This kind of lamp really helps. I can take a shower right before bed or go to the toilet at night, and the bright light in the bathroom won't interfere with melanin production.
Or when I'm using my laptop, the lamp can just serve as background lighting. So useful

When I eat before bed, especially a heavy meal, I wake up completely not rested and slightly constipated. Is this normal or could it point to a digestive problem? And is this a real thing? I read that it can impact sleep quality but I don’t see many examples to this level where it destroys it completely. Thank you so much in advance.

So I’m asking this to see if anyone else is in the same boat and if there’s any better fixes. For added info I’m on blood pressure and high cholesterol medication as well as Metformin and I’ve been using a cpap for about 2 months. I work 3pm-11pm and cannot fall asleep before 4-5 am without the olly 3mg gummies. I used to love waking up early, heading to work and getting off early afternoon cause it felt so much more productive and I’d have the entire rest of the afternoon/evening to get my own day to day stuff done. Now that I’ve been on this shift for a few years I can’t seem to do anything productive before work without feeling stressed and rushed and can’t do too much after work as to not wake everyone else in the house up. I think it’s more of a mental thing in all honesty but my sleep schedule feels so out of wack. I usually can’t wake up any earlier than 8-9 am without feeling rough and dragging up until I go into work. With the gummies ( I only take one of the recommended two) I gradually get tired within about an hour or two and fall asleep if I take one as soon as I get home. I know they’re not recommended for long term use so I’m mainly asking what other “remedies” I could use to improve my sleeping habits without possible health side effects. Thanks in advance.

I’ve been struggling to maintain a consistent sleep schedule, and I’m looking for advice from people who have actually managed to fix theirs.
I often end up going to bed later than I’d like(around 1 to 2am), which makes it harder to wake up early and feel productive during the day.
Even when I get 8–9 hours of sleep, I don’t always feel rested.
I’d really like to reset my body clock and build a routine where I naturally fall asleep and wake up at consistent times.
For those of you who successfully fixed your sleep schedule:

What actually worked for you?
Did you gradually shift your bedtime or force yourself to wake up early?
How long did it take before your body adjusted?
What habits made the biggest difference?
How do you avoid falling back into your old routine?

I’m especially interested in real experiences rather than generic advice like “just put your phone away.”
Thanks!

i always tell myself i'll get off at 11 and then it's 2am and i'm wrecked the next day.

been like this for about 6 months. usually in bed around 2, up at 11 or 12. no alcohol, just the occasional red bull or starbucks mocha. tried alarms and timers but i just turn them off

anyone who fixed this, what actually got you to stop and go to bed

I'm a College student, I go to bed around 11pm-12am at the latest and am supposed to wake up around 730am. I can't keep my door closed because I have a cat who needs to get in and out for litter and his water. My room is in the basement at the bottom of the stairs from the main living area.

My family wakes up and has to get ready for work at 5am. I've told them multiple times how often they wake me up, but nothing is changing. I've been thinking about getting some kind of white noise machine or headphones or something, but I'm just not getting a good enough sleep. Earbuds/plugs hurt my ears so I can't wear those.

If anyone has recommendations on devices or advice on how to tolerate/deal with this I'd really appreciate it.

(ETA: I have a disorder and tube in my ear that prevents the fluid from properly draining so Earplugs are really last on the list of things I'd like.)

i slept total 5 hours in the last 3 days!

is it really bad?

whenever I doze off the top of my feet start tingling as if they’re being tickled and it’s really irritating. they don’t hurt, they just..tickle. this only happens when I’m sitting upright without crossing my legs or feet. it doesn’t happen when I’m trying to sleep lying down at night. only when I’m dozing off. Has anybody ever felt that before or does anybody know why that might happen? to give more context, my feet don’t fall asleep they just tickle..???

I am female, 29 years old, height around 162m, weight around 54kg. But didn't measure in long time.

Hey so, in the past few days I've been suffering from a problem that is making me really worse. In the past few days 'd fall asleep on my sleep time, only two wakeup again an hour or two later, at max 3 hours, then if I l' d try to fall asleep again to get longer hours of sleep, I'd wakeup again less than an hour later. I'm so unwell lately, I can't function well on days I sleep less than 5 hours, let alone when they are fragmented.

Too unwell to leave the house and visit a doctor, and no good tele health or home visits available. Today I only slept less than 4 hours in total, and 3 days ago slept 2 hours in total. Last day I got a good 8 hour sleep was 4 days ago.

This happened to me for 3 days last week then I went back to sleeping well but this time it's lasting longer. ​

In the past I had normal sleep and no sleep issues.

Googling I read about scary things like fatal insomnia and so. I'm worried. I have bad brain fog and I feel weak. I don't wannaa go to ER as they were never helpful to me and it has risk of getting more tired for nothing.

I don't eat or drink anything that has caffeine by the way. I don't take any medications OR supplements. And I don't smoke and don't drink alcohol. issue is with staying asleep not falling asleep. I don't wakeup gasping for air.

Context: I’ve had weird sleep patterns my whole life. I’ve always been able to sleep at least 12 hours if I have nothing to wake up for. I’ve also always been a night owl, as I can imagine many of you can relate.

I’ve noticed recently that I never wake up feeling rested, even if I get a lot of sleep at night. This has led to daytime sleepiness where I’m so tired I’m trying not to nod off in class (college) and when I get home I often nap even if it’s not intended, which is usually the case. The naps can be anywhere from 2-6 hours- so basically a mini sleep rather than a nap.

I was just wondering if any of you have any insight on what could be going on. I tried looking stuff up- but honestly I trust yall and your insight more than google.

Back when I was in high school, I had a hell of a schedule due to how competitive it was and extracurricular stuff. It was really stressful and for essentially all of high school I got like 5-6 hours of sleep on average, 3-4 during finals week, and 7-8 on a good/light day.

Now I'm in college and even during my mid terms and after joining clubs and other stuff I would naturally do, I can almost always consistently sleep 8-9 hours a day, if not that at LEAST 7. I remember I unironically cried (from joy) in the semester after like a month when I realized it wasnt gonna turn back into 5 hour sleeping nights after syllabus week.

Anyways, back to my thing. My classes start at 11 and I come home at 5-5:30. Usually I get through any remaining homework or other work/errands, whatever it might be by 8. I usually play video games or do other relaxing stuff like eating/showering/reading from 8:00 pm - 11:00 pm before heading to bed. I wake up at 8:00 am, I can fall asleep fairly quickly in like 15 min so 8-9 hours of sleep.

I remember I used to have this consistent alertness while being tired in high school throughout the entire day and then when I could finally go to bed I would just fall asleep absolutely exhausted in like 30 seconds lol. Nowadays, I start my mornings super alert and it's more like I slowly get more tired in a continuous way. I've tried to stay up till 12 am sometimes and just really couldn't for the most part even though I used to be able to stay up till 4 am if I had to.

I guess I was just wondering why this was happening, idk if tagging this with advice flair was appropriate. I mostly did that cause it weirded me out and I was like "why am I feeling tired?" haha

I am 30 now. Back in the day I used to be able to sleep anywhere and everywhere. I was still a light sleeper but I could fall asleep with minimal conditions.

Nowadays I have to have a list of things checked before I can do it. I need to have my creams, earplugs, eyemask, right temperature, certain mattress softness (it’s a nightmare sleeping somewhere else), temperature, pyjamas, not an empty stomach…

I have been dealing with insomnia since always but I feel it’s getting worse. Any small disruption and discomfort will make me lay awake for hours.

I hate that I’m like this and i’m a nightmare to travel with. I was wondering if anyone else is experiencing this as you get older? Any other highly sensitive and light sleepers?

Literally on my second night of not sleeping A WINK!!! Mind you I’ve been a great sleeper my whole life and nothing has shocked me more than not being able to sleep??

Some context: I’ve started playing games this month til like 4-5am in a comp shop, go home and take a really cold shower, and sleep. More frequently as the days go by so I was def messing my sleep schedule.

So I’ve been sleeping around 6AM alr. But for the first time, I haven’t fallen asleep even beyond 6AM and not sleeping at all. This is my second night and lowkey I think I’m gonna go crazy??

Please tell me the longest time you’ve been awake so I know I’m not alone in this and what I can do!!! I know I need to fix my sleep schedule but right now I don’t really care about it. I just need to sleep.

I’ve been having this problem for months now… and it’s gotten worse since I moved away for college. Every single night around 2AM, I wake up completely awake and ready to start my day. I force myself to go back to sleep for a few hours, and when my alarm goes off I feel physically exhausted and often go back to sleep. I don’t really consume caffeine, and have it maybe a few times a month in the mornings before a lecture. I go to bed around 11 each night and have added melatonin to my night routine to try and stop this consistent waking. I also take magnesium glycinate because I heard that helps too. However, that didn’t help either and I woke up again this morning at 1:30AM. Is there something I can do about this? It is getting to the point where I’m just drained and disrupting almost every aspect of my life throughout the day. Any advice would be greatly appreciated!

Does anyone else experience this?
Most of the time, when I’m in a light stage of sleep, I tend to dream about something that annoyed me or something I can’t stand, whether it happened before I went to sleep or sometime during the day.
For example, I could fall asleep and dream about a scene where I got annoyed at my girlfriend, then suddenly wake up because I’m literally kicking my legs out of frustration or getting worked up in my sleep. Something like that. 😂
This happens pretty often, especially during that light sleep phase before I finally fall into a deeper sleep. It’s like my brain is still processing things that pissed me off, even when I’m already asleep.

How come i lay my head down it doesn't feel like i fell asleep and then i look back at my phone or get up and check the time and some how it’s an hour later ? And im still exhausted because it feels like i didn't even get sleep just almost in a way like got back up with no memory off being asleep?

I go through incidents, and sometimes extended periods, where I will wake up way, way too early, despite no physical discomfort and no outside stimuli. Despite this, I very rarely have issues with falling asleep. And I'm trying to figure out why.

My husband and I have been in a relationship for over a decade. In the entire time I've known him, he's run hot at night. He sweats terribly. this does not impact his sleep quality but it means I can't touch him at night.

My husband is fit — obsessively so. He does not snore and does not have sleep apnea. He has severe hypnic jerks that are being drastically reduced by taking magnesium advised by his doctor. He does not have any hormonal imbalances or thyroid issues. The heat and sweating have been consistent and not worsening for many years. He does not drink alcohol, smoke, or use drugs of any kind. He goes to bed and wakes up at a consistent time every single day, and he falls asleep quickly and stays asleep through the night. He drinks a moderate amount of caffeine, usually only on workdays and only before noon.

I do not want to invest in a BedJet because I will freeze. I have joint and muscle pain that already suffer from the temperature we keep the room at for his sake (at my insistence, please don't attack him) — 68 degrees at night, even in winter. We had a Perfectly Snug mattress topper that we adored but a lightning strike 400ft from our house cooked it and with tariffs we're shit out of luck getting another one. We do not have synthetic sheets; they are 100% sateen cotton. We do not have a memory foam mattress. Our bedframe has an air gap between the bottom of the mattress and the ground. My husband struggles to sleep with only a top sheet because it isn’t heavy enough. When he kicks the top blanket off on bad nights (not a duvet), the extra uneven pressure on my body makes my bones hurt all day. We do not have the household space to have separate beds and we, embarrassingly, can't sleep apart from one another regardless.

Help us. He's a puddle every morning. I am in pain. All our things get stained a putrid yellow. I don't know what the hell to do. I do not need laundry advice, please do not give me laundry advice. I need to help my husband. He feels embarrassed and guilty and we are at a loss.

Falling asleep has been difficult my whole life, i remember being 5 years old and i stayed awake a whole night because my brain just wouldn't shut down, im 22 now and still have trouble sleeping, i can spend hours lying on my bed and it feels like my brain is just turning on instead of shutting down, i have huge dark circles under my eyes and lately i've been feeling always tired and having problems to concentrate. No matter how tired i get or how much stuff i do throughout the day, as soon as i lie on my bed the tiredness dissipates, im considering taking melatonin gummies but i see many people say they are just for very specific issues like people adapting to different time zones.

Silly me, I thought I could nap during my break. Oh boy was I wrong. I’ve been in and out of sleep for about an hour at work so I decided to take an early break and go nap in my car. I turn the heat on to warm my feet up because it getting real cold out. I recline my seat as far back as it will go and I quasi turn to my side and “dose” off. It might as well have been sleep paralysis. I start seeing people looking through my windows trying to break in, it feels like I’m moving but I’m so drowsy I can’t do shit. But when I can make up my mind to actually move, I have to take a deep breath in and I realize I’m actually waking up from sleep. So I was asleep this whole time? Fuck me! I turn to the other side, it’s only been 5 minutes. I turn the heater off, maybe the heat on my feet isn’t helping me sleep too well. I dose back off as immediately as I woke up. I can hear my fucking nerve waves (yes waves) move across my brain from left to right then through my whole body. Talk about a shiver, I can hear time aggressively running from one side of my body to another. I ignore, maybe it’s the nighttime that’s making me overly sensitive. I go back into sleep paralysis, another group of people come looking through my windows checking if I’m sleeping, casual conversation laughing. I’m like there’s no way this would happen twice in a row, I try talking to them but can’t move still, my hands are literally tucked under my armpits over my boobs inside the neckline of my scrubs (optimal sleeping position). Another deep breath in and I’m up, I still haven’t heard my alarm, is this how my sleep tonight is gonna be!? I shake it off and give it one last shot, literally “open my eyes” to a gun pointed at me and a shadowy figure in my backseat. Oh for Christ’s sake, am I being mugged, at midnight, near a nursing home? I try to focus, but the mouth of the gun retracts into my passenger door air vent, when I unfocus, it shrinks back into the gun close to my face. Did I take psychedelics, is there a spore out there, I think I napped enough and slept well last night before coming to work. I’ve had water and food within the last 2 hours, I don’t have nightmares lately unless I take melatonin to go to sleep which I rarely have to do because I’m already so exhausted from work. I just say fuck this and let whatever is happening happen, I even managed to think about masturbating to relieve whatever nerves were tensed up causing all this chaos, but I could feel my hands still fully tucked under my armpits and I was still “asleep”, just fully conscious. Fuck my life.

Hello,

I cannot stay asleep for the life of me. While I am not up ALL night long, I am constantly tossing and turning all night, I feel like I am "awake" while I am asleep because I am such a light sleeper. I fall asleep pretty decently, but I cannot go longer than 1.5 hours than briefly waking up. I do not believe I have sleep apnea; I do not snore, I haven't been tested. I think my issue is more hyperactive/anxiety brain. Olly gummies, magnesium glycinate, melatonin all seem to have the opposite effect on me and make more restless.