- put on a podcast
- (if during school year) try to work through a maths problem Iāve been stuck on\
- if itās <1hr before my scheduled wakeup time, just get up
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Iām not sleeping now. The wife needs me to be in bed so she feels safe. Iām designing some dresses, writing some poetry, a new workout plan, and trying to decide if I need a shot.
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I got blackout curtains a couple weeks ago. The deep darkness seems to help some, but even during the day they also help to keep the sun from hitting my eyes & waking me up, which has helped a lot too.
If I donāt sleep at night I can sometimes get some zzzzzzās during the day. Lower quality, and less quantity, but better than none.
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These videos are crazy.
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I did a professional training on CBT-I (cognitive behavioral therapy for insomnia), motivated in part because Iāve always been a fragile sleeper. The most important thing I learned was that āsleep effortā is the primary cause of insomnia. So worrying about sleep, checking the clock, counting hours left, developing reliance on meds, whether prescription or Benadryl-type things, etc. So the primary stress keeping you awake comes not from the actual stressors in your life, but rather the stress of worrying over insomnia.
So donāt check the clock. If possible, donāt have it visible. When you wake and wonder what time it is, tell yourself some variation on ādark time, sleep time.ā They say to get out of bed if youāre awake for more than 15 minutes, but I donāt. Generally Iāll do counted breathing or let myself drift along thinking, but avoid stressful topics (so redirect myself if I find myself thinking about a young patient who had a psychotic episode, but allow thinking about where we might go hiking on Saturday).
When I do get up, I generally go into another room, get comfortable in low light, and do a guided meditation.
Like @anna_5588, if itās close to time to wake (even a couple of hours if Iām really wide awake) I just get up and try to enjoy the bonus time (drinking coffee and fucking around online). Because studies show limited connection between reduced sleep and subjective feelings of sleepiness if itās just a matter of one or two nights of poor sleep. So I try to avoid anticipating a lousy day.
I also use Hubermanās suggested sleep supplements (magnesium threonate and l-theanine). I donāt know if they help or not, but Iām happy to utilize any placebo benefit they may confer.
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Emily, youāve probably heard this before, but I think your writing style and voice is beautiful.
Awesome info! Thank you so much for jumping into this conversation!
Out of curiosity, do you have any general recommendations for a person that wakes up pretty much every single night at around the same time (2-2:30 AM)?
Yes! Stop looking at the clock to determine that youāre up between 2 and 2:30 again. Youāre training yourself to wake up to look at the clock. You keep waking up when thereās a super early departure or wildly important exam or interview or whatever, right? Itās the same. Some part of your brain is alert and worried about keeping track of things. Donāt do that. Itās sleep time. Enjoy your cozy bed and think your happy thoughts if you wake up. Count your breaths. Donāt worry about the time until the alarm sounds. Then itās not sleep time anymore. Donāt overthink it, just keep it simple. Is it dark? Sleep time. Breathe.
Thank you! Iām all warm and flattered, because I admire you very much.
Edit: but a funny thing is that when I posted, I skimmed back over it and realized that I started almost every sentence with āso.ā I didnāt care enough to fix it, but I thought it was funny of me. Which now puts both of us in the questionable category; me for writing, and you for your reading proclivities!
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My sleep has been rough lately (probably stress from work). I usually do some very boring house work for a while (fold laundry, dusting, etc.) if Iām fighting insomnia. Having a consistent bedtime routine helped me significantly. I pack food for the next day, wash the dishes, drink some tea, and read a book until the tea is gone. The cup of tea is a nice timer; without it I may stay up all night reading.
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Oh thatās hilarious! I overuse the word āsoā all the time too! It makes one paragraph flow into the next so smoothly.
So Iām gonna keep doing it! 
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Iāve been trying your suggestions and Iāve been able to fall back asleep 2 of the last 3 nights, which has been great. Thanks!
Youāre very welcome! Iām happy to share because itās all been so helpful to me.
Iāve always had a consistent bedtime, but a helpful thing for me was to stop TV earlier and switch from living room to bed with a book. Previously Iād let my husband push for one more episode, which had me watching something like Better Call Saul up until the last minute, which overstimulates me.
I know it goes against the rules (āonly sleep or sex in bedā), but having my bedtime routine finished and having nothing more to do than drop the book on the table and turn off the light when sleepiness hits really works for me. And itās one of the best parts of the day. It honestly feels right up there with breakfast, lunch, snack, and dinner to me.
That is funny. Sometimes Iāll take a minute to weed them out, other times not. I know I talk that way, too. I start a lot of questions with āso,ā too, e.g. āSo you think youāre going to apply for the job?ā It is a nice connector.
So I guess weāll both just keep on!
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If I canāt sleep, I write and / or clean guns.
Cleaning guns for me is calming and therapeutic. I also blast death metal and metal while doing it. I have a noise proof gun room, so I donāt disturb the kids or wife.
I didnāt take you for a poet.
One of my undergrads is in English - creative writing focus.
I have published a few poems.
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I was joking but the fact that thatās the case is actually awesome. I think a lot of ātoughā guys - weightlifters, athletes, gun nuts, etc. act immature about that stuff. āThatās girly/gay/whatever.ā Stuff like that. Itās cool to see men have creative interests and pursue them throughout their lives.
Want to start a poetry thread? Iāll share my work also.
I have never cared what people think about my hobbies. I have always been comfortable in my masculinity. My father, uncles, and grandparents were all the same.
My dadās dad was a WW2 vet. Was in the battle of Midway and island hopped. He was an avid photographer, reader, and writer. He was also as manly as they come.
I am down with that.
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Iāve always wondered when things like writing diaries and poetry became seen as āfeminineā or āimmatureā
In the past, no one batted an eye when generals wrote diaries or when kings wrote poetry
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https://www.instagram.com/p/Cw5zKaRvDqR/?igshid=MzRlODBiNWFlZA==
Saw this post by Layne and gave it a try last night. Slept straight through the night.