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Offlinemorrowasted
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Healthy sleep habits significantly reduce risk of heart failure * 6
    #27041968 - 11/16/20 09:51 AM (3 years, 2 months ago)

https://newsroom.heart.org/news/healthy-sleep-habits-help-lower-risk-of-heart-failure

Healthy sleep habits are associated with a lower risk of heart failure.
Adults with the healthiest sleep patterns (morning risers, sleeping 7-8 hours a day and no frequent insomnia, snoring or excessive daytime sleepiness) experienced a 42% reduction in the risk of heart failure compared to those with unhealthy sleep patterns.



A lot of people who have self-described "chronic fatigue" have sleep apnea. People are often shocked at how many of their problems go away or get significantly better as soon as they resolve their sleep apnea.


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Offlinegopher
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: morrowasted]
    #27042028 - 11/16/20 10:34 AM (3 years, 2 months ago)

this dosnt surprise me, the past 6 months my sleep ha been excellent, ive been falling asleep between 9pm-12am and waking up between 7am-9am, but I have a long history of not being able to fall asleep when I want to, I first started noticing it regularly around grade 6, my bedroom shared a wall with the living room and id come out every 5 minutes to say the TV was too loud and it was keeping me from sleeping, but I dont think it was actually the volume, I was just starting to notice my sleep was fucked

in september 2019 I had to work 2 night shifts and it fucked my sleep for over a month, it took me like 40 days before I could fall asleep before 9am, I just didnt feel tired all night, I lurked in r/insomia all night and tried all the suggestions like cbt-i and I even spent $100 on a weighted blanket cause some people claimed it helped them, but nothing worked, my doctor prescribed me triazolam, but the pharmacy was out of them so I dont know if that would have worked

I sometimes wake up around 3-4am and feel pretty refreshed for a second, but I logically think thats way to early and lie with my eyes closed till I fall back asleep which usually works, rarely it dosnt work and I go make a coffee around 4-5am

when my sleep gets fucked I start downing melontonnins like candy, ill take like 4-8 pills a night for months at a time, probably longer then I need too, but I havnt taken any in a while and im falling asleep at a decent time

im envious of people who can nap, sleep during the day is impossible for me, ive never napped

I think I have a mild form of this https://en.wikipedia.org/wiki/Delayed_sleep_phase_disorder where your circadian rythm is longer then 24 hours


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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: gopher]
    #27042044 - 11/16/20 10:42 AM (3 years, 2 months ago)

don't sleep on your back if you can help it
also if you want to layer up for the cold it's better to use clothing first before blankets


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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: yeah]
    #27042049 - 11/16/20 10:45 AM (3 years, 2 months ago)

Quote:

yeah said:
also if you want to layer up for the cold it's better to use clothing first before blankets





Curious, why is that?


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Offlinemorrowasted
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: 1234go]
    #27042832 - 11/16/20 08:02 PM (3 years, 2 months ago)

be careful taking that much melatonin, gopher

there really havent been any long term studies on using a lot of it

it's a pretty potent hormone

sometimes taking too many exogenous hormones causes things like cancer or heart disease. probably not melatonin, but it might do something else bad.


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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: morrowasted] * 1
    #27042838 - 11/16/20 08:07 PM (3 years, 2 months ago)

I really worry about this a lot. I've heard about how impacting long term sleep deprivation can be on lifespan.

I'm a longtime insomniac. An extreme one, too. I'm in a dark place when it comes to that. Perpetually tired. I'm desperate and to the point of wanting to see a sleep specialist.


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Invisible1234go
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: Niffla]
    #27042841 - 11/16/20 08:09 PM (3 years, 2 months ago)

I can relate.  What you're describing sounds more extreme than what I'm dealing with, but I'm just about right there with ya...


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InvisibleTexas Honey BadgerM
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: Niffla]
    #27042849 - 11/16/20 08:13 PM (3 years, 2 months ago)

Quote:

Niffla said:
I really worry about this a lot. I've heard about how impacting long term sleep deprivation can be on lifespan.

I'm a longtime insomniac. An extreme one, too. I'm in a dark place when it comes to that. Perpetually tired. I'm desperate and to the point of wanting to see a sleep specialist.



I am the same way and took my last xanax last night
I wont be able to sleep worth a shit tonight:crankey:


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Offlinemorrowasted
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: Niffla]
    #27042858 - 11/16/20 08:21 PM (3 years, 2 months ago)

Quote:

Niffla said:
I really worry about this a lot. I've heard about how impacting long term sleep deprivation can be on lifespan.

I'm a longtime insomniac. An extreme one, too. I'm in a dark place when it comes to that. Perpetually tired. I'm desperate and to the point of wanting to see a sleep specialist.



better to be dependent on a sleeping med than suffer the long term consequences of insomnia IMO

ever tried anything?


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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: morrowasted]
    #27042961 - 11/16/20 09:04 PM (3 years, 2 months ago)

Quote:

1234go said:
I can relate.  What you're describing sounds more extreme than what I'm dealing with, but I'm just about right there with ya...




Quote:

Spicemaster said:
Quote:

Niffla said:
I really worry about this a lot. I've heard about how impacting long term sleep deprivation can be on lifespan.

I'm a longtime insomniac. An extreme one, too. I'm in a dark place when it comes to that. Perpetually tired. I'm desperate and to the point of wanting to see a sleep specialist.



I am the same way and took my last xanax last night
I wont be able to sleep worth a shit tonight:crankey:




:hugitout:



Quote:

morrowasted said:
Quote:

Niffla said:
I really worry about this a lot. I've heard about how impacting long term sleep deprivation can be on lifespan.

I'm a longtime insomniac. An extreme one, too. I'm in a dark place when it comes to that. Perpetually tired. I'm desperate and to the point of wanting to see a sleep specialist.



better to be dependent on a sleeping med than suffer the long term consequences of insomnia IMO

ever tried anything?




Honestly that's what got me there in the first place...I became dependent on over the counter sleep aids for years. And then I found it was impossible to sleep without them (not surprisingly). Hellish even trying.

I quit taking sleep aids of any kind some 5-6 months ago. It has been torture honestly during these months but maybe it has got incrementally better and I'm hoping against hope that it can continue to improve


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Offlinemorrowasted
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: Niffla]
    #27043051 - 11/16/20 09:53 PM (3 years, 2 months ago)

Benadryl? Doxylamine? I meet so many people/patients who are dependent on benadryl for sleep. Shit fucks you up long term. I take 200ug of a blood pressure med caller clonidine if i need sleep. If you take it every day, you can get rebound hypertension on cessation, but other than that it is totally non habit forming IME. At least physically. I suppose someone could get mentally dependent on the idea of a sleep crutch regardless of its mechanism


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Offlinegopher
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: morrowasted]
    #27043058 - 11/16/20 09:57 PM (3 years, 2 months ago)

I used to take 1 gram of gravol every night, for like a year, that 20 pills, my stomach was so fucked I got crazy acid coming up, id eat straight baking soda


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Offlinemorrowasted
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: gopher]
    #27043065 - 11/16/20 10:01 PM (3 years, 2 months ago)

That simultaneously explains a lot and begs an explanation


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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: morrowasted]
    #27043153 - 11/17/20 12:31 AM (3 years, 2 months ago)

Thanks for bringing this up morrowasted. I wake up too early and go to bed too late, always feel like I could sleep more but being awake is more interesting. Hopefully this will give me motivation to stay in bed. 

I don't have any problems falling asleep like other folks, I just don't have much motivation to get in bed. Just want to stay up forever. I've even challenged myself (when I was younger) to see how long I can stay up. Shit gets weird after a while.


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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: morrowasted]
    #27043422 - 11/17/20 07:59 AM (3 years, 2 months ago)

Quote:

morrowasted said:
Benadryl? Doxylamine? I meet so many people/patients who are dependent on benadryl for sleep. Shit fucks you up long term. I take 200ug of a blood pressure med caller clonidine if i need sleep. If you take it every day, you can get rebound hypertension on cessation, but other than that it is totally non habit forming IME. At least physically. I suppose someone could get mentally dependent on the idea of a sleep crutch regardless of its mechanism




It was Tylenol PM at first, before I learned that long term acetaminophen use, especially combined with alcohol (which was the case for me because I often would take a dose after a night of drinking :facepalm:), can have very severe consequences on one's liver. So who knows what kind of damage I did there.

And then I switched to Simply Sleep (diphenhydramine)...among others.


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Offlinemorrowasted
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: Niffla]
    #27043427 - 11/17/20 08:02 AM (3 years, 2 months ago)

Yeah my girl is sorta dependent on diphenhydramine for sleep. Its not the worst dependency to have but personally I would rather use something like high dose chamomile or l theanine. Like I said, if i need RX strength to sleep I use clonidine.


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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: morrowasted]
    #27043453 - 11/17/20 08:16 AM (3 years, 2 months ago)

My sleep's always been horrible, it got way worse a couple years ago after pinching a nerve in my neck. I was at less than 10 hours a week for a few months. No drugs ever helped at all, I tried pretty much evertything prescription, otc, herbal stuff etc. Benzos do ok in large doses but I wake up feeling hungover, it's not real sleep. The rebound effect makes sleep even more difficult for a night or two after taking a benzo or drinking for me.

The only thing that works for me now, and actually has been working really well, is to wake up super early every day and go to bed at the same time every night. I get up at 5:30am and get right into some bright light to get the circadian rhythm started. Go to sleep around 10, no screens after 9, and I have an amber lamp in my bedroom to cut out blue light at night. I also need to do some form of exercise early in the day, If I do 10-20 minutes of meditation at some point during the day I'm actually able to remember some dreams the next morning, which never happens otherwise. Somehow these little changes help me more than benadryl/trazodon/seroquel/valerian etc ever did.


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Offlinegopher
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: feevers]
    #27043458 - 11/17/20 08:21 AM (3 years, 2 months ago)

I heard DPH causes dementia


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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: gopher] * 1
    #27043533 - 11/17/20 09:32 AM (3 years, 2 months ago)

It appears to

Could also be that the kind of people who take a lot of it are the kind of people with poor sleep quality, which leads to dementia


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Offlineyeah
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: 1234go]
    #27043658 - 11/17/20 10:49 AM (3 years, 2 months ago)

Quote:

1234go said:
Quote:

yeah said:
also if you want to layer up for the cold it's better to use clothing first before blankets





Curious, why is that?




it's better for temperature regulation
less likely to overheat and get shitty sleep


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Offlineblackhawk
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: morrowasted]
    #27043754 - 11/17/20 11:56 AM (3 years, 2 months ago)

Quote:

morrowasted said:
Yeah my girl is sorta dependent on diphenhydramine for sleep. Its not the worst dependency to have but personally I would rather use something like high dose chamomile or l theanine. Like I said, if i need RX strength to sleep I use clonidine.



I was drinking 1.7L of chamomile and it didn't help. 100mg of 5-htp with 2.5G of valerian root might have done something for a while, but now it does nothing for me. Right now I'm taking 50mg of benadryl with 10mg of melatonin., but of course those effects are going away. Never knew about the dementia thing. I've been doing this everyday for the past week or 2, and occasionally for the past 6-7 years probably if I really needed to knock myself out quick, so I'm just going to have to cut that off completely.


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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: blackhawk]
    #27043858 - 11/17/20 01:13 PM (3 years, 2 months ago)

10mg of melatonin is way too much. It is a hormone- more isnt always stronger. Try taking half a milligram next time


Both melatonin and benadryl exacerbate rls which can make insomnia even worse for certain people


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Offlineblackhawk
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: morrowasted]
    #27043934 - 11/17/20 02:01 PM (3 years, 2 months ago)

I'll do that. I'll see if wearing sunglasses at the computer also helps as I'm in front of this thing all day.


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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: blackhawk] * 1
    #27044035 - 11/17/20 03:12 PM (3 years, 2 months ago)

Have yall ever tried reading a book before bed?


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Offlinegopher
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: morrowasted]
    #27044052 - 11/17/20 03:24 PM (3 years, 2 months ago)

you can get blue light blockers from zenni opticle


--------------------
For most of the normies out there, an operating system is just a bootloader for Google Chrome.

Since Disney has obtained tremendous value from the public domain, knows how important the public domain is, and is firmly determined to never contribute anything to it.

My pronouns are He and Him, and my adjectives are Fat and Jazzy

:kratom:


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Offlinemorrowasted
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: gopher] * 3
    #27044069 - 11/17/20 03:38 PM (3 years, 2 months ago)

another thing to do is if youre used to sleeping in late as well as staying up late, force yourself to wake up AT sunrise and just go sit out in the sun for like 30mins. hell you can even sleep out there. unlikely, but just go outside and chill directly in the sun for a little while. over time this will reset your circadian rhythm.


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Invisible1234go
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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: morrowasted]
    #27044130 - 11/17/20 04:08 PM (3 years, 2 months ago)

Noted..


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Re: Healthy sleep habits significantly reduce risk of heart failure [Re: morrowasted]
    #27044249 - 11/17/20 05:01 PM (3 years, 2 months ago)

Quote:

morrowasted said:
another thing to do is if youre used to sleeping in late as well as staying up late, force yourself to wake up AT sunrise and just go sit out in the sun for like 30mins. hell you can even sleep out there. unlikely, but just go outside and chill directly in the sun for a little while. over time this will reset your circadian rhythm.




They have broad spectrum lamps that supposedly mimic the sun and get your circadian rhythm synced, I blast one in the morning when getting ready and I usually try to get outside in the sun early.

The opposite seems equally important, making your room(s) progressively darker (and cooler if possible) as the night goes on, keeping blue light to a minimum, getting that melatonin pumping. They've done studies on reading a book vs reading on an IPAD before bed and the melatonin production was very negatively impacted by the ipad

Adenosine is likely the 2nd most important neurotransmitter to sleep. It starts getting produced when you wake up and essentially keeps piling up, kind of like pulling a sled during a storm and it getting heavier and heavier until it's too heavy. Good sleep happens when that adenosine accumulates and brings you down at the end of the day, while melatonin regulates other aspects of the sleep process. Caffeine can screw with adenosine production and mess with the process, probably less so once you build a heavy tolerance.


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