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How much sleep are you getting?

  • 13-01-2023 6:43am
    #1
    Registered Users Posts: 14


    I've gone from 6.5 hours to 5 hours on average all this week. Going to bed at 11, alarm at 8am, no food or drinks after 8pm and no screens after 10. Difficult getting to sleep then waking around 6am. Don't know what I'm doing wrong.



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Comments

  • Registered Users Posts: 232 ✭✭sugarman20


    During the week I usually get around 7 hours and 8 hours at the weekend. I've had similar issues as yourself in the past and if you need a recommendation for a really good sleep therapist send me a PM.

    One thing you could try is wait until 12 before you go to bed and see if that helps at all. The problem is that now there is a association with bed and restlessness which doesn't help. Bed should equal sleep or (if you are lucky) sex but that's it.



  • Registered Users Posts: 14 patoffaly1971


    Yes please forward on!

    I have 3 cups of coffee each day before 1pm so I'm going to stop that for the next few days to see if it helps. Exercising each day as usual so can't make sense of it. Taking magnesium at 6pm each day but it's not helping



  • Registered Users Posts: 1,860 ✭✭✭Pissy Missy


    Do you have a good diet in general? Chocolate has caffeine in it so that may not help. Also be mindful of lighting as that can confuse melatonin levels



  • Moderators, Social & Fun Moderators Posts: 6,876 Mod ✭✭✭✭Raichu


    Could pickup some melatonin from the chemist. Might need a prescription though cos this country is weird haha.



  • Registered Users Posts: 272 ✭✭j2


    Sleep is king, particularly if you're regularly doing something physical during the day. I'm a reformed night owl, used to stay up until 3 am as standard but I had no choice at the time as I was setting up a business and that's how long it took. Now I generally get 9 hr a night and the difference is incredible. I'd say the key factors for me when improving my sleep were cutting out coffee after about 2 pm, creating a relaxing bedtime routine to sort of wind down, getting out in daylight as much as possible (even at this time of year it still helps physiologically for sleep). I'm running and lifting so the fatigue from that generally gets me tired enough to sleep by about ten, providing I'm not interfering with my sleep routine. There's a good podcast by Andrew Huberman on YouTube regarding sleep, lots of common sense stuff but good advice. Sleep hygiene is worth looking up too, it's not what it sounds like!



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  • Registered Users Posts: 266 ✭✭Dslatt


    About 4 hours but its fairly broken, been going on about 5 years. Life is hell, coffee is good. All the mindfullness, lavander, diet changes etc in the world have made no difference.



  • Registered Users Posts: 24,509 ✭✭✭✭Strumms


    About 7 hours a night. More is rare, less is the same.


    no alcohol, plenty of exercise, and zero stress really is a super aid to regular good sleep.



  • Registered Users Posts: 12,898 ✭✭✭✭cj maxx


    Varies. Bouts of insomnia followed by a reset of my clock. No physical activity during the day doesn’t help.



  • Registered Users Posts: 3,425 ✭✭✭ZX7R


    7 hours with me also.

    That is if my son special needs decides to stay asleep. He didn't last night.



  • Registered Users Posts: 32,821 ✭✭✭✭Princess Consuela Bananahammock


    About 6 hours every night. every now and again, noting at all, but I don't have a 9-5 job (which is more than likely the cause) so it's not too much of an issue as I can get an hour or two in the afternoon.

    If I really need to sleep but can't I smoke weed with a vapouriser. Never fails. Really good quality sleep too. I don't do it every night, though.

    Everything I don't like is either woke or fascist - possibly both - pick one.



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  • Registered Users Posts: 8,687 ✭✭✭Gregor Samsa


    I have to admit, I sleep like a baby.

    So for about two hours, then I wake up crying, hungry and covered in my own shít.



  • Registered Users Posts: 232 ✭✭sugarman20



    Weed would usually have the opposite effect with me but maybe that's down to the strain.



  • Registered Users Posts: 32,821 ✭✭✭✭Princess Consuela Bananahammock


    The THC strains can be stimulating (I'm told) - the CBD ones are the ones to use.

    Everything I don't like is either woke or fascist - possibly both - pick one.



  • Registered Users Posts: 1,795 ✭✭✭Mrcaramelchoc


    about 12 hrs a night sometimes 13 but still feel tired during the day.



  • Registered Users Posts: 266 ✭✭Dslatt




  • Registered Users Posts: 8,687 ✭✭✭Gregor Samsa


    Oversleeping (hypersomnia) is an issue in itself.



  • Registered Users Posts: 1,371 ✭✭✭SortingYouOut


    Varies between 6 - 8 hours. I find once I get into a routine of going to bed and waking at the same time, i'll lean toward the 8. If I sleep in too much, or get a bad night's sleep that throws me out of sync, it can take a week or more to get myself back.

    Read some of Dr Matthew Walkers stuff on sleep and it scared me into taking giving sleep the respect it deserves. Being conscious of my sleep pattern has me more aware of the difference even an hour less has on my day.

    Caffeine after lunch and i'll take an hour or more longer to fall asleep. so definitely worth looking into that. Some are more sensitive to it than others. I'll echo the other posters point on getting out into natural light during the day and also avoiding blue light too close to bed, this is massive.

    Beverly Hills, California



  • Registered Users Posts: 8,687 ✭✭✭Gregor Samsa


    My wife suffers from insomnia (her problem is waking at 5 and not being able to get back to sleep).Torturous.

    I'm lucky in that I sleep very well. I don't go to bet until 12, but I'm out like a light. Wake up at 7 when the alarm goes off. Without the alarm, I'd wake a bit before 8. I never, ever look at my phone in the bedroom, and if I wake up during the night (which we all do) I never look at the time or even open my eyes. I just lie like I am asleep until I am asleep. I don't drink coffee at all, but I can have tea no bother even just before bed. When I get into bed at night, I get in to a comfortable position, close my eyes (and the room is in complete darkness), and I just let any thoughts that come into my head drift by. I don't concentrate on anything, I don't think about what happened during the day or what I have to do tomorrow. You can't empty your mind, but I just stand back as a passive, neutral observer and thoughts just float by. I'm not saying any of these things are fixes or advice, but over the years I've put effort into training myself to do this. I used to sleep poorly, and I used to spend a lot of time thinking before I went to sleep. I switch off now.

    Just before Christmas, I got one of the illnesses going around with the aches and high temperature, and was in bed for 2 days. When I recovered from the symptoms, I found that I had lost my sleep abilities - I could not get to sleep at all until well into the morning. I tried a few days of being up and very active, but I was still awake most of the night. Absolutely horrible feeling, and to be honest, it scared me. Luckily the sleep came back to normal over the course of about a week.

    I do find that if I sleep in at the weekend (past 9) that I feel horrible and get awful headaches. I don't drink much, but I do find that I can get to sleep ok if I've had a drink, but the quality of sleep is definitely adversely affected.



  • Registered Users Posts: 26,959 ✭✭✭✭odyssey06


    Get ready for bed - brush teeth, pyjamas, put on alarm etc

    If I'm on the couch feeling drowsy, I find if I have to do those steps that wakes me up a bit.

    Watch TV until you feel like you could sleep, and \ OR, in bed, listen to a short 15 minute podcast like the BBC book at bedtime which has a single narrator, no loud explosions etc.

    I'm often asleep before the end of the podcast.

    If that fails, I have a 30 minute playlist of gentle acoustic and instrumental songs I put on. I rarely get to the end of the playlist.

    If you fully awaken in the middle of the night, and can't get comfortable \ back to slumber - get out of the bed and go to the toilet or wash your hands or something. Then go back to bed. You need to reset.

    Make sure you don't need to put on a full bright light for any of the above, a night light or dimmer lamp or put one of these in the bathroom

    https://www.woodies.ie/ultralight-3-pack-stick-and-click-led-lights-te8026-1037842?gclid=Cj0KCQiAn4SeBhCwARIsANeF9DKRChZrl6ztHucudaxLeTA5sg_sxggiviOQTJaEARqLgL3wj5-2wlIaAu9sEALw_wcB

    "To follow knowledge like a sinking star..." (Tennyson's Ulysses)



  • Posts: 0 [Deleted User]


    I get 8 hours sleep a night and don’t feel right if I get less. Have to get up for an odd piss these days which isn’t great. Use one of those sunlight alarm clocks to wake up as well.



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  • Registered Users Posts: 2,310 ✭✭✭SAMTALK


    Dont know when I last has a goods nights sleep. Go to be wrecked and fall asleep within 5/10m mins. An hour later i'm wide awake .

    Eventually go back asleep only for the same thing 3/4 times during the night . Wake between 5/6 before alarm can even think of going off !

    I yearn for the teenage years where I could sleep for 12/13 hours a day



  • Registered Users Posts: 77 ✭✭sammye333


    Google sleep hygiene.

    I'm normally in bed by 22.00 and wake at 05.45. I don't sleep the whole way through.

    My sleep is getting better though . I don't drink caffeine after 12.00



  • Registered Users Posts: 20,410 ✭✭✭✭yourdeadwright


    About 8 to 7 hours every day ,

    Sleep before 11 up by 7 pretty much every day of the year ,

    In bed by 11 is stretched maybe twice a month but the waking before 7 is non negotiable ,

    Oh exercise & very very low sugar consumption is key to sleeping for me ,



  • Moderators, Social & Fun Moderators Posts: 6,876 Mod ✭✭✭✭Raichu


    for the record

    its thc it’s “weed” if it’s CBD it’s just called CBD.



  • Registered Users Posts: 9,504 ✭✭✭Furze99


    7½ to 8 hours here.

    If I were you, I'd get more exercise and fresh air every day.



  • Registered Users Posts: 764 ✭✭✭erlichbachman


    I've had an Oura ring for best part of a year now which gives a breakdown of your sleep with deep, rem, restfulness, total sleep etc, interested to know how you are calculating your sleep?



  • Moderators, Social & Fun Moderators, Regional East Moderators, Regional North West Moderators Posts: 11,843 Mod ✭✭✭✭miamee


    I'm jealous of all of you getting 8 hours, would love that. I don't usually have trouble getting to sleep but often wake up at 5 or 5.30am long before the alarm and can't get back to sleep. Of course after a while of 'not going back to sleep', I pick up the phone and start scrolling or reading an e-book. It's an awful habit, phones in bed are a bad idea. I have the blue light filter on at least. Awake since 4.30 this morning 🙄



  • Registered Users Posts: 2,407 ✭✭✭Sgt Hartman


    I usually go to bed at 10.30pm on weekdays. I'm up at 5.05am. I try and catch up on sleep at the weekends, going to bed at approx 12am on Friday and Saturday night and getting up at approx 9am.



  • Registered Users Posts: 4,050 ✭✭✭gazzer


    I cut out alcohol and coffee in late 2021 and since then my routine is bed at 10.30pm, wake at 6am. Even at weekends I stick to that pattern. It has massively improved my sleep though I am at that age now where I usually wake up around 3am for a wee 😁



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  • Registered Users Posts: 949 ✭✭✭Neames


    I get between 7 and 9 hours sleep a night. That works for me.

    As it 's After Hours I'll throw in a bad joke.

    Civil Servant: Doctor, I'm having trouble sleeping.

    Doctor: Well what seems to be the trouble?

    Civil Servant: Well night and morning is fine but I'm having fierce problems drifting off in the afternoon.


    I'll get me coat.



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