1

votes

Fixing sleep pattern

Answered on August 19, 2014
Created June 05, 2012 at 4:10 PM

Looking for a quick temporary method of fixing my sleeping pattern any herbal or over the counter method without adverse side effects would be considered.

I have been increasingly pushing my sleep further and further to the point I dont nod off till like 2-3am. I have been trying to bring this back naturally but its not happening.

I have tried no tech before bed, reading, working out etc but its not working. I just need a way to help me switch off around midnight so I can wake at 7 and be rested and after a week or two ill quit the aid and do it naturally.

Thx!

Bbd349fe334481d99c091333b87cacb5

(346)

on June 06, 2012
at 12:56 PM

Wow, that's terrible! I wonder why?

6120c989fd5b69f42a0834b69b87955b

(24553)

on June 06, 2012
at 04:56 AM

I don't think Rescue Remedy is a placebo if only because I have a negative response to it. Most people feel calm and relaxed, and I get a paradoxical response, where I feel sedated for about 3 minutes and then I have a panic attack.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on June 05, 2012
at 09:40 PM

Without food is fine. I use NOW brand. Take one hour before desired sleep. Also gelatin is a great sleep aid. Make some "jello" with fruit juice & unflavored gelatin & eat 1 cup after dinner.

6120c989fd5b69f42a0834b69b87955b

(24553)

on June 05, 2012
at 09:06 PM

I've found that I have to turn everything off and get in bed before that second wind at 10:30-11 or I'm easily up for another 6 hours.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on June 05, 2012
at 08:38 PM

Picked up some Magnesium will try tonight, thanks! When should I take it? AM/PM, with food? Without? Thx!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 05, 2012
at 06:45 PM

Are you gluten-free? If no - stop gluten. If yes - add more sweet potatoes/pumpkin/squash/safe starches to your diet.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on June 05, 2012
at 04:48 PM

im 85%+ paleo, in keto most the time too besides weekends when I add wine and whisky to the mix

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14 Answers

5
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on June 05, 2012
at 04:37 PM

400 - 600 mg of Magnesium (glycinate or citrate) an hour before sleeping really works for me. Many folk are deficient anyway, so you can keep taking it long-term.

Also, get your Vitamin D checked. If it is too low or too high, it may be affecting your sleep. If you take D3 supplements, take them early in the day. Read this: http://drgominak.com/vitamin-d

Personally, I need to get to sleep before 10 pm or I miss my "sleep window". You might try going to bed around 9, take the Magnesium and read for an hour.

6120c989fd5b69f42a0834b69b87955b

(24553)

on June 05, 2012
at 09:06 PM

I've found that I have to turn everything off and get in bed before that second wind at 10:30-11 or I'm easily up for another 6 hours.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on June 05, 2012
at 09:40 PM

Without food is fine. I use NOW brand. Take one hour before desired sleep. Also gelatin is a great sleep aid. Make some "jello" with fruit juice & unflavored gelatin & eat 1 cup after dinner.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on June 05, 2012
at 08:38 PM

Picked up some Magnesium will try tonight, thanks! When should I take it? AM/PM, with food? Without? Thx!

3
19acef0aed67ef8dc1118d8e74edb349

(2954)

on June 05, 2012
at 04:53 PM

Here's some stuff that worked for me. Even when I was a little girl and had no TV, computers, or any other distractions, I went to bed around 9 PM and still wouldn't fall asleep until midnight or 1am.

I'm going to write this in the order that's been most effective for me.

First and biggest rule for me... be atleast 99% paleo. If I'm not, I start having trouble sleeping even if I feel exhausted.

Don't eat after 2 PM, in fact, eat your heaviest meal in the morning after waking up, and the lightest meals later in the day (but still before 2 PM)

Routine. Do the same things in the same order after waking up, and the same things in the same order when it's time to go to bed.

Get up at the same time every day. No matter what. No matter if you only went to sleep at 5 AM.

Get an alarm... to remind yourself to go to bed. Since you want to go to bed around midnight, set it for 10:30 PM and start doing your night routine... whatever that may be for you.

I wouldn't recommend magnesium (from my personal experience), but it's something you've got to try for yourself, I guess.

My bedroom has to be nice and cold. Super cold. I don't mind the heat but to sleep it has to feel cool.

If you're really having trouble sleeping, just breathe slowly and think only about your breathing... if your thoughts stray, go back to focusing on your breathing.

Sometimes if it seems I REALLY won't be able to fall asleep, I listen to music on MP3 player and that does the trick. The music has to be 1) familiar, so I don't have to consciously think about the lyrics 2) relaxing 3) low pitch tones, as a bonus my MP3 player has an equalizer so I can emphasize the low tones and muffle the high tones 4) on random.

2
4ef079c57d2140bba4dbf4e30240a645

on June 05, 2012
at 05:32 PM

Extended release or time release melatonin would help likely. The time release is important. Take it at 830 pm as this is the time that the body naturally produces a lot of melatonin.
The Magnesium suggestion is a good one but I doubt it will work on its own.
5htp helps me a lot. 100mg at night. Its REALLY important to get sunlight/natural light during the day for at least 20 mins but longer is better of course, to reset your circadian rhythms.
Sunlight during day and taking time release melatonin (I personally would take a hefty dose for what you are doing, 15mg) taken at 830pm should do the trick.

1
Bbd349fe334481d99c091333b87cacb5

on June 05, 2012
at 10:11 PM

I had insomnia for many many years. My therapist suggested I try Bach's Rescue Remedy. You can find it at GNC and online. My major problem was that I couldn't calm my mind enough to let me fall asleep. This has solved that and changed my life. I've spoken with some people who think it's a placebo effect, but it's worth a shot.

6120c989fd5b69f42a0834b69b87955b

(24553)

on June 06, 2012
at 04:56 AM

I don't think Rescue Remedy is a placebo if only because I have a negative response to it. Most people feel calm and relaxed, and I get a paradoxical response, where I feel sedated for about 3 minutes and then I have a panic attack.

Bbd349fe334481d99c091333b87cacb5

(346)

on June 06, 2012
at 12:56 PM

Wow, that's terrible! I wonder why?

1
6120c989fd5b69f42a0834b69b87955b

(24553)

on June 05, 2012
at 09:12 PM

Ashwagandha tincture is my go-to herb for resetting my clock when I need to impersonate a morning person for a while. It is an adaptogen, and I take it just before 9pm when needed. It is important to turn the lights and tv off within 15-20 minutes of taking it, or reading in bed by really low light sometimes works for me too. For some reason I fight sleep, always have, and the ashwagandha is the only thing (other than lots of booze) that has somehow convinced my brain to stop fighting the sleep process.

I also set a lamp timer and plug my brightest light into it, and have it turn on about 1/2 hour before my alarm for easier waking.

Good luck!

1
1e443a3241f80129faa05125ce346e47

(734)

on June 05, 2012
at 05:32 PM

Light is key here... The body responds to light. Make sure you spend the hours before going to bed in a dark room (try reading a book with minimal light) or even wear sunglasses the last couple of hours, then go to bed at slightly earlier than you do now. Make sure you wake up at a normal hour (even if this means not having enough sleep). Also make sure there's plenty of sunlight in your room when you wake up. Continue waking up early and go to bed always a little bit earlier than the previous time. By using this 'method', you should be able to 'reset' your sleeping pattern in a couple of days.

I've also heard about methods that shine light onto the back of your knees, which then resets your whole sleeping pattern at once. I don't really know the details yet, and I quite frankly think it's a little bit over-the-top in your case, but if you're interested, you might want to check it out.

Good luck.

1
E1e798ccd4eed67665652941b9ef7796

(483)

on June 05, 2012
at 05:14 PM

Sometimes just forcing yourself to get up earlier can shift your cycle back into whack. Eg if you're aiming for a 11-7 cycle just start setting alarm for 7 and get up, even if you didn't go to bed until 2am. You'll feel knackered for a day or two... Knackered enough to start falling asleep by 11pm...

1
724f0f45eb53919b8c617c3c1ec5fbc5

(830)

on June 05, 2012
at 04:44 PM

You could try pushing through to the next sleep cycle. Don't go to sleep at 2-3, but stay up until at least 8pm, then go to bed. You might wake up a little before 7am the first morning, but if you go to bed on time from then on, you'll adjust to your preferred schedule.

Back in the (pre-Paleo) day, in times of stress-induced insomnia, Nyquil was my drug of choice.

0
F0e558010a2ecb31fa37b7c491596b8e

(3850)

on June 06, 2012
at 01:56 PM

I've had success with eating a big caloric breakfast while sitting in front of a sunlamp, but you have to do it as soon as possible after waking. This gives your body a signal "this is wakeup time" and you tend to get sleepy 15-16 hours later as a result. Start by waking up half an hour earlier than you normally would and when your body adjusts, bump it another half an hour. It really works.

You do need the discipline to go to bed once you get sleepy. Try getting yourself ready for bed earlier than normal so when the "sleepy" signal hits you don't have to wait.

0
96440612cf0fcf366bf5ad8f776fca84

(19463)

on June 06, 2012
at 01:47 PM

I've had a different issue, where I fall asleep just fine, but wake up around 2-3AM with racing heartbeat, and I'm not sure how I cured it, but I've had a clue with ZMA and magnesium. If I take less ZMA, I tend to wake up more, if I take 3 pills as per direction, no issue. But if I take nothing, no ZMA, no melatonin, no magnesium malate, I don't wake up. Weird. So probably something in the supplements is not working well.

Melatonin as fast release is fine if you can't fall asleep, but won't keep you asleep. The time release kind is better since you wake at 2-3am, like I used to.

I don't think it's caffeine related as I only have two mugs in the morning, and usually the effects of too much coffee throughout the day is an inability to fall asleep, not the sudden waking in the middle of the night. This fits your description, since you can't seem to fall asleep. In this case taking time release melatonin, and then extra quick release melatonin as needed helps. Problem is you'll wake up feeling very groggy, until melatonin dissipates.

Maybe you're drinking coffee/tea, or other stimulants too late in the day, or maybe your liver isn't properly flushing them out of your system. Another thing it could be is too much stress, and you find your brain racing, ruminating over the same thoughts over and over? Julia Ross has some interesting stuff about this in the mood cure, but it comes down to not enough of the right kinds of protein (tryptophan, i.e. turkey, or the warm milk if you do dairy), or too high stress. GABA can also help with this.

Other stuff that might help, but is milder: valerinan root tea, or linden tea.

Some of this stuff comes from trying to do too much and planning a list in your head of what you want to do. I sometimes have the opposite, I try to do too much in the morning and forget the time, and wind up being late. Maybe set a "go to sleep" alarm on your phone, computer, or other device, something where the alarm isn't too jarring, and stick to that, don't try to stretch it further, saying "well, I can use 5 more minutes to finish what I'm doing" - instead, say, that's it for today, I'll pick it up tomorrow.

Then get to bed and turn off all lights, and even if you can't fall asleep, just stay there and meditate until you pass out.

It can also come from being on-call where you get repeatedly waken at a certain time, and your brain is used to staying up later and later, or waking at a certain time. I've had that happen, and it's no fun.

0
Cbf014e1272e1c092e774c70e78b7890

(300)

on June 05, 2012
at 11:02 PM

Give yourself a wind down time with no artificial lights (Cell/computer/tv). Take a mellow walk about an hour before laying down, perhaps also drink a small glass of wine.

Sometimes melatonin will work as well.

Try to create yourself a down time routine and your body will eventually ease into it.

0
Bbb65dfde2b925e334048eb6438b3950

on June 05, 2012
at 10:13 PM

In physiology class a professor told me that it can be near impossible to wind your sleep pattern back. He said the way to do it is to go to sleep about 2 hours later every night/day, until you have reached a satisfactory time to go to sleep at. This guy is some super sleep patten neurology/physiology, fish behavior researching nerd guy. I would try his approach.

0
4a45cf0010aa27837bf4ce36bfb5c097

on June 05, 2012
at 07:41 PM

I agree with Dragonfly that magnesium helps.

Drinking freshly brewed camomile flowers tea also has a nice soporific effect. If you prefer natural drops - Passionflower extract works a treat, too.

I found that if I couldn't sleep looking at a recipe book with tasty pics really sent me of to sleep ;-)

0
Ac65037ae39fabc02f0032b8ceb1e9c1

on June 05, 2012
at 04:44 PM

Are you eating at least 85% paleo? That's helped me a lot. Also, as strange as it sounds, "Insomnia Busters" recordings have cured my insomnia. It kind of re-wired my brain to be able to enter REM sleep or something. I thought it was crazy but my friend was cured so I tried it and I'm happy.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on June 05, 2012
at 04:48 PM

im 85%+ paleo, in keto most the time too besides weekends when I add wine and whisky to the mix

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