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Impacts of lack of sleep

belkarx.github.io

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Re: Impacts of lack of sleep

#171

Post by mettamage »

vkk8 wrote: post #148
mettamage wrote: post #33

Earlier quoted context omitted.

A couple of things worked on there for me as well, but the biggest one for me personally is 0.3mg of melatonin I started with 3mg, way too much, went to 1.5mg, still too much. Then did 0.7mg, that was fine but still some small side effects. Then 0.4mg that was fine. Then 0.2mg, that didn't work. Then I did 0.3mg and it seemed to be the sweet spot. I can just barely perceive it working and it is just enough to make me…

According to Scott Alexander's review ( https://slatestarcodex.com/2018/07/10/melatonin-much-more-th... ), 0.3mg is the correct dosage for melatonin and higher doses might do more harm than good. I think you have accidentally replicated some of the melatonin research on yourself. I personally wouldn't want to use melatonin all the time. Relying on a drug to keep my circadian rhythm going seems fragile and scary.

Yep, I read that one after I found my dose and had the same thought.

I don't want to use melatonin either but when I got off of it, I don't fall asleep. My situation is simple: either don't get sleep, or use melatonin. It's fragile but currently my only seeming option that I have, so I have to take it.

Re: Impacts of lack of sleep

#172

Post by maccard »

fleddr wrote: post #30
mikenew wrote: post #15

I've struggled with sleep for as long as I can remember. I have improved it considerably in the past year (still not perfect). Out of the dozens upon dozens of things I've tried, here's what I think made the most difference, in order of importance. 1. Very consistent bedtime and wake up time. +/- 30 minutes, but ideally less. Obviously if you struggle with sleep you can't count on falling asleep at the same time, but…

Can't agree on reading. It's cognitively stimulating, assuming you read something that interests you. I don't know about you, but I can't just close the book and forget about it.

I either watch a netflix series that I've seen multiple times before (Office/Parks & Rec/Superstore/Arrested Development) or read a book series I've read before (flip flopping between Harry Potter and the Discworld series). They're not boring, but they don't stimulate me as much, and if I miss a chapter, or a half an episode, so be it.

> but I can't just close the book and forget about it.

When I'm reading for sleep, It's closer to reading to the point of dropping the book rather than closing it and deciding to go to sleep fwiw!

Re: Impacts of lack of sleep

#173

Post by mettamage »

munificent wrote: post #64
mettamage wrote: post #37

Earlier quoted context omitted.

IMO this is the toughest thing to solve. What somewhat works for me: * My GF cuddling me. I just think about her, and sleep and nothing else, it's a bit pavlov like. I'm fairly sure I get a lot of "feel good" chemicals when this happens. * Sounds silly but... build a buffer for 12 hours, and stay in bed for longer until you properly fall asleep again. * If I wake up after 4 hours of sleep and really need the sleep, I…

This is really great advice. I'm going to give this a try tonight. Which side of your girlfriend would you prefer I take?

Hahaha, whichever side makes you fall asleep :')

Re: Impacts of lack of sleep

#174

Post by thomasfromcdnjs »

d--b wrote: post #40

Bluntly Stated: FUCK. YOU. I have tried everything there is. - lost 20 pounds - check - stopped smoking, alcohol, coffee - check - more sport - check - no screen - check - melatonin - check - light therapy - check - hypnosis - check - phytotherapy - check - accupuncture - check - that thing in your mouth - check - not working for a while - check You think I don't know being tired makes me an asshole? Well rejoice, ap…

Maybe try move to another location.

Re: Impacts of lack of sleep

#176

Post by f1refly »

krageon wrote: post #164
f1refly wrote: post #150

Earlier quoted context omitted.

Why would you get a pet when you're allergic?

Why would you want to live without one?

I like being able to breathe. Its one of my favorite things to do, goes along well with being able to drink water and digest solid nutrients.

Re: Impacts of lack of sleep

#177

Post by OJFord »

krageon wrote: post #164
f1refly wrote: post #150

Earlier quoted context omitted.

Why would you get a pet when you're allergic?

Why would you want to live without one?

You might not feel so strongly about a non-hypoallergenic (er, allergenic?) breed that it's worth suffering. (Probably you'll end up loving the breed you choose above all others anyway, whatever your feelings on or awareness of it beforehand.)

Re: Impacts of lack of sleep

#179

Post by xattt »

raducu wrote: post #158
xattt wrote: post #116

Earlier quoted context omitted.

Most melatonin tablets are available in 3 mg formulation. What sort of microtome are you using for dosing?

Just get melatonin drops. They say 1.5mg on the label, but that's for 10 drops or 150mcg per drop, so you can take 2 drops for 300mcg or 3 drops for 450mcg.

Perfect, thank you!

Re: Impacts of lack of sleep

#180

Post by kaiwen1 »

mikenew wrote: post #15

I've struggled with sleep for as long as I can remember. I have improved it considerably in the past year (still not perfect). Out of the dozens upon dozens of things I've tried, here's what I think made the most difference, in order of importance. 1. Very consistent bedtime and wake up time. +/- 30 minutes, but ideally less. Obviously if you struggle with sleep you can't count on falling asleep at the same time, but…

> Breath through your nose.

I used to be a mouth breather at night due to a nasal passage so narrow that it would essentially close shut on inhale. If the air was very humid - like 100% – I was fine. Otherwise, I would wake several times during the night practically choking from a dry throat. What solved this was a cheap silicone nostril tube insert. It dilates my nostril letting the air flow. It took a few days to build the habit of sleeping with my mouth closed, but this little tube massively improved my sleep.

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