have a child or two you will sleep like the dead when a 3 year old comes running into your room bouncing on you at 6am every morning or you have 2 get ups at 2 and 4am! Then a nice 2 hours before it's time for work! Zzzzz
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