How to get enough sleep with a sedentary lifestyle?

Question

Health and computer

I spend most of the day sitting at the computer.

I consistently try to fall asleep at 11-12 pm, and wake up at 7-8. But there is a problem - even though I sleep until eight in the morning, at least until one in the afternoon - I can’t get enough sleep. That is, the amount of sleep is OK, but the quality is terrible. Every night I wake up 2-3 times.

I can't understand what is the reason. I sleep in ear plugs and a mask, with the window open (room temperature is OK). I don’t drink coffee, I don’t suffer from snoring. In the evening, I tried to go for a run a couple of times - it seemed that, on the contrary, fatigue was accumulating more strongly, so I gave it up. I limit myself to walks during the day and in the evening for 15 minutes. All displays have blue blockers.

How do you improve your sleep? What helped improve the quality?

Answer 1

Mental overstrain is compensated normally only by physical.
You NEED to exercise physically, you can destroy excess cartisol and adrenaline with a load.
For example, brisk walking (in the second pulse zone), that is, with a small load for 40 minutes per hour, this will be running at a very low pace (pedestrians will overtake you) or Nordic walking.
Fresh air: see if you have a closed window?
Sleep position - do you sleep on your stomach? Should be on back or side

I limit myself to walks during the day and in the evening for 15 minutes.

Recommended load: 40 min-1 hour 4 times a week, not just walking, but with a load (that is, or a very fast step so that the heart begins to strain and blood vessels), in addition, your day should be full of movement, everything is on foot (stairs, shop, work), after eating strictly 30 minutes (here you can just walk)
In addition, since you sit a lot - a lot of load on the lower back and front thigh (it is compressed when sitting), other muscles are overstretched (the buttock sitting is overstretched and its nervous system simply turns off, and it is important for the stabilization of the knee !!)

it seemed that, on the contrary, fatigue was accumulating more strongly

so it should be! should cut, this is the key to a good sleep
trying to fall asleep in the absence of fatigue is some kind of fiction

Answer 2

I have been living with this problem for 20 years. I have tried everything imaginable. So I subscribe to the answers.
Two ways really helped me improve my sleepiness: 1) alcohol and 2) not sleeping the previous day. I won’t recommend them for obvious reasons) I’m just stating the fact that nothing else worked.
ps and Toaster called this a "simple question"?) Yes, the whole world science cannot solve it)

Answer 3

There are two more circumstances that were not mentioned above:
1. How humid is your room. It should be 40..60%, the hygrometer is inexpensive, the humidifier, if the air is dry, also costs little money, the quality of sleep increases dramatically.
2. The best time to get up is 6 am. At first, by force, and then habitually, you get up at 6 in the morning, the regime returns to normal, at 10..11 you sleep like a log, in the morning you have a clear head. The first month is just hellish, and then you enter the mode and it's great. This is where healthy sports come in. The main thing is not to let yourself fall asleep))