I’m always fatigued and struggle with migraines. Any suggestions from people that have improved their nightly deep sleep?
Note: I have IBS and the long gaps awake are normally…. Well you can figure it out.
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Phone outside of bedroom
No alc, cooler temps and 2 magnesium tablets before bed has helped me
No alcohol, at least 15k steps a day, last coffee around 4PM and in bed before 12.
This amount of deep sleep seems off. Apple or autosleep algorithm?
Have you considered the possibility that you have sleep apnea?
Seeing the sun outside in the early morning and minimizing use of artificial light at night. Have been able to more than double my monthly deep sleep average.
Deep sleep isn’t your only problem Op, you need to be giving yourself at least 7.5 hours of sleep every night.
I listen to binaural waves every night before I go to sleep. Once I started to do this regularly, my REM sleep increased exponentially.
What app routine or settings work for you?
Autosleep has helped a lot.
I noticed a major difference with 7 hours of sleep, very dark room, no noises, no emitting lights.
Chamomile tea before and after hot shower can help.
Drink lots of water in the day, get some good physical activity in and don’t eat too late…
Ashwangda
I work 4x12hr shifts and rotate days and nights week to week, sleeping ~9pm-5am one week, and ~7am-3pm the filling week- so I have tried various things to ensure I get decent sleep.
The one thing that hands down affected my sleep in the most positive way is to avoid screen time for 2-3hrs before bed. If I need to be up at 5 and my goal is to get to sleep at 9, then my phone is going onto the charger at 6:30pm and not being picked up unless it’s an emergency! Same goes for tv- I used to watch tv before bed and found I couldn’t sleep well. I now read in bed and it not only doesn’t keep me up like tv watching did, but I actually makes me drowsy and I fall asleep easier. It’s hard to not give in and be watching tv while on my phone… but I realized how much better all aspects of my life are if I sleep well, and it’s a sacrifice that has to be made. Plus, I can use my phone whenever I want at any other time during the day so it’s not actually that big of a sacrifice.
Secondary things to that- avoiding caffeine after 12, having a dedicated wind down period before bed, making my bed when I wake up so it’s all ready for me at bedtime, keeping my room around 20C when it’s time to sleep, using a white noise machine, having a shower before bed, using a diffuser with a ‘sleep blend’ of oils in my bedroom, blackout curtains, and avoiding alcohol on work nights.
You dream a lot on the bright side it looks
Don’t want to overstep but one of the things that helps determine you have IBS over other conditions is lack of red flag symptoms. Being awoken in the middle of the night (as you mention) by your bowels, presumably due to pain or needing to go to the toilet, is a red flag symptoms and is suggestive that it isn’t IBS.
If it’s been checked out by a doctor then that’s fine but if not then might want to get it looked at :)
Giving up the booze. It has made a huge difference
There it is. As I’ve gotten older, even 2 beers will fuck up my sleep schedule, which then spirals into sometimes weeks of 5-6 hours of sleep, which turns into required naps, which makes it worse.
I still occasionally drink, but I have to limit it or start drinking at like noon, which probably also isn’t a healthy habit.
While I don’t have any data on this, just thinking back on my own experience from youth to today as a 41 year old man… I don’t think adults handle recovery from alcohol worse than 21 year olds… I think we are just more aware of the consequences of the alcohol and weigh the value of the alcohol lower.
When I was in my 20s, I used to occasionally drink to the point of having a hangover or even puking… fairly regularly I’d have a few drinks in the evening.
My sleep quality was terrible back then, but I didn’t know why or that some people don’t live life that way… in my 40s, with sleep trackers etc I can see exactly what alcohol does and have experienced life with several consecutive months of no alcohol.
I’m working on this. I’ve had one drink in the last week and I’m hoping to see some improvement soon.
Hydration, exercise, but for me most importantly, dine at least 2 hours before bed. It changed my sleep completely.
Hydration, hydration, hydration!
Not an hour before u sleep though
A small drink before bed is ok, don’t be chugging a litre though! Keep on top of it through the day and you are sorted
Man go to bed at midnight
