1

votes

Please Hack my Sleep.....I'm desperate!

Answered on August 19, 2014
Created May 02, 2011 at 7:02 PM

Currently I go to bed at 9:30pm and wake up at 6am. However, besides the nights my kids wake me up (can't help that) I always wake up between 3-4am usually to pee but sometimes I just wake up. I can usually fall back asleep, but there are occasions when it takes an hour or so. I've tried limited my water, I've tried not eating and eating close to bed time, I've tried GABA, and I currently take Natural Calm an hour before bed time. My last meal is usually 6-630pm. I have darkened my room the best I can but my wife is not comfortable keeping the door closed because she is afraid she will not hear our infant son, so it's not pitch dark. I am not waking up feeling refreshed, instead I feel tired and sluggish. Any help would be greatly appreciated!!

77877f762c40637911396daa19b53094

(78467)

on May 03, 2011
at 04:08 PM

Thanks! I checked out some studies and will discontinue use.

77877f762c40637911396daa19b53094

(78467)

on May 03, 2011
at 04:01 PM

And how did you sleep when you were a child, Orange13?

9aa2a816c61170cc0183a68be0386ba5

(1702)

on May 03, 2011
at 12:31 PM

That doesn't seem right. My entire childhood I slept with a nightlight, music played for the first hour or so of my "bed time" and my bed was fairly not soft. I'm the lightest sleeper I know, and it sucks. Correlation != causation in my case.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 03, 2011
at 12:51 AM

Yeah read a lot about melatonin before you use it regularly. Regular use of it will absolutely further down regulate your endogenous production of it, leading to straight up dependency. For real, do your research before you start with this one.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 03, 2011
at 12:49 AM

I would agree that evening exercise seems anathema with getting ready for bed to me. I hit it around 2/3pm which actually makes somewhat energized for the remainder of the day. Then by 10/11 in the evening I've become tired and sleep pretty well. I wake every night round 3am too though. Pee then fall back asleep

3aea514b680d01bfd7573d74517946a7

(11996)

on May 02, 2011
at 09:17 PM

+1 for the fantastic article. Thanks!

77877f762c40637911396daa19b53094

(78467)

on May 02, 2011
at 09:05 PM

Really? I'm going to look that up but please tell me more.

77877f762c40637911396daa19b53094

(78467)

on May 02, 2011
at 08:46 PM

Don't get hooked on melatonin. It will down-regulate.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on May 02, 2011
at 08:06 PM

You know its funny you say that because before Paleo I used to workout in the morning before work and I didnt have this problem. Maybe i should try that out again.

Medium avatar

(12379)

on May 02, 2011
at 07:32 PM

+1 for the sleepmask - definitely the way to get rid of light when kids have night-lites

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on May 02, 2011
at 07:27 PM

Definitely see what you can do about removing the light from the night light. Even a small amount of light really messes up sleep.

77877f762c40637911396daa19b53094

(78467)

on May 02, 2011
at 07:26 PM

Totally forgot that part! Yup - I eat a high protein meal around 6:30 every night. I no longer get the night munchies and never hungry when I wake up.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on May 02, 2011
at 07:26 PM

On a side note, sleeping in a warm environment kills me. I generally have a lightly blowing fan aimed at me if the room is not cold. That might help

446d2dddaeeccb2cc31a09cf20e40d46

(676)

on May 02, 2011
at 07:21 PM

Wow, that's pretty amazing. I rarely wake up at night and still remember doing so in the morning; wonder if starting the Paleo-diet will change that...

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on May 02, 2011
at 07:20 PM

What time do you get up?

22212e9ba2a041e6da6c963d4d41615a

(5773)

on May 02, 2011
at 07:14 PM

I workout during lunch but besides that I am in front of a desk. I try to get out a couple times a day and walk outside. No caffeine all day.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on May 02, 2011
at 07:14 PM

My oldest son has a night light so that shines through. I know...I've tried to take the night light away but I'll get even less sleep..lol.

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7 Answers

2
A89f9751a97c3082802dc0bcbe4e9208

(13978)

on May 02, 2011
at 07:54 PM

What time during the day do you exercise? You might see sleep improvement if you ensure that your intense training is done at or before breakfast time.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 03, 2011
at 12:49 AM

I would agree that evening exercise seems anathema with getting ready for bed to me. I hit it around 2/3pm which actually makes somewhat energized for the remainder of the day. Then by 10/11 in the evening I've become tired and sleep pretty well. I wake every night round 3am too though. Pee then fall back asleep

22212e9ba2a041e6da6c963d4d41615a

(5773)

on May 02, 2011
at 08:06 PM

You know its funny you say that because before Paleo I used to workout in the morning before work and I didnt have this problem. Maybe i should try that out again.

2
77877f762c40637911396daa19b53094

(78467)

on May 02, 2011
at 07:11 PM

I'm trying to hack my sleep too and I'm finally seeing some success. I would either have the dreaded voices keeping me from going to sleep or waking up multiple times at night. I too, felt like a zombie most mornings. BTW: I've had sleep problems all my life.

Here is what has helped the past 9 days:

No alcohol at night. (I loves me some wine but it would kill my sleep)

Sleep mask. Invest in a good one.

10 minutes of yoga-like stretching about 30 minutes before bedtime. Make this some deep breathing, deep stretching and do your best to clear your mind.

Melatonin about an hour before bed (you'll have to figure out the timing that is right for you)

These have worked tremendously for me. When I was married I couldn't sleep well with my partner. I know many of us who sleep in separate beds and while I'm no longer married, this was absolutely not the cause of our parting. Some of us just sleep better without another body in bed. Have you given this a try? Just as an experiment.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 03, 2011
at 12:51 AM

Yeah read a lot about melatonin before you use it regularly. Regular use of it will absolutely further down regulate your endogenous production of it, leading to straight up dependency. For real, do your research before you start with this one.

Medium avatar

(12379)

on May 02, 2011
at 07:32 PM

+1 for the sleepmask - definitely the way to get rid of light when kids have night-lites

77877f762c40637911396daa19b53094

(78467)

on May 02, 2011
at 09:05 PM

Really? I'm going to look that up but please tell me more.

77877f762c40637911396daa19b53094

(78467)

on May 02, 2011
at 08:46 PM

Don't get hooked on melatonin. It will down-regulate.

77877f762c40637911396daa19b53094

(78467)

on May 03, 2011
at 04:08 PM

Thanks! I checked out some studies and will discontinue use.

2
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on May 02, 2011
at 07:10 PM

This is your body's natural rhythm. It's nothing to be worried about. I usually wake up at 1:30 am to pee and then go back to sleep. If nobody posts about this in a clearer sense before I do I'll get you an article describing the phenomenon.

This is described as segmented sleep and is common in pre-industrial societies who go to sleep at good hours like you and sleep in darkness like you.

"Until the modern age, most households had two distinct intervals of slumber, known as "first" and "second" sleep, bridged by an hour or more of quiet wakefulness. Usually, people would retire between 9 and 10 o'clock only to stir past midnight to smoke a pipe, brew a tub of ale or even converse with a neighbor."

New York times article: http://www.nytimes.com/2006/02/19/opinion/19ekirch.html?_r=2

Also interesting, Craked "7 things you didn't know you were doing wrong" which linke me to the NYT article and has another reference about sleep: http://www.cracked.com/article_19121_7-basic-things-you-wont-believe-youre-all-doing-wrong.html

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on May 02, 2011
at 07:26 PM

On a side note, sleeping in a warm environment kills me. I generally have a lightly blowing fan aimed at me if the room is not cold. That might help

446d2dddaeeccb2cc31a09cf20e40d46

(676)

on May 02, 2011
at 07:21 PM

Wow, that's pretty amazing. I rarely wake up at night and still remember doing so in the morning; wonder if starting the Paleo-diet will change that...

1
77877f762c40637911396daa19b53094

(78467)

on May 02, 2011
at 08:56 PM

This has been asked a number of times and usually one can expect the same responses that come down to "Good Sleep Hygiene", which were probably devised by somebody at Cosmopolitan.

Try something different. Our ancestors didn't sleep in complete darkness, and I don't know why people here think that they did. Sleep exposed to some natural source of light. If there is artificial light you encounter too, then use some of those blue-light blocking sunglasses. Sleep on a harder surface, possibly the ground or a mat on the floor. Have some kinds of noises in the room. It can be natural noises if you want, like one of those CDs of the sound of waves, etc.

I suspect at first you will have problems sleeping like this but that you will adapt with time and become a better sleeper. By creating a pristine sleeping environment (can't hear a pin drop, completely black, completely soft mattress, etc. etc. you are setting your body to be overly-sensitive and your body will wake up every time an ant crawls across the room.

Read this article

Think about it.

9aa2a816c61170cc0183a68be0386ba5

(1702)

on May 03, 2011
at 12:31 PM

That doesn't seem right. My entire childhood I slept with a nightlight, music played for the first hour or so of my "bed time" and my bed was fairly not soft. I'm the lightest sleeper I know, and it sucks. Correlation != causation in my case.

77877f762c40637911396daa19b53094

(78467)

on May 03, 2011
at 04:01 PM

And how did you sleep when you were a child, Orange13?

3aea514b680d01bfd7573d74517946a7

(11996)

on May 02, 2011
at 09:17 PM

+1 for the fantastic article. Thanks!

1
B4aa2df25a6bf17d22556667ff896170

(851)

on May 02, 2011
at 07:12 PM

I used to have the same problem until I realized it was because my blood sugar was dropping low in the middle of the night. I heard that Tim Ferriss suggests eating some almond butter right before bed to stabilize blood sugar throughout the night. I started making some homemade protein bars out of almond butter, protein powder, cocoa powder, cinnamon, and coconut flakes.. I eat one before bed and it has helped me sleep better. Could be placebo effect but who knows. I know alot of people support the intermittent fasting idea, but to me IF should only be experimented with after everything else is in check. If you are having trouble sleeping, you should get that in order before you start fasting.. just my opinion.

Also, how much caffeine do you take?

77877f762c40637911396daa19b53094

(78467)

on May 02, 2011
at 07:26 PM

Totally forgot that part! Yup - I eat a high protein meal around 6:30 every night. I no longer get the night munchies and never hungry when I wake up.

1
446d2dddaeeccb2cc31a09cf20e40d46

on May 02, 2011
at 07:11 PM

How active are you during the day? Doing a workout some hours before going to sleep might work. Just 30 Push-ups for time could get you asleep. I feel way more tired in the evening if I worked out that day, even if it was in the morning. And working out obviously has more benefits ;)

Any caffeine before bed? Pretty obvious, but you never know :p

Food-related possibilities I'll leave to the experts, which I'm not even remotely. But try a workout, it gets me sleeping :)

22212e9ba2a041e6da6c963d4d41615a

(5773)

on May 02, 2011
at 07:14 PM

I workout during lunch but besides that I am in front of a desk. I try to get out a couple times a day and walk outside. No caffeine all day.

1
9aa2a816c61170cc0183a68be0386ba5

on May 02, 2011
at 07:11 PM

What's the light source outside your room? Can you get rid of it?

All the light issues in my room come from outside, and I've found a sheet folded and nailed to the wall over the window helps (as would curtains, but the gap between the curtain rod and the wall always lets light in).

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on May 02, 2011
at 07:27 PM

Definitely see what you can do about removing the light from the night light. Even a small amount of light really messes up sleep.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on May 02, 2011
at 07:14 PM

My oldest son has a night light so that shines through. I know...I've tried to take the night light away but I'll get even less sleep..lol.

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