G'day Sisters and brothers. I do not know the answer so I am asking "YOU" Maybe I can get some good advice.
How do I improve the quality of my sleep? I get 5-6 hours of light sleep, 1 hour-ish of deep sleep and less of REM on average. I do not drink or smoke, I do drink about 4 cups of coffee per day but all before 3pm. I go to sleep at the same time and have a dark coolish room.
So enlighten me. How do I get more sleep. better quality?
Royce
I also have a back ground noise like a fan. That helps me stay asleep 
I do I will test it to see if it works
Boy can I relate to your post. I've always been a "good sleeper," but over the past year I've had bouts of insomnia. My PCP prescribed a low dose of Trazodone.
At first, I took a pill every night. It worked great, but I found that I felt "zombie-like" the next day. So, I slowly weaned myself off of it. But, after sleeping quite well that week, I have slept much better since (this was almost six months ago).
FWIW, these last few weeks I've been dealing with some insomnia at times. I simply found that taking the Trazodone "as needed" has been a quite helpful for me.
Hope you find peace soon! 
I weilll think about that thanks
Finish your meals before the sun goes down. Increase your activity during the day if possible.
now that is something doable
I take descafeinado coffe, is better for RRMS.
To sleep is obligatory for all, not only for MS. And dream that coranovirus will be finish.
it will be like 1918 spanish flu was, eventually it will stop
Kdali has good advice as usual, and now I'll add my 2 cents. I too am a coffee drinker, but I can't have a cup after noon or I won't sleep at all. You're a lot younger than I, so the effect on you could be different. You might try cutting back or going to decaf in the afternoon.
probably not much younger dear sister but I am going to start cutting back on my coffee
Aw, you're very kind. But I've discovered that my love of coffee is now incompatible with a full night's sleep. Yet in my youth I used to go out for coffee after night class, come home, read for a bit, fall asleep instantly, stay asleep and wake up ready to do it again. Now, coffee after noon...and I not only will not fall asleep for several hours after bedtime, but I will also have to get up more than once to pee. 'Twas a hard lesson to learn.
those were the days
🤷♀️Wish I could get 5-6 hrs of sleep!
Maybe get some noise-making fan going in your room. Drink decaffeinated coffee - sorry if this causes any feelings of intense anger, Take CoQ10? Use exercise, use sleep foods, don't nap, Limit Screen Time Prior to Bed...
Try to read Nathaniel Hawthorne's "The House of the Seven Gables".
That is my personal cure for insomnia.
I have been fighting insomnia for about 10 years now. The best thing I have found to help sleep at night is to make sure I have protein in my system like a tablespoon of peanut butter or a protein bar about 30 minutes before bedtime. You shouldn't eat much but your body can use the protein to help your digestive system while you sleep. The other thing is water. Your body actually needs more water as we age or so it seems because most of us don't usually drink enough. You want to stop eating and drinking 2 hours before your bedtime, along with the computer, phone and tablet use. The less active we become as we age the less sleep we require, so if you aren't very active during the day that might be something to look into. Don't take naps during the day if you can help it. That can be difficult with MS due to fatigue when all you want to do is sleep. That's how I usually get more than 3 hours of sleep at night. Tonight is not one of them. A bad thunderstorm woke me up and going back to sleep doesn't seem possible right now, so here I am on the computer. It was the computer or the TV, neither one is a very good choice for trying to get back to sleep. At least with the computer, I had to get out of bed. It will be easier to go back to sleep. Sometimes just walking around the house will snap me back into sleep mode. I also need background noise at night so I turn on contemporary piano music on low. It's soothing to me & helps me stay asleep. And of course, cutting back to 2 cups of coffee a day won't hurt. I had to do it & drank coffee all day long, it's doable. Good luck, I hope you find what works for you.
Thanks, very good advice I had never thought of the protein, but it does make sense
Actually ny neuro told me that.
I have to still have a fan in a cool room,i wear a mask for eyes even though I have shades, take calcium before bed or warm chicken soup.My husband snores, my dog howls...in his sleep...so the couch.Occassionally I take benedryl but always ask your doc even if it is a natural pathic solution. I turn on you tube rain and thunder...out like a light orthis is silly...storytime for kids....
