Submitted by SecretSnorlax t3_11qzfx4 in LifeProTips

Every time I have an early-morning activity I simply cannot be late for - such as a flight or an important meeting - I wake up repeatedly throughout the night as though my body is subconsciously afraid of oversleeping, even though I'll have set multiple alarms on different devices. How can I trick myself into getting a good night's sleep?

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lifeaintsocool t1_jc5w6ls wrote

Struggled with this my whole life. Melatonin, sleep meds, you name it, don't work.

One thing that has worked for me though is to trick my mind into thinking I'm taking a nap. Like I'll get off work, and then I'll go hit the bed with my lights still on immediately. No shower, no teeth brushing, no food. Kind of trick my mind into believing that I'm not "sleeping" but rather just taking a short nap. Usually get about 6 hours of sleep this way. Gives me a chance to clean up in the AM and eat a bunch/hydrated etc.

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Lily_Roza t1_jc5ygaj wrote

Good idea. I'm going to try it.

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graboidian t1_jc6slok wrote

Be sure and set your alarm just in case this method ends up working.

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Skyblacker t1_jc8k1v3 wrote

That's like the opposite of CBT-i. Or maybe it's exactly it. I'm not sure. You're definitely hacking your sleep environment.

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MC_Wimble t1_jc73gd0 wrote

What ‘worked’ for me was making sure I had a great night’s sleep the night before the early start night and then just accepting a poor night’s sleep the following night. I always find that one night of poorer sleep doesn’t adversely affect me much, so just stopped stressing or worrying about it..

The side benefit may then be that once you accept it you may then even sleep a bit better!?

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SecretSnorlax OP t1_jc86tnw wrote

Not a bad idea considering it's all clearly psychological!

I will say though I get really mad on no sleep. Like you know how some people get hangry? I get...tangry.

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Skyblacker t1_jc8fa6c wrote

Cognitive Behavioral Therapy removed my need for prescription sleeping pills. It breaks exactly the night time panic spiral you're describing.

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NinoZachetti t1_jc8cf10 wrote

This sounds like an anxiety issue, not a sleep issue, so I don't think melatonin is indicated here. I'd try kava at bedtime, it has similar effects to prescription benzodiazepines and might help curb your situational anxiety.

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graboidian t1_jc5v6nf wrote

Have you tried Melatonin?

I use these, (two 10mg gummies does the trick).

They are drug & narcotic-free, and you wake up feeling refreshed. I figure it's at least worth a shot.

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SecretSnorlax OP t1_jc5vb2g wrote

Ooh yes, I buy them whenever I am in the US and use them all the time. I should have mentioned it in my post but they have zero effect on these early wake-up days though.

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graboidian t1_jc6s8ao wrote

> I should have mentioned it in my post but they have zero effect on these early wake-up days though.

I almost hesitate to mention this, as it should be only used in extreme circumstances. If you really must sleep, and you have time for a full nights sleep to rest, you might try taking a Benadryl allergy pill. They knock me out cold, however you might find that you will wake up a tad bit groggy.

I realize this is not their intended purpose, which is why I say this would only be for extreme situations.

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SecretSnorlax OP t1_jc874uv wrote

I've never heard of that one. I'm heading to the US for work next week so I'll pick some up but use them sparingly as they sound pretty savage.

What happens to the people who just take them for allergies though?! Most people take allergy tabs in the morning.

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graboidian t1_jc8l63y wrote

They either have to be careful when operating machinery, or they need to take pills that specifically state "Non-drowsy".

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concrit_blonde t1_jc6stox wrote

It is one of the intended used, actually, you're not wrong. The active ingredient in Tylenol PM or zzzquil and even some types of Unisom are all diphenhydramine, or Benadryl.

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troublethemindseye t1_jc60xj8 wrote

Sounds like a really high dose. You may have a high tolerance or your body may find it difficult to utilize but I would try to cut that back a bit.

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blazze_eternal t1_jc5w9lk wrote

20mg? Dang, 2mg knocks me out cold. 5 and I have really odd dreams.

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Bitter-Heat-8767 t1_jc60q62 wrote

Yea you're not supposed to take more than a few mg‘s.

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graboidian t1_jc6swmg wrote

> Yea you're not supposed to take more than a few mg‘s.

Maybe it's a little different for the tablets, but the dosage on the jar of gummies says two 5 mg gummies per serving.

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graboidian t1_jc6rox7 wrote

> 20mg? Dang,

Yea, I realized my mistake in dosage after a few people commented. My actual dosage has be two 5 mg gummies.

I have tried just one and it doesn't seem to work for me.

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Lily_Roza t1_jc5z4ss wrote

I bought this tincture called zzzzz, it is a mixture of herbs, the first one is fresh milky oat seed, fresh St. John's Wort, skullcap, Passion flower, hops...

It works pretty good. Straight hops tincture works pretty good too.

https://woodstockvitamins.com/product/zzzzz-1-oz-liquid/

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lonelykomet t1_jc7soq3 wrote

I'm not knocking the validity of this method, but wanted to point out for anyone interested in trying this that St. John's Wort reduces the effectiveness of oral contraceptives.

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concrit_blonde t1_jc6xcq0 wrote

As a long-time insomnia sufferer, the anxiety of not being able to get to sleep is always something that keeps me up.

Get up. If you wake up and feel anxious or too alert to go back to sleep, don't try to stay in bed. Get up, take a shower, dry off, do some stretching, and then give it another try.

I don;t know what state you live in, but some cannabis gummies are great for sleeping.

I don't usually recommend an antihistamine because of the hangover, but taking a half or quarter dose of liquid nyquil (Not zzzquil) and go to bed several hours early.

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SecretSnorlax OP t1_jc87d90 wrote

Thank you! I live in the UK but I travel to the US often so may see if I'm okay to bring back some cannabis gummies.

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sabo-metrics t1_jc81ewr wrote

Just go to bed wayyy to early, like 6 or 7pm. Even if you don't fall asleep right away, your body will still be getting rest.

By the time morning comes, you'll be so bored and overslept you can't wait to start your day.

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pm_me_loose_change t1_jc8dgg9 wrote

Do some yin yoga then take Tylenol PM or similar before bed.

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Skyblacker t1_jc8jxoe wrote

>my body is subconsciously afraid of oversleeping

What you need is CBT-i.

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zTomer t1_jc8m5dl wrote

Specifically for flights... simply do not book early flights and consider the day as a 'travel' day.

I feel too to old to sacrifice my sleep for travel nowadays lol, I'd just plan to arrive a little later.

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Foreign-Cookie-2871 t1_jcqp57x wrote

What can help is to wake up at the same time of the "important day" for a day or two beforehand. This way you can confirm to yourself that you'll be able to be awake, AND you will be less tired the day of.

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keepthetips t1_jc5uyjd wrote

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Individual_Blood_586 t1_jc5vn2s wrote

Here are some tips that can help you sleep soundly before an important early start:

  1. Stick to a consistent sleep schedule: Try to go to bed and wake up at around the same time every day, even on weekends. This helps regulate your body's internal clock which makes it easier to fall asleep and wake up.

  2. Avoid caffeine and alcohol: It's best to avoid caffeine and alcohol before going to bed as they can interfere with your sleep. Caffeine can keep you awake, while alcohol can disrupt your REM sleep, leaving you feeling groggy in the morning.

  3. Reduce exposure to electronics: The blue light emitted by electronic devices such as smartphones, laptops, and tablets can disrupt the production of melatonin, a hormone that regulates sleep. Try to avoid using these devices at least an hour before bedtime.

  4. Create a relaxing environment: Make sure your sleep environment is quiet, dark, and cool. Use earplugs or a white noise machine to block out noise, draw the curtains or wear an eye mask to block out light, and set your thermostat to around 65°F to 70°F.

  5. Take a warm bath or shower: Taking a warm bath or shower before bedtime can help relax your body and ease any tension you may have.

  6. Try relaxation techniques: You can try relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to help calm your mind and promote relaxation.

  7. Avoid late-night snacking: Eating heavy meals or spicy foods before bedtime can interfere with your sleep. Try to avoid eating anything heavy at least two hours before going to bed.

  8. Reduce stress: Stress can interfere with your sleep, so try to reduce your stress levels by practicing relaxation techniques, exercise, or talking to a friend or therapist.

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Proper-Nobody-1727 t1_jc6brxi wrote

Train yourself by testing different food or sleep aid pills to see how your body reacts to them. For example, a glass of warm milk, chamomile tea, melatonin, valerian tea, or, a glass of wine before going to sleep.

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