Another thing that really helps is going to bed at the same time and getting up at the same time every day. Your body will adjust to the regular schedule and will program itself to start shutting down and then gearing back up at the same times every day. (I'm fascinated by the subject of sleep and have read many books and articles on the topic.) Good luck, though! And congrats on recognizing it as a crucial component of fitness!
Yeah this is so, so important.
You need routine, the best thing for sleep is routine.
Have never been bothered to go in for a full on monitored sleep appointment about it, just gone through the whole sleep journal thing countless times and DSPS is what they think I have. I've been referred to get a sleep test done but don't really see the point.
Tried stacks of different sleeping medications (all suck) but never had prescribed melatonin, just the vitaminy type which I agree does nothing.
TBH I've just learnt to work around it, struggle through a couple tired days at work and from time to time take a little kip under my desk at lunch if I can't bear it.
Have you had much luck changing your condition after the sleep test? I've always just thought of my sleep pattern as an unfixable issue which is why I've never gone. Seems pointless to confirm I have something when I feel like nothing will or can be done about it anyway
Yeah I get about 6 a lot of nights as well, 7 is probably my maximum during the week with a good 8 or 9 hours on the weekend.
But I do know that I used to have insomnia (I also to get that thing where you wake up but you can't move your limbs) anyway I didn't actually sleep well until I got a job and HAD to have decent sleep to perform the next day.
How I did it was I went to bed at the same time and even if I wasn't tired still did it and it's paying off now, but I'll be honest it took a good 2 years.
The other thing is, stuff like when you eat dinner, what you eat for dinner, your last coffee,stress, watching tv and computer....all these things contribute to how you'll sleep and it's all very individual.
But for better quality of life people should aim for at least 7.