Sorry if this has been previously discussed, I couldn't find it in any of the sleep threads.
I'm curious if anyone has tried the method outlined here to work on falling asleep more quickly and getting more restful sleep? It is called Sleep restriction therapy and seems to involve several weeks of sleep deprivation. The claims are it significantly improves how long it takes for a person to fall asleep. It seems like a very painful method based on hormesis.
Personally, I've seen significant improvements in sleep from paleo as well as following a lot of tips found here and other places. But no matter what I do around bedtime it takes me forever to fall asleep. I stay away from the computer, I have no TV, low lights. I will either read or listen to a podcast or meditate to fall asleep in my blacked out room with earplugs in. But it still takes me forever to fall asleep. On nights when I study by a low light lamp right up until bedtime it can take me 2 hours to fall asleep. On nights when I let my mind relax first (this takes an hour anyway) 30-60 minutes. All this wasted time is frustrating. Anything improving time to fall asleep would be of interest to me so this article was intriguing as something I had not heard of before.
asked byKyle_1 (1363)
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on February 28, 2012
at 09:01 PM
I've had chronic insomnia for the last few years, so I decided to try this out. So far, I'm about a week in, and I do find a significant improvement in the time it takes to fall asleep, and my overall sleep quality.
Basically, I've set my alarm for 630 and wake up at that time regardless of how tired I am. The first few days were terrible, but after that I noticed my sleep quality was improving and I was feeling more refreshed when I woke up.
Don't want to speak too soon since it's only been 1 week.. but so far its working :)
on March 27, 2012
at 10:37 PM
warm milk? if it's that important to you, you might try bending some of the other rules-of-thumb (like not eating before bed). Remember the Dave Chappele sketch about ribs-in-a-bottle for insomnia? works for me.
on March 28, 2012
at 03:39 PM
I take Melatonin I find it very helpful. I also practice a simple meditation as I lay in bed. The process of creating space between thought patterns using a focal point such as the breath or a mantra can be very calming.
on February 28, 2012
at 09:23 PM
Why punish your body like that?
Get some good melatonin and if you want, get one with 5-HTP, GABA, and/or L-Theanine. Take 4X the amount if you need to. You want good rest, not punishment.
Melatonin is Paleo. It was Paleo before there was Paleo. It's how your body was meant to start sleeping.
Google the pineal gland.