I’m always fatigued and struggle with migraines. Any suggestions from people that have improved their nightly deep sleep?
Note: I have IBS and the long gaps awake are normally…. Well you can figure it out.
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No alcohol, at least 15k steps a day, last coffee around 4PM and in bed before 12.
This amount of deep sleep seems off. Apple or autosleep algorithm?
Phone outside of bedroom
Ashwangda
I work 4x12hr shifts and rotate days and nights week to week, sleeping ~9pm-5am one week, and ~7am-3pm the filling week- so I have tried various things to ensure I get decent sleep.
The one thing that hands down affected my sleep in the most positive way is to avoid screen time for 2-3hrs before bed. If I need to be up at 5 and my goal is to get to sleep at 9, then my phone is going onto the charger at 6:30pm and not being picked up unless it’s an emergency! Same goes for tv- I used to watch tv before bed and found I couldn’t sleep well. I now read in bed and it not only doesn’t keep me up like tv watching did, but I actually makes me drowsy and I fall asleep easier. It’s hard to not give in and be watching tv while on my phone… but I realized how much better all aspects of my life are if I sleep well, and it’s a sacrifice that has to be made. Plus, I can use my phone whenever I want at any other time during the day so it’s not actually that big of a sacrifice.
Secondary things to that- avoiding caffeine after 12, having a dedicated wind down period before bed, making my bed when I wake up so it’s all ready for me at bedtime, keeping my room around 20C when it’s time to sleep, using a white noise machine, having a shower before bed, using a diffuser with a ‘sleep blend’ of oils in my bedroom, blackout curtains, and avoiding alcohol on work nights.
I listen to binaural waves every night before I go to sleep. Once I started to do this regularly, my REM sleep increased exponentially.
What app routine or settings work for you?
You dream a lot on the bright side it looks
Don’t want to overstep but one of the things that helps determine you have IBS over other conditions is lack of red flag symptoms. Being awoken in the middle of the night (as you mention) by your bowels, presumably due to pain or needing to go to the toilet, is a red flag symptoms and is suggestive that it isn’t IBS.
If it’s been checked out by a doctor then that’s fine but if not then might want to get it looked at :)
Hydration, hydration, hydration!
Not an hour before u sleep though
A small drink before bed is ok, don’t be chugging a litre though! Keep on top of it through the day and you are sorted
No alcohol or drugs including caffeine.
And the first week of standard time after changing from DST before my body figures out what’s going on
That’s all I’ve found moves the needle for me.
Man go to bed at midnight
Giving up the booze. It has made a huge difference
I’m working on this. I’ve had one drink in the last week and I’m hoping to see some improvement soon.
There it is. As I’ve gotten older, even 2 beers will fuck up my sleep schedule, which then spirals into sometimes weeks of 5-6 hours of sleep, which turns into required naps, which makes it worse.
I still occasionally drink, but I have to limit it or start drinking at like noon, which probably also isn’t a healthy habit.
While I don’t have any data on this, just thinking back on my own experience from youth to today as a 41 year old man… I don’t think adults handle recovery from alcohol worse than 21 year olds… I think we are just more aware of the consequences of the alcohol and weigh the value of the alcohol lower.
When I was in my 20s, I used to occasionally drink to the point of having a hangover or even puking… fairly regularly I’d have a few drinks in the evening.
My sleep quality was terrible back then, but I didn’t know why or that some people don’t live life that way… in my 40s, with sleep trackers etc I can see exactly what alcohol does and have experienced life with several consecutive months of no alcohol.
We have very different sleep. For me: I get about 1/8 deep and almost always exclusive to the first half of the night. (Apple tracked sleep pattern that seems common anecdotally; I haven’t checked if a general sleep pattern in studies.)
Only thing I’ve noticed that increases deep sleep reliably so far has been, and I apologize if this feels rude, but it is relevant, is having had sex directly before. (Which is a great reason for it! :)
That said, as you can see, you’ve got much more atypical sleep.
Not an expert here. But I’d try recording yourself and seeing what’s going on at night. (I know there are audio apps for this, maybe video as well.)
If you can rule out snoring or not breathing (blood oxygen readings may help there) you can start looking at things like what you are, ambient noise, etc.
There are also drugs that help with sleep maintenance vs offset. And I know of at least one that purportedly doesn’t disrupt deep sleep. (A common problem with sleep drugs is they also disrupt sleep itself; but there do seem to be a few good ones out there.)
Try to go to bed at more consistent times (unless this is because of work reasons); your schedule is all over the place.
Sorry for the question. Which app this screenshot is from??
Body Heat Pro
It’s a screenshot from the Health app under the Sleep category.
The “Sleep” section of the health app. “Health” -> “Sleep” -> “Show More Data” . Select the “M” (month) button at the top.
A contour pillow. You pay more but I stopped all my tight neck and shoulder muscles with one. This could be creating tension up your neck and inducing the headaches. Water but not too much. Also a regular sleep routine. You can set it on your phone and watch.
