This started in another thread but I think deserves it's own discussion. We've done it from time to time but this sort of thing always needs an update. Anyway we all KNOW how important sleep is to recovery and health. So how do you get to sleep? Stay asleep? What is your sleep schedule like? Where do you sleep or what pre-bed habits help you get rest? Any of us here ACTUALLY get 8hrs of prescribed rest a night?
Just to get started...
In another thread Wiggy brought up Binaural tracks and another poster supplied a cool link:
http://www.jetcityorange.com/binaural-beats/
Naturally occurring supplements:
Tryptophan
ZMA (Zinc, Magnesium, B6)
GABA
Melatonin
Valerian Root
Tryptophan and magnesium for supps. Static stretch for about 30 minutes in the dark before sleeping. Make sure the room is pitch black. You will sleep well.
And yes, I sleep 8 hours.
I probably don't get the full 8 hours a night and ideally I would have 9.
I have a blackout blind and read for 15 mins to make myself drowsy before sleeping. Sometimes light music helps. I'm too wired and struggle to sleep if I watch tv or go on the computer directly before bed.
I normally wake up because of a full bladder rather than the alarm going off, and then I can't fall asleep again after peeing!! I need to stop drinking so much water in the evenings, and take my casein shake earlier, but training in evenings makes this difficult.
Interested in what others have tried and do... 
In. Unfortunately, I've gotten used to using ambien. 
Look up autogenics...great for falling asleep. Mental bodyscan works very well too...focus your attention on your left foot for 2 breaths, then your right, then your left ankle and so on until you get through your whole body or fall asleep. You probably won't make it more than halfway before dropping off.
wasn't there a thread on this just a few days ago?
anyways, tryptophan, melatonin (same as tryptophan in terms of biochem really, trypt being a precursor for melatonin) and/or "bed time" teas with valerian root, lemongrass, chamomile etc
Woke up after 7 hours needing a pee and kept one eye closed while I fumbled to the bathroom. Managed to fall asleep pretty soon after so thanks Leigh.
What position do you go to sleep in and do you think there is an optimal position? I prefer to be on my side and normally have one hand cushioning my head. I feel uncomfortable trying to sleep on my back or front.
Jacks Wasted Life - Look up autogenics...great for falling asleep. Mental bodyscan works very well too...focus your attention on your left foot for 2 breaths, then your right, then your left ankle and so on until you get through your whole body or fall asleep. You probably won't make it more than halfway before dropping off.
Thats interesting.. I'll have to try this
In
Agree with most of the above, also...
Keep room temperature between 65-68 degrees. The body naturally cools itself down before sleep, so a warm bedroom can inhibit your ability to fall asleep quickly.
No caffeine within 5 hours of bedtime. Pretty much a no brainer, but many people still dont follow it. Even something like a diet pepsi a couple hours before bed often throws me off.
ArthurKnoqOut - wasn't there a thread on this just a few days ago?
anyways, tryptophan, melatonin (same as tryptophan in terms of biochem really, trypt being a precursor for melatonin) and/or "bed time" teas with valerian root, lemongrass, chamomile etc
Taking supplemental tryptophan is not the same as taking supplemental melatonin, which i think your post implies.
vermonter -it's not. I meant that it's a precursor. sorry if my post was misleading in that regard :)ArthurKnoqOut - wasn't there a thread on this just a few days ago?
anyways, tryptophan, melatonin (same as tryptophan in terms of biochem really, trypt being a precursor for melatonin) and/or "bed time" teas with valerian root, lemongrass, chamomile etc
Taking supplemental tryptophan is not the same as taking supplemental melatonin, which i think your post implies.
Interesting thread.
I don't need anymore than 7.25 hours per night. If I can in good shape and eating superclean, that tends to go down to 6.75 or slightly less. Only time I will sleep more than 7.25 hours is if I can totally out of shape and start doing long runs, then I will go up to 8 or slightly more until I adjust.
I try to fall asleep and wake up at the same time but it's a natural habit I got out of but I am getting back into. Only time I have trouble sleeping is if I havent been busy enough to burn my mental energy and my mind won't shutdown.
Once I am awake, I am awake for the day. I can't take naps during the day or I will feel groggy for the rest of the day.
No fluids 2.5 hours before bed. If I am not eating carbs, I am go a bit closer as my body doesn't hold water as easily.
1 episode of Bob Ross before bed. Works like a fucking charm but then my body clock would get me there anyway.
I recently attended a joint mobility certification program and one day we had a lecture from a nutrition expert.
He was explaining to us the importance of sleep cycles in production of certain hormones ( growth hormone, antipidectin).
He said one of the best things we can do to ensure a quality sleep is avoiding electronics 1 hour before bed.
The theory behind it, is that the artificial light produced from electronics ( TV, phone etc..) tricks our mind into thinking it is daytime and that we should be awake. This causes us to not to be able to sleep or prevents us from having quality sleep.
Worth a shot IMO.
itisasitis is right actually. I definitely abide by this although I usually read my nook prior to bed.
In
itisasitis - I recently attended a joint mobility certification program and one day we had a lecture from a nutrition expert.
He was explaining to us the importance of sleep cycles in production of certain hormones ( growth hormone, antipidectin).
He said one of the best things we can do to ensure a quality sleep is avoiding electronics 1 hour before bed.
The theory behind it, is that the artificial light produced from electronics ( TV, phone etc..) tricks our mind into thinking it is daytime and that we should be awake. This causes us to not to be able to sleep or prevents us from having quality sleep.
Worth a shot IMO.
Does this include like lamps? Like reading and shit?
Leigh - My mask has arrived - I shall test it tonight <img src="/images/phone/droid.png" alt="Phone Post" border="0" style="vertical-align:middle;"/>
I just cut the sleeves off of a black t-shirt and use one of them for a mask, works perfect.
Hot shower, foam roll and stretch helps me sleep.
Leigh - Good idea. Probably works better than my mask. Its ok, but doesn't fit to my face that well and is quite stiff, so light can get in. Also, it feels ok but must piss me off in the night cos I've tried it twice now and its always on the floor when I wake up
Yeah I know what you mean, the t-shirt sleeve fits snug and after you get used too it, you don't even know its there.