Two nights ago I had that most rarest of events: A complete, undisrupted, 8 hours of sleep.
I literally cannot remember the last time this happened.
I am not quite sure when my sleep pattern became so fantastically disrupted. My initial thought is to blame it on having children, because once you have a child you become so sensitized to the slightest noise that might indicate an issue. Unfortunately, at least in my case, even after the children are able to sleep through the night, you are still subject to "night noise alerts" - dogs, cats, wind outside, etc.
And yes, it is also true that as one gets older, one tends to "get up" more at night to visit the restroom, at least if one is male. I would think that is a problem that I would be aware of and control, but I have not always been as good about that as I should be (my best story is not remembering when I was training in Japan that the miso soup I had with dinner ever night - because it was delicious - also contributes to one's total liquid intake...).
But that does not explain that for more nights than not, I do not get a great deal of sleep. Sometimes it is waking up multiple times at night. Sometimes it is the great wake up at 0200 or 0300 where my mind will not go back to sleep for two hours, no matter what I do. Sometimes it is the feeling that I am up so much that I never feel like I slept at all (although I know that I did, because I know what being completely without sleep is like as well).
So when something like eight uninterrupted hours happens, I immediately pay attention. And wonder what led up to it.
I was feeling a bit run down, so I had a bit of an atypical evening: after the minimum needs for my activities were done, I essentially just read for a couple hours. Took a long soak in a hot bath with epsom salts. Drank a cup of tea (visits to the restroom at night not withstanding). Went to bed before The Ravishing Mrs. TB at 2210 with earplugs and night guard in place (yes, I both grind my teeth and know that if I can tune sounds out, I have a chance of going back to sleep).
But none of this is especially remarkable. There were no "sleep aides" taken, no sorts of mystical incantations spoken, no super soft sheets or extra firm mattresses. Nothing out of the ordinary.
I wish it was. I would love to be able to get this kind of sleep every night. A lack of good sleep has plagued me for years now and the concept of being well rested every day - just not occasionally - is a siren's song of The Promised Land.
That said, I do probably need to start paying more attention to my sleep pattern and how I can get better sleep - after all, outside of diet and exercise, it remains one of the things that remains greatly in my control.
What do you do for a good night's sleep? And not just every once in a while, but repeatedly?
I don't know what constitutes a gaurantee of good sleep. I normally get approximately 4 hours a night. I do sleep with a CPAP so that helps fall asleep much easier. Physical exercise and a relaxing evening with some reading helps me hit the sheets faster. I also do not use any sleep aides.
ReplyDeleteBut I often take an short evening nap after supper in front of TV, usually less than an hour. I'll be 59 in a few weeks so feel entitled to getting in some 'old man' practice time, lol.
Anonymous - No complaints here about "old man" practice - I get my own in from time to time.
DeleteI have many friends that use a CPAP and some have had amazing results. That said - And probably interesting to know - is if it helps them fall to sleep better or stay asleep longer. In my case, I can get to sleep readily enough - it is staying asleep that is the challenge.
Thank you for sharing your experience!
In my case (sleep apenea), DEFINITELY helps me sleep better. If you snore and sometimes wake up at night struggling for air, I recommend you see if a sleep study is in order. For that study, a person goes to a sleep lab, where they attach electrodes to you and study the bodies reactions while you sleep. No pain involved and the difference between using the machine and not is markedly different. I definitely feel better rested with the CPAP.
DeleteI'm hoping somebody offers good suggestions because sleep eludes me most nights.
ReplyDeleteMe too sbrgirl. The stuff I have seen to date online or reading has not been super helpful.
DeleteI'm like you, I can't remember the last time I slept a full eight hours undrugged anyway. I can take Benadryl when I have a cold and generally get a good night's sleep but I don't take it when I'm normal again. For me, the best way to insure the best sleep possible though still not eight hours uninterrupted, is to make peace with all my mental demons before bed. If I go to bed thinking about something, it only ensures that I will spend at least part of the night rolling around thinking about it some more.
ReplyDeleteEd, there may be something to that. I am trying to work on memorizing Psalm 119 this year, one verse at a time. Not sure that there is a connection, but there is at least a coincidence.
DeleteO.K. you asked for it. I'm 85, have only two family members, both with serious health issues. So worrying is 1st not second nature for me. I must turn off my head to get to sleep. I use a form of self-hypnosis. I look at my inner eyelids. Once I've focused, I look for a dark spot. With concentration, that spot turns into a tunnel. Look down that tunnel and you're asleep. Wake in the night and grab a book. Don't start thinking again. Good luck. Julia
ReplyDeleteThanks Julia! I have tried a version of that before - just focusing on the dark of my eyelids - and that seems to work.
DeleteI will definitely keep the "get up and read" under advisement - otherwise I just sit there and flop about.
It's not just a male thing, TB. I think it comes with age for everyone. Fortunately, I rarely have trouble going back to sleep, no matter how often I wake during the night. When I do, I try to turn to prayer since it will rein in my wandering mind. Ditto what Ed said about making peace.
ReplyDeleteKelly, nice to know we all face the same issue, at least waking up.
DeleteThere is a 2 to 3 minute window that, if I hit it, I can go back to sleep - otherwise the brain is engaged and it is all over.
When is the last time you tried sleeping without earplugs?
ReplyDeleteYears ago, I tried using earplugs to sleep and it seemed like instead of blocking sounds, those sounds were just muffled which caused me to strain to better hear what I thought I was hearing which made it harder to sleep.
It sounds counter-intuitive but that's my experience with earplugs.
Thanks Rich! I go back and forth with them - some nights they are in, some nights they are out. I have not noticed a particular difference, but will try to pay attention more.
DeleteThank you for stopping by!
Be careful friend - you tread on very dangerous ground. Taken to the opposite extreme a fella can poop the bed quite easily if he sleeps too soundly.
ReplyDelete;)
It's not a big deal for us but the womenfolk tend to get tetchy about such things. Don't ask how I know this.
Glen, I have yet to hit an issue where my bladder did not alert me - painfully at times.
DeleteAs to the rest - yes, discretion is the better part of valor.
Olly melatonin gummies (extra) about 1 hour before sleep does it for me. That gives me about 6 hours of sleep, and if I am extremely tired, 8 hours.
ReplyDeleteThank you for the recommendation Tewshooz! We have melatonin about, but I have never really noticed a difference. I will bear the gummies in mind (I do like gummies!).
DeleteHi TB,
ReplyDeleteI am ashamed to admit publicly that I am embarrassingly addicted to caffeine, imbibed via tremendous quantities of black coffee. As I have aged, I have tried to wean myself off this, with limited success. I try to have my last coffee with around lunch time, which helps with sleep.
Additionally, I try to exercise (typically a brisk walk with the dogs) for around an hour per day. When possible I weight train - but this is becoming difficult as the local gyms require tyranny passports to train.
If I'm struggling to stay asleep, it is typically because I am finding myself waking around 2:00 - 3:00am for no obvious reason. When I truly get to the bottom of it, it is ALWAYS work related - female administrative violence from my manager & her girlfriend.
My method of coping is to realise what is causing it, and nip it in the bud before it becomes a habit.
If I train extra hard, that helps as I am physically tired. Strictly zero coffee after 13:00, helps a bit too. A long, really hot bath with epsom salts ending about 30 minutes before bed REALLY helps. Being man & wife with the stunning Mrs Anonymous helps on so many levels.
If all of the above fails to break the routine, I imagine how happy my manager would be if she knew she was doing this to me and having a serious impact on my health and longevity.
As a penultimate resort, I have melatonin on hand (turns out to be very useful to have a supply on hand during these coughing times too) which was a bit of a win.
The final resort is Phenergan half an hour before bed. It is an old-school antihistamine that will knock me out - guaranteed. BUT I do not wake refreshed.
Waking during the night is a horrible, horrible, horrible habit and very hard to break once it becomes ingrained. Best stopped in the early stages.
Good luck and hope this novel helps.
Warm regards,
An Anonymous Aussie
AA - Thanks for the input! I, too, am a caffeine lover, but have found that any caffeine after about 1300 tends to mess up my sleep pattern.
DeleteI typically end up training not long before bed - all good intentions of training in the day aside - but it does not seem to have an impact - that said, if I am truly physically exhausted, I will sleep. Perhaps I need to truly physically exhaust myself more.
I will say my "worst" day is Sunday night to Monday morning - coinciding, as you note, with the beginning of the work week. That is a direct correlation, although I cannot tell you how I can fix that (other than find a different job, I suppose...).
Excedrin PM will definitely put me out, but I truly hate being dependent on a drug to make me sleep.
Thank you ever so much for the novel!
I'm blessed with being a good sleeper. I wake at least once per night and relieve myself, but I am able to go back to sleep easily. Seven hours is my sweet spot and I'll sometimes treat myself to eight. I sleep with a mouth guard that was made by my dentist, which helps with the snoring. I read a great book on sleep a couple of years ago, "Why We Sleep," by Matthew Walker. Lots of interesting info on what happens while we sleep, and some good tips for sleeping better.
ReplyDeleteBob, I confess I am envious. I do have a mouth guard, but it is less for snoring and more for teeth grinding.
DeleteI do appreciate the recommendation on the book. This is a perennial issue for me, so it would be nice to resolve it.
Normally not a problem. I find that listening to old Art Bell shows on YouTube puts me out in about three minutes flat.
ReplyDeleteFor some reason, i have problems sleeping with any kind of noise (sleeping on a airplane or during travel is very difficult). That said, I do love old Art Bell - at least that would be pleasant and amusing ("We are taking Time Travelers only on with Wild Card Line...").
DeleteAnd apologies John - for some reason when I try to comment on your site, the "comment" button keeps going away. Not sure if this is a Wordpress issue or my browser; going to try a different browser to see.
DeleteThankfully, looks like it's sorted out . . .
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