Been waking up most mornings 2, 3,4am. Sleeping from say 10.30pm so only getting 4-5 hours sleep.
Problem is I can't get back to sleep. Partner snores. Out in the living room on couch the fridge or clock makes noise and too much light gets in. Need to wake up at 6 for work. It's like when I use to wake when I had little ones. Bit over it. Feel it's starting to affect my day to day mood.
Thoughts ideas appreciated.
I prefer the silicone ones over foam
Got some of the Antinois. Going to try tonight. Seems weird how you have to put them in over your ear canal. Hopefully they stay in and keep the noise out. The Db rating isn't as good as the snore blocker foam ones.
@Dedbny: Personally I use half of what they have "portioned" out per ear (so a pack of 6 becomes 12) and I do put some of it down the ear canal. Just be careful not to put too much down there in case it breaks off and gets stuck.
They do sometimes fall out, probably a sign they need replacing because they have become soiled.
Also good for loud clubs/concerts/karaoke, less conspicuous. Yes, I'm that old.
I can't stand the foam ones because they very quickly start to hurt my ears from the pressure of them constantly trying to expand.
Hope they help (even if it is not technically solving the root cause).
Earplugs are a stupid idea..
1.) They're a bandaid fix, the real fix is diagnosing the snoring of partner; sleep apnea, tiredness, over-weight, etc
2.) You never here shit around the house, people breaking in, someone outside crying for help etc
Agree. My ex used to move a lot when sleeping and I am a light sleeper. Any slight movement, noise or vibration can wake me and I will not be able to go back to sleep again.
Earplugs might solve your problem short term but the real problem is the snore. Find out why your partner snores, go to see a GP or something and see if there is any way to help stop snoring is what I would go for.
If can't stop snoring, just sleep in another room.
I hate the fridge noise, clock ticking sound and the lights too. You just need to pick a quiet fridge, replace your noisy clock with a quiet one and get light blocking blinds
Yeah not only that, you'd barely hear your smoke alarm going off, or someone crying for help, someone picking your front lock.
ok I understand the sentiment but the preferred fix is to do thousands of dollars of adjustments rather than just wear ear plugs? When I had trouble sleeping for a period I used ear plugs and they worked great.
@mgeisinsky: Of course cheaper is always better! Bulk billed GP is free. I know a lot of people recommend use earplugs. Earplugs are great if you like wearing them. Personally, I don't like wearing earplugs, and I have tried different shapes and materials, just don't like the feeling that something is in my ear and for some reason wearing earplugs sometimes blocks my nose.
I guess everyone just needs to try different things and see what works
On point 2…man you need to move to a better area :p
You can get 50 pairs for ~ $14 on eBay. 3M branded. Good quality.
Noise cancelling. Have tried using my sony wh100xm2 but bulky. Cant get comfortable.
Does your partner only begin snoring in the early morning?
Mostly snores when on back I think once asleep. But can still snore on side but not as much. Through the nose not mouth.
do they use anything? There are nose inserts which help passage of air. Can get them on ebay.
You've used noise cancelling headphones to fall asleep??? Wtf? For starters they're so uncomfortable when used with a pillow, plus when the noise cancel is on and theres nothing playing from my QC35s there's a lot of white noise. On top of that you can't sleep on your side and risk breaking them if you roll over.
The white noise is fine with the NC headphone, just not good for sleeping in. Yes. Plus the fact they could get damaged. Started using them just to listen to some quite sleep noise/music. Then take them off before nodding off. Wearing eae plugs as well. Really just trying to keep the earplugs in. Will try thr silicone ones next. Foam ones keep coming out. Do block noise, so believe its working.
Agreed, I've tried earplugs but I notice they fall out by the time I'm awake. I must move around a lot when I sleep.
I'm more worried about all the wave jamming for hours on end, repeating every single night…
How do you think they cancel those sounds other than spamming more?
Unfortunately, unless you are a supine sleeper that won't work. Some very small in-ear phones could work, but then you will have to find one with good noise cancelling, which will be harder given that there is no space for technology.
Try a sleep aid supplement?
Are you looking for something that knocks you unconscious? Or are you interested in fixing the underlying issue?
You complained about partner snoring — is that the reason why you are waking up in the middle of the night?
If so, you could talk to your partner about it see if you could do something about it. I know most people just get used to the snoring eventually. What happened before this?
Clock ticking, light annoys you — replace said clock with the one that doesn't tick, wear eye masks, install blackout blinds.
For whatever reason my sweet spot for sleeping through(That being 7hour for me) isnt happening. 3 or 4 hours. Wake up. Id like to try and deal with addressing my own health and the environment first than putting pressure on partner to change. Dont think its the snoring waking me up. The snoring noise is not allowing to get back to sleep once I am awake. See how I go tonight with a few posters idea and ill go from there
Try the Headspace app. Get the trial for one week and use the sleep mindfulness sessions in the afternoon and the sleeping session to go to sleep. Your souls be able to get a 25% discount via email to buy a one year subscription for about $100. Totally worth it. Those that dismiss mindfulness haven't tried it consistently and haven't read the evidence. Smiling Mind is anther mindfulness app; it's Australian and free (as mentioned before).
The combination will help you have a deeper and more restful sleep. You can even use the get back to sleep session if you wake up.
You won't notice an improvement immediately, but after about 7-10 days of consistent sessions, you will be sleeping better.
In the short term, you could try a low dose (2.5mg) of Melatonin (order from iherb) about 30-40min before bed. It's prescription only in Australia and very expensive here for absolutely no reason. You can buy it overseas very easily and safely. Talk to your chemist (free) about interaction with any other medications you're taking.
Earplugs as mentioned are also easy and cheap. Might be uncomfortable at first and even reduce your sleep initially, but again after a couple of days you'll adjust and sleep better.
Disconnect from your phone, tablets and computer from about 7pm onwards. The light will make you sleep less deeply. Also use a light filter (like f.lux) on them, and set it to automatically change at sunrise and sunset.
There are a coupe of great snore solutions in the market that have genuine money back guarantees. They may even help your partner have a more restful sleep too:
QuitSnoringSolution.com
GoodMorningSnoreSolution.com
I suggest insight timer which is free..try the 'yoga nidra' guided meditation varieties
Are you very active? Maybe you're not tiring yourself out enough
Knock out partner perhaps?
I cannot speak about your situation as I am not a medical professional, but I can only say sleeping pills are a temporary measure. Having said that, a killer combo of seroquel and circadin will knock me out for as long as I want based on the dosage.
If possible to have separate room.
This. Not sure why society insists that couples should share a bed.
We sleep in separate rooms most of the time and both sleep so much better - she doesn't have to listen to me snore and I don't get woken up by her tossing and turning all night.
I agree with this. I would love to be able to have separate rooms as my husband is a very restless sleeper. He has crazy dreams that cause him to make weird noises, tossing and turning, snoring - the works. Unfortunately we don't have a spare room.
if no spare room, you can try to make your living room with bed type sofa.
Install a 'cone of silence'
separate room with mistress
Unfortunately extra rooms seems to be a luxury nowdays; all the the housing being constructed now is really tiny.
How do you arrange intimacy if you are in different rooms?
Make an appointment in shared digital calendar, or invite via WhatsApp from your separate rooms for impromptu interludes.
Warning: Use the correct calendar or you may end up in a situation where you lose half (or more) of your belongings.
This. Not sure why society insists that couples should share a bed.
Because historically you don't have room for couples to sleep separately and with housing shifting to high density it semes we're headed back in that direction.
Also some couples actually like extending the intimacy when they're not making love. When you have kids a few minutes at the end of the night together can be all the time you get as a couple.
Going to set up another space as a separate sleep space I can go to if I wake up.
To me its totally the light, maybe something that either covers your eyes (those sleep things) or the light, but even with my eyes closed they can keep me awake if they're too bright.
If it becomes too much of a problem might be good to talk to a doctor, or maybe a sleep study to find a way to make you sleep easier.
get the eyes cover, like the one they give you on the plane?
If you are fine with trying a medication option, the over-the-counter drug Restavit works pretty well.
You may want to start with a small dose.. If I remember, the suggested dose was 1-2 tablets but that made me feel tired and groggy the next morning. 1/4 of a tablet was enough for a good nights rest personally.
Melatonin can also be a useful supplement for sleeping but I think you need a prescription for a useful dose.
Good luck!
Can vouch for restavit - I do shift work and changing from days to nights is really helped by a forced early sleep using the medication. My wife is a pharmacist and insists it's safe when not used more than 10 times in a row, so you may only use it a few times to get your body clock working again.
Also, I agree that 1/4 of a tablet works well for a whole 8 hour sleep.
Restavit is awesome. Also coming from a shift worker. Only downside is the groggyness the next day. Still 1000 times better than not sleeping and it goes away after coffee anyway
Interested in this bit don't want the groggyness, do you take a quarter tablet too?
Restavit is awful. Makes some people very agitated and groggy the following day.
Ideas:
Is your partner willing to help? They might be able to lose weight/get tested for sleep apnea/get an appliance/sleep on their side etc.
Try going to bed earlier/later to see if it changes anything.
Headband with speakers in them playing rain sounds/guided meditation.
Getting a good workout during the day
High quality earplugs
A comfy blackout sleep mask
Reducing daytime stress
Bath before bed
Changing diet/timing of meals (i.e. cutting out caffeine, having a bigger lunch and lighter breakfast)
can attest to this. Ive had problems sleeping and have a problem with a wandering mind. I loaded up the spotify playlist just for rain sounds and it was in the sleep category when I searched. Helped immensely, even with a crazy wandering mind
Can't agree enough with this response!!! Do all the above and you should be sleeping more in no time.
My partner used to snore, refused to do anything about it. I sympathise with you OP.
Used to? So you are no longer with them or you killed them?
Presumably they'd continue to snore alone after a break up so…
Yep my ex partner was the same it wasn't the only reason, but I did get sick of using earplugs by the end.
i have similar problems Alpine Sleepsoft earplugs are the best I've tried. Probably the most expensive but they last for months.
Drink more coffee
I can sleep with coffee as I'm immune from it. I am serious.
So could my uncle.
“A coffee before bed makes me sleep better”
I use Moldex SparkPlugs® Foam Uncorded Earplugs, they are absolutely awesome… my partner snores too…
Rip a fat cone
Until Cannabis is legalised and sold in shops us "square" people have nowhere to buy it. And I would only want stuff that would help my mental health, not hydroponically grown strains that could pave the way for a period of bad mental health.
That whole ‘modern hydroponically grown weed is super weed that will send you schizo’ thing is BS pedalled by parents to justify the fact that they smoked a ton in their day but don’t want theirs kids to. A) AFAIK you’re either susceptible to mental health issues and weed will effect you negatively regardless of potency or you’re not and will be fine regardless of potency. B) Most hydroponically grown weed available in Australia is grown on a commercial level and isn’t that potent C) Potent weed is arguably better for you depending on method of consumption. If you’re smoking, the more potent the weed the less you need to smoke. D) Growth medium has no effect on potency. Most of the super potent weed being sold in American dispensaries is grown outdoors in soil.
A) Correct. Despite the huge rise in marajuana use in many countries (due to legalisation) there has been no statistical correlation in the rise in of mental health issues (eg schizophrenia). Let alone a causal link. Harvard Medical School
B) Correct. Australian hydroponic growers ALWAYS go for quantity over quality. They are trying to make money, not fans.
C) Correct
D) In my experience growth medium can effect potency/flavour. Soil is best (think about difference compared to hydro tomatoes), but it is also the slowest, so it is rarely used in for-profit illegal grows. But like you said it is more common in the US, because it is more potent grown in soil.
Okay maybe all strains and all growing methods result in an identical affect on the user's mind according to your research but the problem remains, where to buy it.
It's a genetic predisposition that can trigger schizophrenia. It's a rare gene, but avoid the stuff if you have a family history of it. There is also a worry for how the illegal stuff was processed, although it's far less a worry for weed than other drugs (think the term is how it was 'cut' but I don't touch them personally so not sure)
You could always try Rescue Remedy
https://www.aussiehealthproducts.com.au/martin-pleasance.php…
Used to help me sleep occasionally
Try some mindfulnes exercises before bed, or at the 2am/3am/4am mark when you are awake, might be stress related. To me it sounds like it is your own mind that is keeping you awake and not the noises themselves.
https://www.smilingmind.com.au/
Download the app and try some of the meditations.
Does your partner sleep on their side or back? I snore if I sleep on my back, so if they are sleeping on their back ask them to try sleeping on their side or stomach. I also find I sleep incredibly deeply if I sleep on my stomach - maybe try that, if you haven't yet.
When you wake up in the early morning try going for a walk around the house and drink some water or milk. If the snoring continues to be a problem you can have a bed made up in your spare room and take that opportunity to change rooms.
Another option is of course to embrace it, and go to bed at 7-8pm and get up at 2-3am. You have a couple of hours to yourself to do the sort of things you normally do in the evening like watch TV or work on personal projects or play video games or go for a walk, etc.
Sleeping on your stomach is not really a healthy option, long-term it causes some shortening of ligaments in the back and can trigger bouts of neck pain or migraines.
If you put a pillow under your hips the spine position will be about the same as if you slept on your side (ie slightly curved).
Have you tried a white noise generator
There is one called myNoise after picking the sound that is soothing to you as background or white noise you can then use the calibration tool on it it uses the Mic on your phone to help set the frequencies to cancel out or distract you like snoring, fridge etc.
We tried it at work just on a low volume to see what effect it had on office chat and it actually worked within a couple of meters of me nobody could hear it unless they were listening for it but the people who are a bit too loud when your trying to concentrate disappeared into the background which was great.
It's also free on either App Store for either platform phone that you would run it from after trying it I would have quite happily paid for it.
Also as quantum said getting them to sleep slightly different could help might require a few carefully placed pillows to stop them rolling back onto their back.
We also changed the lights in the bedrooms they have a sleep countdown, it sets them to a relaxing colour then slowly decreases intensity or dims them over x minutes then switches off.
Excercise … Excercise hard, half an hour of HIIT. Google it.
Going to try some treadmill work, hot shower and a small glass of activite tonight. See how that goes.
I'm with you.
1. There is nothing like an HIIT for lunch or early evening or a good 5-7km run to get you knocked out and ready for sleep in the evening.
2. Also reduce usage of mobile phone before bed. If you want to go to sleep at 10:30PM put down the phone and even TV around 9-9:30. Use the remaining time to wind-down, clean your head, have a good cup of relaxing tea (NOT black).
3. Reduce coffee through the day (especially afternoon). If I have a coffee past 4PM I can go to sleep then I wake up in the middle of the night.
4. Try to have an easy snack if you wake up. I always wake up around 1PM, have a cup of water, get a small snack (e.g. grapes) and sneak back into bed and I'm fast a sleep 2m later. (most probably I sound like my grandma')
Thanks all to poster. Some really good ideas I will try. I believe the issue is me with waking up. Just cant seem to get back to sleep once woken up. This morning woke up but partner wasnt snoring so assume its me just waking up randomly. I think I will speak to the pharmacist and see if some of those medication options work. Been having these sleep issues for a bit recently. Could be work related stress. Many factors.
My partner snores mostly on her back, but dont want her to deal with my issue as she tells me I snore as well and doesnt complain to me.
The earplugs I use at moment dont block it out ince Im up. Hence why tried another quieter room.
Think once I get back to a regular sleep pattern return back to mater bed. Thanks again all.
You might want to try this book or find others: "Quiet your mind and get to sleep"
https://www.amazon.com/dp/B005LQ6URU/ref=dp-kindle-redirect?…
It's 192 pages and worth a look. Also you could check your local library for books on sleeping.
The book recommends keeping a sleep diary and trying out things and seeing what works for you.
Don't know if it's been mentioned here but another thing that I've found helped with sleep disruption (in this case due to small kids) was a watch that does sleep tracking. It enables you to see how much you've slept easily and allows you to work out what works for you.
The Xiaomi Mi Band 2 which pops up here for about $20-30 does the job.
Automatically theres now an add about helping to sleep at bottom.
I sleep with ear plugs, doesn't take long to get used to. Buy them bulk.
My partner snores. If she wakes me up I poke her with my poking stick, we snuggle and go back to sleep.
Poking stick = Magic stick?
Arh was waiting for someone to mention that idea to help, Poking stick. Got it.
Are you feeling stressed, anxious or depressed? Early morning awakening can be a sign of all of these (but not necessarily)
Holistically there may be a bit of all those symptoms. Life can be a struggle with the day to day grind. Long story but I probably do need to make some time to get it looked at. It is always that unbalance. Cant take time off as need to work to pay the family bills. Had injury a while back and had to take time off work. So trying to make up for it. Although having said that not enjoying work.
Yeah see your GP and discuss some of your symptoms.
Some general tips:
- Maintain good sleep hygiene (No phones / screens before bed, exercise regularly but not too close to bedtime, no caffeine after midday, avoid clock watching etc…Google it :)
I have exactly the same issue. Sleep maintenance insomnia is the clinical description. Not sure if it’s been mentioned, but a highly recommended treatment for sleep maintenance insomnia is sleep restriction. Go to bed later than usual, and try to increase % of time in bed that you are asleep. Gradually bring bed time earlier as you improve this %. I have tried this with limited success, only because my kids wake me up at 4 or 5 anyway.
Article here with more details.
Where do you get apple cider vinegar?
Don't worry about it… There's no evidence for either.
Your better off with a large handful of almonds or a couple of kiwifruit.
UPDATE:
Only the first night but managed to get 8.5hrs sleep. The trick now is to see if I can repeat it tonight.
So tried the following:
1. Go at tread mill for a bit.
2. No caffeine drinks during dinner.
3. No tv before bed or screen time ipads/phone.
4. Ear plugs.
5. Soft sleep talk from spotify for going to sleep. Not sure about that. As quiet moment where you starting to sleep and then the voice comes back to tell you to sleep. Might just try sleep sounds next.
6. Actavite milk drink.
7. Started to read a book. That works as I get sleepy quickly. Only manage ge to get a few pages in.
8.Reduced lighting level in room. Made it hard to read though.
Haha nice. 7 is gold!
how can you do no 5 and no 4?
Caffeine binds to the receptors in the brain used by your body's naturally produced melatonin (which makes your sleepy). You should cease caffeine consumption at least 6 hours before bed.
Sleep time isn't the only measure of sleep health, sleep quality is a far more important. Many people say they have no problem going to sleep after a coffee or tea with dinner, but it invariably impacts the sleep quality. This deep sleep is important for clearing plaques from the brain during sleep.
Regarding number 2; try not having caffeine drinks after 3pm.
Number 1 will help to spend any remaining energy before the end of the day
Also try not to have too much sugar before bed.
I used to have problems with sleep; borderline anxiety which only got worse as the night dragged on and I was still awake. The above helped me a lot.
May I suggest getting your partner to a GP to consider a sleep study for their snoring? If they have sleep apnoea that is very treatable and will improve both of your quality of life immeasurably.
If your sleep still a problem consider GP and online CBT for insomnia, there's some great courses around. I think going at the treadmill is hugely helpful for sleep, well done.
Same here. I use Antinois earplugs.