Many of us don't get the sleep we need. What techniques, habits, or apps have you found that help you increase sleep duration and quality?

2020-02-23T09:54:30-05:00

I've struggled with getting quality rest for about 8 years now. A sleep study revealed no physical cause, and deep reflection pointed directly at work stress and anxiety. I've had limited success with good sleep hygiene and routine. Some success with some apps. Wondering what really works for you...
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Response by CW5 Jack Cardwell made Feb 23 at 2020 9:57 AM

2020-02-23T09:57:27-05:00

I think the answer is different. I normally sleep better if I do a lot of heavy work outside. The work makes me tired, being outside calms my soul.

Response by Lt Col Charlie Brown made Feb 23 at 2020 10:06 AM

2020-02-23T10:06:39-05:00

Struggling myself right now. REM restriction gets me back on track.
Room must be cool and dark, sunshine early in the morning seems to help too. I have to be physically tired so I work out daily

Response by LTJG Stephanie Thompson made Feb 23 at 2020 11:19 AM

2020-02-23T11:19:04-05:00

Col Casey "Radio" G. I can definitely understand the struggle. I have struggled with bouts of insomnia and other sleep issues for over 15 years. Kudos to you for taking a moment to reflect on the underlying cause of your fitful "rest." Since you've had "limited success with good sleep hygiene and routine," have you taken any direct steps to alleviate some of your work stress and anxiety? I recognize that work stress is inevitable, to varying degrees, but anxiety doesn't have to be. At least not to a level that prevents you, on a regular basis, from sleeping well. Have you found ways to alleviate or replace that anxiety?

One thing that I find helps me to sleep better is to "prepare" for sleep. I turn on the fan in the bathroom for white noise, shut off the light, prop the pillows up on my bed, and sit up in the dark. I let the sound of the fan soothe me. I let my eyes adjust to the darkness. I give my mind space to relax, to feel the calm of the environment, and to know that NOTHING is exactly what is most beneficial for me to do right now. I give my mind permission to relax. With the light on, I feel a buzz of energy and expectation, like I need to be doing SOMEthing. With the light off, that goes away. Who expects you to work in the dark? Nobody, not even yourself. But I do expect to sleep in the dark. So I give both my mind and body the space to transition to that soothing, dark, delicious territory of rest. When I feel that my body is relaxed enough, I put the pillows aside, lay flat on my back, close my eyes, and drift off.

Response by SFC Casey O'Mally made Feb 23 at 2020 2:08 PM

2020-02-23T14:08:29-05:00

I know you said you have had limited results with routine, but that is the biggest thing for me. I make my bed, settle the animals, turn out the lights, burrow in between the animals, put on my CPAP mask, and then watch exactly one 42 minute episode of my show. At that point, I turn the TV to a screen saver so there is a small amount of light in the room. Within 5 minutes I am asleep. I sleep through the night pretty successfully, unless one of my animals wakes me because they need out of the room (litter/outside).
I also go to bed at the same time every night and get up at the same time every morning.
Just like when I was still in, after doing it long enough, it becomes routine and my body just expects it.

Response by LTC Private RallyPoint Member made Feb 23 at 2020 2:45 PM

2020-02-23T14:45:17-05:00

While I have never read a study quite like the one you linked to, there are ways around a 6 hour night. Sleep banking is a real thing and demonstrated in studies using regular folks and military. Simply put, if you can't get enough sleep, get it while you can; 30 min naps or sleeping late on the weekend.

I have used all sorts of devices to track sleep. The wearable market is awesome right now for sleep tracking. I just bought an Oura ring and I use a watch with wrist HR to track true resting HR. The most valuable data you can collect is your resting HR and what time of the night that occurs in - early or late. Earlier is better...

Response by SFC Private RallyPoint Member made Feb 23 at 2020 4:01 PM

2020-02-23T16:01:28-05:00

I have the same problem. The only time I feel naturally tired without staying up late is if I worked out that day, or most of the week. Not running, but lifting weights at least every other day.

Response by MAJ Ken Landgren made Feb 23 at 2020 4:39 PM

2020-02-23T16:39:49-05:00

This may sound silly. I think about an old sailing ship and all the necessary tasks to sail the ship. It goes in depth to the point I think about how to store food and drink to include cooking food. It becomes a methodical journey I take to help me sleep.

Response by PO2 Private RallyPoint Member made Feb 23 at 2020 5:11 PM

2020-02-23T17:11:24-05:00

I have to get outside and get some exercise. I feel good and get sleepy if I get to burn off lots of calories during the day. Exercise is great for reducing stress also.

Response by SSG Private RallyPoint Member made Feb 24 at 2020 3:43 PM

2020-02-24T15:43:21-05:00

After some study and exams I ended up getting a night guard to sleep with. I didn't grind my teeth at night but I did clench my jaw quite a bit (grinding is easier to notice because of the effects it leaves on your teeth) The guard released some of the tension, my sleep isn't 100% but it's better than before

Response by CH (LTC) Robert Leroe made Mar 1 at 2020 9:28 PM

2020-03-01T21:28:00-05:00

Reset your internal clock—in order to get to sleep earlier, drag yourself out of bed in the morning and open the blinds or go outside. Sunlight sends a signal to your body. Make this a habit and within a few weeks you should adjust.

Get in the habit. Recondition your body by going to bed and get up at the same time each day, including the weekends. Be consistent with your sleep patterns. Don’t “sleep-in” unless you have a good reason for some extra rest.

Exercise early. People think exercise makes them tired, but it also stimulates the body, revving up the senses. Don’t exercise 3 hours prior to your bedtime. Exercising earlier in the day trains one’s body to heat up and cool down earlier so you’ll be ready for bed at a decent hour.

Give yourself 20 minutes to fall asleep; if you’re not out by then, get up and read a dull book or watch something boring on TV for 20 minutes, then try again. Don’t toss and turn or you’ll begin to associate the bedroom with not sleeping.

Work in your study, eat in your kitchen--not your bedroom. This may sound redundant, but you need to associate your bedroom with rest, not activity and the cares of the day.

Don’t watch the clock. This only reminds you of how late it is, which keeps you anxious, which keeps you up. If you have an illuminated clock, don’t let it face your bed.

Is the light keeping you awake? You may need black-out shades or dimmer switches to reduce brightness an hour before bedtime. Eye-masks help some people who don’t mind wearing them.

Relaxation techniques can help, to include slowly tensing and relaxing muscles, deep breathing, or counting from 100 to zero. Visualize your body as a balloon with the air slowly seeping out.

Drop off your woes. People often bring their problems to bed with them. They lie there thinking about their job or bills or interpersonal conflicts. Some people set up a “worry chair” in which they mull over the events of the day; others write down things to deal with the next day. Better yet, talk to God about your troubles--no fancy language needed, just talk to someone who can be a very good Friend. Don’t count sheep--talk to the Shepherd!

Warm milk--it really can work, because it contains a protein that helps trigger the sleep-inducers in the brain…unless you’re prone to nighttime heartburn. Or try caffeine-free herbal tea.
Take an aspirin, preferably a low-dose aspirin therapy one; but check with your doctor first.

Watch your nightly liquid intake, otherwise your body may wake you up for a trip to the bathroom. If you can’t take one last visit to the bathroom before retiring, walk around for a few minutes which can help circulate fluids to your kidneys.

Alcohol? It’s a common crutch, and while it can induce sleep, it over-relaxes the muscles, affecting your breathing, decreasing the quality of your sleep, and leaving you prone to waking up during the night.

Coffee can stay in one’s system for a long time, which means the several cups you had during the day may be continuing to work when you’d like to slumber. Nicotine can also act as a stimulant.

Spicy foods increase your production of stomach acids and can result in indigestion, so be careful of the hot sauce if you’re hoping for a decent night’s rest.

Sleeping pills can provide temporary help when you’re under extra stress, such as bereavement or dislocation. Avoid relying on them.

Change your position. Sleeping on your side can help you breathe easier. If you have trouble adjusting, sew a tennis ball onto the back of your nightclothes, which should stifle rolling over on your back.

Change your pillow. There are lots to choose from, to help with support, snoring, in various degrees of softness, even ones with a built-in massage. If you have allergies, go for the synthetic ones and avoid the feathers.

Consider getting a new mattress--every ten years you should change mattresses. Go to a specialty place, lie down on various kinds, and explain your needs to the salespeople.

No naps--afternoon naps can disrupt your internal clock and keep you up late.

A late-night snack is OK, but not a heavy meal, which can raise metabolism and body temperature.

Speaking of temperature, keep your bedroom ventilated and cool, between 60-65 degrees. A room too hot or too cold can disturb slumber.

Listen to noise. Some noise can be distracting, while certain sounds can be relaxing. Try an environment CD of rain or surf. For people with tinnitus, this can mask the ringing in your ears. Listen to some quiet music before bedtime, nothing too exciting.

Response by SSG Robert Perrotto made Nov 22 at 2023 3:32 PM

2023-11-22T15:32:00-05:00

Every person is different, so some things that helped me might help you.
I too had problems with my sleep. Mainly because of stress at work. Add to that some personal issues, and you got yourself many sleepless nights.

My sleep quality improved when I started practicing mindfulness meditation before bed. There are plenty of free guided meditations on YouTube or mobile apps that you can try out. My personal favorite is the Calm app.
And regulating my screen time an hour before sleep has also been effective. I use a blue light filtering app, which eases my eyes.

And then there's pillows and mattresses. You'd be surprised by how important they are for your sleep. If they are comfortable and good enough, you'll want to go to sleep ASAP. I use the Pluto pillow from https://plutopillow.com/. Very comfy, and the price is reasonable. And the mattress is from Tempur-Pedic. It's a bit pricey, but I'm very satisfied with it.

And a workout routine and a balanced diet have been crucial to my sleep improvement. I exercise daily (I use an app that shows what and how much to do) and eat three times a day. No sugar an hour before bed.
I hope these tips help you as they've helped me.

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