>>77319572
Went through the same shit. Did studies on the public healthcare, paid myself for another one on the private sector. Private clinics are not better in my experience, just the same or even worse. Unless you go to an actual competent "sleep" doctor, which i haven't found in my area.
Results were the same on both. Same as yours, nothing to report
I do sleep better now tho, not perfect but at least i get 5-6 hours of sleep on average.
Have you looked into what you do during the day (and night) that affects how you sleep?
Unless you have a clear (non-sleep related, because almost everything that affects sleep is not directly related with sleep itself. Unless you have apnea or others) infection or pathology the problem is your circadian rythm, that is affected by diet, your gut flora, the incidence of light even how you fucking breathe. Look into it. I'd recommend you a book but it's in spanish.
Good luck my friend, it's a fucking hard journey, bad sleeps ruins your life in many ways, i hope you find a solution.

>>77319572
>Anyone got experience with sleep clinics?
my fucking problem is I get the best sleep in clinics

>>77319572
>massive fucking headaches when I wake up
caffeine withdrawl comes to mind. Does your headache go away after you drink some coffee

>>77319572
>Loud arguing screaming tweakers outside the window all night
>Constant traffic, honking, and obnoxious intentional engine revving
But as soon as the lights go out I sleep like a babby. You guys just need to learn to relax.

>>77319572
Maybe it's not you but your environment. Shitty, old, dirty air.
Open windows for 30 minutes before bedtime to get clean air. 10 is enough if you can open two windows to let air flow.

>>77319572
You could try seeing an ENT
mine found that my deviated septum and some "massive" intranasal glands (?) were leading me to struggle with breathing through my nose during sleep, leading to mouth-breathing which led to snoring and poor sleep

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>>77319626
I only drink coffee 1-2 times a week, I like coffee but I have stomach problems
Just power through the grogginess
>>77319711
I don't live in a country with clean air unfortunately, AQI ~110 year-round.
have an AC and an air purifier with an air quality monitor built in and the quality in my room is just fine though
>>77319603
I do have a routine and position that helps me sleep better but I feel like I've fixed everything that I can.
What have you done for your improvement?

>>77319714
>What have you done for your improvement?
Won't explain why but everything has it's physiological reasoning. Just research it.
Cold and sun exposure in the morning.
Always have breakfast, 1-2 hours after waking up. If you're going to skip a meal it should be dinner.
Dine while there's still daylight, if you're eating high fiber carbohydrates this is the moment.
Breathe through your nose. Consciusly, specially after 3 p.m. (the hipothalamus refrigerates trough nose breathing and it's the part of the brain that regulates body temperature, you need your body to lower its temperature in order to sleep)
EXERCISE, if you can, do it in the morning.
Take vitamin D supplements if your blood shows low or low normal levels.
Magnesium bisglicinate one hour before bed.
Melatonin, Start at 0.5 mg, don't go above 4.9mg (try a week with each dosage increasing on .5 increments)
Check your gut inflamation markers. Check your vitamins and minerals. Fix them accordingly.
Stay hydrated.
Stay away from stimulating inputs as the night approaches.
If you're overwheight, lose weight.
I'm probably missing a lot, but you get the idea.

>>77319572
If you sleep on your side get a bigger harder pillow.

>>77319572
>>77319603
Usually anons exclusively focus on biological life hacks and relentlessly look for a hard fact answer while in fact it could be that something in their lives/mind isn't going well and their body responds by being hypervigilant and releasing cortisol earlier and stuff like that

I've been slowly improving my sleep. Here's things that have helped
1. sleep in a cool room. thin blanket.
2. Get a cervical neck pillow.
3. Don't eat at least a few hours before bed

You also might have allergies. Things like dust mite allergies can fuck your sleep. Or a deviated septum. If you sleep 8 hours and still feel like shit and have a headache that's probably a sign your breathing is fucked

>>77319572
Just buy a cpap it’ll be cheaper

I have a "condition" where parts of the inner walls of my nasal passage collapse only when I lay down and the muscles relax, which made it difficult to notice myself, because in most situations I can breathe through my nose just fine. I've had some success with breathing exercises which generally improved my nasal breathing, so I get more air even when the airway is tighter. Nasal dilators also work for me. They only really solve very specific issues, but they are cheap enough to just try. Also, elevating the head helps but I find it too uncomfortable to sleep like that.

I have UARS, I'm 100% sure of it. I did a sleep study, mild apnea only on back but not on sides, but I could only sleep for the first half of my sleep as they wanted the testing gear back before 10am and I slept at around 4-5am. I had told them about this months beforehand and they didn't care in the slightest, I basically got a partial sleep study.

10 arousals an hour, but the kind that you don't realize. That was the real issue and they wanted to send me to a psychologist which I refused. I know I have either UARS or apnea, most like uars, where my body just wakes up just as the airways are about to collapse. It's worst in the last part of sleep, as that is when the muscles truly relax and let go.

Sometimes I even wake up choking. I learned not to be scared because I just know I'll eventually wake up, but choking and not being able to do anything about it fucking sucks. At least these lucid dreams confirm my suspicions.

Right now just coping with nasal dilators and doing posture related stuff during the day (like mewing). But honestly, for me I think it's either going to be jaw surgery or just using a CPAP regardless of whether I have true apnea or not.

Dust allergy? Tried changing your sheets and mattress?

>>77319572
>>massive fucking headaches when I wake up
Allergies? Try hypoallergenic pillows like latex. Dust in particular can fuck you up.

I tried literally everything until I cleaned the absolute fuck out of my room, mopped every square inch, dusted cleaned every book, the inside of my computer, the fans, vents in my room, everything. It actually improved my sleep quite a bit, but I'm still tired after 8 hours and takes me a bit to get going. I can't let my pets in my room anymore too bc of the dander and hair. Try everything in this thread, you'll sort out eventually anon.

>>77320630
This is so true, i just thought it was pretty obvious, while it really isn't. Stress causes alertness through the release of cortisol, which is exactly what keeps us awake. I also found out that after years of insomnia one of the main problems was the anxiety related to sleep itself, the "fear of not being able to sleep" and not recover. You need to let go and not care, you're not sleeping to begin with, so whatever happens, happens, the only thing you can do is improve.
It's lso true that you have to take care of your enviroment social enviroment and ruminations.
But i will say that the effect of taking care of the bodily matters or "of doing the right thing" for your biology has a soothing effect got the mind, psychologically and biologically. Mind and body are closely interrelated.

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Anyone here tried treating themselves with a CPAP/APAP machine?
I'm serious considering it, I'm really desperate for restful sleep but holy fuck these things are expensive

>>77321208
It's the same while I'm traveling, even in 2-month-long work trips. I have an air monitor running and it says the air quality is p good...