/sci/ - Science & Math » Thread #11876781

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Science behind sleep

Anonymous Tue 07 Jul 10:53:53 2020 No.11876781 View Reply Original Report

Quoted By: >>11876987 >>11877035 >>11877381

>force myself to stay awake until 9PM to fix sleep schedule
>dizzy and sleepy all day
>finally lay down at 9PM
>suddenly can't sleep
>barely fall asleep at 10PM
>wake up twice with severe thirst
>can't fall asleep at 3AM
>repeat
I did not eat late. I drink 1.5 liters of water a day. I don't drink caffeine. I eat homecooked well balanced food. I work out and do some gardening on a daily basis. My room is at a comfortable temperature at night. Why THE FUCK is it so hard to sleep at night?
Meanwhile, if I want to sleep during the day:
>fall asleep in 5 minutes whenever
>can fall asleep in scorching heat, while thirsty AND in bad posture
>sleep for 8 hours without interruptions

Anonymous

Anonymous Tue 07 Jul 2020 10:54:33 No.11876782 Report

Quoted By:

It is pain.

Anonymous

Anonymous Tue 07 Jul 2020 12:44:23 No.11876987 Report

Quoted By: >>11877014 >>11877035

>>11876781
Blue lights from screens can goof you up. Try shutting things down an hour before bed or see if your devices have a setting for that.
Also of you're still trying to get your shit on track it takes some adjustments.
Try getting some 5htp supplements and taking them an hour or two before bed. It always makes me go out like a light and doesn't give me the nasty cranky hangover in the morninh like tylenol pm does.

Anonymous

Anonymous Tue 07 Jul 2020 12:57:57 No.11877014 Report

Quoted By:

>>11876987
I heard that the coclusion from those tests on blue light where not really safe.
when blue light is reduced, usually the overall intensity is reduced too.
so it is possible that overall light intensity matters more than the color for making you awake.
so blue filters or night modes should help anyways

Anonymous

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Anonymous Tue 07 Jul 2020 13:10:41 No.11877035 Report

Quoted By: >>11877094

Hello OP, sleep/fatigue researcher here. I'm not going to give you an extensive free crash course in sleep. For a dummies guide, try reading "Why We Sleep" by Matthew Walker. I've never read it, but the bloke isn't a complete fucking idiot.

>>11876781
> force myself to stay awake until 9PM to fix sleep schedule
This isn't how you fix your sleep schedule. It might work for a day or two, but you'll just revert back to your old pattern in a few days. Ideally, you want to be shifting 30 minutes each day.

1. First night, fall asleep when you naturally would (make no effort). The time you get into bed that night is your epoch.
2. Sleep for a constant duration (e.g., 8 hours)
2. Each night after, shift back time into bed by 30 minutes, removing all light within reason within an hour of that. Continue 8 hour sleep time where possible.

> Why THE FUCK is it so hard to sleep at night?

Your circadian rhythm is either running on free-drift or completely inverted. You likely don't get enough natural sunlight (because you sleep all day), and your other zeitgebers (e.g., food; exercise - if you get any) are also aligned at the wrong time.

>>11876987
Blue-light part is accurate. Ideally prevent all sources of light beyond ~15 lux within 1 hour of bedtime. I know it's fucking hard. The flip side is also important, ensure you have intensive bright light exposure (sun ideally) immediately after awakening.

Don't take 5-HTP, take Melatonin if you are going to take something.

Enjoy your better sleep

Anonymous

Anonymous Tue 07 Jul 2020 13:42:38 No.11877094 Report

Quoted By:

>>11877035
>The flip side is also important, ensure you have intensive bright light exposure
Not op but I got laid off end of last year from a job that had me coming in at 4am for almost 10 years. My new job starts at 7am and I cannot stress how incredible it feels to wake up to sunlight. Seriously I feel like a completely different person. Especially this time of year when before it felt like I had to go to bed while it was still broad daylight if I expected to get any decent sleep.

Anonymous

Anonymous Tue 07 Jul 2020 14:32:36 No.11877282 Report

Quoted By:

Get up 16 hours before your scheduled bedtime, every day. Good diet. Good exercise.

You can get into more detail with exercise(1hour+ of smart hard work per day) diet(e.g. no caffeine after 'noon', no food 2hour before bed, no heavy liquid intake near bed), behavior(light cycles, never in bed aside from sleep, blindfold, earplug, not arguing with a cheating landwhale within 15min of bedtime,), etc... but disciplined wake, sleep, diet, exercise is 80% of the issue, and your body can regulate to most of the 20% given a consistent routine.

most 'insomniacs' are weak undisciplined people, rather than people who have some freak inability to sleep.

Anonymous

Anonymous Tue 07 Jul 2020 15:02:32 No.11877381 Report

Quoted By:

>>11876781
Some tips I found useful for myself:
-dont workout late. If youre in bed by 10, the latest you should work out is like 4-5.
-eat dinner 3 hours before bed at least

Anonymous

Anonymous Tue 07 Jul 2020 20:38:14 No.11878484 Report

Quoted By:

I work a rotating sleep schedule for work doing a complete reversal every 14 days. The trick is to roll forward and have someone police you. The first night I try to sleep till noon. And just tough it out till I get home at 9 am. Coming out of that I push how late I can stay up with eventually making it to 12 noon the night I shift back. The day of the snap back I go to bed at 9 am as soon as im home for 2 hours then I have my gf beat me until I get out of bed. I spend that day outside doing errands (Its impossible to get stuff done on my work week) to distract my self from sleeping. I normally crash that day around 8 pm. After that I wake up at 6 am for the rest of my off week and prepare to due it all again in 3 weeks. While my work is stress free which takes a huge load off of rotating I have noticed several health problems. I have started grinding my teeth mildly at night and my restless leg syndrome has reported turned into full body spasms. I have put on 10kgs and have done this every 28 days for 10 months.

t. Geologist

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