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CommunistCrunch 02-01-2011 03:27 AM

Adjusting the sleep cycle
 
Hey guys and gals:

I'm in dire need of real advice.

Ever since I moved back to my university residence last Nov., I've had trouble dealing with the noisiness of my floor as well as the crappy windows that provide little insulation to the cold weather. Going in I knew this was going to happen. But my parents are completely clueless when it comes to these things, so they leave me here to fend things off for myself.

As a result of my inadequate housing situation, my sleep schedule is completely fucked up. I need to wake up at 8:20 every weekday for 9am classes. I've never been able to adjust my body clock to fit my demanding work schedule (i am an engineering student).

Right now it`s sleep at 4ish, wake up at 11. I`ve tried many times setting my alarm at 8:20. But I found that I just cant focus in class if I get only 4.5 hours of sleep. What`s more troubling is that recently I`ve fallen ill because of this whole dillema. I really need to get my health back on track before I can focus on doing school work.

I would like advice on how I should go about fixing my sleep schedule. As well as advice on how to stay patient, because I`m really getting fed up. I just want to pass all the courses this semester without damaging my health. I decided to drop half of my courses so I can have an easier time, but so far that isnt helping.

Thanks for your support RF

Nites 02-01-2011 05:23 AM

By some good noise cancelation headphones and listen to music till you fall asleep.

fancylad 02-01-2011 07:02 AM

Going to sleep at 4:00 am is abnormal and you need to go to sleep much earlier. It's just unhealthy dude. I'd suggest hitting the sack around midnight the latest.

Start waking up really early by your standards for a few days. Put your alarm on at 6:00 or something and actually get your ass out of bed and go for a run or something. Do that for a few days straight and i bet your body will become naturally tired closer to a more sane hour. Then once you get used to going to sleep at 12:00 you can wake up at 8:00 and everythings fine.

Also if noise is an issue buy some of those orange/pinkish expandable ear plugs. They're comfortable enough for sleeping.

jeffb 02-01-2011 08:33 AM

AMBIEN

Shadowfax 02-01-2011 10:45 AM

Quote:

Originally Posted by fancylad (Post 502881)
Going to sleep at 4:00 am is abnormal and you need to go to sleep much earlier. It's just unhealthy dude. I'd suggest hitting the sack around midnight the latest.

agreed
as for noise ?...get yourself a small fan and run it during the night...it will act as whitenoise for anything else going on around you
one other thing you might want to look into is taking Melatonin (can be found at any health store)...it's a natural compound
basically, it quiets your brain and helps regulate your sleep

i'll post a link here

Link

Quote:

Circadian rhythm

In humans, melatonin is produced by the pineal gland, a gland about the size of a pea, located in the center of the brain but outside the blood-brain barrier. The melatonin signal forms part of the system that regulates the sleep-wake cycle by chemically causing drowsiness and lowering the body temperature, but it is the central nervous system (more specifically, the SCN) that controls the daily cycle in most components of the paracrine and endocrine systems[29][30] rather than the melatonin signal (as was once postulated).
Infants' melatonin levels become regular in about the third month after birth, with the highest levels measured between midnight and 08:00 (8 AM).[31]
In humans, 90% of melatonin is cleared in a single passage through the liver, a small amount is excreted in urine,[32] and a small amount is found in saliva.
Quote:

Light dependence

Production of melatonin by the pineal gland is inhibited by light and permitted by darkness. For this reason melatonin has been called "the hormone of darkness". Its onset each evening is called the Dim-Light Melatonin Onset (DLMO). Secretion of melatonin as well as its level in the blood, peaks in the middle of the night, and gradually falls during the second half of the night, with normal variations in timing according to an individual's chronotype.[33] Terman et al. devised a formulation which mimics that gradual washout (vs. the spikes in blood concentration and rapid washout associated with most over-the-counter melatonin tablets). When used several hours before sleep, the compound shifts the circadian clock earlier, thus promoting earlier sleep onset and morning awakening.[34]

It is principally blue light, around 460 to 480nm, that suppresses melatonin,[35] increasingly with increased light intensity and length of exposure. Until recent history, humans in temperate climates were exposed to few hours of (blue) daylight in the winter; their fires gave predominantly yellow light. Wearing glasses that block blue light in the hours before bedtime may avoid melatonin loss. Kayumov et al. showed that light containing only wavelengths greater than 530 nm does not suppress melatonin in bright-light conditions.[36] Use of blue-blocking goggles the last hours before bedtime has also been advised for people who need to adjust to an earlier bedtime, as melatonin promotes sleepiness.
trust me, this stuff works...you can get it pill or liquid form...and it's all natural
my girlfriend works in a health store and she suggested it to me a few years back
try it, it will help you to adjust to sleeping different hrs (cycles)

fancylad 02-01-2011 10:49 AM

The funny thing given the context of this thread is that i wake up at 5:00am.

gdaytday 02-01-2011 10:50 AM

I was sick for a week and was having a really difficult time sleeping. Only getting a couple of hours a night. I tried melatonin and it was amazing how well it worked.

As I read this back it sounds a bit like a spam post...but the stuff does work well. It gets you into a deep sleep pattern more quickly but doesn't make you groggy when you wake up...plus it's natural and can be bought over the counter.

Shadowfax 02-01-2011 11:12 AM

just talked with my girlfriend...she recommended that you take Melatonin & B12 together...the B12 will help you be more alert in the morning
i'm a pretty big guy (6'1'' 245) and i usually take 9mg of Melatonin (3 pills)...4500 mcg of B12 is included in those 3 pills

we use this...

SleepSense

http://i81.photobucket.com/albums/j2...sleepsense.jpg

Barracuda 02-01-2011 11:20 AM

Quote:

Originally Posted by Mr. Mxyzptlk (Post 502969)
just talked with my girlfriend...she recommended that you take Melatonin & B12 together...the B12 will help you be more alert in the morning
i'm a pretty big guy (6'1'' 245) and i usually take 9mg of Melatonin (3 pills)...4500 mcg of B12 is included in those 3 pills

we use this...

Does it conk you out right away? I have trouble sleeping cuz of an anxiety disorder, but I worry about taking different things.

Shadowfax 02-01-2011 11:26 AM

Quote:

Originally Posted by Barracuda (Post 502970)
Does it conk you out right away? I have trouble sleeping cuz of an anxiety disorder, but I worry about taking different things.

not at all...very gradual
but most importantly...no after effects in the morning

it's not a sleeping pill...it's a natural compound

Barracuda 02-01-2011 11:30 AM

Quote:

Originally Posted by Mr. Mxyzptlk (Post 502978)
not at all...very gradual
but most importantly...no after effects in the morning

it's not a sleeping pill...it's a natural compound

Hmmm... worth looking into, then. Thanks for the info!

Aar_Canada 02-01-2011 11:31 AM

Quote:

Originally Posted by fancylad (Post 502881)
Going to sleep at 4:00 am is abnormal and you need to go to sleep much earlier. It's just unhealthy dude. I'd suggest hitting the sack around midnight the latest.

Start waking up really early by your standards for a few days. Put your alarm on at 6:00 or something and actually get your ass out of bed and go for a run or something. Do that for a few days straight and i bet your body will become naturally tired closer to a more sane hour. Then once you get used to going to sleep at 12:00 you can wake up at 8:00 and everythings fine.

Also if noise is an issue buy some of those orange/pinkish expandable ear plugs. They're comfortable enough for sleeping.

I wouldn't call it abnormal. Some folks are fine with 4 hours, some with 3, 6. Napoleon slept 4 hours a night. Da Vinci slept 1.5, divided into 15 minute naps every 4 hours.

VanCity 02-01-2011 11:48 AM

Quote:

Originally Posted by CommunistCrunch (Post 502869)
Hey guys and gals:

I'm in dire need of real advice.

Ever since I moved back to my university residence last Nov., I've had trouble dealing with the noisiness of my floor as well as the crappy windows that provide little insulation to the cold weather. Going in I knew this was going to happen. But my parents are completely clueless when it comes to these things, so they leave me here to fend things off for myself.

As a result of my inadequate housing situation, my sleep schedule is completely fucked up. I need to wake up at 8:20 every weekday for 9am classes. I've never been able to adjust my body clock to fit my demanding work schedule (i am an engineering student).

Right now it`s sleep at 4ish, wake up at 11. I`ve tried many times setting my alarm at 8:20. But I found that I just cant focus in class if I get only 4.5 hours of sleep. What`s more troubling is that recently I`ve fallen ill because of this whole dillema. I really need to get my health back on track before I can focus on doing school work.

I would like advice on how I should go about fixing my sleep schedule. As well as advice on how to stay patient, because I`m really getting fed up. I just want to pass all the courses this semester without damaging my health. I decided to drop half of my courses so I can have an easier time, but so far that isnt helping.

Thanks for your support RF

go to canadian tire and get a couple of foam ear plugs....they are real good....i've had to sleep in a room with around 70-90 decibels and those $2 - $3 plugs work amazing, this should have no problem taking care of the noises in you building...

fancylad 02-01-2011 11:57 AM

Quote:

Originally Posted by Aar_Canada (Post 502984)
I wouldn't call it abnormal. Some folks are fine with 4 hours, some with 3, 6. Napoleon slept 4 hours a night. Da Vinci slept 1.5, divided into 15 minute naps every 4 hours.

it is totally abnormal. The human body was not intended to operate in such a manner. Nobody can go sleeping 3 or 4 hours a night longterm i.e. years and not feel some negative consequences as a result. and that's not personal opinion. It's medical fact.

CommunistCrunch 02-01-2011 12:25 PM

Thanks for the advice everyone. I'll get some melatonin and B12. Also once I get my ear flushed out by next week, I'll buy and use ear plugs.

LX 02-01-2011 02:58 PM

I find pitch darkness has worked wonders for my sleep. I fall asleep easier and sleep deeper without waking up. And I mean there can't be any light coming from the clock radio or LEDs or anything. I've gone to some means in covering up all light sources and sealing out light from windows. And it's been worth it.

DuCa00795 02-01-2011 06:12 PM

I was about to post the same thread..Ever since I got back to res, the same shit has been happening to me. It's hard to get to sleep because you have noisy neighbors who just don't give two shits about their education and won't be back.

What else does Melatonin & B12 do to you? Are their negative side effects or anything? I have high level of anxiety, so if I took a couple I wouldn't want to be suddenly wide awake, paranoid all night.

How long should you take them for before your body can handle it itself?

How long should i take them before bed?

Shadowfax 02-01-2011 08:23 PM

Quote:

Originally Posted by DuCa00795 (Post 503188)

What else does Melatonin & B12 do to you? Are their negative side effects or anything? I have high level of anxiety, so if I took a couple I wouldn't want to be suddenly wide awake, paranoid all night.

How long should you take them for before your body can handle it itself?

How long should i take them before bed?

no side effects...worse thing that could happen to you is that you might dream more..it's completely NON-addictive

nothing that will cause paranoia

take about 30 mins before bed..make room as dark as possible...and pretty much become a couch potato and let the Melatonin do it's thing

if you have any doubts then my girlfriend recommends that you go to your local health store and get more info...or ask your Doctor
if you are on any kind of an anti-depressant then i also advise to check with your Doctor before taking


not sure what you meant by "before your body can handle it itself"

js12 02-01-2011 08:28 PM

Just a small pointer.

Don't expect your sleep cycle to regulate itself overnight. It takes several days, maybe even weeks. Take it one step at a time (go to sleep a half hour earlier everyday).

Aar_Canada 02-01-2011 09:14 PM

Have a kid. That'll regulate your ass right up.


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