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Another Sleep Thread - Gettingstronger.org

Answered on August 19, 2014
Created February 05, 2012 at 4:49 PM

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.

Ef40e29cee3d4f7b6d60e3473824f1dc

(272)

on March 02, 2012
at 05:41 PM

I really urge you to try SRT if you haven't already. Setting your alarm for the exact same time every morning works wonders. Aim for quality as opposed to quantity of sleep.

F02990386b12528111740ad6279ba29d

(1363)

on February 29, 2012
at 03:51 AM

hormesis, just like exercising? I've tried melatonin in the past, mostly didn't work great or I ended up with a hangover in the morning. Will try again now that I'm paleo though.

E0250b1e6dc5ec1539ffb745042b4d80

(3651)

on February 28, 2012
at 11:46 PM

Im not sure I want to agree with that study. I learned about melatonin from my hormone dr, and he's quite good! My hormone dr has me taking 10mg. I'm 51. When I visit this dr, I get the melatonin lecture each time. I had CFS too so it's that important.

9f54852ea376e8e416356f547611e052

(2957)

on February 28, 2012
at 11:12 PM

Melatonin is a hormone, and its excretion naturally declines with age - there's probably a good reason for it. I recall a study claiming it causes depression in long-term use, as well. I took it for years but no more.

2fd93e91bb14e641a2bac9c6033e84e2

(1614)

on February 21, 2012
at 08:26 PM

Natural calm? I hear Robb Wolf recommends it.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on February 05, 2012
at 07:53 PM

@Kyle, sometimes I used an LED (blue) light that clips to the top of the Kindle; other times I just use the overhead 12V light in my RV. Of the 2, the overhead seems to make my eyes more heavy but the LED is much smaller and dimmer so less likely to disturb my grandson.

Ccacf7567273244733bc991af4ac42ed

(5198)

on February 05, 2012
at 07:44 PM

Not really a problem I've ever had, but for what it's worth I don't think that time is wasted. Simply spending time resting in the dark is beneficial, both of itself and in the quality of the subsequent sleep. You don't have to actually be unconscious all night.

F02990386b12528111740ad6279ba29d

(1363)

on February 05, 2012
at 07:06 PM

What kind of lighting do you use with your kindle? I can't decide in my reading light (which is visibly blue but fairly dim) is better, or my 40 watt incandescent which is much brighter but not as blue...Sometimes I use candle but they messy. They all make my eyes heavy but I don't usually fall asleep quickly this way, sometimes I do.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on February 05, 2012
at 06:50 PM

I play a free word game, Thread, on my Kindle and it takes about 15 minutes for my eyes to grow heavy. Works every night.

F02990386b12528111740ad6279ba29d

(1363)

on February 05, 2012
at 04:53 PM

I wanted to add that I realize I shouldn't be doing anything that keeps the brain stimulated like studying right up until bed, I fail on this sleep tip. But its always something I enjoy learning/reading, I don't like fiction. And if you take away the tv, computer, and all interesting books, what else is there to do? (serious question)

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5 Answers

2
Ef40e29cee3d4f7b6d60e3473824f1dc

(272)

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 :)

1
42de09385b61fb9c40f50f176cb9b741

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.

0
F524eaa9d58e5cd2d2368ff7bfffda9c

(480)

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.

0
E0250b1e6dc5ec1539ffb745042b4d80

(3651)

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.

E0250b1e6dc5ec1539ffb745042b4d80

(3651)

on February 28, 2012
at 11:46 PM

Im not sure I want to agree with that study. I learned about melatonin from my hormone dr, and he's quite good! My hormone dr has me taking 10mg. I'm 51. When I visit this dr, I get the melatonin lecture each time. I had CFS too so it's that important.

F02990386b12528111740ad6279ba29d

(1363)

on February 29, 2012
at 03:51 AM

hormesis, just like exercising? I've tried melatonin in the past, mostly didn't work great or I ended up with a hangover in the morning. Will try again now that I'm paleo though.

9f54852ea376e8e416356f547611e052

(2957)

on February 28, 2012
at 11:12 PM

Melatonin is a hormone, and its excretion naturally declines with age - there's probably a good reason for it. I recall a study claiming it causes depression in long-term use, as well. I took it for years but no more.

0
F02990386b12528111740ad6279ba29d

(1363)

on February 07, 2012
at 07:26 PM

Bumping for a second shot at some answers?

2fd93e91bb14e641a2bac9c6033e84e2

(1614)

on February 21, 2012
at 08:26 PM

Natural calm? I hear Robb Wolf recommends it.

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