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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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.
Phone outside of bedroom
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
Man go to bed at midnight
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.
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.
Giving up the booze. It has made a huge difference
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.
I’m working on this. I’ve had one drink in the last week and I’m hoping to see some improvement soon.
Sorry for the question. Which app this screenshot is from??
The “Sleep” section of the health app. “Health” -> “Sleep” -> “Show More Data” . Select the “M” (month) button at the top.
It’s a screenshot from the Health app under the Sleep category.
Body Heat Pro
Have you tried mouth taping?
No alc, cooler temps and 2 magnesium tablets before bed has helped me
Avoiding alcohol. Even a single drink consistently drops my sleep quality by 50%. Yeah, I’m a lightweight.
Have you considered the possibility that you have sleep apnea?
Seeing the sun outside in the early morning and minimizing use of artificial light at night. Have been able to more than double my monthly deep sleep average.
Deep sleep isn’t your only problem Op, you need to be giving yourself at least 7.5 hours of sleep every night.
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?