How to get the best sleep?

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Kow
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How to get the best sleep?

Post by Kow »

I’m looking for recommendations on the most impactful products/techniques anyone has used to get better sleep. This could be pillows, weighted blankets or routines anything else that has improved your quality of sleep. My sleep isn’t bad but interested in how to improve it still.

I’m a hot sleeper whereas my wife is cold so she normally has 2 more blankets than me which is one factor we have to consider.

One change I made a few months ago was just charging my phone at night away from my nightstand which prevented me from reflexively picking it up and not falling back to sleep.

Looking forward to hearing from everyone. Thanks.
Calli114
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Re: How to get the best sleep?

Post by Calli114 »

I don’t eat or do any strenuous exercise within 3 hrs of bedtime and cut off screen time for devices at least an hour prior. Reading a book almost always makes me drowsy within 30 minutes or less.
I make a cup of camomile tea, and if tense I do some deep breathing and make sure I’m not unconsciously clenching my jaw.
I like to get hygiene chores done ahead so that I’m going directly from the living room straight to bed when sleepy. If I’m worrying or rehashing something in my mind, I tell myself I have to “change the channel” to more pleasant thoughts.
UpperNwGuy
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Re: How to get the best sleep?

Post by UpperNwGuy »

Melatonin.
rich126
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Re: How to get the best sleep?

Post by rich126 »

As I get older I usually don't have issues getting to sleep but tend to wake up 3-5 hrs into sleep. Usually I can go back to sleep but it is annoying.

I've also learned not to force sleep. If I am not sleepy don't try to go to sleep since I will just lay there awake. Instead stay up until I am really tired. Of course I violate a lot of sleep rules since I watch tv and use my ipad. Gave up reading a few decades ago after reading every night from a kid to my 30s. Not sure why.

Certain medications can screw up sleep.

I find if I stay up late and don't get much sleep one night it usually just causes me to crash earlier the next night.
squirm
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Re: How to get the best sleep?

Post by squirm »

Sounds like a medical thread, red alert!
I have to have just the right mattress and pillows. Sometime my wife will use Benadryl.
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jabberwockOG
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Re: How to get the best sleep?

Post by jabberwockOG »

1) Vigorous daily exercise makes for a good night's sleep. Do some vigorous exercise for an hour or so every single day - it can be a sport, jogging, brisk power walk, swimming, or a labor intensive home project/yard work/chore/etc. The specific activity doesn't matter but getting tired and good and sweaty every day is very conducive to a good night's sleep.

2) Being organized at life in general, staying on top of things, planning ahead - all conducive to a better night's rest. Procrastination does not create the relaxed mindset required for a good night's sleep.

3) Invest in creating a fantastic sleeping environment. That means finding the perfect mattress, high qaulity pillows, sheets, and blankets - lots of places to save money in life but the bedroom is not one of them. Bedroom should be a dark, super comfortable, ultra quiet, safe refuge when you turn out the lights at night.

4) Habit is a powerful sleep inducer. Try to keep bedtime timing and routine roughly the same every night. Same hygiene routine, a little reading, same sleep clothes, cuddling with partner/etc.
squirm
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Re: How to get the best sleep?

Post by squirm »

Hot shower before bed.
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celia
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Re: How to get the best sleep?

Post by celia »

I don’t go to bed until I’m tired, but then I’m “out” within a minute and sleep soundly. A dark, cool room helps as well as no recent meals/snacks to finish processing internally. :beer

To make this actionable, sometimes I dream of IRAs and what to do about them. :oops:

Really!
Dottie57
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Re: How to get the best sleep?

Post by Dottie57 »

Hot shower before bed.
Flax seed hot pad around the neck ( heated).
Relaxing my face - works extremely well for me. Really strange I know.
SurferLife
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Re: How to get the best sleep?

Post by SurferLife »

There's a lot you can do.

I will often sauna before bed and I sleep like a rock when I do that, though I drink coconut water before laying down. You should also put your phone on airplane mode. I bought an electrical field detector to see if my house was too close to a junction box outside, and man did that thing light up my meter! However, near the home it is acceptable. My phone also pegs that meter when I get an incoming email or phone call, or when it naturally polls the server to check for email. That said, there are so many wireless devices and frequencies out there that are said to interfere with our brainwaves. I am going to put the house wifi on a timer so that it shuts off while we are sleeping. I am renting so I can't do this, but there is a paint you can put on the outside of your house that blocks EMF. The poor mans method to this is to get a "faraday cage" for the bed. I've seen these net-like products, and while very expensive, they work great. Blackout curtains, a nice matress and sheets and a healthy bedtime routine will serve you well.
Monsterflockster
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Re: How to get the best sleep?

Post by Monsterflockster »

Kow wrote: Sat Apr 17, 2021 9:36 pm I’m looking for recommendations on the most impactful products/techniques anyone has used to get better sleep. This could be pillows, weighted blankets or routines anything else that has improved your quality of sleep. My sleep isn’t bad but interested in how to improve it still.

I’m a hot sleeper whereas my wife is cold so she normally has 2 more blankets than me which is one factor we have to consider.

One change I made a few months ago was just charging my phone at night away from my nightstand which prevented me from reflexively picking it up and not falling back to sleep.

Looking forward to hearing from everyone. Thanks.
1. Never have kids.
2. Sleep divorce.
S7M832
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Re: How to get the best sleep?

Post by S7M832 »

One cup of warm water with 2 tablespoons of Apple cider vinegar and one tablespoon unfiltered honey right before bed. No other meals/drinks within two hours of bedtime. Choose a book over tv for nighttime activity.
desiderium
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Re: How to get the best sleep?

Post by desiderium »

Insomniac here

A resource I found helpful is the book "How to Sleep" by Dr. Rafael Pelayo. He is a sleep specialist at Stanford.
Shalom Aleichem
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Re: How to get the best sleep?

Post by Shalom Aleichem »

1) Not benadryl! When we were in medical school we were stressed before the boards and everyone planned on taking benadryl the night before to get sleep. You will sleep but it will block your REM and so you will be physically asleep but not rested.

2) Dark room. I bought blackout shades.

3) I am now of the age that I can't drink an hour before bed otherwise I have to pee in the middle of the night. It's funny when I was younger I was getting up every night to pee. I thought I'm too young for prostate issues. I was in the OR and there was a urologist and so I asked him - I have to get up every night to pee. What should I be considering? The first question he asked me was do you drink before you go to bed? I said I enjoy a large hot tea ... ohhhhh. What a dummy.

4) Get the best mattress you can afford. I'm lazy and kept my satisfactory mattress but bought a tempurpedic top at Bed bath and beyond.

5) Same for pillows. I like down or tempurpedic. I want to say they are around $200 for a great pillow but the ROI is better than VTSAX.
momvesting
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Re: How to get the best sleep?

Post by momvesting »

We bought lined bamboo Roman shades and have blackout curtains on top of them. Having true darkness, no moonlight, distant airplane lights, neighborhood lights, or anything makes a big difference. I didn’t realize how disruptive those could be until we did this. That and a soft fan breeze and I am out!
theorist
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Re: How to get the best sleep?

Post by theorist »

— I take magnesium tablets about an hour after dinner. They seem to help me sleep well.

— I have a routine of watching a silly TV show and drinking herbal tea (right now, Fennel tea) right before bed. Helps me wind down.

Good luck!
Shalom Aleichem
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Re: How to get the best sleep?

Post by Shalom Aleichem »

desiderium wrote: Sat Apr 17, 2021 11:02 pm Insomniac here

A resource I found helpful is the book "How to Sleep" by Dr. Rafael Pelayo. He is a sleep specialist at Stanford.
I sleep terribly. I try everything and i'm still bad at it. I got a sleep study that was not wholly normal but largely normal. I just bought the book at your recommendation. Fingers crossed!
Shalom Aleichem
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Re: How to get the best sleep?

Post by Shalom Aleichem »

Oh for me earplugs too. I can't sleep without them. Even a light noise wakes me. And obviously get all electronics out of the room. All those lights are distracting.
H-Town
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Re: How to get the best sleep?

Post by H-Town »

A good workout during the day should do it. A good “workout” in bed before sleep has a nice boost too. But I rarely have any trouble with sleep. I can lay down and sleep within 5 minutes and won’t wake up until the morning. I can sleep through almost anything.

My wife is a light sleeper though. It’s generally tied to her anxiety or stress level. She tries to use blue light blocker glasses, and turn off electronics an hour before sleep. Activities during the day help her sleep better. But I still think anxiety is the biggest factor that would impact her sleep. I wouldn’t understand this since there are not many things in life that I would actually give a damn. So I don’t even pretend to step into her shoes and understand. But we continue to manage it.
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anon_investor
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Re: How to get the best sleep?

Post by anon_investor »

I had trouble sleeping... I was later diagnosed with sleep apnea. CPAP machine works, I sleep well every night.

OP should see if he has any symptoms, and if so talk to his doctor:
https://www.mayoclinic.org/diseases-con ... c-20377631
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Sandtrap
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Re: How to get the best sleep?

Post by Sandtrap »

Weighted blanket in winter
Lot's of favorite feather pillows well used and tamped just right
Heating pad under my spine or ice or heat under my neck when Kindle reading before going to sleep.
Great noise cancellation ear buds playing soft oldies music.
Favorite old friend stuffed animals (horrible name), bears.
Fuzzy sleep buddies, cats, but none now. . . . miss them.
Stick to a schedule in the evening, time for this and that, winding down. (glide path like retirement funding).
(think of a 747 coming in for a slow approach and landing softly at the airport).

Don't think about allocation or portfolio things or volatility in the evening.
After a certain time of day, avoid arguments, bickering, brain storming, or discussing anything that matters.
Use sticky notes instead of trying to remember to do things so you have to think about it at night.

Quiet and dark and peaceful.
No noisy neighbors or fire engine or police sirens, headlights shining into the house, noisy people in the house, IE: the clamor and chaos of the world and people. The home is in rhythm with one's sleep patterns. When you go to sleep the house goes to sleep.

Enjoy any good sleep as you can get it. And, accept that sometimes "it just ain't happening". :o :o
Tip: A business owner never gets to "clock out" or 'punch out". So, being well organized mentally and physically, etc, is crucial.
j :D
Last edited by Sandtrap on Sun Apr 18, 2021 12:14 am, edited 2 times in total.
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desiderium
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Re: How to get the best sleep?

Post by desiderium »

Shalom Aleichem wrote: Sat Apr 17, 2021 11:55 pm
desiderium wrote: Sat Apr 17, 2021 11:02 pm Insomniac here

A resource I found helpful is the book "How to Sleep" by Dr. Rafael Pelayo. He is a sleep specialist at Stanford.
I sleep terribly. I try everything and i'm still bad at it. I got a sleep study that was not wholly normal but largely normal. I just bought the book at your recommendation. Fingers crossed!
Medical practice is just bad for sleep. Exercise and meditation can help some, ethanol not so much
30west
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Re: How to get the best sleep?

Post by 30west »

Sleep divorce, and earplugs.

I fall asleep right away but sometimes wake too early and start ruminating. To combat this i keep ear buds pluged into my phome at my bedside, and i have an audio book cued up and ready to play at about 85% of normal speed. The book is usually something about 17 century European history or someone's biography. The more boring the better. The narrator's voice must be plessant. I turn the volume down till its almost inaudible and i try to follow the story as i lay in bed with my eyes closed. This works wonders at helping me fall back asleep in that 4am hour. Sometimes the subject of the book ends up in my dreams. But since im dreaming i figure im getting good rem sleep.
Ron Ronnerson
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Re: How to get the best sleep?

Post by Ron Ronnerson »

I’m usually a pretty decent sleeper but when I want to take it to the next level, I get exercise during the day, put on an eye mask, and turn on white noise. The white noise is played from an app simply called “white noise” that contains lots of choices. I like to listen to “airplane travel.”

Temperature is also important. During the summer months, I open the windows and use a ceiling fan as well as a tower fan to keep cool. In the winter time, I find that a down comforter comes in very handy to stay warm.

A mattress and pillow that are not too soft nor too firm help as well.
Shalom Aleichem
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Re: How to get the best sleep?

Post by Shalom Aleichem »

desiderium wrote: Sun Apr 18, 2021 12:12 am
Shalom Aleichem wrote: Sat Apr 17, 2021 11:55 pm
desiderium wrote: Sat Apr 17, 2021 11:02 pm Insomniac here

A resource I found helpful is the book "How to Sleep" by Dr. Rafael Pelayo. He is a sleep specialist at Stanford.
I sleep terribly. I try everything and i'm still bad at it. I got a sleep study that was not wholly normal but largely normal. I just bought the book at your recommendation. Fingers crossed!
Medical practice is just bad for sleep. Exercise and meditation can help some, ethanol not so much
Agree. Especially if you're in private practice and it never really goes away... thinking about patients and the practice really never stops. It's like in Harry Potter 1... Voldemort is always in your head. You're never alone!
Shalom Aleichem
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Re: How to get the best sleep?

Post by Shalom Aleichem »

30west wrote: Sun Apr 18, 2021 12:18 am Sleep divorce, and earplugs.

I fall asleep right away but sometimes wake too early and start ruminating. To combat this i keep ear buds pluged into my phome at my bedside, and i have an audio book cued up and ready to play at about 85% of normal speed. The book is usually something about 17 century European history or someone's biography. The more boring the better. The narrator's voice must be plessant. I turn the volume down till its almost inaudible and i try to follow the story as i lay in bed with my eyes closed. This works wonders at helping me fall back asleep in that 4am hour. Sometimes the subject of the book ends up in my dreams. But since im dreaming i figure im getting good rem sleep.
What is sleep divorce? Sleep in another bed than your partner?
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Metsfan91
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Re: How to get the best sleep?

Post by Metsfan91 »

Kow wrote: Sat Apr 17, 2021 9:36 pm I’m looking for recommendations on the most impactful products/techniques anyone has used to get better sleep. This could be pillows, weighted blankets or routines anything else that has improved your quality of sleep. My sleep isn’t bad but interested in how to improve it still.

I’m a hot sleeper whereas my wife is cold so she normally has 2 more blankets than me which is one factor we have to consider.

One change I made a few months ago was just charging my phone at night away from my nightstand which prevented me from reflexively picking it up and not falling back to sleep.

Looking forward to hearing from everyone. Thanks.
Pillow. Bought a pair of quality pillows at Macys on Thanksgivings sale a couple of years ago. These have helped sleep well. Reading also helps falling asleep.
“Time is your friend; impulse is your enemy.” — John C. Bogle
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Re: How to get the best sleep?

Post by LadyGeek »

This thread has run its course and is locked (several posts are suggesting medical remedies, which is medical advice). See: Medical Issues
Questions on medical issues are beyond the scope of the forum. If you are looking for medical information online, I suggest you start with the Medical Library Association's User's Guide to Finding and Evaluating Health Information on the Web which, in addition to providing guidance on evaluating health information, includes a list of their top recommended sites.
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