sleep

Jerry Atrick · Post by **Jerry Atrick** » Wed Nov 22, 2023 9:02 am

The secret to good sleep is routine

Same approx time each day

Stop taking caffeinated drinks after mid afternoon at latest, don't eat sugary shit, get some exercise to tire you out etc

Fridaywithmateo · Post by **Fridaywithmateo** » Wed Nov 22, 2023 9:02 am

Micro naps throughout the day also help a lot.

Pseudonomdeplume · Post by **Pseudonomdeplume** » Wed Nov 22, 2023 2:27 pm

Ghostwriter wrote: ↑Wed Nov 22, 2023 1:05 am If "exercise" is sex then a massage, even better, with a hot shower on top of it !
Also, aircon makes me sleepy, no idea why.

Problem is moving after a good massage. Hot bath/tub (prob shower) also can improve sleep, due to circrium rhythm (something like that), but there can be side effects dependent on your health, temperature, and how long you stay in; skin and heart problems, less than 100°F ((100°F − 32) × 5/9 = 37.778°C), 10-15 mins, respectively.

Khmer_Risotto · Post by **Khmer_Risotto** » Wed Nov 22, 2023 2:33 pm

As others have mentioned...

Exercise
Absolute darkness, get blackout curtains if necessary
Aircon
Magnesium Glycinate supplement a couple hours before bed
No screen time an hour before bed (no phone, computer, tv, etc)
Read a book

cabron · Post by **cabron** » Wed Nov 22, 2023 3:11 pm

johnny lightning wrote: ↑Tue Nov 21, 2023 8:51 pm I normally dislike topics asking for advice from keyboard MDs but after doing some looking on the web I find myself not getting a lot of info specifically on one thing. I seem to be going in circles. Sleep. More specifically what do people (in this case you guys) use for either conking out or getting back to sleep at 3 in the morning. And before anyone mentions it I am currently in a country where weed of any kind is pretty much verbotten.

I have in the past used valium on occasion with decent success but it doesn't seem to do the trick as well any longer and I also don't want to start using it on a regular basis. Obviously looking at over the counter stuff available in Cambo for when I return and further away later on. I obviously don't want to sleep through a house on fire but 6 hours of uninterrupted sleep would be nice. Not working any longer and no commitments so if I sleep until 10 am I really don't care.

You can try Somidem 10mg or Zolpidem 10mg available in most major pharmacy in Phnom Penh, I personally take half pill 30 minutes before bed and I am good till morning.

Fridaywithmateo · Post by **Fridaywithmateo** » Wed Nov 22, 2023 4:09 pm

Pseudonomdeplume wrote: ↑Wed Nov 22, 2023 12:21 am Exercise. Nothing beats it.

Agree

Earl of Mercia · Post by **Earl of Mercia** » Wed Nov 22, 2023 6:19 pm

A good ham shank and yes it is (British) rhyming slang!

Pseudonomdeplume · Post by **Pseudonomdeplume** » Wed Nov 22, 2023 8:36 pm

Tootsfriend wrote: ↑Wed Nov 22, 2023 7:35 am
Pseudonomdeplume wrote: ↑Wed Nov 22, 2023 12:21 am Exercise. Nothing beats it.
Sometimes you talk a lot of shit,,, but in this case I think you are 101 % right. Must be something to do with your experience and wisdom in old age.

I always find myself waking up between 1 am and 3 am and cannot get back to sleep. My solution is to have a exercise program, lift some weights, a few pushups, situps , touch your toes etc until your worn out. In Cambodia early morning is a great time to do this as its not so hot, it also sets your body up for a good hearty breakfast that will last you all day.
Remember that if your put shit fuel in that engine in your moto / car you can easily replace it, but the engine in your body has to last you for 100 ? years, so look after it.

Don’t worry, your first 40 years of childhood will always be your hardest.

If you have a problem with me, write the problem on a piece of paper, fold it, and shove it up your ass. I’m an acquired taste. If you don’t like me, acquire some taste.

Finally, a use for my middle finger again.

sigmoid · Post by **sigmoid** » Wed Nov 22, 2023 9:14 pm

If I am having trouble getting back to sleep, it's usually because I am thinking about the coming day or worrying about some problem. So, I tell my mind to stop thinking and then put it somewhere "far away" like a field of grass or a meadow, then I use the phrase "doze off" as a command. This normally works well for me.

I've also had success with getting a good night's sleep by drinking chamomile tea before lying down, and a long time ago I used an herb called valerian:

https://en.wikipedia.org/wiki/Valerian_(herb)

Seasquatch · Post by **Seasquatch** » Wed Nov 22, 2023 9:41 pm

johnny lightning wrote: ↑Tue Nov 21, 2023 9:52 pm my drug of choice (weed) is easily available. Maybe just something that happens as I get older (63)?

I found I can't sleep on marijuana, at all if I've smoked a couple hours before bed, no matter what new fangled strain they come up with or how tired I am, I'm staring at the ceiling for a couple hours.

Other than that I like to exhaust the energy out of my body and have no problems usually getting 7 hours a night after years of lack of sleep in my youth.

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