5

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How do you get ADEQUATE Sleep?

Answered on August 19, 2014
Created February 22, 2011 at 9:23 PM

I see a lot on here regarding adequate sleep. I am having a heck of a tough time getting sleep. My little guy was a rubbish sleeper for the first year, and is just getting on a good sleep schedule; but I am having a hard time getting back into a good sleep routine (I still wake about every two hours). My doc is happy to prescribe pills, but I really don't want to take them, and am hoping that by asking here I may get some good tips.

oh an ps - what exactly is adequate sleep? And does it differ from person to person?

Thanks so much!

Medium avatar

(12379)

on February 24, 2011
at 05:58 PM

Thanks for all the tips! Do you have a favorite vitamin D supplement - there are so many out there and I find it hard to choose the right one.

Medium avatar

(12379)

on February 24, 2011
at 05:57 PM

I just downloaded the F.lux for my computer and can't wait to see how it works - thanks! I an really going to have to try to turn off the computer and tv earlier in the evening - I think it will be easy for me, but tough to get hubby on board (especially if there is a hockey game on ;))

04293f705870e1837b8670d3c1cd5f67

(2261)

on February 23, 2011
at 05:45 PM

I love my tempurpedic mattress! the best investment ever.

8eeb3f0c36d17117a0758ad4a9c15872

(60)

on February 23, 2011
at 04:28 AM

Exactly right, but don't forget proper nutrition and exercise.

Ceda025d1f349bc43be115a5f9199fb1

(501)

on February 23, 2011
at 12:37 AM

I need to cut back on caffeine myself but it isn't easy! I suspect that for slow metabolizers like myself, any excessive intake may interfere with sleep. Maybe any intake at all. I hope not.

Af9537cfa50562b67979624e9007e12a

(1334)

on February 23, 2011
at 12:10 AM

so you don't wake up to pee, this one helped me a bunch actually. now if I could just give up my mid afternoon coffee.....

03f5a69fde4012b827ebdb6d93b71e7a

(2007)

on February 22, 2011
at 11:57 PM

Why dehydrating yourself before bed?

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6 Answers

best answer

3
Medium avatar

on February 22, 2011
at 09:51 PM

I'd say the biggest things that helped me were:

1)cutting out caffeine 2)using black-out curtains 3)wearing ear-plugs 4)vitamin D supplementation 5)trying to keep the temperature to where you don't wake up overly warm or cold 6)dehydrating yourself in the hours leading up to bedtime 7)making sure you're not hungry.

03f5a69fde4012b827ebdb6d93b71e7a

(2007)

on February 22, 2011
at 11:57 PM

Why dehydrating yourself before bed?

Af9537cfa50562b67979624e9007e12a

(1334)

on February 23, 2011
at 12:10 AM

so you don't wake up to pee, this one helped me a bunch actually. now if I could just give up my mid afternoon coffee.....

Ceda025d1f349bc43be115a5f9199fb1

(501)

on February 23, 2011
at 12:37 AM

I need to cut back on caffeine myself but it isn't easy! I suspect that for slow metabolizers like myself, any excessive intake may interfere with sleep. Maybe any intake at all. I hope not.

Medium avatar

(12379)

on February 24, 2011
at 05:58 PM

Thanks for all the tips! Do you have a favorite vitamin D supplement - there are so many out there and I find it hard to choose the right one.

5
04293f705870e1837b8670d3c1cd5f67

on February 22, 2011
at 09:41 PM

It's hard to get enough sleep with a little one., but I think 9 hours during the winter would be appropriate amount of sleep but I realize this in not realistic for some. Need to make sure you are not exposed to a lot lights, TV, internet, about 2 hours before bed. Black out shades for your bedroom and no lights; not even from an alarm clock.

I installed f.lux on my computer. It does this: F.lux fixes this: it makes the color of your computer's display adapt to the time of day, warm at night and like sunlight during the day. http://stereopsis.com/flux/

There is a book that explains a lot about melatonin, sleep cycles, sugar, called: "Lights Out: Sleep, Sugar, and Survival," by TS Wiley. They support their arguments with 100 pages of notes and by tracing the progression of disease from hunter-gatherers to our high-tech society. I really recommend this book.

http://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680

8eeb3f0c36d17117a0758ad4a9c15872

(60)

on February 23, 2011
at 04:28 AM

Exactly right, but don't forget proper nutrition and exercise.

Medium avatar

(12379)

on February 24, 2011
at 05:57 PM

I just downloaded the F.lux for my computer and can't wait to see how it works - thanks! I an really going to have to try to turn off the computer and tv earlier in the evening - I think it will be easy for me, but tough to get hubby on board (especially if there is a hockey game on ;))

1
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on February 23, 2011
at 04:28 AM

Individual sleep needs vary greatly. There is no one number for anyone and needs also change according to other things in your life, like activity, health, etc. You should wake up alert and refreshed. You should not need an alarm clock on most days. If you have restless sleep, you may need to stay in bed longer to make up for it. If you are the nervous worrier type, you may also want to learn meditation or relaxation techniques. Your mental state has a large impact on sleep quality. Other things that seem to impact sleep are balanced nutrition, including decent levels of magnesium, and potassium, less light use at night, keeping your sleep area separate from any other activities, etc. You can look up in google all the basic techniques to fight insomnia. Most of them are easy to do and will either help or at least not hurt and are good for general improved sleep.

1
Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on February 23, 2011
at 03:40 AM

Strong suggestion you read Lights Out. Its got some fluffy science but there are so many good nuggets in it it is well worth while for most to read.

0
90fc4f1e94bab32e4fbab7468e3cecb5

on February 23, 2011
at 09:46 AM

I can't sleep without background noise: I go on Pandora or AOL Radio and LIGHTLY play ambient music (nature sounds, yoga-type music, etc.). If needed, I'll take a melatonin and I always make sure the room is cool.

I also have a kick-ass mattress: the tempur-pedic. It's been well-worth the cash I paid for this uber-expensive mattress. Love it.

04293f705870e1837b8670d3c1cd5f67

(2261)

on February 23, 2011
at 05:45 PM

I love my tempurpedic mattress! the best investment ever.

0
1acc4ee9381d9a8d998b59915b3f997e

(2099)

on February 22, 2011
at 10:17 PM

You might want to give sublingual melatonin a try for a couple of weeks to break the up-every-two-hours routine that you have gotten used to, then taper off of it after you're back to sleeping through the night. And I second what Travis said about making sure that you're not hungry when you go to bed.

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