43 replies to this topic

[Cuboid]

Couldn't keep my eyes open at 8pm, fell asleep for a little while. Now its late and I can't get back to sleep :(

[phlegmbae]

I'm on the fast track for getting Inspire transplanted. I had my 4th sleep study, now I'm scheduled for the anatomical inspection by the ENT. It's to see if I'm anatomically fit for Inspire to work right. Then I have to wait for my insurance to cover the procedure, and I'll be having the surgery. Wish me luck

[clumsy]

This:

https://www.mindbody...or-better-sleep

 

And this:

a robust circadian rhythm can make a big improvement in sleep quality - it did for me!

light exposure is the most potent zeitgeber (giver of time)
daylight exposure (go outside!) when the sun rises

The few hours before bed and, and (of course) in bed, should be as dark as possible.

Most important is blue light: minimize three hours before bed.

Nighttime light pollution can also disrupt the circadian oscillation.

Blue light from computers, tablets, and phones, is especially injurious.

I wear Blublocker (amber-tinted) clip-on sunglasses if I am at the computer

Other options for nighttime computer users

even red light, when bright, can mess with the circadian rhythm
lots of daytime light may help counteract the effect of evening blue light
bright evening light can cancel out the effect of natural melatonin
vigorously exercising too late in the day can also shift the circadian oscillation

synchronizing the biological clock via time restricted feeding

So no late evening snacking!
Restricting my food intake to between 8am and 2pm has made a huge difference in the quality of my sleep. But then I have long practiced calorie restriction, which may amplify the effects of time-

[August West]

I don't know what your eating habits are but you could look into trying intermittent fasting.

 

Edit: I see (barely) upon reading the black text of the previous poster that fasting was mentioned...sort of .

Edited by August West, 08 June 2019 - 05:00 PM.