I can’t go to bed early

[trowelhead]

popeyewhite said:

Wacky Racer said:

Take one Nytol tablet about an hour before you go to bed....(Available without prescription at any chemist)

Highly recommended, but don't take them more than a few days at a time.

Melatonin. x2 per night. Quite mild, won't knock you out but improves sleep quality and usable longterm.

Is that available non-prescription?

I have a 5HTP supplement (which i believe can be converted by the body into melatonin) would that achieve the same effect? (I haven't tried it yet)

P.S - apologies for being a bit prickly in that other thread about leptin. Probably hadn't slept well

[popeyewhite]

trowelhead said:

I'm going to try this

Nytol is a short term fix and when you come off them you will be in exactly the same situation regarding sleep difficulties, if not worse. If you must take them then two nights is about the max.

[Sheets Tabuer]

I went to lay on the bed the other night at 5pm to watch something and woke up at 08:30, in fact almost every night for the past week has been 12-13 hours sleep a night.

Don't mean to rub it in..

[Chainsaw Rebuild]

Could you turn your phone off say 30 minutes before you go to bed and then leave it on the other side of your bedroom or even downstairs? be strict with yourself and you wont be able to keep yourself up with it.

Set your alarm for early and get up - a week of that ought to help sort it out.

[popeyewhite]

trowelhead said:

Is that available non-prescription?

I don't think so, but if you check similar threads on the Health forum I've provided a link where to get them. USA I think, very easy.

trowelhead said:

I have a 5HTP supplement (which i believe can be converted by the body into melatonin) would that achieve the same effect? (I haven't tried it yet)

Just about. I didn't like 5HTP, slightly more nootropic and weird dreams. Melatonin very smooth. Tryptophan another melatonin precursor, quite a bit stronger I've found and can leave me groggy the next day. See what works for you though.

trowelhead said:

P.S - apologies for being a bit prickly in that other thread about leptin. Probably hadn't slept well

Quite alright.

[Fishlegs]

I used to be the same, before kids. Now I fall asleep every time I sit down in a comfy chair.

[sherman]

jimPH said:

11am? I'm up 6hrs by then. I've done 4400 steps by 0630 most mornings.

When you work 3pm - 12 am getting up 9 hours before you start work is a bit daft really. You dont do a 9-5 job and get up at midnight to get ready for work.
I do at least 10000 steps whilst you are finished for the day.

[V8mate]

Sheets Tabuer said:

I went to lay on the bed the other night at 5pm to watch something and woke up at 08:30, in fact almost every night for the past week has been 12-13 hours sleep a night.

Don't mean to rub it in..

If that continues, I'd suggest consulting your GP. Over-sleeping can be symptomatic of some nasty issues.

[gregs656]

Melatonin comes in different doses, because it is not regulated, and in available over the counter in North America. Sometimes combined with zinc.

I wouldn't use it every day, or long term, but it is useful to get your body into a better or different rhythm. I use it for jet lag (which is a common use) and sometimes if I am having difficultly sleeping or also restless nights.

[Canute]

gregs656 said:

Melatonin comes in different doses, because it is not regulated, and in available over the counter in North America. Sometimes combined with zinc.

I wouldn't use it every day, or long term, but it is useful to get your body into a better or different rhythm. I use it for jet lag (which is a common use) and sometimes if I am having difficultly sleeping or also restless nights.

You can also generate your own... Hot Bath, Sauna etc all get this hormone into production.

[Monkeylegend]

Sheets Tabuer said:

I went to lay on the bed the other night at 5pm to watch something and woke up at 08:30, in fact almost every night for the past week has been 12-13 hours sleep a night.

Don't mean to rub it in..

Impossible, there are not 13 hours in a night

[Mars]

I shower before bed so the whole procedure of "going to bed" takes time and used to put me off making the move from watching TV or surfing. I would go to bed after 1am and I always wake again at around 6am. I managed with no more than 5 hours sleep a day for years but really could have used more.

Recently I have made myself have an early shower before I allow myself to relax in front of the TV or computer. This means, because I brush my teeth at the same time, that I don't eat again that evening which also helps me to sleep. In fact, it actually encourages me to go to bed so that I can get to breakfast more quickly.

I've lost a bit of weight because of this which is always nice.

The fact that I'm showered and ready for bed means I can get up and go far more readily.

I also make sure my bedroom is cool, and I have 100% cotton sheets/covers which contribute to my being cool in bed, so having made the decision to go to bed, I also drop off quickly.

I don't drink alcohol either. I found that would send me to sleep quickly but that is wake too early or often throughout the night, either because I'm dehydrated or need to pee.

My phone is on silent all night and anyone still moving around the house after I go to bed is under orders to watch TV with headphones on and to tiptoe around... or better still, also go to bed early. That works for most of us - it's only my teenage son who remains at his computer all night but he is quiet.

[popeyewhite]

Canute said:

You can also generate your own... Hot Bath, Sauna etc all get this hormone into production.

Raising your body temperature before bed is not a good idea if you want to get to sleep.

[mcelliott]

I take one tab each of Ashwagandha and Magnesium an hour before bed, sleep like a baby, plus I make sure my sleep hygiene is on point too.

[popeyewhite]

Magnesium is good for bp as well. 300 mg pn recommended. Take it myself every night.

[didelydoo]

I’ll fall asleep any time if I’m comfortable for more than 10 minutes

[ambuletz]

didelydoo said:

I’ll fall asleep any time if I’m comfortable for more than 10 minutes

I have an uncle who's a fisherman/diver. He's exactly like this, I kind of envy it.

Having said that.. sometimes late at night I used to fall asleep while gaming with friends. If we're in a lobby too long, or there's a long cutscene and I've already got the yawns.. I'vebeen known to fall asleep and be snoring with my mic on.

[cqueen]

Canute said:

I used to be in this bracket, but can now get off to sleep at 20.30 most nights of the week at least.

Things I changed...

No notifications on my phone (except from people in my favorites list)
No social media / news after 19.30
1 hour of outside exercise a day walk/run
Don't eat after 18.30
No booze except at weekend.
Set the alarm for the same time each day (for me 05.40)
I'd also recommend a Fitbit or similar for sleep tracking.
I sometimes take herbal sleep aids or melatonin as prescribed by my Dr
A hot bath before bed or sauna.
No evening exercise.
Make sure your bedroom is dark and at around 19c
Daily meditation also help.
I don't have any work stuff on my phone either, removed this years ago.

Now I'm getting around 8-8.5 hours of good quality sleep each night. Hope these tips help!

Don't forget the big one... remove all CAFFEINE! (but bear in mind it may take several days to start improving your sleep).

[dontlookdown]

I am not the world's greatest sleeper and like you I got fed up of always being tired. You can get more sleep, but you do have to be fairly disciplined. Just like babies, adults needs a good routine if they are going to sleep well.

This is what I started doing a few years ago and now I get a fairly consistent 6-7hrs a night which I find is enough for me. YMMV.

No phone/tablet/TV/screen or any other interwebby things in the bedroom, ever. Leave 'em downstairs to remove temptation..This is prob the biggie if you are hooked on late night surfing.

No caffeine after 11am. Should probably cut it out altogether but I love a good coffee in the morning so this is my compromise.

2 hrs of reasonably strenuous physical exercise at least every other day. Preferably in the morning but no later than 5pm if not.

Cut down on the booze. Now only drink at weekends and in moderation. If I have more than half a bottle of wine I know I won't sleep much that night.

Have evening meal earlier - 7.30 instead of 8.30/9pm

Try to go to bed at around the same time every night. It's 10.30 - 11pm for me. Exceptions for nights out/fun etc obvs.

There is tons more you can do but it all gets a bit extreme. These changes can be done fairly unobtrusively and without turning you into a self-obsessed sleep-chasing weirdo.

Sweet dreams;)

[Gary C]

When I was single, I used to have one day every couple of weeks when I would go to bed really early (about 20:00 !) and just read a book until I fell asleep. Made a huge difference, felt refreshed and balanced up the late nights.

Did come home once after a Uni weekend residential, went to bed and slept from 18:00 until about 09:30 the next day, now that was an epic sleep

Mind you, being a shift worker you get to know how to manage sleep intimately.