Getting more sleep

Sleep is a funny thing - I want more of it, but because I never feel like there's enough time in the day to get everything done, sleep feels more like an enemy.

But I also know after I get a good nights rest (7-8 hours or more), I feel so much better than I do on the days I don't get enough (which are are most days).

Is 6 hours enough? I'm guessing not. But it's consistently how much I sleep. In 2020, after a series of really bad insomniac episodes that led to exhaustion, a friend suggested I try Trazodone.

For awhile, Trazodone seemed to do the trick. But after many months (five?), it no longer seems work. Perhaps it's time to up the dosage (I was at 50MG). But I do recall I felt pretty groggy the next morning.

Does using a Sleep Tracker help?

Static electricity in my bed... use a grounding pad? Tried 30 days with a grounding pad. No help.

I began taking some Chinese herbs at the suggestion of my acupuncturist:

She's suggested I take 4 @ bedtime. Each capsule contains:

They definitely knocked me out, but did help me get back asleep when I wake up in the middle of the night. Falling asleep is never the problem. It's staying asleep.

If you want to try it, I found something similar on Amazon: Zizyphus Sleep Formula.

My friend Mark who's a doctor gave me this advice:

Let's get to the root of the problem. The inability to stay asleep is ubiquitous in western cultures like the United States. There is too much on our plates that we have to deal with every day. The solution lies in identifying the stressors and eliminating them as much as possible. That is sometimes difficult to do. If I were you, I would take a blend of valerian root, passiflora, and magnesium. Also, about 3 mg of melatonin an hour before bed.

I hope this helps.

I do meditate daily for at least 20 minutes, and usually my heart rate date (from my Whoop) mirrors my sleep. So add in 20-30 minutes and I'm actually getting more like 6.5 hours on most days.

Q. Is my lack of sleep due to my need to know everything? If so... try letting go of the need to know. Remember this mantra: What's important now is all that matters, what's important later will reveal itself in time.

What I'm current reading/watching about sleep

Can what you eat effect your sleep?

Recommendations (2-3 hours before bedtime):


Magnesium is essential for supporting brain health and memory. It may be especially important for you as it helps normalize BRAIN CELL SIGNALING by slowing down how rapidly calcium flows through the voltage gated calcium channel.

How much magnesium should you consume?

The recommended daily intake of magnesium ranges from 80mg to 410mg for children and 310mg to 420mg for adults. Unfortunately, the diets of many people in the United States provide less than the recommended amounts of magnesium.

What foods have higher levels of magnesium?

You can get the recommended amount of magnesium by eating a variety of foods including legumes, nuts, seeds, whole grains and green leafy vegetables (such as spinach). Fortified breakfast cereals and other fortified foods as well as milk, yogurt and some other milk products are also good sources of dietary magnesium.

Magnesium supplements

Magnesium is available in multivitamin-mineral supplements and other dietary supplements, but comes in many different forms for different uses. The forms of magnesium in dietary supplements that are more easily absorbed by the body are Magnesium citrate, magnesium aspartate, magnesium glycinate, magnesium gluconate, magnesium lactate, magnesium malate, and magnesium chloride. Magnesium gluconate should be taken with a meal; other forms can be taken on an empty stomach. Read More.

For additional information on how to increase your intake of magnesium, visit National Institute of Health.

Sleep Latency Test - Are you Sleep Deprived?

What's interesting to me is the survey that 40% of the people regularly get less than 6 hours sleep per night. That's me!

Additional Reading

Can the right music help you sleep?

A self-prescribed sleeping pill of sound?

Sleep Music for Amazon Prime Members

There's also a 6+ hour playlist available to prime members.

Sleep Music on Bandcamp

Sleep Music on Soundcloud

Sleep Music System · Natural Sleep - Warm and Relaxing Music for Sleep Insomnia. Soothing Music for Sleep with Relaxing Nature Sounds. Relaxing Music Sleep and Background Music. True Nature Sound to Help You Sleep

Sleep Music System · Baby Sleep (Soft Piano Music to Sleep Like a Baby)

Sleep Music System · Deep - Music for Profound Relaxation to Help you Sleep. Serene and Peaceful Music for Insomnia Help and Stress Relief. Natural Sunds Sleep Aid with nature Sound Effects

Sleep Supplements

An ever growing list of recommendations from friends & colleagues. Hopefully one of these works for you!

Sleep Diary

Resources & Further Reading