FabSwingers.com forum: How to break bad sleeping patterns?

By (user no longer on site) OP
over a year ago

Any ideas on how to get back to a good 6 or 8 hour sleep at night instead of your sleeping patterns being all over the place?

No shift work is the cause by the way .

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By (user no longer on site)
over a year ago

doubt anyone that replies at this time would be worth listening to

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By *ormalguy71Man
over a year ago

Tunbridge Wells

Your bedroom needs to be v v dark blackout curtains. No phone, TV, laptop, PC, etc, no digital clock. These are all distractions.

No caffeine 4 hours before bed.

No food before bed.

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By *uzy444Woman
over a year ago

in the suffolk countryside

im a natural night owl and need little sleep..but dont do it all at once step it back and hour or so at a time if you can..thats what ive used before when ive needed to

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By (user no longer on site) OP
over a year ago

"Your bedroom needs to be v v dark blackout curtains. No phone, TV, laptop, PC, etc, no digital clock. These are all distractions.

No caffeine 4 hours before bed.

No food before bed. "

I've got all those things in bedroom and always have late night snack too.

Looks like I need to change a few things then.

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By *ormalguy71Man
over a year ago

Tunbridge Wells

I have sleep apnea, I can not get along with cpap and won't take sleepers this was suggested to me this week.

As you can see if not done it yet lol

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By (user no longer on site) OP
over a year ago

"I have sleep apnea, I can not get along with cpap and won't take sleepers this was suggested to me this week.

As you can see if not done it yet lol "

Lol I'm going to do some of what you suggested tomorrow and see how i get along.

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By (user no longer on site)
over a year ago

is it staying asleep for 8 hours or the time that your sleeping

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By (user no longer on site) OP
over a year ago

"is it staying asleep for 8 hours or the time that your sleeping "

I'd just like to be able to do at least 4 hours solid good quality sleep . More ideally?

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By (user no longer on site)
over a year ago

"is it staying asleep for 8 hours or the time that your sleeping

I'd just like to be able to do at least 4 hours solid good quality sleep . More ideally? "

just dont try so hard its probably worrying about not getting back to sleep thats stopping you

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By *ormalguy71Man
over a year ago

Tunbridge Wells

The brain is a very powerful tool.

You need to train it to allow quality sleep.

Through tour the day you need to be telling yourself how your looking forward to an amazing nights sleep.

As the very nice lady above says, forget the negative n get your brain thinking and believing you will sleep well

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By (user no longer on site)
over a year ago

"The brain is a very powerful tool.

You need to train it to allow quality sleep.

Through tour the day you need to be telling yourself how your looking forward to an amazing nights sleep.

As the very nice lady above says, forget the negative n get your brain thinking and believing you will sleep well"

or the very nice ladys man

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By *ormalguy71Man
over a year ago

Tunbridge Wells

"The brain is a very powerful tool.

You need to train it to allow quality sleep.

Through tour the day you need to be telling yourself how your looking forward to an amazing nights sleep.

As the very nice lady above says, forget the negative n get your brain thinking and believing you will sleep well

or the very nice ladys man

Lol 50/50 n I still get it wrong

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By (user no longer on site)
over a year ago

Stay awake a whole day then go sleep that night, that's how I do it and I work all wacky hours

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By (user no longer on site)
over a year ago

"The brain is a very powerful tool.

You need to train it to allow quality sleep.

Through tour the day you need to be telling yourself how your looking forward to an amazing nights sleep.

As the very nice lady above says, forget the negative n get your brain thinking and believing you will sleep well

or the very nice ladys man

Lol 50/50 n I still get it wrong "

dont worry am used to it lol

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By (user no longer on site)
over a year ago

im an insomniac - stop worrying over it is the first step - the body will give in to sleep when it really needs to

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By *uzzy NavelWoman
over a year ago

so near and yet so far....

Have you spoken to your doctor about this?

I just only suffer with disturbed sleep when I change time zones, but then I'd take melatonin and alternate it with valerian root tablets for 2/3/4 days..... Hope you get it sorted and find something that works for you x

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By *ay BrowerMan
over a year ago

Oldham

As suggested no TV, Radio etc in bed.

If you fully wake in the night get up and do something, then when your tired go back to bed.

Don't lie in bed thinking, reading, texting, web surfing etc.

Train your brain to associate being in bed with sleeping.

If your really struggling have 2-3 days where you're out of the house all day/evening and essentially just go home to bed. I've done that this week and my sleeps settled

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By (user no longer on site) OP
over a year ago

Thanks for your input peeps I'm taking it all on board

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By (user no longer on site)
over a year ago

Find a Catholic Church that has a confessional box and rid yourself of guilt

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By (user no longer on site)
over a year ago

I got one of those wearables for my last birthday, it measures my sleep patterns and must say that now I can see my sleep patterns in graph form much more easily I find I can fall asleep more quickly!!

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By *ranny-CrumpetWoman
over a year ago

The Town by The Cross

Walk a few miles every day.

Limit internet use

Limit T.V.

Simply - Eat Less and Move More.

Get into a routine of bed before midnight and up early with a purpose.... e.g a fucking walk to go on.

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By (user no longer on site)
over a year ago

melatonin works occasionally for me. its prescription only in the UK though so i bought it from the states and had it shipped to me

hit and miss with me but i dont wanna go down the prescription drugs route

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By (user no longer on site)
over a year ago

Go to bed at roughly whatever time you actually get to sleep at, then the next night go to bed an half hour earlier, keep doing this each day. As others have suggested make sure you don't eat or drink caffeine a good few hours before bed. Keep off screens at least an full hour before bed. Black out curtains are a good idea.

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By (user no longer on site)
over a year ago

"melatonin works occasionally for me. its prescription only in the UK though so i bought it from the states and had it shipped to me

hit and miss with me but i dont wanna go down the prescription drugs route "

Melatonin is a prescription drug here. Though I know in Canada etc you can buy it at your local Walmart (Asda).

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By *r Stagger LeeMan
over a year ago

torquay

used to have the same issue when I worked nights and had to go back on days or if it was the weekend.

the only way I found worked for me was after finishing at 6 am stayed up till 10 pm.

bit of a shit to get used to at first but sleep pattern just fell straight back into place.

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By (user no longer on site)
over a year ago

"melatonin works occasionally for me. its prescription only in the UK though so i bought it from the states and had it shipped to me

hit and miss with me but i dont wanna go down the prescription drugs route

Melatonin is a prescription drug here. Though I know in Canada etc you can buy it at your local Walmart (Asda). "

yeah and you can get it from vending machines in spain i think

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By (user no longer on site)
over a year ago

"melatonin works occasionally for me. its prescription only in the UK though so i bought it from the states and had it shipped to me

hit and miss with me but i dont wanna go down the prescription drugs route

Melatonin is a prescription drug here. Though I know in Canada etc you can buy it at your local Walmart (Asda).

yeah and you can get it from vending machines in spain i think"

There can be side effects though such as drowsiness and depression. It's not for everyone.

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By (user no longer on site)
over a year ago

When you get into bed lay on your back,take deep breaths in through your nose and out of your mouth. Starting from the feet and working your way up your body,tense your muscles for 3 seconds and relax them. If your mind wanders,focus on the word relax as you breathe in and out. Make sure you fully relax your muscles.

Take caffeine out of your diet and drink water.

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By *reakShow90Man
over a year ago

Manchester/halifax

"Any ideas on how to get back to a good 6 or 8 hour sleep at night instead of your sleeping patterns being all over the place?

No shift work is the cause by the way ."
know your pain I work nights and always find it hard to sleep right I find having some thing to eat before bed or winding down helps then a film in bed ( has to be easy watching fam guy or any sort of comady)or could go the other way and drink lots of caffeine for a day stay up till your body makes you drop ( I find it works my last shift before my day off eg go work 10 pm drink red bull finish at 7 30 then home shower then go out make sure iam not home til 5\6 in the evening then I sleep from then til about 6 am then carry on)

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By (user no longer on site)
over a year ago

"melatonin works occasionally for me. its prescription only in the UK though so i bought it from the states and had it shipped to me

hit and miss with me but i dont wanna go down the prescription drugs route

Melatonin is a prescription drug here. Though I know in Canada etc you can buy it at your local Walmart (Asda).

yeah and you can get it from vending machines in spain i think

There can be side effects though such as drowsiness and depression. It's not for everyone. "

there can be side effects with everything

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By (user no longer on site)
over a year ago

"melatonin works occasionally for me. its prescription only in the UK though so i bought it from the states and had it shipped to me

hit and miss with me but i dont wanna go down the prescription drugs route

Melatonin is a prescription drug here. Though I know in Canada etc you can buy it at your local Walmart (Asda).

yeah and you can get it from vending machines in spain i think

There can be side effects though such as drowsiness and depression. It's not for everyone.

there can be side effects with everything

True it's just good for people to know incase they already have other medications that can interfere.

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By (user no longer on site)
over a year ago

"melatonin works occasionally for me. its prescription only in the UK though so i bought it from the states and had it shipped to me

hit and miss with me but i dont wanna go down the prescription drugs route

Melatonin is a prescription drug here. Though I know in Canada etc you can buy it at your local Walmart (Asda).

yeah and you can get it from vending machines in spain i think

There can be side effects though such as drowsiness and depression. It's not for everyone.

there can be side effects with everything

True it's just good for people to know incase they already have other medications that can interfere. "

true enough

always read the label folks

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By (user no longer on site)
over a year ago

"melatonin works occasionally for me. its prescription only in the UK though so i bought it from the states and had it shipped to me

hit and miss with me but i dont wanna go down the prescription drugs route

Melatonin is a prescription drug here. Though I know in Canada etc you can buy it at your local Walmart (Asda).

yeah and you can get it from vending machines in spain i think

There can be side effects though such as drowsiness and depression. It's not for everyone.

there can be side effects with everything

True it's just good for people to know incase they already have other medications that can interfere.

true enough

always read the label folks"

Or check with your health professional it can be prescribed if needed.

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By (user no longer on site)
over a year ago

Get some daylight, as much as possible through the day, especially mid-late afternoon.

If you do wake, never look at the time as that wakes you up.

Are you too hot or cold? That can make sleep worse.

Try and go to bed at exactly the same time each night and get up the same time each morning, even weekends. Changing your sleep time at the weekend can upset your body clock.

Try lavender or aromatherapy for relaxation? Try relaxation tapes to help train your body to relax?

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By (user no longer on site)
over a year ago

anyone mentioned a teddybear yet

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By (user no longer on site)
over a year ago

"Any ideas on how to get back to a good 6 or 8 hour sleep at night instead of your sleeping patterns being all over the place?

No shift work is the cause by the way ."

You tried going for a jog a couple of hours before bed?

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By (user no longer on site)
over a year ago

"Any ideas on how to get back to a good 6 or 8 hour sleep at night instead of your sleeping patterns being all over the place?

No shift work is the cause by the way .

You tried going for a jog a couple of hours before bed? "
Raw honey too, apparently

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By (user no longer on site)
over a year ago

"Any ideas on how to get back to a good 6 or 8 hour sleep at night instead of your sleeping patterns being all over the place?

No shift work is the cause by the way ."

My sleep is all over the place with work and I use audio books with the volume really low. If I'm struggling then I will use antihistamine based sleeping tablets to get me over.

Worrying about not sleeping is as much a problem as not sleeping itself. Try not to think 'arrrrgh need to sleep'.

Fresh air too. Open a window, fresh breeze is soothing and wear earplugs.

All things from my 'must kip' arsenal.

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