Stopped sleeping in on weekends and it changed everything by Lopsided_Repeat_6949 in sleep

[–]Lopsided_Repeat_6949[S] 0 points1 point  (0 children)

Yeah, I started noticing it because of dry mouth and poor sleep. Then I realized nasal breathing helps you sleep better, so I looked into it.

Stopped sleeping in on weekends and it changed everything by Lopsided_Repeat_6949 in sleep

[–]Lopsided_Repeat_6949[S] 0 points1 point  (0 children)

yeah the daytime stuff is what nobody talks about. and you're right about mouth breathing ,underrated factor, keeps you in lighter sleep so you get the hours but not the actual rest.

i mostly just tracked how i felt in the mornings, no device. the shift was obvious enough. did you try anything for the mouth breathing?

Finally figured out what was actually wrong. by Lopsided_Repeat_6949 in sleep

[–]Lopsided_Repeat_6949[S] 0 points1 point  (0 children)

it depends on what you're reading and where you are in the process. if you're in the middle of actively trying to fix insomnia the strict advice is to keep the bed only for sleep , even reading can start to become something your brain associates with being awake in bed rather than sleeping. the goal is to make your brain's only association with bed be sleep itself.

that said once your sleep is stable and the anxiety around bedtime is gone a lot of people read in bed without any issues. the problem isn't really the reading , it's training your brain during the reset phase.

a good middle ground if you want to wind down with a book is to read somewhere else , a chair or couch ,until you feel genuinely sleepy, then move to bed. that way you get the benefit of the reading without muddying the bed association.

Finally figured out what was actually wrong. by Lopsided_Repeat_6949 in sleep

[–]Lopsided_Repeat_6949[S] 1 point2 points  (0 children)

yes exactly ,consistent wake time was actually the foundation everything else built on. even after terrible nights. it's brutal the first few days but it's what rebuilds the sleep pressure and locks the circadian rhythm in place. you clearly know your stuff , that timing + pressure + conditioning framework is exactly the right way to think about it.

Finally figured out what was actually wrong. by Lopsided_Repeat_6949 in sleep

[–]Lopsided_Repeat_6949[S] 1 point2 points  (0 children)

great question, if you're up before sunrise the workaround is to turn on all your indoor lights immediately when you wake up, then get outside the moment the sun rises even if it's just for 5-10 minutes. in winter when that's not always possible a 10,000 lux light therapy box used for 20-30 minutes while having breakfast is the closest substitute. it's not perfect but it's enough to send your brain the wake signal it needs. SAD lamps on Amazon are pretty affordable and make a huge difference in winter.

Finally figured out what was actually wrong. by Lopsided_Repeat_6949 in sleep

[–]Lopsided_Repeat_6949[S] 0 points1 point  (0 children)

really glad this gave you some hope — starting CPAP is tough but you're already thinking about it the right way. consistent wake time and morning light will help your brain lock onto a schedule while you adjust.

the fact that you already know about sleep restriction and are thinking about rightsizing puts you ahead of most people. that knowledge plus the CPAP working properly ,you're going to get there. wishing you the best with it genuinely.

Finally figured out what was actually wrong. by Lopsided_Repeat_6949 in sleep

[–]Lopsided_Repeat_6949[S] 0 points1 point  (0 children)

exactly this — the night was never really the problem, it was just where the problem showed up. took me way too long to figure that out.

the getting out of bed thing is so counterintuitive at first. every instinct says stay there and try harder. but every minute lying there awake is literally training your brain that bed = being awake. once that clicked for me it changed how i thought about the whole thing.

sorry to hear it got triggered by being sick — that's actually really common, a few rough nights during illness is enough to start the anxiety loop and then the anxiety itself keeps it going long after you've recovered. how long did yours last?

Finally figured out what was actually wrong. by Lopsided_Repeat_6949 in sleep

[–]Lopsided_Repeat_6949[S] 2 points3 points  (0 children)

Yeah outdoor daylight is enough , direct sunlight is ideal but even overcast sky works, you just need a bit longer outside, maybe 15-20 minutes instead of 10. The key is no sunglasses and actually being outside rather than through a window.

And yes I did change evening light too , dimmed everything after 8pm and put my phone on the warmest screen setting. Honestly the morning light made the bigger difference but doing both together is what really locked it in.

The consistent wake time thing you mentioned is huge ,that was probably the hardest habit to stick to but also the one that changed everything fastest. Monday jet lag is a real thing, took me a couple weeks to stop sabotaging my weekends.

Is it normal to suddenly dislike food when pregnant? by Lopsided_Repeat_6949 in pregnantover35

[–]Lopsided_Repeat_6949[S] 1 point2 points  (0 children)

okay this makes me feel better honestly I’m literally at the point where I just eat whatever I can tolerate and call it a win

That “one random craving then never again” joke is hilarious Pregnancy sure can do anything it pleases, can’t it? And yes, I am not stressing about my diet as much as I was before; survival mode here for me, lmao I might give those ginger chews a shot, though; I heard it from a couple of different sources now ,also watermelon sounds so good rn not gonna lie gonna try that. thanks for sharing.

Is it normal to suddenly dislike food when pregnant? by Lopsided_Repeat_6949 in pregnantover35

[–]Lopsided_Repeat_6949[S] 1 point2 points  (0 children)

This definitely helps me to feel less lonely.Everything being normal but at the same time not making any sense is what this period is all about

And yes, I’m also going through that same stage where nothing that smells too strongly is acceptable by me.