How do i get my sleep schedule back on track?
I have tried staying up for 24,36,even 48 hours with NO sleep and when i do that i just sleep like 5 hours then i wake up and do another 24 hours i can't help it and i hate it. If i get any sleep even like 10 minutes it ends horribly with ne staying up and doing horrible things to my health how do i fix this?
I have never even tried cocaine.
A really cool trick to helping your sleep is to learn about sleep cycles.
(Sorry in advance if this gets long)
A typical person goes through a full REM sleep cycle in 90 minutes (this can average +/- ~5-10 minutes a person). With this in mind, it is critical to make sure you plan your sleep schedule to allow yourself to wake up as close to the end of a cycle as possible.
Therefore for most people the best amount of sleep to receive is 4.5 hour, 6 hours, 7.5, or 9.
The next step is to learn how long it takes you to fall a sleep on average. This can average anywhere from 5 minutes to 2-3 hours for some people, so this is really something you'll have to figure out on your own. And this just comes with time, most people have a ballpark idea of how long it takes.
So say it takes you about 30 minutes to fall asleep, and you know you need to get up at 8am. The best times to head to bed would be 10:30pm, Midnight, 1:30am, or 3:00am.
The key to all of this is that it's actually more beneficial to get 7 and a half hours of sleep vs. 8. If you don't hit a sleep cycle well, say you get 8.5 hours of sleep, you will wake up in the middle of a REM cycle and actually be MORE tired vs. getting 6 hours of sleep and hitting the cycle right.
I actually suggest to people if you know you need to get up at 8am, and you look at the clock and it's 12:30am, it's actually MORE beneficial to stay up until 1:30am so you can plan 30 minutes to fall asleep, and then get your 6 hours of sleep.
The great thing about these sleep cycles is it can start working for some people within the first night or two of starting this. Some people don't see improved energy throughout the day for a week or two on the cycle, but the important thing to keep in mind is this is NOT dualistic. And by that i mean, it isn't important to always to doing this, and if you don't plan a sleep cycle for a day or two ( or a week/month) it doesn't set you back at all. If it's sunday afternoon and you want to sleep for 10-11 hours, go for it! Don't worry about always sleeping in 90 minute intervals.
Hopefully I've explained this well, if you are curious about learning more you can always google 90 minute REM cycles, or feel free to send me an e-mail: throwthefuzzy@hotmail.com
I love discussing sleep cycles, lucid dreaming, and human health, so feel free to hit me up anytime. Hope this works well, and you start feeling better.
stop doing cocaine
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wen pple r bored they usually sleep so around like 9 or 10 go to ur room turn the light off with no one in the room no music or distractions n just think about stuff before u kno it ull wake up in the morning but go to sleep erly cause if u go to sleep late all ull do iz sleep all day n that will make ur body think that thats wut its supposed to do if u have trouble waking set ur alarm clock to 9am stay up all day until 9 go ta sleep n do it over until u learn
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I have your problem…well, not as extreme i guess, but i'm very familiar with the insomniac thing. which is why i slept until 2 today, and am up at 5 in the morning right now. but i have a few tips
first, get some relaxing music. start playing it 30 minutes before you want to go to sleep. aim for about 30 minutes earlier every day. so if you go to bed at…say, 6 am, try for at least 5:30 the next night.
before you get into bed, stand up and do a little yoga(; haha, this might sound kinda…weird, but hey, no ones watching or anything lol. reach your hands all the way up, then slowly bring your hands as far down as you can to your feet. do this a few times with your eyes closed. it should slow your heart rate, relax you, etc.
keep the lighting in your room dim at night. light triggers something or another in our brains that makes us think "hey, it's day time!" so we want to stay up. no computer or tv either for at least 30 minutes!
drink some hot tea or something before you go to sleep. they have this tea at wal mart that's specifically for bed time.
and the #1 thing that i find helps….exercise during the day!!!! i mean think about it, little 5 year old are running around playing outside all day, and at 9 pm, they're out like lights. so go for a run, (try at sunset if it's hot where you live) run up and down your stairs, jumping jacks, whatever it takes to get your heart pumping. and since it's summer, you can even go to the pool and swim laps, or try to swim using only your legs/arms. this takes a lot of energy, so try it!
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Well it sounds like you have imsomina I'd talk to a doctor. Maybe they can give you some pills or something.
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well if it's serious and it's effecting your health, I would ask a doctor. I did this once and he suggest some sort of special tea but i forgot what it was called. I like to listen to some calm music either before I go to sleep or while I sleep. Read a book.
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I would probably ask a doctor though.
A really cool trick to helping your sleep is to learn about sleep cycles.
(Sorry in advance if this gets long)
A typical person goes through a full REM sleep cycle in 90 minutes (this can average +/- ~5-10 minutes a person). With this in mind, it is critical to make sure you plan your sleep schedule to allow yourself to wake up as close to the end of a cycle as possible.
Therefore for most people the best amount of sleep to receive is 4.5 hour, 6 hours, 7.5, or 9.
The next step is to learn how long it takes you to fall a sleep on average. This can average anywhere from 5 minutes to 2-3 hours for some people, so this is really something you'll have to figure out on your own. And this just comes with time, most people have a ballpark idea of how long it takes.
So say it takes you about 30 minutes to fall asleep, and you know you need to get up at 8am. The best times to head to bed would be 10:30pm, Midnight, 1:30am, or 3:00am.
The key to all of this is that it's actually more beneficial to get 7 and a half hours of sleep vs. 8. If you don't hit a sleep cycle well, say you get 8.5 hours of sleep, you will wake up in the middle of a REM cycle and actually be MORE tired vs. getting 6 hours of sleep and hitting the cycle right.
I actually suggest to people if you know you need to get up at 8am, and you look at the clock and it's 12:30am, it's actually MORE beneficial to stay up until 1:30am so you can plan 30 minutes to fall asleep, and then get your 6 hours of sleep.
The great thing about these sleep cycles is it can start working for some people within the first night or two of starting this. Some people don't see improved energy throughout the day for a week or two on the cycle, but the important thing to keep in mind is this is NOT dualistic. And by that i mean, it isn't important to always to doing this, and if you don't plan a sleep cycle for a day or two ( or a week/month) it doesn't set you back at all. If it's sunday afternoon and you want to sleep for 10-11 hours, go for it! Don't worry about always sleeping in 90 minute intervals.
Hopefully I've explained this well, if you are curious about learning more you can always google 90 minute REM cycles, or feel free to send me an e-mail: throwthefuzzy@hotmail.com
I love discussing sleep cycles, lucid dreaming, and human health, so feel free to hit me up anytime. Hope this works well, and you start feeling better.
References :