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I tried to hack my insomnia

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Re: I tried to hack my insomnia

#21

Post by om3n »

I'm in a particularly stressful time in my life (just moved, intense new job) where I've been struggling to sleep. There will be some nights where I simply don't sleep at all; just lay awake in bed all night. Of course I'm aware of all the health/safety/productivity issues associated with no sleep, and the anxiety of not sleeping just furthers my inability to fall asleep.

This is what I've been attempting to do to help with my sleep problems, with reasonable success:

  1. Lift heavy each week day.
I'm using a PPL routine with at least one big lift each day. I also trying to burn a significant amount of calories each day in the gym.

  2. Strict evening routine.
I try to go to bed within the same hour each night if I can help it.

  3. Reduce responsibilities.
One of the biggest issues for me is missing my routine. I now try to keep my weekday schedule the same (don't go out at night) so I can have plenty of wind-down time at home before bed.

  4. Wind down time.
I try to do something relaxing before going to bed that will distract my mind (like play a low intensity videogame, read about non work-related topics, etc.)

  5. Supplements.
I drink a cup of chamomile tea and take 5 mg of melatonin before I go to bed, and this seems to help (or might be a placebo)

  6. Listen to something calming and familiar while I fall asleep.
Unlike others in this thread, no Star Trek for me; I like to listen to twitch streamer ZFG speedrun Ocarina of Time. I turn the volume on my phone to the lowest setting, put the phone face-down on the bed next to me, and the audio commentary seems to be helpful background noise.

Re: I tried to hack my insomnia

#22

Post by workthrowaway12 »

koheripbal wrote: post #6

During a stressful part of my life recently I struggled with getting to sleep. I just couldn't stop thinking about shit that was going on. until one night I fell asleep on the couch in front of the TV, and it occurred to me that I could just modify this behaviour to bed. So I put a handful of old Star Trek episodes on my phone. Each night I put me earphones on (so as not to disturb my wife), turn on an episode of Sta…

this trick works. my twist on it is to watch people play old video games on youtube.

however, it doesn't work when i need a clear mind, especially when i am exhausted. it is frustrating that no amount of movies, songs, video games will help clear your mind -- at least not mine -- which in turn makes you stay awake...

i used to know how meditate in college, but i have somehow lost that ability it seems (yes, one can lose it lol)

Re: I tried to hack my insomnia

#23

Post by balfirevic »

om3n wrote: post #21

I'm in a particularly stressful time in my life (just moved, intense new job) where I've been struggling to sleep. There will be some nights where I simply don't sleep at all; just lay awake in bed all night. Of course I'm aware of all the health/safety/productivity issues associated with no sleep, and the anxiety of not sleeping just furthers my inability to fall asleep. This is what I've been attempting to do to he…

> I drink a cup of chamomile tea and take 5 mg of melatonin before I go to bed, and this seems to help (or might be a placebo)

That is way too much and possibly not timed properly. Correct dosage is closer to 0.3 mg - 1 mg. See here for more details about dosage and timing: https://slatestarcodex.com/2018/07/10/melatonin-much-more-th...

Edit: I incorrectly written grams instead of milligrams previously, thanks aneidon for catching it.

Re: I tried to hack my insomnia

#24

Post by albi_lander »

arbitel wrote: post #19

Or you know, you could go to the gym and start exercising? Try to stay awake after a heavy day of lifting.

In my experience, it depends on which sport you do and when you do it during the day. I used to play squash during the evening around 8pm and on these days I would fall asleep very late, like around 2am. This was mostly due, I think, to my heart rate still being quite high (I could feel it), and slowing down very slowly until it reached a reasonable level at which I could get asleep. This is something that other friends playing squash in the evening reported as well.

Re: I tried to hack my insomnia

#25

Post by mapcars »

monsieurbanana wrote: post #12
mapcars wrote: post #10

Earlier quoted context omitted.

>may get unintended side effects. Oh, if one sees the enormity of complexity body & mind has - one can be sure he can not foresee all side effects. I like that you gave examples like caffeine which messes up your nervous system or alcohol which destroys your conscious attention and lever, among other things :)

And I like how you passed up the other examples. Are you also advocating against medical drugs or vaccines? They fit the "hack your body" description to a tee.

I used the ones which have clear undesirable side effects, others might have it as well just that we don't know about them.

>Are you also advocating against medical drugs or vaccines?

I am only advocating about being conscious of how much we don't know. If medical drug or vaccine saves lives - I have no problem with it, still most likely we don't know all the side effects.

Re: I tried to hack my insomnia

#26

Post by mapcars »

henryaj wrote: post #15
mapcars wrote: post #10

Earlier quoted context omitted.

>may get unintended side effects. Oh, if one sees the enormity of complexity body & mind has - one can be sure he can not foresee all side effects. I like that you gave examples like caffeine which messes up your nervous system or alcohol which destroys your conscious attention and lever, among other things :)

Caffeine does not "mess up your nervous system"...

Sure? So you are saying if you drink coffee every day and then stop - there will be no side effects?

Re: I tried to hack my insomnia

#27

Post by aneidon »

balfirevic wrote: post #23
om3n wrote: post #21

I'm in a particularly stressful time in my life (just moved, intense new job) where I've been struggling to sleep. There will be some nights where I simply don't sleep at all; just lay awake in bed all night. Of course I'm aware of all the health/safety/productivity issues associated with no sleep, and the anxiety of not sleeping just furthers my inability to fall asleep. This is what I've been attempting to do to he…

> I drink a cup of chamomile tea and take 5 mg of melatonin before I go to bed, and this seems to help (or might be a placebo) That is way too much and possibly not timed properly. Correct dosage is closer to 0.3 mg - 1 mg. See here for more details about dosage and timing: https://slatestarcodex.com/2018/07/10/melatonin-much-more-th... Edit: I incorrectly written grams instead of milligrams previously, thanks aneido…

I think you mean 0.3 mg, based on your source.

Re: I tried to hack my insomnia

#29

Post by balfirevic »

aneidon wrote: post #27
balfirevic wrote: post #23

Earlier quoted context omitted.

> I drink a cup of chamomile tea and take 5 mg of melatonin before I go to bed, and this seems to help (or might be a placebo) That is way too much and possibly not timed properly. Correct dosage is closer to 0.3 mg - 1 mg. See here for more details about dosage and timing: https://slatestarcodex.com/2018/07/10/melatonin-much-more-th... Edit: I incorrectly written grams instead of milligrams previously, thanks aneido…

I think you mean 0.3 mg , based on your source.

Oh, wow, thanks for catching that. Yes, 0.3 g - 1 g is absurd.

Re: I tried to hack my insomnia

#30

Post by slacka »

koheripbal wrote: post #6

During a stressful part of my life recently I struggled with getting to sleep. I just couldn't stop thinking about shit that was going on. until one night I fell asleep on the couch in front of the TV, and it occurred to me that I could just modify this behaviour to bed. So I put a handful of old Star Trek episodes on my phone. Each night I put me earphones on (so as not to disturb my wife), turn on an episode of Sta…

Yes, audiobooks/podcasts at night are great.

Lack of sleep ages you, makes you overweight, and susceptible to many health issues. Here's what I did to get enough sleep:

    * Make sure every monitor/portable device is using Redshift / Night Light blue light filter. 
    * Set a "sleep alarm"  After which no work on a screen. Only reading books/audiobooks
    * 0.5mg of Melatonin helps sleep naturally (more gives trippy dreams) 
    * AVOID sleeping pills (they're more addictive than crack)
    * Exercise 3-5 times a week
    * Get some natural sunlight during the day
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