3

votes

Sleep hygiene: what am I missing?

Answered on August 19, 2014
Created July 07, 2013 at 7:45 PM

I do everything I can think of to keep good sleep hygiene. I have blackout curtains. In the summer months I run the AC overnight to keep the room cool. I have plants in the room and an air purifier with a HEPA filter (to cut down on problems with asthma). I refrain from eating a few hours before bed. No alcohol or caffeine (for me). And I get some physical activity during the day but not right before bed. Oh, and I try to cut down on screen time before bed: I also use f.lux to cut down on blue light.

This past week, both my husband and I have been sleeping poorly, despite going to bed early enough. We're sleeping about 8 hours, but feel exhausted in the morning. Am I missing something?

I wonder if there are fireworks going off at night that we don't remember, but it seems unlikely that it would still be going on.

One other possibility could be that we were in a different time zone for a couple weeks, a couple weeks ago, but it seems unlikely to still be affected by that. I think we also haven't been terribly consistent about when we go to bed: sometimes it's 10:30, and sometimes it's more like 11:30, but that seems like a small difference, and it's never been a problem before.

7841848bd0c27c64353c583fb7971242

(7275)

on July 10, 2013
at 01:48 AM

Ok, after a nearly sleepness night, we figured out our upstairs neighbor's window AC unit was installed incorrectly, and was making a horrible noise whenever the compressor kicked in. Now to just get a hold of her so we can help her fix it.

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on July 09, 2013
at 07:02 PM

Also in general I feel like I need 9.5 hours. 8 hours at night and a 1.5 hour nap later. if only that were possible...

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on July 09, 2013
at 07:01 PM

maybe your cortisol is messed up? Are you eating really low-carb perhaps? or just undereating in general?

A08b210e4da7e69cd792bddc1f4aae4b

(1031)

on July 08, 2013
at 10:36 AM

Foam ear plugs. Wouldn't be without them.

7841848bd0c27c64353c583fb7971242

(7275)

on July 07, 2013
at 10:18 PM

Oh, my husband is reporting that he woke up at least 10 times last night. Woah! If that keeps up, maybe a sleep study is the way to go.

7841848bd0c27c64353c583fb7971242

(7275)

on July 07, 2013
at 10:15 PM

My husband is prone to hypnic jerks, but hasn't been having them lately.

7841848bd0c27c64353c583fb7971242

(7275)

on July 07, 2013
at 10:07 PM

We're both 30. And we both tend to have one trip to the bathroom in the middle of the night. That has been a constant, and while it's not great, overall sleep quality doesn't seem to suffer from it. Even though I feel thirsty when I go to bed, I still have to get up in the middle of the night to go to the bathroom. Since it has just been in this past week, and it's been both of us, I haven't considered getting a sleep study done. Besides, I doubt my insurance covers it (I'm a grad student).

Cf08ad26759fdd206a2c9f9385080a57

(995)

on July 07, 2013
at 08:12 PM

You could try eating more Magnesium and B6 at night and more sunlight / D3 first thing in the day. Maybe throw in some l-theanine.

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3 Answers

2
F9cb5745815f70ca8214bb73b0a06bae

(154)

on July 08, 2013
at 02:38 AM

do you exercise on a daily basis? Also, cool rooms are good but the sound of air conditioners are pretty loud.. if you are leaving it turned on at night it could be not letting you get the quality of sleep you need.

2
0f1aeeab944e721af88132ecafe75bbe

on July 07, 2013
at 09:36 PM

You didn't mention if you have had a sleep study or not to rule out sleep disorders like sleep apnea and PLMD (your husband could be affecting your sleep)

What is your age? This is very pertinent to a differential. Bathroom trips at night? Try going to bed at the exact same time 7 days a week and don't sleep in or stay awake in bed for more than 15 minutes. If there is no insomnia, no sin in a nap, either!

7841848bd0c27c64353c583fb7971242

(7275)

on July 07, 2013
at 10:18 PM

Oh, my husband is reporting that he woke up at least 10 times last night. Woah! If that keeps up, maybe a sleep study is the way to go.

7841848bd0c27c64353c583fb7971242

(7275)

on July 07, 2013
at 10:15 PM

My husband is prone to hypnic jerks, but hasn't been having them lately.

7841848bd0c27c64353c583fb7971242

(7275)

on July 07, 2013
at 10:07 PM

We're both 30. And we both tend to have one trip to the bathroom in the middle of the night. That has been a constant, and while it's not great, overall sleep quality doesn't seem to suffer from it. Even though I feel thirsty when I go to bed, I still have to get up in the middle of the night to go to the bathroom. Since it has just been in this past week, and it's been both of us, I haven't considered getting a sleep study done. Besides, I doubt my insurance covers it (I'm a grad student).

1
68655ec9711d207d69a63ebf96b37573

on July 08, 2013
at 06:16 PM

1) Cold room. Often you don't realise that you're too hot and sleep lightly/wake often 2) Morning sunlight, as soon as you wake, 15 mins (eg short walk) 3) sex! To completion for both partners

It could be a phase. The more tired I am the worse I sleep. Try a few days (no more) on St Johns Wort before bed or the Z-12 supplement from T-nation (ridiculous overpriced site which I do not endorse but this supplement works like a dream (har) for me and I've tried many things and suffered insomnia my whole life)

Actually I don't use blackout curtains when I'm on a conventional sleeping schedule as the gradual lightening in the morning helps me wake when I should do, without the need for an alarm. I go to sleep with an eye mask on loosely and it comes off in the night.

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