Hi there every day after work, I have a couple of drinks (red wine), which helps me to sleep until around 2AM. Then I have to wake up and take a pee. Then I stay awake for the next 1 or 2 hours, before falling sleep again.
Are there any supplements, or health tips, which can help me sleep tight for the whole night?
Take an apigenin supplement rather than drinking tea. Apigenin is produced from chamomile.
Give 25mg of Phenergan a go.
That's the trouble with overdoing the alcohol. You fall asleep quicky but wake up in the early hours of the morning unable to sleep again. You need to drink less and find the sweet spot where you can get to sleep easily without the early waking up.
Try sth stronger - e.g. vodka, don't need as much, less liquid, hold out to maybe 6am or later?
Magnesium, eyemask, fan for white noise
cut the drinking entirely. dont watch tv or play on your phone in bed. dont drink too much water before bed
You could give kava a try, instead of wine. https://rootandpestlekava.com.au/product/borogoru-premium-no… is relaxing with a slow onset. This is a reputable seller. No known adverse detrimental health effects on healthy drinkers. Avoid in case of serious liver insufficiency (but then you would not be drinking wine I presume).
Underrated (and possibly controversial) but a cheap pair of blue light blocking glasses have worked great for me. I put them on around 6pm and it's definitely helped my sleep.
Other things are avoiding caffeine after midday.
Reading a book to take my mind off things.
In summer making sure the room is cool before I get into bed by turning aircon on about an hour before bed.
I also no longer drink alcohol as even if I do sleep it's normally broken.
serious answer:
the Blackmores calm and relax herb one works well for me. and I have tried the addictive prescription type forget what it’s called temazepam?
• Melatonin 1 hr before bed
• Zinc picolonate
• Magnesium glycinate
3, 2, 1 rule.
No food 3 hrs before bed
No liquids 2hrs before bed
No screentime 1hr before bed.
Happy sleeping!
So I have to raw dog the melatonin? It'd sure be nice to have some water to wash it down but that would violate the no liquids 2 hours before bed rule
You better believe thats a spanking
Hey there , I feel for you as had been plagued with insomnia nudel . Are:,Natural ‘ herbal ‘ non habit forming melatonin.. the best value is online at iherb.com ( look out for coupon codes and or cash back) I can recommend their 10 mg dissolving fruit flavours that work fast , I break them in 1/2!, to get double the value . Compared to what Australian pharmacists charge for a 2mg/3mg potent pill , you’ll be much better off - and reduce the alcohol please . good Luck ( I could insert a referal link so we both get some bonus $, but I rather want to help, without benefits 🍀zzzzZzzz 😪
🧐
Are you on Ambien?
Just FYI, if you had inserted a referral link your comment probably would have been deleted as I don't think they're allowed in comments
I can recommend their 10 mg dissolving fruit flavours that work fast
those aren't slow/timed-release :(
You may be more suited to a biphasic sleep schedule.
As far as sleeping aids go, avoiding coffee after around 2pm is a big one. Exercise is fantastic for a deep sleep. And melatonin beats other sleep meds.
Definitely try to get your hands on some melatonin. I find the next day I feel much better rested than if I took any other sleep aids, including alcohol, cannabis, temazepam, and other sleeping pills.
Crentist, thanks for the biphasic info. Link didn’t work for me, but a google search of biphasic sleep was illuminating, suggesting that prior to the Industrial Revolution two sleeps was normal.
That plugs into what works for me often - just don’t worry about it, get up and do something until you feel a sleep wave again. Worrying about not sleeping is a sure contributor to keeping you awake.
Many years ago I did a sleep training course. One of the main things was always rising at the same time.
Lots of good advice above, including magnesium - especially useful for the drinkers.
No caffeinated beverages after 1pm worked for me.
Avoid alcohol altogether, no caffeine at least 6 - 8 hours before bed, eat dinner as early as possible (approx 6pm) and dont eat after dinner. Exercise at least 1 hour a day. No supplements needed.
It's all been said but:
1. Stop the alcohol
2. No caffeine after 2pm
3. Don't sleep in, start your day by 7am
4. Introduce morning exercise
5. Melatonin before bed
6. No screens/tv before bed
Are you overweight? This sounds a little like an obesity symptom.
Everything sounds like an obesity symptom.
Clothes No longer fitting? Obesity symptom
Not in terms of total weight. but some part of the body … yes
It’s almost certainly the wine causing that sleep pattern. Maybe cut back to one glass if you’re still keen on the wine. Later in the evening have a chamomile tea - I use two bags in one cup of the Woolies brand. Magnesium glycinate at bed time https://www.woolworths.com.au/shop/productdetails/905823 half price at Woolies this week (I don’t work for Woolies despite what these recommendations might suggest). And follow sleep hygiene tips that others have mentioned above.
Do not take meds, they are extremely effective and therefore habit-forming, rather try these:
remember, your sleep time is just like other parts of your day, so dress, prepare and eat accordingly(ie no meds)
How about avoiding any drugs.
And not just for one night, for at least a week.
If you have gotten into the habit of requiring alcohol to go to sleep your body will take a few days to adjust to sleeping without it.
And avoid caffeine after lunch, get some exercise, turn off your phone, etc,etc.
Alcohol is well known to do exactly what is happening to you. You can get to sleep but wakes you up.
I buy Natures Own Sleep Ezy tablets from Woolworths $8.75 when half price. I take every night before bed for a good solid sleep. I do get up to pee sometimes but easily go back to sleep but I don't drink alcohol.
There is also a spray called Rescue Remedy "Sleep" which you spray under your tongue. i use this on those nights when i either can't get to sleep or can't get back to sleep. I've had great success with this working. Last time I bought from Chemist Warehouse but not sure if it is sold in supermarkets. It's not as cheap so if you want to try it, may be worth looking around for when it's discounted.
Nothing worse than lack of sleep so I hope you find a solution that helps. Good luck. :-)
alcohol is a fuel, it will keep you awake after you wake up
nil caffeine, decaf only
try melatonin from GP doctor
Quit the wine or have 3 hours to digest it before sleeping. I tend to snore with alcohol and dont get a good rest.
Natures way sleep easy allows me to get what feels like 8 hours off 6 hours sleep and ive never felt better.
+1 Natures way sleep
Specially formulated with hops, which is traditionally used in Western herbal medicine to calm the nerves
Might be perfect replacement for OP's wine. Like a beer in a pill! 🍻
It has been stated before, but melatonin from iHerb. I go with the Natrol time release 3mg, which for me has the same effect as the prescription one available in Australia. Take 30 minutes to 1 hour before you want to go to sleep.
Commonsense would be save your money and get some sleep.
If you increase your wine intake to 3 or 4 glasses you should be good to sleep the whole night.
/s
It's pretty common knowledge that alcohol is bad for your sleep. You need to kick that habit and develop a healthy sleep routine. Magnesium creams can help a lot too.
Losing weight is what helped me. Stop drinking will be my other suggestion.
A lot of good things have been suggested here. I’ve been focussing on sleep the last couple of years to ensure I get good quality. Things I’ve found;
Restavit / SleepWell - whatever the pharmacy near you sells. Over the counter so no prescription required and around $10 a box. Give it a try.
With Restavit I feel absolutely horrendous the next day. So bad I'd rather have the insomnia
Has absolutely no affect on me at all, apart from making me sleep for longer :)
Before you go ahead and invest money on supplements, teas, it is worth avoiding alcohol before sleep. Enough research has proven a phenomenon called "alcohol sleep rebound effect". You can google up but in a nutshell, while alcohol may help you go to sleep, once alcohol is fully processed body wakes up middle of sleep. Unsure why it happens and we may never know - but for most people sleep outcome is worse than without alcohol consumption. Having said, there are always going to be exceptions including my dad who used to snore the night away after a few rounds. Worth trying for sometime, may be the cure (alcohol for your sleep) is the poison here (figuratively speaking).
Cenovis Sleep Ezy. I’ve been taking it for decades. Valerian by itself does nothing for me.
Obviously avoid alcohol, caffeine and chocolate for several hours before bed.
And consider if you need to be tested for sleep oapnea (yeah, I don’t know how to spell it and 2024 tech isn’t helping me)
Edit: it’s Natures Own, not cenovis. You can get it from Amazon subscribe and save. I take 3 a couple of hours before bed.
Things that can drastically improve your sleep:
* remove alchohol completely
* remove caffeine completely (even if you THINK it doesn't affect your sleep)
* exercise
* don't have food in your stomach when you sleep (finish eating 6-8 hours before bed)
Then I have to wake up and take a pee. Then I stay awake for the next 1 or 2 hours, before falling sleep again.
If you feel rested when you wake up in the morning, you are fine. Don't get hook on the myth that everyone needs continuous 8 hours of sleep.
There is mountain of good articles on abc.
I've been drinking golden milk. Tumeric powder, coconut milk, cinnamon, pepper and sweetener. Heat it up to boil, then drink when cool. Lowers inflammation, calms and soothes the guts, boosts digestion and helps with sleep. It's healthy and natural. Or you can dose up with some pharmaceutical magic pills. Most of the pills are a scam, some might work or do something but lifestyle and good food should be your first point of call.
Melatonin (instant release to help you fall asleep and slow release to help you stay asleep) from iHerb & stay off the alcohol. Alcohol might help you to fall asleep initially but you'll likely wake up a few hours later when its effect wears off.
Stillnox
Nonbenzodiazepines such as Zolpidem (Sold as Stilnox) are a "Break glass in case of emergency" type of medication. If you have insomnia and cannot fall asleep at all, then a doctor may prescribe it.
It's easy to develop an addiction and tolerance to it so it's only for short term use. I used to rely on it and suffered withdrawal symptoms, super unpleasant.
For long term use stick with melatonin and other non prescription stuff (e.g Valerian and herbal stuff) and make lifestyle changes.
Stillnox sounds like a poison, I bet it has a skull and crossbones and an aura of doom.
That's a Stalnox
Some options:
Don't take any vitamins or supps for sleeping unless you've tried the above and seen a GP.
Another vote to avoid alcohol and do more physical exercise
Ashwagandha -> natural destressing
Add a couple of more drinks until you hit the sweet spot or just don't sleep one night next night you'll black out for sure.
Other options are benzos, they're so awesome but highly addictive .
Go run around the park until you pass out.
But obviously if you want to fix it no alcohol, eat healthy at at healthy times, drink camille tea and hour before bed…
Advice as a general member of the public only, and you should absolutely see your GP to discuss this.
Try CBD oil, it's a bit pricy, I get mine from cannihelp. But there are numerous "drug" trials going on if you live close enough.
Ashwagandha
Bless you.
Everything you need to know has been answered by Andrew Huberman, check out his Sleep Toolkit.
In short:
1. View sunlight by going outside after waking. Repeat late afternoon and prior to sunset. Do not wear sunglasses
2 Wake up same time every day, including weekends
3. Avoid caffeine within 8-10 hours of bedtime (common teas have caffeine, and some sodas)
4. (skipped)
5. Avoid bright lights after 10PM, especially blue lights
6. Limit naps if you have them to 90 mins max, or not at all if best
7. If you wake up middle of the night look into NSDR/Yoga NIdra protocols on Youtube
8. Take 145mg Magnesium Threonate, or 200mg Magnesium Bisglycinate (don't get confused with other magnesiums)
8b. 50mg Apigenin
8c. 100-400mg Theanine
People are saying Melatonin however note that your body will adapt and become addicted to it, in effect stopping your natural production of melatonin
9. (skipped)
10. Keep your bed room cool and dark
11. No Alcohol. That's bad. Naughty
Direct link: https://www.hubermanlab.com/newsletter/toolkit-for-sleep
Don't wear sunglasses is terrible advice. That's how you get permanent white shit on your eyes. Source: I have it
Do not wear sunglasses (expanding on this) during your morning walk which to encourage and regulate the right hormones related to sleep, the OPs primary goal.
None of this is solicited or directed medical advice and each should cater according to their own situation. Equally, wearing sunglasses could cause issues for ones eye in the example that they are not 100% UV protection resulting in pupils to dilate and allowing more UV light into the eyes causing damage (compared to no sunglasses.
That's not true about melatonin at all. It's a just a hormone that acts as a switch. If you built tolerance to it none of us would sleep after dark.
If Valerian is costly try Valerie Vanessa and Vivian
Have you tried masturbating?
Said earlier, but
1) no booze
2) magnesium glycinate
3) no caffeine after 10am
4) read a book instead of tv/phone after 9pm.
Good luck!
I see loads of (probably) good suggestions. I use a dose of Doxylamine Succinate 25mg and does the trick every time. Readily available from Amazon or Ebay under various brands including Kirkland Sleep Aid. About 30 or 40 bucks for 96 tablets. Basically an antihistamine as far as I can tell. Not drowsy in the morning, but sometimes a dry mouth.
I used to be (more of) an insomniac and didn't get to sleep before 3am, often later, while working a 9-5. I don't always do the things I should, hence writing this at 1am having just taken my phenergan. I have gotten myself into good sleep pattens doing this stuff though.
I'm quite sensitive to phenergan and 1/3 of a 10mg tablet helps me, I'll take a full one if I really need to get to sleep quickly, but find I'm a bit sleepy the next day if I do. Most people need a stronger dose though. It doesn't work for everyone. If you do want to try it, it's over the counter at the pharmacy. It's not approved for sleep issues, so say it's for dermatitis or travel sickness, as advised by your doctor. They usually check your licence on their system to make sure you're not buying too much.
Ideally stop the alcoholism but I know that isn't easy, other option is when you wake up at 2am have another glass of red wine and you will get back to sleep fast. Alcohol is renowned for letting people get to sleep initially but like you most experience a rebound affect half way through the night .
My granny used to feed on pumpkin n sunflower seeds 2 hours before bed. Worked for her.
Melatonin 5mg slow release from iherb.
or Ashwagandha.
Basically, that should do it.
Melatonin 5mg slow release from iherb.
I find it works great for me but I would suggest experimenting with the dosage. Some people still feel sleepy the next day with higher doses.
I find 1mg just nice for me, although even 0.3mg helps me fall asleep.
There's also a version that combines both slow release and immediate release melatonin in one capsule.
Really good advice. I am not a chemist so the dose should start low and work with it until you find the right place.
I think whilst alcohol appears to make you sleepy, the quality of sleep will be poor.
Yeah I can second this. :p
'every day after work, I have a couple of drinks (red wine), which helps me to sleep until around 2AM. Then I have to wake up and take a pee. Then I stay awake for the next 1 or 2 hours, before falling sleep again. Are there any supplements, or health tips, which can help me sleep tight for the whole night?'
Multiple others have said best to avoid alcohol at night if you want to sleep.
Alcohol is a hormone disruptor - it helps you go to sleep, and then wakes you up in the middle of the night.
For me after a beer or two at night I would wake at EXACTLY 4 am to the second - it was amazing - so many times I'd lift my head on waking to see the clock just as it ticked over to 4:00:00
You could try drinking earlier - when 'the sun is over the yardarm' - 'The expression is believed to have originated in the north Atlantic where the sun would rise above the upper mast spars (yards) of square sailed ships around 11am. This coincided with the forenoon ‘stand easy’ when officers would go below and enjoy their first rum tot of the day. Eventually the phrase was adopted universally as meaning it is a suitable time to have an alcoholic beverage.' - https://www.harbourguides.com/nautical-sayings/SUN-OVER-THE-… - to see if the alcohol hormone disruptor effect might be reduce before you go to sleep
As for needing to pee in the middle of the night - the general advice is to drink no liquids for at least 2 hours before you go to bed, and empty the bladder fully just before going to bed.
As an older guy with a benign enlarged prostate as in most men over 50yo, I saw in my ultrasound that the bladder formed a W shape over the enlarged prostate, with the ureter in the middle, so after a first pee there was 40-50cc or so of residual pee still in the bladder. I worked out that if I sit to pee, and after first pee, I push my hands flat side-by-side into my belly just above the public bone as far as I can and hold there for about 20 seconds, then the remaining pee will be forthcoming - something about using the bladder up and a pressure sensitive valve I guess.
So - first advice - your choice - best to avoid alcohol at night
second - don't drink anything for two hours before bed, and
third - try sitting to pee and my technique above to fully empty the bladder.
Very interesting, the retained wee is real. I might try this.
I believe after first pee, the bladder gradually shrinks back as squished by other internal organs, which might enable a second/residual pee anytime from 20 seconds to 2 minutes later if you wait - but I just push my fingertips in to speed up the process (it also helps release any intestinal gas)
Cbd gummies 👌
If I have to go at night, I piss into a container I keep handy to avoid tramping all the way to the dunny and waking myself up fully.
I take a sleep gumm from Emerald labs. It doesnt necessarily help me fall asleep faster, but its helped with how deep my sleep is and the quality of it.
Do you have trouble breathing?
I have sinus issues and also snore a lot.
Using Dymista and a Flo CRS Sinus wash prior to bed often completely clears my airways, stops snoring and makes me more comfortable.
I can recommend Magnesium as well. I find Magnesium Citrate worked especially well for me but I saw benefit with Magnesium glycinate as well so either will be fine for your use case
Been having some sleeping issues for virtually a year now. It started when my previous (memory contour) pillow was not as comfortable as it was. I transitioned to a newer version of the same pillow…….. but it's not "the same" as such, just a slight difference in height and puffyness.
It's become common for me to wake up at anywhere between 2am-4am (after going to bed between 10:30-11pm). It's very rare for me to sleep through until 5-6am…. certainly doesn't occur as much as it used to. Sometimes like another poster mentioned it'll take a bit of time to drop off….. whether it's 30 minutes or 1-2 hours. Quite often by the time I'm usually ready to drop off again… it's time to get up and do the work cycle. I can handle 1-2 days of 3 hours or less of sleep (the lack of sleep usually hits me like DOMS - 24+ hours AFTER the fact)….. but 4-5-6 days with the rhythm setting in is a bit much.
red wine could be your culprit as alcohol is known to disrupt sleep cycle. medical cannabis. visit chemist's warehouse… magnesium. valerian. melatonin. try and get 20mins of sunshine a day. exercise in the morning.
Get yourself moving after dinner. Drop the alcohol. Take a book to bed, read till you fall asleep, it's pretty quick and effective.
Supplements - passion flower extract, valerian root, magnesium, 5htp and melatonin. I use all of them occasionally.
In my experience booze just deeply interferes with the whole sleep cycle. I experience the same if I ever drink as you describe. Unfortunately, if it effects you like so - just give it a miss. Taking a supplement after alcohol in the middle of the night will have you waking more zonked than ever. People say melatonin, but it also has a sharp taper off.
i have a drink of water then make sure i pee before going to bed
Magnesium Supplement
https://www.amazon.com.au/Ethical-Nutrients-Magnesium-Tablet…
L-Theanine -This will knock you right out, but it's natural and won't make you drowsy.
https://www.bulknutrients.com.au/products/l-theanine
Work hard, do not take on excessive debt, Exercise, socialise, eat clean, take tv out of bedroom and go to sleep everyday at same time and Build a happy family with kids
No need supplements, have sex when you wake up at 2am. You'll sleep like a baby until morning, and it's a win-win situation.
You'll sleep like a baby until morning, and it's a win-win situation.
OP might end up finding out that "sleep like a baby" is a misnomer.
"don't knock masturbation - it's sex with someone I love"
Username checks out, if sleeping face to toe
L-Theanine
Try adult nappies.