•  SkaveRat   ( @SkaveRat@discuss.tchncs.de ) 
    8•3 months ago

    got myself a sleep apnea mouth guard. It’s amazing to actually be able to sleep just 7 hours and actually be refreshed instead of even more tired than the evening before.

    Monitored the change with an app that records your snoring. and it’s insane what a different it makes

  •  001Guy001   ( @001Guy001@lemm.ee ) English
    5•3 months ago

    A lot of this was already covered but here’s what I have:

    • Lights/screens:
      • Switching to light sources/bulbs with lower brightness/warmer light temperature (lower Kelvin/K-value) 3 hours before bed. (Light affects our sleep-wake cycle, aka the circadian rhythm. Our brain processes bright light as “the sun is still up so it’s not time to sleep yet”)
      • Gradually dimming electronic screens until bedtime. (Computer: using a program like F.lux and lowering the brightness gradually in the graphics card’s control panel. Phone: with a built-in Night/Dark Mode option that you can schedule or by using an app like Twilight). // Don’t take your devices to the bedroom, or keep them far away from the bed and set them on silent/shut them off.
      • Use a face mask (or tie some other cloth around your eyes), or sleep in a dark room (closed door, covered windows, covered LED lights on electronics, etc.) (note: if you sleep in a closed room make sure to keep it well-ventilated in all other hours)
    • Try not to sleep for more than 8 hours, so you’ll always be tired enough the next night.
    • Masking noise:
      • Use something that makes a white noise - a loud fan/air purifier, a plugged-in radio that’s not tuned to a working station, a white noise device, etc. (put it next to a window if it’s noisy outside to mask the noise better)
      • Additionally (or alternatively) you can use foam earplugs. Just make sure to roll&squeeze them before putting them in and don’t push them too far, otherwise you might get impacted earwax and have difficulty getting them out.
    • Food: Have a light meal 3-3.5 hours before bed and light snacks (like crackers) 1.5-2 hours before bed, to not go to sleep hungry and get distracted by that and to not put the body into overdrive by having to digest a heavy meal, or cause heartburn/indigestion.
    • If you sleep on your stomach with your head to the side, you can use a thin and narrow side pillow (but firm) along your torso to support your shoulder on the side that your head is pointing to. (you can also use a thin pillow for your head to not strain your neck/spine - there are ones made for kids if needed)
  •  Melllvar   ( @charonn0@startrek.website ) English
    5•3 months ago

    White noise. I bought a white noise machine years ago when I lived near a large emergency room that had ambulances going by all day every day. It really helped with the sirens, and when I moved away I kept using the machine. My brain now interprets the white noise as profound silence, and I sleep so deeply that I don’t know how I ever got by without it.

  •  aufbau161   ( @aufbau161@lemmy.blahaj.zone ) English
    3•3 months ago

    not moving

    (advice for falling asleep if you are not tired coming from someone who worked rotating shifts for a decade) like this is not a joke but nothing helps me fall asleep faster than not moving as soon as i lie down.

    “oh i can’t fall asleep, i rotate onto my other side” no!

    “oh i know turning on my belly might help” no!

    “oh i know…” just stop it.

    stay put, try to calm your thoughts but do - not - move - any - limps - at - all! no little arm movement, no turning around and very soon that little tingly feel will start to appear letting you know that you’ll soon be fast asleep.