How can I become a less light sleeper?
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I have always been a light sleeper. I want to become a less light sleeper. Is this possible? How? I need to get better sleep! I am such a light sleeper that it seems anything wakes me up---I have gotten used to the noises my bedmate makes, but when he tosses and turns, the bed feels like it vibrates, and I wake up numerous times a night from that. I also sleep on my side and lately have been finding that my fingers get numb after about two hours (this never happened before) and THAT wakes me up. Sirens outside, noises in the apartment hallway, you name it. My bedmate has some allergy issues this summer and we had a few sleepless nights where he was up (and therefore so was I!) I wasn't working for the summer (I am a teacher), so I got accustomed to going back to bed after he left for work. But now school is starting again and I can't do that. I am terrified I am going to be living in a constant state of sleep deprivation. Isn't there anything I can do? I want to learn to be a less light sleeper. Is this possible? How?
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Answer:
Working first on the environmental solutions above is good advice. As for the bed vibrations, it might be worthwhile trying two beds. (There was a news item recently, but can't find it now, that couples sleeping in one bed is a decidedly modern invention. Earlier generations of couples slept in separate beds.) You can still cuddle in one bed, make love all you want, and sleep in separate beds. If the problem is an environmental issue like snoring, watching tv, or different temperature preferences, separate beds in separate rooms is totally worth trying. Some people sleep better by taking Elavil (amitriptylene). I'm one of them. For me, 10mg an hour before bedtime and I sleep very soundly. Getting enough sleep is important. Don't make compromises that jeopardize it.
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Other answers
I wake up too easily thanks to some health problems; given that, not so sure if this works for everybody, but, per my physician's suggestion -- grass. Right before you hit the sack, not very much.
kmennie
I am a light sleeper too. A white noise machine works wonders for me. Check Amazon for reviews and buy one now.
luvmywife
Ear plugs? I'm hyper-sensitive to noises and when I put my earplugs in at night it's like I'm in a little cocoon in my head or something. I get Hearos brand ear plugs - I've tried several kinds and they work the best for me. For me also the blocking out of sound helps me tune out other things like movement or whatever. I don't think a white noise machine would work for me because one of my problems is that I find myself listening for noises, so I would just try to listen over the white noise. With my ear plugs in I know that noise is blocked out so I'm not listening for anything. Yes, I am a little weird.
fromageball
Oh, I forgot to add: in my case, earplugs ALWAYS fall out in the middle of the night: after I'm asleep and far before my alarm goes off. So don't be afraid!
windykites
It depends why you're a light sleeper, I think. If you have anxiety issues, working on them via meditation, therapy or medication will likely help your sleep. (I've been a much better sleeper since I've been on anti-anxiety meds, and I haven't even been on them for a very long time. My meds theoretically don't do much for hypervigilance but in my case, they've helped immensely, and hypervigilance can be a cause of light sleep). The thing about anxiety is that anxiety=less sleep= tired= prone to anxiety= horrible cycle of awfulness. So if that's an issue, do address it. Good sleep hygeine is useful for training your body to fall asleep in response to specific cues, and hopefully will help you stay asleep. I find both melatonin and tryptophan (warm milk! yay!) helpful but neither are guaranteed to keep me asleep. White noise and blackout shades and carpets in the room to absorb sound. You might want to consider soundproofing if the cost's not too prohibitive. If you are someone who is prone to being this close to being asleep, and then suddenly a cat sneezing three houses over will force you to wake up and remain awake for the next three hours, I find http://www.youtube.com/watch?v=xbe-oIehMDM to be incredibly helpful in getting me over the hump and into Sleepyland. I listen to it every night, and I'm not even embarassed about it.
windykites
"Individually pocketed coils". This phrase saved my marriage.
sanka
Chiming in on the "noise" issue--for me, not even a white noise machine and earplugs was enough. I now sleep with an iPod and "Brown Noise for Sleep" loaded on it. It's gotten to where the brown noise sound instantly cues drowsiness for me. And having it piped directly into my ears drowns out much more noise than just having the machine in the room. Of course, it is irritating having earphones in, so that would be the drawback.
indognito
No light (I even cover all those little lights on electronics) and a fan running on low speed works really well for me. My dad was REALLY loud in the morning and it always woke me up from a deep sleep, but as soon an I started using the fan I slept right through his morning noise. I actually have better quality sleep as well, because now my body knows it won't be woken up by loud noises and now I can just relax and sleep. Also, I can't use earplugs because I am afraid that I wouldn't hear my alarm, which causes me to wake up several times in the middle of the night thinking that I overslept, so I just sleep with a pillow on my head. I also read somewhere a couple getting twin-sized mattresses and putting them on a king size box-spring so the person tossing and turning wouldn't disturb the other person as much.
littlesq
I don't use a machine specifically for white noise, I just use a fan that is pointed at me through the summer months and away from me in the winter. A memory foam mattress will cut down on the vibration and movement when your bedmate rolls over. The numbness in your fingers could be carpal tunnel. I wear a wrist brace only when I sleep.
kbar1
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