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does anyone else on fedi have non-24 hr sleep rhythms? I know me and @graf have it, and a others
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I am a mess the next day unless I get 21 hours
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@Thusnelda @rees @Xenophon @Dan_Hulson @graf What is your age range?
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@Thusnelda @Xenophon @Dan_Hulson @graf dm me if you have issues we can be sleep deprived together
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@rees @Xenophon @Dan_Hulson @graf I will do that.
Do you think it just may be possible that some of us don't need to sleep 8 hours?
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@rees @Xenophon @Dan_Hulson @graf I have a powder that mixes in water called Calm. It has magnesium in it. I think this helps somewhat, and I like the taste.
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@rees @Xenophon @Dan_Hulson @graf Yes, I've been like this for over 10 years. I'll have to try taking my melatonin a couple of hours before bed. I never have trouble falling asleep, staying asleep is my problem.
I agree with Horo, if I ever sleep 6 hours, I feel blessed.
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@Thusnelda @Xenophon @Dan_Hulson @graf >staying asleep is my problem.
1-2 hours of cardio + magnesium + not drinking liquids 5 hours before sleep is how I stay asleep
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@rees @Xenophon @Dan_Hulson @graf I think I've been taking melatonin way too late. I've taken it just before going to bed instead of hours before.
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@Thusnelda @Xenophon @Dan_Hulson @graf it's completely useless if you use it that way imo, for example I go to sleep at around 9:15, I take it at 7pm. at first when I started doing this I was dreadfully sleepy just after but unable to actually fall asleep, now I don't even notice it or get tired. I think you quickly adapt to that sophoric effect if you have a circadian rhythm disorder but for normies it's useful (god fuck normies. literally easy mode. imagine trying to fix your sleep schedule and it only takes you a few days instead of 10 years)
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@Thusnelda @Xenophon @Dan_Hulson @graf melatonin dosage isn't relevant imo. it's a hormone, and the body's secretions are like 100x the amount found in supplements. the only thing it affects is the sophoric effect that makes you sleepy in the first 30m but you get used to it in my experience. there's no upper limit for toxicity either. I would just do 1-5mg (or less) at 5 hours before your desired bed time and just track how it affects you. I have a timer on my wrist watch at 7pm every day
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@Thusnelda @Dan_Hulson @Xenophon @graf > I have a timer on my wrist watch at 7pm every day
for the record I do 1-2 hours of bright light therapy in the morning so I don't need melatonin and I'm not sure if the 7pm dosage does all that much tbh
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@rees @Xenophon @Dan_Hulson @graf Thank you very much for this info. I will have to give melatonin another chance. I have 10 mg. melatonin. Is that too much?
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@Thusnelda @Xenophon @Dan_Hulson @graf melatonin works. it acts on two recepters, type I recepters causes the sophoric/hypnotic effect that makes people tired within the 30m timeframe that they they take it. this is not useful imo. it also effects type II receptors which affect the circadian rhythm. if you take melatonin (0.3mg-1mg+) at just before the correct time (30 minutes before dim light melatonin onset) you can trick your body into early production of melatonin secretion (100-1000x more concentrated than any supplement). the tricky part is figuring out your DLMO, the easiest way being to take rectal thermometer measurements every hour until you find your core body temp to decrease lol
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@rees @Xenophon @Dan_Hulson @graf How do I know exactly when dim light melatonin occurs?
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@Thusnelda @Xenophon @Dan_Hulson @graf a rectal thermometer
https://old.reddit.com/r/N24/comments/1c47w2e/i_got_entrained_by_using_light_and_dark_therapy/
if you don't want to do that, start by taking melatonin 5-12 hours before you would normally sleep. have a sleep log so you can pay attention to when you fall asleep/wake up, then adjust dosage accordingly
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@rees @Xenophon @Dan_Hulson @graf Melatonin does not work for me. It makes me a little sleepy, but never keeps me asleep. I am hyperactive and probably that adds to my retarded sleeping pattern.
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@Xenophon @graf @rees @Dan_Hulson I'm allergic to trazadone. Scared the wits out of me the first (and only) time I took it.
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@Thusnelda @Xenophon @Dan_Hulson @graf sleep is complicated. so simple sleep aids or muscle relaxants aren't useful. not only are there multiple segments to a circadian rhythm (times before and after dim light melatonin onset) but your hormonal secretions can lag behind your actual rhythm (waking up at a constant time but your bed times change until it syncs) as well as having different lengths of rhythms (normal being 24 hr 5 minutes). melatonin can actually make your sleep worse if taken after dim light melatonin sleep onset, 99.9999% don't know how to dose melatonin properly, etc. effects of things change depending on the relative circadian rhythm, early in the cycle bright light therapy will cause phase delay effects, later in the cycle will cause phase advance effects, etc
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@Dan_Hulson @rees i do this too. will take amitryptaline and sleep like a baby for 12 no problem for a day or two then back to 28 hours in between sleeping. always helps to recharge
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the only thing i've taken that helps is modafinil. Take it before you fall asleep. I tried trazadone once and it made me black out when i woke up.
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@Dan_Hulson @rees this is how i adopted 28 hour days. just sleeping when im tired. no use in laying in bed and tossing and turning for 7 hours
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@graf @rees What happens with me I generally have 2 to 6 hours a day normally 4 and then It slowly burns me out and after a few weeks I will sleep a sound 10/12hrs for 2 days and so on
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@Dan_Hulson @graf >I generally have 2 to 6 hours of sleep a day usually around 4 hours
that sounds horrible, why do you sleep so little?
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@rees @graf Not through choice friend I have always been this way I suffer with insomnia
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@rees @graf I keep odd hours and just sleep when I'm tired but I sleep better in the day than night. I generally have 2 to 6 hours of sleep a day usually around 4 hours but it is not unusual for me to go a few days without sleep either
rees
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