My usual sleeping habit is around 4-5 ( snooze) hours... what to do to have better sleep.?.... tried reading, late night workout... still did not work...
Quote from: Tmar27 on March 04, 2017, 12:30:24 AM
My usual sleeping habit is around 4-5 ( snooze) hours... what to do to have better sleep.?.... tried reading, late night workout... still did not work...
Make yourself comfortable by changing your sheets and blankets at try mo din ibahin ang ayos ng kwarto mo. Take a shower then drink warm milk. Pag okay na, make sure i-clear mo utak mo. Wag ka muna mag isip ng kung ano ano. Tell yourself that your body needs to sleep and you deserve to take a rest. And lastly, pray. Works for me.
I jack off just right before I sleep. Masarap tulog ko. Plus it releases the so-called "happy hormone", serotonin. Works for me all the time.
Any weird into, classmate ko nagbigay ng idea na 'to. Hahaha.
Jacking off s good. Besure to clean up before going to bed
Always with tissues, by the bed. xD
Bad habit ko mag jack off para mag induce ng sleep. Looking for alternative ways to have good sleep ~
Don't do late night workout lalo na kung running - mas hyper ka kasi after. Kung buhat naman, sakin minsan nagwowork kahit mga 930pm ako matapos.
Reading is okay, as long as hindi sa mobile phone or iPad - but di rin sya nagwowork minsan lalo sakin na may anxiety.
I suggest:
1. Clear up your mind - tulad ng sabi ni emerson sa taas. Have at least 5minutes sa isang araw na mag-meditate ka to clear your mind. Make it as an exercise sa day para di ka mahirapan pag matutulog ka na.
2. Don't use your phone. - lalo mawawala antok mo...
3. Try drinking fresh milk before bedtime. This works for me most of the time.
4. Try not to drink caffeine drinks 10 hours before your bedtime. Inadvise to sakin ni doc lalo na may sleeping disorder ako.
5. Be consistent - regulate your body clock. If 10pm ang bedtime, make it a habit na by 10pm nakahiga ka na, although ngayon mahirap lalo na laging traffic.
6. Warm shower before bedtime. Gi-try ko before pero di nag work pero try mo pa rin. Haha.
7. Erase your worries. If may pumapasok sa isip mo na dapat mo gawin the next day or di maalis sa isip mo, isulat mo para di mo na isipin after.
Based from experience yan dahil may sleeping disorder ako until now. Pero namamanage ko na unlike before na kailangan ko pa ng antihystamine para matulog.
Quote from: stirring_rod03 on April 13, 2017, 01:41:06 AM
Always with tissues, by the bed. xD
kahit anong pampunas will do. LOL
Quote from: bugnutin99 on December 15, 2017, 09:16:16 AM
4. Try not to drink caffeine drinks 10 hours before your bedtime. Inadvise to sakin ni doc lalo na may sleeping disorder ako.
Based from experience yan dahil may sleeping disorder ako until now. Pero namamanage ko na unlike before na kailangan ko pa ng antihystamine para matulog.
yow how did you know may sleep disorder ka? did you go straight to a specialist?
Quote from: jackxtwist on January 10, 2018, 10:56:24 PM
yow how did you know may sleep disorder ka? did you go straight to a specialist?
Nagpaconsult ako before sa doctor ko (nung nightshift pa schedule ng work ko about 6 years ago) and he confirmed it. He talked about the sleeping cycle, patterns, etc. Yun yung natatandaan kong sinabi niya sakin before.
After ko umalis sa company na yun and bumalik sa normal na schedule, nabawasan siya pero di siya totally nawala even up to this date. I was recommended to consult na to a Sleep doctor para malaman if kailangan mag-undergo sa sleep test - which I doubt na necessary for my case. Tingin ko need lang na i-regulate ulit yun sleep ko though I'm already trying to do it for the past months.
put bawang under your pillow.
Quote from: bugnutin99 on December 15, 2017, 09:16:16 AM
Don't do late night workout lalo na kung running - mas hyper ka kasi after. Kung buhat naman, sakin minsan nagwowork kahit mga 930pm ako matapos.
Reading is okay, as long as hindi sa mobile phone or iPad - but di rin sya nagwowork minsan lalo sakin na may anxiety.
I suggest:
1. Clear up your mind - tulad ng sabi ni emerson sa taas. Have at least 5minutes sa isang araw na mag-meditate ka to clear your mind. Make it as an exercise sa day para di ka mahirapan pag matutulog ka na.
2. Don't use your phone. - lalo mawawala antok mo...
3. Try drinking fresh milk before bedtime. This works for me most of the time.
4. Try not to drink caffeine drinks 10 hours before your bedtime. Inadvise to sakin ni doc lalo na may sleeping disorder ako.
5. Be consistent - regulate your body clock. If 10pm ang bedtime, make it a habit na by 10pm nakahiga ka na, although ngayon mahirap lalo na laging traffic.
6. Warm shower before bedtime. Gi-try ko before pero di nag work pero try mo pa rin. Haha.
7. Erase your worries. If may pumapasok sa isip mo na dapat mo gawin the next day or di maalis sa isip mo, isulat mo para di mo na isipin after.
Based from experience yan dahil may sleeping disorder ako until now. Pero namamanage ko na unlike before na kailangan ko pa ng antihystamine para matulog.
Wow! Very nice! Binasa ko talaga lahat hehe. Everything is noted. Haha salamat
jack off lng
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Quote from: EdRobinson on March 14, 2018, 08:47:49 PM
Wow! Very nice! Binasa ko talaga lahat hehe. Everything is noted. Haha salamat
Nawa'y nakatulong. Hahaha
Drink chamomille tea and dont think too much.
Quote from: bugnutin99 on March 20, 2018, 08:35:08 PM
Quote from: EdRobinson on March 14, 2018, 08:47:49 PM
Wow! Very nice! Binasa ko talaga lahat hehe. Everything is noted. Haha salamat
Nawa'y nakatulong. Hahaha
Nakatulong upang makatulog indeed! Hahaha salamat salamat
GP ba to? I consulted twice different GPs sabi nila nangangarap lang daw akong may sleep disorder. hahaha
There's a clinic in QC I talked to years back nalimutan ko lang name they said I have to get a referral from GP and have to run some tests pa.
Back to topic:
1. Use blue light filter on your electronic devices. Research has shown that exposure to blue light at night impacts melatonin balance causing sleep imbalance. I use f.lux on my ubuntu and twilight on my phone. yung native na blue light filter ng samsung is yellowish. yung twilight is reddish. experiment.
These apps will ask for your location so that blue light filter kicks from sunset. Helpful din ang app kasi I realized how phone-dependent I am. Like I can't bear using a phone that's got a reddish screen. So aside from reducing blue light exposure, pati phone tinkering at night ko nabawasan din.
2. Download meditation apps. Or search in youtube sleep meditation. Super oks.
Quote from: bugnutin99 on January 11, 2018, 03:53:09 PM
Quote from: jackxtwist on January 10, 2018, 10:56:24 PM
yow how did you know may sleep disorder ka? did you go straight to a specialist?
Nagpaconsult ako before sa doctor ko (nung nightshift pa schedule ng work ko about 6 years ago) and he confirmed it. He talked about the sleeping cycle, patterns, etc. Yun yung natatandaan kong sinabi niya sakin before.
After ko umalis sa company na yun and bumalik sa normal na schedule, nabawasan siya pero di siya totally nawala even up to this date. I was recommended to consult na to a Sleep doctor para malaman if kailangan mag-undergo sa sleep test - which I doubt na necessary for my case. Tingin ko need lang na i-regulate ulit yun sleep ko though I'm already trying to do it for the past months.