How to sleep for relax

My impression of heat therapy modalities is more of a/muscle relaxant for insomnia as opposed to increase in peripheral circulation %/or core temperature decline. Most patients report best sleep with warm bed and cool air in winter, I don’t think lowering body core temperature prior to sleep is therapeutic, unless you are being sedated for brain injury. I totally understand the caffeine nap as it is great way to hit liquid snooze button. I function best with 4-5 hr block of sleep with 30-45 min power nap. It destresses and gives 2nd wind.

Hmmm. I’ve mainly tried to cut down on sleep time. (Less time sleeping, more time to do fun stuff.) I’ve found the about 5 hours a night I can cope with fine, only it takes time to get to that amount. Like eating, I’ve found that I sleep usually more than I actually need to. Afternoon naps of 20 mins to 30 mins are great. (I learnt this in Spain – very civilised.) LikeLike

It’s spoken word for me too, played very quietly. Works most of the time. If I really have trouble falling asleep though, it must be in a language I don’t speak, otherwise I’ll get more stressed trying to listen to what they’re saying. I tend to use the “sleep” mode on my radio to make it turn off automatically after 15, 30 or sometimes 45 minutes, depending on how restless or not I am. The problem is, I pretty much do everything that is suggested by “experts” (I have a regular pattern, no caffeine or alcohol before bed, certainly no long naps etc.), but I’m also having to do some moonlighting, so I think I simply don’t get as much sleep as I need. So what I’d really like to find out is how to get more rest out of the same amount of – usually- continous and peaceful sleep. LikeLike

Spending long days in an office away from natural light, for example, can impact your daytime wakefulness and make your brain sleepy. Then bright lights at night—especially from hours spent in front of the TV or computer screen—can suppress your body’s production of melatonin and make it harder to sleep. However, there are ways for you to naturally regulate your sleep-wake cycle, boost your body’s production of melatonin, and keep your brain on a healthy schedule.

Visualization can be a powerful technique to help you unwind, relieve stress, and even fall asleep. Instead of focusing on your anxious, fearful images, visualization expands your ability to focus on calming and restful images.

Lee Cole One thing I’ve noticed about not being able to sleep is this. If I wake up in the middle of the night, it could be stress. But often it’s my brain trying to get my attention because it wants to tell me something. An idea for my business is often what I’m trying to be informed of. If not that, then a solution to a vexing problem. Reply

I’ve found the single best thing to do is get outside light for 1-2 hrs early in the morning. At least one hour, optimally two hours. If you can’t actually be outside, sitting by a window seems to help. I’m outside on my porch (in the shade) every morning, working on my laptop. Sometimes I stand. LikeLike

Fast forward a few years and it’s Iraq, and I’m back in the air. During the Fallujah campaign, it was all the same insanity again. This time, I steered clear of the Ambien and tried a little melatonin. Very little effect. It was like nothing… one day I was driven to try some Ambien, and it didn’t work so well either; as if I’d never quit it. But when I went back to the melatonin again the next day, BAAM!! Elephant tranquilizer.

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