I (22F) almost always go to bed at 11pm and wake up at 4am, then I stay awake all morning until 11pm.
My goal for a while has been 11pm to 7am. I have been trying to do this, but there are nights when I don’t get it. I would say 5/7days.
I did go overseas to America and back (21hr flight both ways) for a week and jetlag ruined my sleep schedule for a bit. And before that, I worked casually (2 nights a week minimum) overnight, and had the worst mental health.
It’s why I started trying to go to bed earlier.
I do try not to eat or use my phone after 9pm, but I am not always consistent. Like 5/7 days a week.
How can I get to 8 hrs of sleep consistently. I’m just tryna make sure I don’t have to see a doctor.
Go to bed no later than 9:00 pm. Listen to binaural beats for 10 minutes. It’s helpful. Just listen to them and let yourself fall asleep. I cannot do that. I can listen for 10 minutes, but even five minutes will help regulate your system. If you want to read something don’t read something that excites you read something that relaxes you 5 to 10 minutes at the most and lay in bed and tell yourself I can go to sleep now you’ll hear other things. Your mind wants to tell you like oh I can’t go to sleep. I won’t go to sleep or whatever your mind goes and bring your mind back too I’m going to sleep now you have to retrain your mind to believe you can sleep on command, which you can, so don’t give up you can use an app like insight Timer if it’s helpful but it truly it’s you commanding your mind. If you believe you won’t go to sleep you won’t if you believe you will go to sleep over a period of time. You finally will sleep. I used to be addicted to sleep pills I still am innocence but for a long time a year I did not use them and I took this course. It’s no longer unsent and inside timer but basically she said what I’m telling you go to sleep. I am going to sleep I am sleeping right now, and to stop all the chatter in your brain and that takes work
Are you sure it is really necessary for you to sleep eight hours every night? Maybe, you simply have lower sleep requirements. Some years ago, i faced the same problem you have. I would try to sleep 7.5 hours, but nearly everyday i would wake from 0.75 to 1.5 hours earlier than expected. In the end, i simply resigned and tried to make my sleep consistent, and, finally, i started to wake up feeling refreshed, even with less sleep.
@Dallas
I have extremely bad mental health, so I was hoping to start by fixing this at least. I’ve always heard it’s best to sleep for at least 8 hours, and I don’t feel refreshed when I wake up. Just mentally exhausted.
It may be that you need less that 8 hours. The adult normal range is 7 to 9, but 6 is OK for some. To determine what’s right for you, try optimizing your body clock.
To do that, set and stick with that 7 am wake time every day. Avoid any sleeping in or napping. If awakened earlier, if relaxed and drowsy it’s OK to just rest in bed until 7 am, but if not even close to drowsy, OK to get up and get going.
Adjusting bedtime while keeping wake time consistent will be your key. You can use the sleep compression method to find your sweet spot. To do that, start going to bed later in maybe 30 minute increments per week. So maybe 11:30 pm first week, see how you do. Continue incrementally going to bed later until you find your a sweet spot for sleeping solidly through the night, awakening at about 7 am, and feeling good the next day.
Protein before bed is my biggest problem I don’t eat and my sugars spike overnight due to a liver enzyme issue of some sort! It’s common apparently. Try a protein heavy snack before bed!
same here, or at least it’s happening a lot. i just go thru phases where I’m tired and barely sleep for weeks, then flip over to a very outwardly healthy, normal schedule. at this point i’ve given up trying to fix it - i just hope the vicious cruelty of an office job straightens it out