How do you improve sleep

[bignosesmallchin]

I only sleep for a maximum of 6hrs and I always wake up multiple times thru the night, my sleep quality has been horrible since I started working again, ,I need about 2 liters of coffee and a energy drink to make it thru the day, I work 10hrs and it's completely physical labour, how the fuck can I fix this and sleep properly? My body needs to recover properly

 

[bignosesmallchin]

I spend my whole weekend in bed trying to catch up on missed sleep this shit is horrid

 

[polio]

the coffee and energy drink you take during the day disturb your sleep at night

also, exercice hard during the day

don't eat too much or too little at dinner, and eat that dinner pretty early

take sunlight during the day

avoid blue light in the evening as much as possible, or wear blue light glasses

there are a ton of others tips but I'm not gonna list everything

 

[Debetro]

just sleep

 

[Deleted member 32669]

cut food hours before sleep

 

[bignosesmallchin]

cut food hours before sleep

I eat like 2000 cal literally minutes before bed every night lol

 

[Jungcuck]

reduce slowly caffeine intake replace maybe with l ciitrulline which can boost you but don't affect your sleep, don't drink too much the evening, train your PC muscle if you pee during the night, take melatonin, use ear plug.

 

[Deleted member 19994]

Did you ever take antidepressants in the past, OP?

 

[Deleted member 23558]

zolpidem , progesterone , magnesium glycinate

 

[nigtard]

You can't, you accept insomnia and adapt to it.I went from not functioning on 6 hours of sleep years ago to now being happy with 4 hours of sleep but it will make you retarted

 

[Shogun]

9mm

 

[polio]

just sleep

subhuman answer

it's not that simple

 

[Debetro]

subhuman answer

it's not that simple

just sleep 10 hours

 

[polio]

I eat like 2000 cal literally minutes before bed every night lol

that definitely destroys your sleep quality even if you are able to fall asleep correctly

if you eat like 4-5 hours before sleep you will find you can get much better sleep quality

 

[fsimm]

I only sleep for a maximum of 6hrs and I always wake up multiple times thru the night, my sleep quality has been horrible since I started working again, ,I need about 2 liters of coffee and a energy drink to make it thru the day, I work 10hrs and it's completely physical labour, how the fuck can I fix this and sleep properly? My body needs to recover properly

Your sleep is a kind of balance. On the left side, you have sleep pressure, and on the right side, tension. As the day progresses, your sleep pressure becomes heavier. After a while, it tips over, and you fall asleep. However, when you engage in exciting and stressful activities, tension builds up, making you more alert and awake. Your body perceives tension and stress as potential threats and wants to stay awake, just in case there are predators nearby. This is where sleep restriction comes into play.
Imagine you're a poor sleeper who typically manages only 6 hours of sleep per night, often interrupted and very light. From now on, you should not spend more than 6 hours in bed, regardless of how long you've been awake. It may sound counterintuitive because you want more sleep, but this method serves two purposes:

1. It increases your sleep pressure because you spend more time out of bed. People with insomnia often lack confidence in their ability to fall asleep, so this helps restore that confidence.
2. It promotes deeper sleep. Your body recognizes that it has only a limited number of hours to achieve restorative sleep, so it starts to enter deeper sleep phases. This doesn't happen immediately but usually takes effect after about seven to ten days of strict adherence.

After a few weeks, you'll begin to feel more energetic as your body adapts to your new sleep routine.

 

[Deleted member 41079]

the coffee and energy drink you take during the day disturb your sleep at night

also, exercice hard during the day

don't eat too much or too little at dinner, and eat that dinner pretty early

take sunlight during the day

avoid blue light in the evening as much as possible, or wear blue light glasses

there are a ton of others tips but I'm not gonna list everything

This is legit, unexpectedly made a huge difference for me