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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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Offlinemorrowasted
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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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Offlinemorrowasted
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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


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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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InvisiblefeeversM
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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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