Practical Steps to Help Improve Sleep?

bravyboy on 28/01/2021 - 17:01
Last edited 28/01/2021 - 17:47 by 1 other user

Hi Ozbargain,

Very keen to hear some of the practical steps people have tried that has resulted in significant changes to their sleep. I am always trying new products that seem to improve sleep, but feel like this is the one area that I am always keen to improve and would happily spend. I personally use eye covers and also have just invested in a weighted blanket which I am going to try.

Tips like 'avoiding light' and 'having phone out of the room' is always great to hear, but I am also very keen to hear about products (sleep trackers, white noise etc.) that people have found make a huge difference.

Thanks!

Health & Beauty

Comments

  • MeesusEff on 28/01/2021 - 20:39
    +3

    I would be physically tired but mentally alert during night time and would lie there for hours. Used to rely on Restavit but gave that up. Them I found ASMR and it changed my sleep 5 years ago. Listened to it every night until I got pregnant and couldn't lie on my back to sleep (as it needs headphones) so I would either put on the "guided meditation" videos or a sleep story. Would usually put me to sleep within 10 minutes. Even though I'm not actively listening to it, it just takes my focus away from my thoughts.

    • pjetson on 31/01/2021 - 06:36

      until I got pregnant

      Perhaps that's where Inwent wrong - I tried all of the various nature noises and music stuff, but I didn't get pregnant :-)

  • Islund on 28/01/2021 - 20:42

    Change the direction of your bed so your head does not point towards the magnetic north

  • Sergeant Salami on 28/01/2021 - 20:43
    +1

    Try taking melatonin, excersicing and meditating. Also, use a blue light filter on your phone at night time to help.

  • solidussnake on 28/01/2021 - 21:12

    No caffeine after 5
    Healthy-ish dinner and nothing too sweet
    Tv watching in the evening no gaming phone ok

    Within half an hour of wanting to go to sleep I lay in the bedroom with my laptop and put on something old ish that has plenty of episodes (Stargate) at a low volume I usually get sleepy around 20 mins, it helps if you have a comfy bed and pillow and quiet room and also the fan then I just shut off the laptop and I'm sleeping.

    I have also tried the natural sleeping tablets but take half of one and that works too but can leave me groggy sometimes

  • Banana on 28/01/2021 - 21:18

    Check your Vitamin D level?

  • deme on 28/01/2021 - 21:35
    +3

    Wake up at a set time early every day. I find this more important than going to sleep on time.

  • CC123 on 28/01/2021 - 22:39
    +3
    • Exercise
    • Meditation
    • Yoga

    Try to turn your phones/Tvs off a few hours before you sleep.
    Dim the lights in all rooms if possible (obviously, turn them off before you sleep but a few hours before you sleep dim the lights)

    All those have helped me get better quality sleep

  • SF3 on 29/01/2021 - 01:22
    +1

    Create a busy enough day for yourself, so that you’ll want to goto bed at night due to tiredness.

  • dudebargain on 29/01/2021 - 07:11

    Read up on how magnesium supplement can improve sleep quality. Some specific types of magnesium supplment is more effective than others.

    For some people, magnesium works better than melatonin and overall is better for your health from what I have read. But do your own research or talk to a GP.

  • RobotWizard on 29/01/2021 - 08:40
    +2

    Each to their own but I don't think there is anything that can put me to sleep as good as after I "beat the meat" when we have a good time we end up sleeping 10-12 hours as compare to 6-8 on normal days.

    Sometimes if I feel like relaxing I use noise cancelling headphones or earphones with some relaxing tuned in low volume.

    Even just having noise cancelling on helps in my case.

    Good temperature, Pillow/blanket and Cuddles also help.

    Try and switch your brain off at night, I use to take all my problems with me to bed but since I accepted the fact that life is life and things are not always great so try and work with what you got switch it off and enjoy the good sleep :)

  • Out24q on 29/01/2021 - 08:46

    Get yourself a Google Nest Mini, and get it to play some "sleepy Sounds"..
    Has worked well for my kids.

  • DiscoJango on 29/01/2021 - 08:52
    +3

    the biggest ones for me are:

    . Dark room
    . cool room (window open) or fan on
    . fan for cooling + white noise
    . suitable mattress
    . suitable pillow
    . try and calm mind before bed, eg: dont get into bed and then start thinking/stressing over life issues
    . have routine bed time for all 7 days, eg: 9:30pm in bed, aim to be asleep by 10pm

    others that help:

    . magnesium tablet before bed
    . try and not use phone/tv 1hr before bed
    . read actual book/kindle (not phone/ipad type screen) before bed - reading makes some people tired
    . make main meal at least 2-3 hours before bedtime
    . make exercise 2-3 hours before bedtime (otherwise youll be too amped up to sleep)

    natural methods > medication every time.

    • DiscoJango on 29/01/2021 - 16:36
      +1

      Edit: last dot point should say: make sure NOT to exercise 2-3 hours before bedtime

      • capslock janitor on 01/02/2021 - 16:27

        why meal 2-3h before bed?

        • DiscoJango on 01/02/2021 - 17:02
          +1

          sorry i rushed and typed that. i meant to say, try not to eat in the 2-3 hours leading up to bed time

          your body spends too much energy processing the food you just ate, potentially disrupting your sleep

          • capslock janitor on 01/02/2021 - 17:54

            @DiscoJango: xcan i snack in those 3h?

            • DiscoJango on 01/02/2021 - 18:39
              +1

              @capslock janitor: hard to say, mainly because everyone is different. body types, different metabolisms, different cultural backgrounds etc

              like many things in life, its trial and error. what may work for me, will do the complete opposite for you.

              your body also drastically changes as you age, most noticeable towards the mid 30's. so what used to work for you a few yrs ago, now wont.

              eg: in some cultures, its normal to eat dinner at like 10 or 11pm and they do fine.

  • Dejaar on 29/01/2021 - 08:52
    +1

    A warm shower can help. I take Melatonin 4mg on prescription. Works a treat.

  • momo1988 on 29/01/2021 - 08:59
    +1

    I got a free subscription to the 'Calm' app via my amex membership and it has really improved my sleep. I think it normally costs $99 or so. I put a sleep story on every night and it helps me wind down and fall right to sleep.

  • Lastchancetosee on 29/01/2021 - 09:03
    +1

    In addition to the sleep regime advice, if find doing cryptic crosswords, sudoku, and similar help to switch off my head. Then I listen to a Smiling Mind (Aust and free) wind down. Most nights, that's enough, but if you not, then very quiet BBC radio 4 or some ABC interviews.

    Always sceptic of products like special blankets, devices, as they're generally not evidence based.

    If I really need help after a few bad nights, I take a Temazapan (prescribed). One packet lasts me over 12 months. Valerian makes me groggy and nauseous.

  • diasaha on 29/01/2021 - 09:34
    +1

    Practice power napping during the day, helps train your body & mind to switch off within few minutes. First week or two you probably will not end up getting any sleep when you power nap. Still keep the practice going.

    Eventually you will fall asleep during your power nap sessions. This breakthrough will help you fall asleep quickly at night too.

    I can now power nap any where and fall asleep within a min or two, even at night.

    https://www.sleepcycle.com/how-to-fall-asleep/how-to-power-n…

  • Beaches on 29/01/2021 - 09:50

    1) I got into foam earplugs, it wasn't comfortable at first but as a light sleeper I found they helped. They help me from subconsciously listening for noises, which helped me properly relax and drift off. I weaned myself off them, as I now live at a quieter place but whenever i am struggling to sleep I just pop them in and I am asleep!
    2) I also read physical books. There is one called Why we Sleep, by Matthew Walker, which I found difficult to stay awake reading. Also, audio books… Obama's new book is also hard to stay away listening to. Not to say either are not interesting, i've read why we sleep twice.
    3) I have also had improved sleep quality after taking magnesium - there is a powder form - Ethical Nutrients Mega Magnesium Night which has passionflower in it. I take this a few nights in a row (an hour or two before bed) and I find I have more settled and less disturbed sleep.

  • kiritani shinya on 29/01/2021 - 09:59
    +1

    Drink warm milk and eat banana around 30 minutes before you lie down on your bed then listen to the following YouTube playlist featuring nature sounds and classical music:
    https://www.youtube.com/playlist?list=PLM-QmZWOMBMyyE4D_tJMf…

  • eek on 29/01/2021 - 10:30
    +4

    Have a kid. You'll never be more sleep deprived in your life, and not be able to sleep. Enjoy your current situation while you can.

    • BeamMeUp on 29/01/2021 - 20:43
      +4

      Here, here. 3 kids in 5 years, all poor sleepers, 7 years of disturbed sleep every night. We were doing our own impersonations of the Walking Dead. You will wonder what you were complaining about not enough sleep pre kids.

      • capslock janitor on 02/02/2021 - 08:33

        doid yous wake up to check on the kids often?

        • BeamMeUp on 02/02/2021 - 12:28

          Not intentionally. When they did sleep we needed that time at night to try and sleep as well. Generally we didn’t need to wake up to check on them as they woke us up regularly anyway… We all survived and the kids are grown up now.

  • idonotknowwhy on 29/01/2021 - 10:34
    +2

    Caffeine has a 6 hour half-life. That means it has a 12 hour quarter-life.
    If you have 1 cup of coffee at 12pm, it's the same as having 1/4 cup of coffee at midnight.

    I recommend this book

    After reading it, I finally get 8 hours of sleep every night, without waking up in between.

    Also, all of these tips from DiscoJango are good, though I do my exercise in the afternoon.
    Additionally, turn off all your lights except for 1 after 8pm.

    If you don't want to read a book, this podcast is worth watching.

    • DiscoJango on 29/01/2021 - 16:37

      Thanks!

      Just realised i did a typo: The last dot point should say: make sure NOT to exercise 2-3 hours before bedtime

  • serpserpserp on 29/01/2021 - 11:15
    +1

    The thing that helps me is making the room as dark as possible.

    Oh yes, and don't have kids. I haven't slept in 7 years.

  • PoKGuy on 29/01/2021 - 11:31

    Just to add to the above, if I have trouble sleeping the night(s) before, i will purposefully wake up 2 hours earlier and have a longer day.

    Like waking up before dawn to head to the airport.

    Then that evening, I'll be yawning after dinner, steuggling to stay awake and can't wait to get to sleep.

    That's how I reset my sleep as a result of insomnia (usually stress and/or caffeine induced).

  • dealsucker on 29/01/2021 - 12:06

    I am a side sleeper and usually wake up with sore shoulder and because the shoulder is sore, I keep tossing and turning during the night. I have tried various pillows because I am very sensitive to them but everytime i change one, i get good sleep on it for a few nights and then its back to square one. Any recommendations on what I can do?

    P.S. I use a Koala mattress. Thanks.

    • WhyAmICommenting on 30/01/2021 - 13:55

      Memory foam mattress?

      • capslock janitor on 01/02/2021 - 17:21

        side sleeping is the natural way

        • ECE on 01/02/2021 - 17:22
          +1

          Spooning is the best way 😊

    • Zoosh on 31/01/2021 - 16:03
      +1

      Have you rotated your mattress 180 degrees so it wears more evenly?

      How much does the mattress dip? If more than 25mm then you may be eligible for refund under warranty.

      (I had a Koala mattress that I feel was the cause for a lot of aches (NVM pregnancy). Refunded via warranty claim due to sagging and won't ever buy a bed-in-a-box again)

      • dealsucker on 31/01/2021 - 21:24

        Thanks. I’ll check. Do they ask for receipt for warranty claim?

        • Zoosh on 01/02/2021 - 09:00

          Yes, but they may also have all the details on file if you are the original owner (if you've bought the mattress second hand then I believe you aren't covered by the warranty)

  • Lord Fart Bucket on 29/01/2021 - 13:47
    +1

    Weed.

  • RogerSyd on 29/01/2021 - 13:54

    Sleep Hypnosis videos on youtube, Guided meditations in Meditation apps (Calm, Headspace, Sattva) will help.

  • Talsek on 29/01/2021 - 14:21

    Non-homeopathic melatonin (Circadin) has improved my sleep quality a lot. Guided mindfulness/'wind down' meditation was helpful too, paid for a Headspace app subscription last year in part for that.

  • [Deactivated] on 29/01/2021 - 14:49
    +3

    a jerk and a poop

    • DiscoJango on 29/01/2021 - 16:39
      +2

      at the same time?

      • [Deactivated] on 29/01/2021 - 17:48
        +3

        whatever your flavor is.

        I think its efficient

  • the Unforgiven on 29/01/2021 - 15:24
    +1

    get a teddy bear

  • happyhammer on 29/01/2021 - 15:47

    Only use your bedroom for sleep (and fun) no watching tv in bed beforehand or using it in the daytime.

    Also the big one…don't worry about not sleeping. thinking about sleeping is likely affecting your sleep itself. What's the worst if you don't sleep properly, you'll sleep tomorrow instead or the day after and at least you are lying down and resting. This helped me a lot when I was younger, I now have a baby/toddler and sleep whenever I can!

  • worldpc on 29/01/2021 - 15:52

    Try watch ASMR?

  • Cheaplikethebird on 29/01/2021 - 16:29

    Consistency.

  • T-rex on 29/01/2021 - 18:34
    +1

    Try a ‘yoga eye pillow’ filled with lavender and flaxseed - slightly weighted and lavender can help sleep.
    Limit screen time immediately before bed, and or use blue blocking filter on your glasses. Blue light is stimulating and just before bed will make it hard to sleep.

  • kzrocky on 29/01/2021 - 19:56
    +2

    Extreme exercise 2 hours or about before bed time.

    You would sleep like a baby, even on a concrete floor with a coconut as a pillow.

  • Aneurism on 29/01/2021 - 20:36

    Sleep on the floor

  • Oz em on 29/01/2021 - 20:38
    +1

    I fall asleep every night playing Cody Cross on my iPhone. I’ve tried many other things in this past but this game just knocks me out after 15-30 minutes every night.

    • capslock janitor on 01/02/2021 - 17:34

      that's a good one, esp

      for people who don't like reading books

  • jmac314 on 29/01/2021 - 21:01

    worthwhile trying binaural beats with headphones

  • DonWilson on 29/01/2021 - 21:23

    One I haven't seen - if you're getting up in the night to take a piss: don't drink anything for ~2 hours before you go to bed and take a slash before you sleep.

    • Homr on 30/01/2021 - 20:55
      +3

      hot tip. If you see a toilet in you dream, don't use it!

      • DonWilson on 30/01/2021 - 21:00

        I have no problems with this. Not since I was a kid. Piss in dreams generally means I need to piss but I don't actually piss.

        • Homr on 30/01/2021 - 21:02

          but your dream ends and you wake up~~

          • DonWilson on 30/01/2021 - 21:14

            @Homr: … and I need to piss. Right. Hence the advice that makes you not need to piss.

            We've come full circle.

      • capslock janitor on 01/02/2021 - 17:36

        haha nostalgic

  • relentless on 30/01/2021 - 01:45
    +2

    The military method

    Relax your entire face, including the muscles inside your mouth.
Drop your shoulders to release the tension and let your hands drop to the side of your body.
Exhale, relaxing your chest.
Relax your legs, thighs, and calves.
Clear your mind for 10 seconds by imagining a relaxing scene.
If this doesn’t work, try saying the words “don’t think” over and over for 10 seconds.
Within 10 seconds, you should fall asleep!

    https://www.healthline.com/health/healthy-sleep/fall-asleep-…

    • deme on 31/01/2021 - 23:50

      I'm falling asleep reading this

  • AlanHB on 30/01/2021 - 06:48

    Whether I've exercised will generally determine how well I sleep.

  • CheeryCheapskate on 30/01/2021 - 09:10

    Exercise works for me but if you have severe sleeping issues, melatonin helps (I use it a few times for jet lag and severe situations but don't rely on it). Otherwise reassessing your mattress/covers could help. And have at least 30 minutes of cooldown time before sleeping i.e. relax and don't do anything overly stimulating to the brain.

  • gleamnite on 30/01/2021 - 10:26
    +3

    Step 1: 2.5 mg of fast release melatonin.

    • Cletus vandamme on 31/01/2021 - 01:07

      100% this. But use it too develop a solid sleep schedule and then stop immediately otherwise you'll develop a dependency to it. I'd also add to put some tape on your lips and breathe through your nose.

      • capslock janitor on 01/02/2021 - 17:37

        which tape

        • Cletus vandamme on 01/02/2021 - 17:48

          Medical tape you can get at the pharmacy just a 30mm bit across the lips. It makes it so you breath through your nose and not through your mouth. Research the benefits of strictly breathing through your nose and not mouth, I guarantee you'll get a better night's sleep. But if you can breath only through your nose all the time even better.

  • juicy j on 30/01/2021 - 15:51

    This post helps me too, thanks so very much! 🤗

    I'm a "hop into bed and think about murder victims" kind of person 🥺 Too much Forensic Investigators and Crime Investigation Australia for me

  • Cherry12 on 30/01/2021 - 18:41
    +1

    The Renpho eye massager has made my sleep great, saw it on ozbargain.

    I bought it for dry eye but it's been wounderful for sleep as well.

    • deme on 31/01/2021 - 23:49
      +1

      Are these safe? I thought rubbing your eyes is bad

      • Cherry12 on 01/02/2021 - 12:57

        Well, I read several articles online and they support them. It's just a gentle air bag inflating on them and can use them loose, as in the elastic at the largest option.

        Regarding the heat my ophthalmologist had already advised to use a heat pad and this has that fuction included.

        I fall asleep very quick now when I use it.

  • MessyG on 30/01/2021 - 18:42

    It's a bit woo so this is not medical advice, just fun sleep experimentation advice but I really like the Beatfulness app. It uses binaural beats to try and 'train' your brain into deep-wave sleep. It's a few bucks a month. There's lots of free binaural sounds and apps around I'm sure so you don't have to play, but this one has nice graphics and twanging meditation music over the top. Definitely relaxing!

  • Mysterious on 31/01/2021 - 01:24
    +1

    increased productivity and less stress resolved everything for me and I'd imagine it can for a lot of other people too.

    it's difficult to get good sleep at night if you're stressed or underproductive. how can we rest knowing that we've not progressed or worked hard.

    first i'd make sure that i'm having productive and busy days, then looking into products and apps afterwards.

    i always like to think of things in an exaggerated manner to understand it better. imagine the most relaxed, hard-working person and how their sleeping efficiency would look like versus a lazy paranoid person and how their sleeping efficiency would look like.

  • Mahalo on 31/01/2021 - 10:56

    Get to the bottom of the problem. Is there something in your mind? Possibly a visit to a psychologist or doctor can help out.
    Things that helped me in the past. Unfortunately since Covid my sleeping times are all over the place.
    Meditation through the day. Some great apps out there. I recommend Aware and Calm
    Exercise 3 times a week for 30mins to 1hr
    Wake up early
    Don’t eat 3 hours before bed.
    Turn electronics off before at least 1 hour
    No afternoon coffee or caffeinated drinks
    Listen to an audiobook With a short timer or Sleep Learning audio

    • capslock janitor on 01/02/2021 - 17:39

      yes a lot on my mind and a lot to do!

      can i snack in those 3 hours?

  • OzBargainer12345 on 31/01/2021 - 11:12
    +1

    I discovered melatonin during lockdown and it has changed my life. Order off iherb

  • p1 ama on 31/01/2021 - 13:26
    +3

    Not for everyone, but sometimes it's just not worth fighting against your biological clock. Try figuring out what your sleep pattern would look like if you're not forcing yourself to sleep. I used to work "normal" hours, so out of the house at around 8am and back by around 7pm. I would never be able to get to sleep around 12am or so for a 7am wakeup. I would literally be tossing and turning for hours and just felt like trash in the morning. No amount of energy drinks or coffee would be able to make me feel much better.

    However, when COVID-19 hit and we all went to working online, I thought it'd be a good opportunity to just sleep whenever I felt like sleeping. I would work until around 4am, when I got pretty tired. I got in bed and slept almost instantly and would wake up around 11am - 12pm or so. This became a regular routine and I now feel much heathier and more energetic.

    Anyway, I spoke with my manager about how I've been super productive with the WFH (which they noticed as well), and I mentioned it's because I've largely changed my working hours to around 12pm - 9pm now, with a break around dinner time. They said to feel free to keep working those hours when we're back in the office. I know not everyone has this luxury, but it might be worth looking into it.

    My daily schedule now is to wake up around 11.30am, start work at around 12pm (WFH), I'll have "dinner" at around 5 - 6pm, then continue working until 9 - 10pm. I'll then take some time to wind down, e.g. shower, do some cleaning…etc., until around 11pm or so. I'll have my second meal and do some personal stuff, play some games, do light work, YouTube/Netflix and other entertainment…etc. until around 3 - 4 am when I get in bed. It genuinely works wonders.

    • JimB on 01/02/2021 - 12:14

      Fantastic.. I think I have a similar body clock

      I'm assuming you don't have kids to have this luxury?

    • tikei on 01/02/2021 - 14:53

      Fellow night owl here. This sounds wonderful. I can't do it because I deal with many different teams which means slow response if we work different hours.

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