I'm retired, so IF I'm awake at 3, like I am NOW, and feel tired later, I can just nap.
Got a mere 3 hours of sleep, feel completely awake, BUT it will wear off, and I'll want to sleep several more hours, BUT I have to get up and DO specific things, from 9 AM to 3 PM.
So, the nap option is pretty much shot.
What do one hundred and twenty thousand OutHangers suggest, to put me back asleep?
It is now 3:12 am here. It's obvious, I get up to see what you have written, then I feel better and go back to dreaming.
In our neighborhood, people walk their dogs, so there's an early crowd and a later crowd.
We have night dwellers like real jackrabbits and road runners and wiley coyotes, and hoot owls.
I suggest go outside and look at the stars, let them ease your , oh oh, they sighted a UFO on the Navajo reservation.
then there's the meteor showers every month.
And finally just let go after 3 deep breaths,
I had both of my knees replaced and now I sleep like a bird,
And a bowl of warm oatmeal with raisins or blueberry, turn on the 3 am news and write some more songs will you?
Oops, I'm drowsy now.
Daily physical exercise might prevent insomnia occurring in the first place.
Sleep scientists and sociologists tell us that two separate periods of sleep is our natural pattern more aligned with the natural cycle of light/dark. Culturally we have adapted to an expectation of one 8 hour period of sleep. That has more to do with our frenetic modern lifestyles and artificial light. Until the 17th century our recent forebears typically had a first period of sleep beginning at dusk, woke and were active (commonly reading, sex, conversation) and then a second period of sleep until dawn.
It's interesting how in retirement, freed from the dictat of rigid employment hours, we may revert to what is more natural for us.
Edited by - m06 on 11/28/2020 02:45:40
I like to sleep on it
Seriously, I listen to something on earphones. I’ve been doing it for decades. I used to listen to a little transistor AM/FM radio. Then I discovered the wonders of shortwave radio and the BBC. Nowadays I stream on the internet - podcasts, radio stations, the good old BBC.
Without the earphones my brain engages and I’ll spend hours lying awake. With them whatever I’m listening to seems to provide enough of a distraction that I drift off to sleep in minutes.
As it is, I only sleep about six hours a night. It’s been like that since I was a teenager. I don’t use an alarm or anything, that just seems to be all I need.
I also agree with exercise being essential to getting a good night’s sleep. I walk 5 to 10 miles a day and get other exercise as well so I’m physically tired when I do go to bed.
One solution to consider is not treating this as a problem that needs fixing.
(There are plenty of scholarly articles on this subject, but you get the idea...)
I generally sleep in 3 - 4 hour shifts, something that seems more pronounced as I get older.
What I would recommend NOT doing is taking a sleep aid unless you are a true insomniac that cannot sleep at all.
Just my two cents. Your Mileage May Vary.
I stay awake. Not much I can do about it then. Later, I crash out in the daytime. Not a solution, just the way it is lately.
Got a friend with a hammer?
Unless on a specific engaging task , I rely on an afternoon nap, whether at home or office. (age approaching 69) When I am on a job which is 24/7 for 5-10 days, I do not get to sleep through the night and rely on several 1-3 hours naps in a 24 hour period. Therefore, my sleep patterns are all screwed up and have been for decades.
So, for me, getting my feet up,or getting horizontal is usually all i need. If that does not work, I take a swig of Vicks NyQuil.
Thanks for the responses.
While i wouldn't MIND waking up at 3 for sex, and going back to sleep, it's quite a drive to my Lady Friend's humble abode, and she's philosophically opposed to me finding a Designated Hitter closer to home.
As for exercise: I must have walked a mile or two, strolling around with my banjo, playing for the customers at the Christmas Tree farm, from 11 to 3.
Check out the gallery on their website, for a picture of how I look. (Except that THIS year, I'm wearing a clear full face shield.)
Scroll down from here: https://www.sandhilltreefarmwi.com/gallery
Anyway, I did grab a peanut butter and sugar-free marmalade on 12 grain toast*, a mug of warmed milk, and a hot shower.
Got 3 more hours of sleep.
* I figure at least ONE of those grains has got to be the RIGHT one, ain'a??
Read the BHO..... :0/
I am an old retiree. An hours nap in the afternoon seems to refresh me more than a nights sleep. Over time I dream more and more when I sleep at night. An afternoon nap seems to refresh more more than a night's sleep. That nap works out well because I enjoy playing more when I am not tired - and the nap prevents that from happening.
I don't worry or do much about it nowadays*, but fwiw, I've had some success in the past with: a) lie very still, flat on my back and actively imagine my feet/legs rising up to about 12"/30 cm. off the mattress, and then think only of this... no sheep counting, etc. b) throw the covers back and let my body get cool/chilly. Pull the covers back up, snuggle in and say "hello" to Mr. Sandman, c) turn the radio on, at least CBC when they had middle-of-the-night rebroadcasts from https://www.dw.com/en/top-stories/s-9097 or Australian radio, and try to pay attention / follow along.
* = no use getting too worked up about not getting to sleep, knowing that in a couple/few hours I'll be up to go to the bathroom.
Edit: I've only ever tried 'em separately... can't comment on how combining them might work.
Edited by - Owen on 11/28/2020 07:28:48
A glass of milk and loose fitting socks.
Might be worth a try.
If the last HO encounter with Dr. Waxman is any indicator, I suggest you revisit the wize man and learn https://www.youtube.com/watch?v=G2xyiGEQC5I
Count backwards from 300 to 0 by 3s (300, 297, 294, 291, etc...) . It takes just enough concentration to make you forget anything else on your mind.
4 to 6 hours ever night, naps are infrequent.
It has gotten to the point where I don't go to bed at 9 p.m. because I'll just get up at 2 or 3 so I usually go to bed around midnight and I'm usually up at 4 or 5 or 6 and I'm not really tired I'm kind of stiff from various joint issues and broken bones over the years so generally I have to get up just to move around stop my bones from being so cranky and I sip of coffee... and go outside and listen to the early morning, rather Peaceful and quiet it is...
Sometimes around 10am I might take an hour-long nap but that's not too often and if I'm going to nap in the afternoon it's usually after a long drive or something and 2 to 4pm for is optimum.
It all boils down to...if I go to bed too early I get up too early.
Wait, wait,... I know, I know...
... you know how the days and weeks seem shorter as you get older???
Then answer to Mike's question is simple > shorter days require shorter time sleeping.
I don't get insomnia too often but it is true that reading BHO is a great help. But not just BHO. I get up and look at internet stuff for half an hour. This just removes the weird mental churning that stops me going back to sleep. I am lucky though because normally if I wake up it's not much of a problem going back to sleep.
Comparing notes with other people, I am one of the fortunate that can lay their head down for 10 seconds and be asleep for 4-6 hours. I mostly go to bed happy and content and relaxed, ready to pull my fuzzy blankets up around my ears.
I have two effective solutions, one physical and one mental.
Physical: This is a muscle tensioning exercise that begins with my feet. Cramp them up as hard as I can then SLOWLY relax. Lower legs are next, upper legs next and so on up to my scalp. Then try to do them all together. I never get that far!
Mental: Focus on a puzzle. For me, one is planning all the grape vine pruning for next spring. The other concerns complications in wood carvings = what to do next and more importantly how to do it, tool selection and all.
I have to take a 5mg melatonin every night before bed or I can’t sleep...sometimes that still doesn’t quite work.
After laying in bed for hours unable to sleep, may as well get up and get your mind off not being able to sleep. Keep away from blue light...computer screens and mobile phone screens...they’re unnatural and hinder your ability to sleep.
Relax by the fire with a warm glass of milk and read a short story from an actual book...with incandescent light, or candle.
Sometimes that works for me. And try not to worry about what you have going on the following day that requires you to get rest...if you can. Get your mind in a short story...like Aesop’s Fables, or Grimm’s Tales...Arabian Nights.
Good luck....insomnia is a terrible curse.....but at least you’re not alone...even though you may feel like it when it’s happening. Millions of people the world around have it or have dealt with it.
An entry in Don't Dig For Water Under An Outhouse... And Other Cowboy Commandments, a sorta-bathroom-reader-type book by Texas Bix Bender: "Never work for a man with electricity in his barn... you'll be up all night."
I tend not to worry too much about it... it's not worth losing sleep over.
Having had to work in 4 times zones driving truck, my internal clock is pretty much kaput, like Brad’s. It’s getting a bit better since I’ve been off work for over a year, but I’m usually awake for a while after 4 to 5 hours sleep. Best thing for me is get up, have a piece o’ toast, read something, and I also frequently use a melotonin spray sublingually, and although it’s not harmful, it is likely better not to use any sleep aid product. Most of the time, however, I can turn on a Canadian history documentary on my iPad and doze off from sheer boredom in about 10 minutes. (it’s nice to live in a more peaceful, albeit, boring* country.....)
* ok Owen & Paul,, I know yer gonna rake me over the proverbial coals for poo-poo’ing that rabble rouser Riel, or William Lyon Mackenzie , or Father Brebeuf,,,,, never mind Lord Stanley and his mug.
Edited by - chuckv97 on 11/28/2020 19:01:20
Chuck, yer list of boring Canadians is incomplete:
...and IF that doesn't get ya snoozing, you've got 2 1/2 hours left to check out Holodomor Memorial Day: https://www.facebook.com/CdnHeritage/photos/a.507518612647860/3514061598660198
Edit: Mike, you can sleep peacefully, knowing that it's Shania Twain.... but I don't much follow her or country music, so I suspect that pic isn't from this year.
Edited by - Owen on 11/28/2020 20:29:30
Since I don't follow Canadian singers, I have no idea who that is.
You gonna TELL me, or will I toss and turn all night, trying to remember the names of more than two Canadian songbirds?
Looks too young to be Ian Tyson, too healthy to be Gordon Lightfoot, too sane to be Justin Bieber, and besides, she's a girl.
'Pat Doole 5 String' 47 min
'Dixie Banjolele ' 7 hrs
'Deering Americana' 8 hrs
'BOOMERANG banjo logo' 8 hrs
'Another old banjo....' 9 hrs