The brain functional connectome is robustly altered by lack of sleep
ncbi.nlm.nih.gov
ncbi.nlm.nih.gov
But my job as a software developer involves brain-intensive work, and when I come home after work, I work on hobby software development projects, which means my brain is working intensely whenever I am awake. That may be the stress leading to my sleep issues. But I can't give up my hobby.
All doctors want to do is put me on prescription pills for the rest of my life, and all of these prescription sleeping pills are addictive. So I have been avoiding prescription meds.
Then I discovered that magnesium supplements largely solves my problem. I hope this helps someone: If you have sleep issues try Magnesium L-Threonate. Magnesium fixed two issues for me: sleep and muscle stiffness.
I've been taking clonidine and vitamin d for stress and anxiety and I'm really annoyed with the way doctors prescribe (wrote about this a couple hours ago in this thread -https://news.ycombinator.com/item?id=10824879)
Was it a drastic change, or something more subtle for you?
I'd give this a try, because meds always have side effects.
I have to do this. I've got a zone of about an hour before my usual 11pm sleep time where if I'm programming, I will not get to sleep until around 2-3am, and the next day will be at least subpar and possibly worse. Sometimes I get so into it that I just don't notice and end up blowing past it, and I pay every time.
It's actually kind of nice to have an hour where I can read for light entertainment or watch some video content or something and do so guilt-free by even the most rigorous standards of productive time use, because I don't have anything net productive I can do in that time. In fact, budgeting entertainment into that time slot is just about the most productive use of that time.
Regularly doing sports and reading fiction (often only 15min, never less than 5) before sleeping works better for me.
But it's perfectly normal to differ here ;)
Do you take all kinds of vitamins and supplements with this cavalier, throw caution to the wind, attitude, or just magnesium because you happen to know it's tame enough? Before supplements don't always bode well with existing conditions, or even with high dosages.
Obviously almost everybody knows about coffee and has already tried many brands in their life (even by going to different restaurants or coffee shops) -- including days when they've drank several times their usual intake. Plus, they've seen countless others doing the same, even before they've started drinking themselves (e.g. their parents).
With magnesium or some random supplement? Not exactly the same case.
Watch out for the blue light coming from the screens, too.
I'm not an active practitioner of meditation, but I've been using some light mindful exercises [1] when going to bed, and it helped me falling asleep faster. It used to take me 30-45 minutes to shut down my brain; now I can do in 5-10.
Melatonin also helps, particularly when it's getting late and I'm too excited to sleep. I only take 300mcg, which is enough to make me want to sleep. But I use only as a last resort. It sometimes causes very vivid (and infrequently even lucid) dreams, and then my brain doesn't rest as much, and I wake up tired next morning.
[1] Nothing too fancy; just some tips from "Search Inside Yourself" [2]. Basically control your thoughts, empty your brain, focus on breathing, and consciously think on every muscle of your body. Rinse and repeat.
Just make sure you turn the monitor off on your laptop, or greatly dim it (https://justgetflux.com). Bright light will keep you awake.
I have also seen a big impact of turning off the electronics and reading a book[2] in bed for the last hour or so of the day before trying to go to sleep.
Lastly, if you are a loud snorer or carrying more than a bit too much weight, you might want to investigate any sleep apnoea[3] issues.
[1] https://en.wikipedia.org/wiki/Melatonin
[2] Actually, I'm usually reading ebooks, but on an e-ink display, not a light-emitting display of any sort, which is the point.
Not true. It is low levels of magnesium that can cause heart disease. See: http://content.onlinejacc.org/article.aspx?articleid=1121693
> Magnesium is also cardiotoxic and, in high concentrations, can cause bradycardia [#]. Occasionally, complete heart block and cardiac arrest may occur at levels greater than 7 mmol/L. [0]
[0] http://emedicine.medscape.com/article/246489-overview#a4
[#] a type of arrythmia
One to three pills before bed time is not going to pose any kind of risk.
I think most of us have a lot of frustrations about various things, so to me that's the first thing I would look at regarding sleep issues. The guy getting exactly what he wants sleeps well.
More specifically, I'll have trouble falling asleep and then start thinking about what's not good in my life, and I'll often sit up then and there, crack open my laptop, and take some action to at least be closer to making the thing better (writing an email to get the ball rolling, or just reflecting about ways to interpret whatever the issue). I then usually feel more satisfied and can sleep, though I may lose an hour or two doing this.
My point is take a hard look at what isn't going as well in your life as you'd hope.
I researched nutrition and genetics for many years and tried a number of supplements based on testing hypotheses I would come up with. I generally used the Linus Pauling Foundation guidance on RDA as they are annotaed with a history of how RDAs came about, whether the official RDA is optimal or not, various caveats etc.
Magnesium had a profound effect after I researched bioavailability and tried some of the organic forms. The two main ones that worked were magnesium glycinate and citrate.
I've also went through a phase of having a strong beneficial effect from high dose vitamin B12 (methyl form), which initially caused what I felt was deeper sleep but also intense nightmares; this effect wore off after a while and that might be due to correction of a deficiency.
As a new (6 months) parent, I can confirm anecdotally that lack of sleep profoundly messes with the brain. Even getting your normal duration of sleep, but punctuated with lots of short waking periods, makes it almost impossible to function in highly demanding intellectual tasks for any length of time.
And if you have any underlying mental issues (hint: you do), you better believe those are coming to the surface when you've been chronically sleep deprived for 3 months.
Long story short: for the love of all that is good, sleep well. If there's something stopping you, find a way to get help or get away for a while so you can get some real sleep. The ability to think properly comes back remarkably quickly after a good sleep.
There has to be a ratio difference for people.
Otherwise, I usually sleep 7h - 8h, and that's restful. However, I once had to endure 2 months of pain, waking up every 1h - 3h and having to walk around at night. In total, I slept 7h - 7h30 ... but felt extremely tired, I had trouble remembering words, had no energy, was confused, and found it hard to think ...
That said, I'm only 20, and I don't want to wreak havoc on my future health. Difficult stuff.
- genome (set of dna material in a cell)
- exome (set of exonic dna material)
- transcriptome (set of all messenger RNA)
- proteome (set of proteins in a cell)
- interactome (set of all interactions in a cell -- protein, small molecular, etc)
- metabolome (set of all small molecular compounds / interactions in a sample)
- connectome (set of all connections in the brain -- e.g. a wiring diagram)
etc etc
There's a Prof. named Sporns who has a lot to say about this.
// I just spent the last few days in the ICU due to the heart problems that come from lack of O2. Not fun. Seriously, get your sleep.
[1] https://en.wikipedia.org/wiki/Apnea%E2%80%93hypopnea_index