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Managed about 2 hours sleep last night due to a variety of things including drinking too much and children waking at 5.
Anyone got any remedies they'd like to share to help me through my working day? Feeling like ****
I should add I don't drink caffeine
There are no instant fixes, just things that can increase your chances of getting to sleep (take it from a professional insomniac).
Things that work for me are:
Routine, routine, routine! Go to bed at the same time, and get UP at the same time regardless of whether you're tired or not.
No screens, Internet, TV or otherwise at least an hour before going to sleep.
Establish your favourite pillow and duvet, and stick with it!
Minimise any kind of stress or stimulation before bed (difficult to do sometimes).
If I can remember any more I shall post more...
If you control the air-con, make sure it's cool/cold not warm. If not, get out for a walk every now and then to freshen up. If you're really flagging, cold water on the face/neck helps me a bit.
Worst case, if you have a quiet spot, get 20 mins kip at lunch. We used to have a "storeroom" at one place I worked you could borrow the keys for and get a little sleep if you were really tired. Locked from the inside, key in the lock, nobody was coming in. Just be sure to set an alarm 😛
night nurse
Cheers, got a great routine but broke it last night - drank too much, went to bed 2 hours later than usual. Think I might be sloping off to get 40 winks later
power nap! amazing what 10 mins sleep can do.
What chojin said. Read or listen to music instead of watching tv/internet.
And as a short-term/occasional thing, what zippykona said.
My wife doesn't sleep well. I don't really like the idea of relying on 'drugs' to aid sleep but as an occasional last resort they at least help her get a decent rest. She uses Kalms tablets.
My mum also has a very active mind and takes a while to wind down before bed - in the end she started using a notepad to write things down so that she could stop thinking about them until the morning.
knock one out. (at home, not at work)
Drink less, go to bed early and shag.
Worked for me last night 🙂
Get rid of the kids...
10-15 minute power nap during dinner break in my car works wonders for me if i've had a crap nights sleep the night before.. 8)
Long term, power naps are a no no! But if it really is only last night which was a problem, I find lots of carbs will give you a temporary boost.
Hi, I work for a company involved in sleep medicine and the main rules for 'sleep hygiene' are as follow
[b]*Maintain a regular bedtime and awakening time.
*Do not nap during the day
*Don’t drink alcohol or caffeinated drinks in the evening
*Do not smoke before bedtime
*Do not exercise within 3 hours of bedtime
*Do not use the bed or bedroom for anything other than sleep and sexual activity (do not watch TV, read, do crosswords etc).
*Avoid mental stimulation one-two hours prior to sleep
*Keep the bedroom dark and quiet and at a comfortable temperature[/b]
with regards to alcohol the following applies
[b]
Initial sedative effect, however, alcohol is a toxin so
*It increases metabolic rate
*Increases body temperature
*Is a sleep suppressant and actively inhibits REM
*Causes poor memory and non-restorative sleep[/b]
If you are having trouble sleeping alcohol will only exacerbate the problem
I should add I don't drink caffeine
perfect! you will have such low tolerance that a nice strong coffee or a can of red bull will have you bouncing off the walls 😉
Dave