Especially if you have kids and work all day
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Excersice. I know, it sounds trite. But working out has helped me sleep more soundly despite getting less sleep. I have a few weights in my basement and when my kid is sleeping, I go downstairs and lift heavily. Especially leg workouts, your legs are a huge portion of your body and getting those muscles working is great. It usually takes me ~20 minutes to workup a sweat. Before I had a child I used to try cardio for longer periods of time. But I am more satisfied with short, difficult strength workouts.
Monitor caffeine and sleep amount. I’ve also heard good things from removing the number of decisions you take each day.
Sleep a lot and being indecisive. I can see that working for myself, thanks.
Monitor your blood sugar
Blood test of everything that affects it, and then correcting my daily nutrients accordingly.
First thing out of bed, hydrate. Then I’m eating, then I’m showering, etc, but for me on 600ml water.
a short while later, I’m starting the caffeine cycle, but I try to do 1:1 coffee and water, same volume. Ideally, to keep the hydration going.
Some days nothing’s gonna help, and I have the RedBull on sinful standby. I raise the desk, move about to keep the blood flowing, and bop to the music in the hopes the blood flowing will bring me out of an all-day stupor.
Much hustle. Wow.
Sounds like pure cope, but it really helps. I wait to drink any caffeine until 90 minutes after I’ve gotten out of bed. The brain can utilize the caffeine better that way and really gets me going.
This is actually an awesome tip! As I’ve gotten older I’ve been able to feel this more and more. Sometimes I get up and can tell coffee will only hurt.
Maybe you should do a sleep study.
signed up for one but its a while from now sadly…
What I used to do was be younger. Worked really well for a long time.
haha than I’m screwing something else up
DRUGS!
I mean Caffine lol
Caffine is soooo good
Green tea is good for the caffeine boost without the jitters you get with coffee. Less acidic too, so it’s easier to drink loads of it.
Preworkout. 2 scoops and I am fucking unstoppable. Also insufferable, and slightly manic but shit gets done!
Since you mentioned it cold brew coffee is less acidic vs hot coffee and I think(?) less than hot tea as well.
OTOH cold brewed tea probably edges out all of them in terms of low acidity.
Not too sure if you meant hot or cold tea, just adding some extra info :) For me cold brew coffee is way, way easier to drink and it’s become my daily go-to.
No kids
Honestly I was already tired. This just makes me tired, plus more
Sounds like health issues
A good diet and making time for exercise are huge.
The worst part is how starting these things makes everything worse for 2-4 weeks until you get used to it and then doesn’t really bring noticeable returns for another 2-4 weeks.
And the older you are before you start the longer it takes and harder it is to get going
kiss carbs goodbye and you’ll have energy all day
I get adequate sleep. A society that doesn’t let you is a society that is trying too hard.
I’ve always had insomnia but the child in my life really screws up my ability to get sleep
Oops thought you were referring to your inner child who didn’t want to get to sleep.
I wish! But how can you sleep when there’s so much you can do!
I can’t imagine not prioritizing sleep over those things.
So much time for activities!
Nana nap. Every afternoon if I can. Just a half hour power nap, and the difference it makes is phenomenal.
I can stay sharp all afternoon, and right up to bed time, with just a very fast nap in the afternoon. I’m all for it.
In 2k1 my company moved a telecommuter back inside; some management dork demanded it. He said “yeah, but I take a nap after lunch, and I’m gonna take a nap after lunch.” And he did. And we all heard and envied his ability to do so.
It’s interesting that 30 minutes work for you.
I find 15-20 minutes work wonders. If I’m gone for longer, my body goes into deeper sleep and I feel like a zombie getting up.
Took one after your comment for 1.4 hours. It was nice!
During a summer intensive I studied all morning then napped all afternoon then worked out. That was the life.
Every time I’ve tried 15-30 minute naps I was completely wasted afterwards. Powernapping isn’t for everyone I guess.
There are phases of sleep that you pass through. Seems like you pass through the lighter ones relatively quickly and you’re getting dragged awake out of a deep sleep phase.
Either give it a little bit longer (like 35-45 minutes) or try 10 minute catnaps.
There was an android app that monitored your breathing and motion when the phone is placed next to you on the bed. It claimed to wake you when you were in the right sleep cycle to wake up clear. I tried it as an alarm clock replacement and it seemed to work…but it was years ago and I forget the app name
I’ve heard that, yes. There is a moment of grogginess for me. Maybe 10 to 15 minutes. But that leaves, and the rest of the day is like a fresh day.
coffee and cope
I use a CPAP every night. One of the best things I’ve ever done for myself!
Yup! CPAP. Fix your sleep and you’ll feel awake during the day.
I don’t feel sleepy in the afternoon anymore. I sleep and night and stay awake during the day.
Same, it quite literally changed my life. I went from sleeping 12h in a row, still waking up groggy and generally being a walking zombie, to being functional after 7h of sleep. Young children still make it hard to get those 7h of consecutive sleep, but this gets better with time.
Hell yeah I had a really poor memory and was always exhausted. I had to nap every day. Now with the CPAP I get 8 hours of sleep and I can remember things that happened weeks ago
Do you remember what your AHI (Apnea-Hypopnea Index, number of “events” oper hour) was? Normal is 5 or less, severe sleep apnea is 30 or more - I was at 69 events an hour. Considering an event is either 10 seconds or more without breathing (or a more or less equivalent drop in blood oxygenation due to partial respiratory tract blockage), it means I wasn’t breathing for at least an hour and half every night 😂
Same. My AHI was 59. And during my sleep study there was on event where I didn’t breathe for more than a minute. My oxygen saturation got down to 81, that’s pretty scary. And that was likely happening to me every night for the last 15 years or more.
Since starting on my CPAP two months ago, my life has massively improved. I wake up feeling great most mornings. I still sometimes feel tired in the afternoons, but not on the level as before.
I was 27. With the CPAP I’m down to less than one. It’s amazing
sleeping 12h in a row
Ya this will make anyone groggy. There’s your problem.
The point was that I woke up groggy and tired regardless of how much I slept. That was a symptom, not my problem.
The CPAP was great, but my previous terrible sleeping habits masked a few other issues, it was a series of things to resolve. (Sleep got better, but I stopped tossing and turning, making back issues worse, so I needed to stop sleeping how I was, etc.)
similarly: I bought anti-snore bite guard to help with sleep apnea.
Feeling actually refreshed after waking up feels unreal
Exact same story here. I had lost evenings before I got mine, now I can enjoy a couple hours to myself after the kids are down.
How did you get used to the mask?
Three things:
- Don’t stop until you find the right mask. There are a lot of options.
- Change is always awkward at first. It will take time to get used to.
- Adjust your attitude. Most people are already convinced that they’re not going to like a CPAP and are angry they have to wear one. Make the effort to be healthy. Eating healthy and getting exercise aren’t fun for most people either. Getting quality sleep is just as important.
He’s been really determined to make it work - even takes it on vacation. He gets decent rest until he wakes up and takes it off, usually around 3 or 4. He has the triangle-shaped mask with the face steps. I didn’t realize there were different types. I just ordered him the n30 under-nose one and the p10 nasal pillows with a soft strap. Thanks for the advice!
The Philips Respironics nasal pillow works fantastic for me! Everyone is a little different though.
I would put it on when I was reading in bed before I go to sleep and that seemed to help. It still took about 6 months to get use to it. Often times for the first 6 months I just wore it as much as I could and tried not to stress if I needed to take it off to sleep.
Three weeks of agony. Totally worth it. I have a deviated septum so I can’t do a nose pillow, but there’s really low impact options if you’re able.
My husband has had his since September. He usually makes it until 3 or 4am and then takes it off.
So sorry to hear this - do those couple of hours with the machine help him a little at least? Did he try different masks, by any chance? I had a nasal mask initially, and eventually switched to nasal pillows before I started actually enjoying mine. Everyone’s anatomy and way of sleeping are different, so there’s often some trial and error necessary.
For example, a lot of people dislike nasal pillows cause they’re much easier to rip out or have a leak for some. A lot of people seem to like nasal masks, while I hated mine with a passion, as even with the XL size, my (large) nose’s bridge was rubbing against it and hurt quite a bit. Some people also seem to love their full-face masks - they tend to work better for mouth breathers and those sleeping on their backs.
He’s been really determined to make it work - even takes it on vacation. He gets decent rest until he wakes up and takes it off, usually around 3 or 4. He has the triangle-shaped mask with the face steps. I didn’t realize there were different types. I just ordered him the n30 under-nose one and the p10 nasal pillows with a soft strap. Thanks for the advice!
