I’ve found that if I’m bed by 9pm and read a little, I usual... : Mia M.

23d ago

I’ve found that if I’m bed by 9pm and read a little, I usually sleep better and for longer. But if I go to bed anytime after 10pm, then I can’t sleep for hours, it’s like I’m over stimulated or something & I will toss and turn until 2am!

Replies

Dr Ed O.15d ago

Yes Mia M, for some folks passing the ‘golden hour’ generates a burst of activation. The circadian science suggests that since there is a normal rise in activation in the early evening to offset the built up sleepiness at the same time, adding light exposure or beginning an activity prolongs that drive. So when you read a little as part of your bedtime routine and follow through to sleep, alls well with your melatonin rhythm. But if you begin an activity melatonin gets delayed and you’re off to the races!

Mia M.OP13d ago

Glad to know! Thought it was just me! 😀

Emma J.21d ago

I wish I could go to bed earlier 😒

Dr Ed O.12d ago

Yes, don’t we all! To be proactive about it means to put off until tomorrow actions or activities that really aren’t necessary at the moment. But that requires taking a hard look at what we are actually spending our time doing in the evening. There is almost always something that is not needed. And then there are those of us who have small children for which it seems there is always something that needs doing! But, even here it means that not doing one thing is going to sink the ship.

Emma J.11d ago

True, I guess I need to take an honest hard look at my routine. I tend to watch TV as a way to unwind after work but in hindsight, I think that only stimulates me more. Maybe I can switch it off a little earlier and try meditating or reading or something.

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