I'm just wondering if anyone has any advise for a very physically active man in his 60s who has trouble remaining asleep at nights. Going to sleep at bedtime is not much of a problem, but sleeping more than 3 or 4 hours is.
Tea is always a good idea. Soaking in a hot tub just before retiring will sometimes help.
The question I have is do you nap at all during the day? What time do you go to bed and get up?
The only reason I ask these questions is to see if you have a reflex wake up time. What I mean by this is for example with myself, it doesn't matter how late I go to bed I always wake up between 5:30 and 6 AM. I tried to break myself of this wake up time but have been unable to.
If you are accustomed to getting up at a certain time then that is when you will wake up.
Normal bedtime is about 10 PM. Ideally I would like to wake up about 5 AM and get up. I love the solitude of early morning. I'm a retired active person who likes to get anything that has to be accomplished done by noon, after that take it easy and relax.
Normal bedtime is about 10 PM. Ideally I would like to wake up about 5 AM and get up. I love the solitude of early morning. I'm a retired active person who likes to get anything that has to be accomplished done by noon, after that take it easy and relax.
Try going to bed at midnight or 1. The amount of sleep doesn't really matter now that you're no longer a growing boy. It's the quality of sleep you get.
Perhaps you don't need more than 3 or 4 hours of sleep. Everyone has a different rhythm.I usually go to bed between midnight and 1AM and get up at the first light of the sun and I feel great all day long.
If I fall asleep before that and sleep through until morning I feel like crap all day because I got too much sleep.
I agree with you on the beauty and solitude of the early morning. Do you feel fatigue during the day with only 3 or 4 hours sleep?
The only reason I ask these questions is to see if you have a reflex wake up time. What I mean by this is for example with myself, it doesn't matter how late I go to bed I always wake up between 5:30 and 6 AM. I tried to break myself of this wake up time but have been unable to.
If you are accustomed to getting up at a certain time then that is when you will wake up.
JLM, I would advise against taking any pills or medications unless absolutely necessary. It is never a good idea to get outside help to go to sleep, it is much better if you can do it internally.
Let me tell you a technique that works for me. If I become awake during the night, I lie still and let my mind go totally blank, I do not think of anything. It is thinking that keeps you awake.
How do I do that? Simple, I chant the same short phrase in my mind again and again. Any short phrase will do (e.g. two plus two is four, or grass is green etc.). I concentrate on that phrase and nothing else. That lets my mind go totally blank. I am not thinking of anything, I am totally focused on that phrase. I fall asleep in minutes.
Yoga people or Hindu gurus give you a mantra to chant, when meditating. This works on the same principle.
I'll try that, hope it works better than counting sheep.