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sleep "hygeine"

mydrugbuddy

mydrugbuddy

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What a weird term of phrase, but it seems to be one bandied around by a lot of mental health proffessionals at the moment. There seems to be a hell of a lot to it, much more than going to bed at the same time and getting up at the same time each day. For example always having clean bedding, opening the curtains fully during the day. having a bath or shower before bed, eating your evening meal at the same time, no caffeinated drinks after noon.

I believe it is true that when your sleeping pattern is all over the place that its bad for your mental health. And getting this one aspect sorted can make a big difference. My sleeping patterns have been awful since i stopped work, often being up all night and sleeping well into the late afternoon. Ive missed signing on the dole a few times and will be sanctioned if it happens again. Apart from that its not good for your mental or physical health. This last week i managed 4 or 5 days on the trot to get up when my alarms go off at 10am.

I fucked it upo last night / this morning and couldnt get out of bed till way late. Thats cos i couldnt sleep. And that was because i didnt take any of the old school anti histamines that id been using to help. I thouight cos id had a few beers i wouldnt need them. Wrong. Once the beers wore off i was wide awake. I eventually, but far too late on, reached for the diphenhydrinate at about 3.30, which explains why i couldnt get up.

I guess its a very boring subject. Not at all rock n roll. More Cliff Richards than Keith Richards. Its the kind of thing old people do isnt it. My elderly next door neighbour goes to bed at precisely 11.15 pm every night and gets up at at 7.30 or 8.

But I have to admit that on the 4 or 5 days that i did manage to get up when intended I felt much better. I find it depressing to struggle out of bed anytime past noon, knowing that ive already wasted a whole morning, and that it will be that much harder to get to sleep at a reasonable hour tonight.

What about my fellow EADDers; are any of you all regimented, or do you just go to bed and get up whenever you feel like it ?
 
I've found having a decent bed regime has been massively helpful to actually sleeping. When I lived away at uni it was completely fucked up due to drugs, drinking, depression, not cleaning, and having housemates who'd be awake til around 6am making a racket. It was a bit better staying with Mrs Snolly but she was so used to staying up til the early hours that I'd rarely sleep when I was with her either, though I'd feel a lot less wound up about it as a result of being with her in a tidy, quiet house.

Now I'm at my parents I keep my room relatively free of clutter, kill the PS3/Laptop/TV about an hour before I go to sleep, around 9pm or so, and just read or whatever. Shower, then get to sleep about 10 - 10.30pm. Put some downtempo music station on my laptop and I'll be asleep within a half hour if not sooner. Took a while for it to work but it's definitely helped. I'll wake up about 3am needing to pee or drink or whatever but will fall straight back to sleep and then wake up for reals between 8 and 9 and can get straight out of bed without wanting to go back to sleep or feeling shit. Mostly avoiding alcohol has helped a whole lot too.

Started to dream a lot more too, lucid as well last night, which of course set off a load of sex dreams, it was very cool thinking 'hey I'm dreaming' and realising I could control what I was seeing and doing. Usually I lose it fairly soon after I realise.

So yeah I'm a big proponent of sleep hygiene, I blame my mother.
 
Snollers's post reminded me of uni, fucking hell my sleep was fucked up for years back in uni, living in halls I could never get a proper night's sleep even if I wanted to. Now I'm really healthy though, I quit kratom in July and had trouble for the first few weeks, couldn't sleep for more than two hours at a time when lucky and would wake up a sweaty mess, now I'm all good though.

I'm taking those herbal pills, which have valierian, passiflora, california poppy(escholzia californica) extracts in them, they're brilliant, fairly expensive at 16 euros for 50 pills(I take 3 during the day against anxiety and a further two right before bedtime), but they help me relax and improve my dreaming.

Occasionaly I buy some lorazepams off my grandma, she gets a TON of them prescribed each month, I mean even considering she's been on them daily for like two decades and has a hell of a tolerance, she gets way too much, she has spare boxes around the house, I usually drive her to Ikea and buy her a meatball lunch in exchange for a box, alternatively I do her weekly food shopping and bring it to her place.

I have some etiz powder coming in next week with some 2-FA, hopefully it won't bollocks with my healthy sleep regimen too much as I have to travel to the holy land for work in a couple of weeks.

Sleep is good, you really appreciate it after you had trouble sleeping for years, for me sleep is a gift, it truly is.
 
I have insomnia “sleep hygiene” is so important to me. It is really hard for me to stay asleep, any little noise wakes me up, so I have to sleep in the quietest part of the house. I run fans to cover noises, I can't sleep next to my wife because every time she moves it wakes me up.

Few beers and MJ help, I turn everything off an hour before bed and listen to stories on the ipod to make me drowsy. Half the time I do a 50mgs of over the counter sleep pills they don't do much but sometimes help if I haven't had them in a while they help me stay asleep.

I pick places to live due to how quiet they are at night. My place now is better then the last one. The last place I lived was horrible I had such bad sleep deprivation all the time the neighbors had dogs that would bark at night and the area had trains, it was hell..
I want to move to a more rural place where it is silent and pitch black all night..

I love sleep so much.. Right now I am getting 7-8 hours and I feel so good..
 
What about my fellow EADDers; are any of you all regimented, or do you just go to bed and get up whenever you feel like it ?
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I'm sure you're not being serious here, but just in case, I honestly don't think it's like that. People I've known who keep regular hours, just fall asleep. It's not like people like us simply need to try harder!

You were up before me, by the way.
 
I was being serious. :o

The thing about keeping regular hours is that i cannot "just fall asleep" due to withdrawing from 2 classes of drugs that have a massive effect on sleep. At the height of my habit i would fall asleep whenever the benzos or opis hit me, due to the size of the dose taken. I would have no idea when to expect to wake up. Ive had several days when i havent woken up until 5pm or even 8pm or later due to the amount of benzos and other stuff consumed.

I know everyone's not like me. And i also know its not about just trying harder, well i suppose you could argue that it is: some would advocate forcing yourself out of bed when the alarm goes off no matter how little sleep you've had.
 
During summer.. I work 7 days a week, maybe 12 - 14+ hours a day, and the sleeping pattern is perfect.. I may be tired, But if I ever have some days off... and sleep from like 11pm - 11am... I feel like crap, and it is proven if you sleep for more than your body needs (around 7 - 8 hours max for adults) then you feel depressed when you wake up

So people may not like waking up at 6 - 7am every morning... but it is better for their health... and they will feel better than having maybe 10 hours+ sleep
 
They would advocate it, but it's not possible if you sleep through your various alarms or turn them off without becoming properly conscious...

I've found having a reason to get up helps. A proper reason, like something you actually want to do, if such a thing can be found :)
 
knock said:
They would advocate it, but it's not possible if you sleep through your various alarms or turn them off without becoming properly conscious...

)
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Reminds me, saw this programme on worlds busiest railway station, somewhere in Tokyo. The employers make their employees sleep at the station, in pods, to make sure they aren't late for work. And just to make extra sure, when the alarm clock goes off their specially made beds tilt them out of bed onto the floor.

You can see why so many Japanese commit suicide.
 
I'm one of those people who falls asleep within 5 minutes of going to sleep, I always have. I absolutely hate not being able to sleep, being an insomniac would be my worst nightmare
 
^ surely you mean within 5 mins of going to bed :D and that's what I'm talking about, some people seem naturally able to sleep easily. My theory is my ancestors were the ones protecting the tribe from nocturnal attack (whether by wild beast or human cunt) while you fucks had your beauty sleep.
 
I have trouble keeping regular sleep hours being bipolar and not medicated. I prefer to stay off meds because they don't agree with me. When I'm unable to sleep, I don't fight it. What's the point of lying in bed when you know it's not going to happen? But when I'm ready for sleep, I'm out like a light. Sometimes I start dreaming before I'm even asleep.
 
I'm in bed 10-11:30 every night, wake up 1h30 minimum before i need to leave house so 5:30-7:30 normally. Sleep when head hits pillow, wake when first alarm goes off. Can sleep with some noise but i dont think loads - room HAS to be dark though, fuck the people who sleep with a light on.

Recently switched rooms short term. Have a smaller bed, terrible mattress, claustrophobic room, head faces towards windows (only got think blind), sun rises in window direction, and i hate it. The sleep is poor, maybe 3h max without disruption. Seriously hope uni room isnt like this
 
knock said:
^ surely you mean within 5 mins of going to bed :D and that's what I'm talking about, some people seem naturally able to sleep easily. My theory is my ancestors were the ones protecting the tribe from nocturnal attack (whether by wild beast or human cunt) while you fucks had your beauty sleep.
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Love it. Mostly takes me a good hour or so to get to sleep. My housemate falls asleep as soon as his head hits the pillow which is something I would pay good money to be able to do (I'd even quit drugs for a year to have his superpower). He must've been the lazy cunt who collected berries and slept in the cave while I was sitting by the fire scaring off dinosaurs.
 
mydrugbuddy said:
There seems to be a hell of a lot to it, much more than going to bed at the same time and getting up at the same time each day. For example always having clean bedding, opening the curtains fully during the day. having a bath or shower before bed, eating your evening meal at the same time, no caffeinated drinks after noon.
I guess its a very boring subject. Not at all rock n roll. More Cliff Richards than Keith Richards. Its the kind of thing old people do isnt it. My elderly next door neighbour goes to bed at precisely 11.15 pm every night and gets up at at 7.30 or 8.
What about my fellow EADDers; are any of you all regimented, or do you just go to bed and get up whenever you feel like it?
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Why boring? Good sleep is essential to wellbeing.

snolly said:
...I keep my room relatively free of clutter...
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dan88 said:
I'm one of those people who falls asleep within 5 minutes of going to sleep, I always have. I absolutely hate not being able to sleep, being an insomniac would be my worst nightmare
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Dan88, you just learn to deal with it... Been suffering from insomnia on and off for decades now, and always been a very light-sleeper, the quietest sound wakes me up and I find tricky going back to sleep.

Tonight...: went to bed at 10:15pm to get ready for a very busy day/week at work which I can't miss
I also have flu-like symptoms, so I'm knackered and aching all over. Did I manage to sleep? Did I fuck. Got up about an hour ago, had something to eat, will soon switch the computer off and sit on the sofa to read and rest until it's time to wake up.
Laying in bed in the dark feeling angry, tense and stressed up just makes things worst... I've always refused to take sleeping tabs, I don't want to have yet another addiction!

I like the recommendations on here, heard before but always good to be reminded... Snolly, my bedroom has been very cluttered for a while due to some DIY and (don't laugh) me trying to declutter the house :)

I'd add that wheat, dairy, spices and sugar all seems to make sleeping more difficult.
 
dan88 said:
I'm one of those people who falls asleep within 5 minutes of going to sleep, I always have. I absolutely hate not being able to sleep, being an insomniac would be my worst nightmare
Click to expand...

I hate these bastards, I bet you snore aswel dont you, or atleast make some sort of breathing that only goes through what seems like a tiny hole in your nose. Takes me a good 1 hour if im tired, if im not I sometimes wont sleep at all. Like its been said though its about routine and what time you are getting up. When im doing 9-6 for weeks, the first thing I want to do when I get in is sleep, and can easily within about 20 minutes.

I think it only takes about 3-4 days of having a bad sleep routine for your body to get used to it and into that regime, read that somewhere anyway. I need complete silence and darkness, valium help but not always. Also I hate people who snore. Gaining sleep themselves whilst taking the sleep of others, bastads.

If ive nothing to get up for though, ill sleep for 10 hours easily, days in a row.
 
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