topic Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?) in Depression

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

NichD — Sat, 14 Aug 2021 09:46:29 GMT

Hi there, I'm a male currently at the age of 22 years old, this routine happened after the lockdown started, and really hit my anxiety and depression in the early of July.

During the lockdown, I feel like I'm being trapped at home. I lived alone where I have no one to talk to, usually I always go out and work before lockdown happened. Now, I only spent my day at home for about 2 months where I have no one to talk to and spent my time mostly on my computer and phone. Every night when I go to bed, I just can't sleep at all I tried many things, for example, taking sleep vitamins, exercise, meditation but it not helping me out when I tried to sleep. This makes me feel so stressed out during night time when I go to bed my mind always thought "it's another night I won't be able to sleep again".

It's been like a month I've only been able to sleep like 3-4 hours or even less and slowly I'm getting weaker and sick. My body always feels really tense and extremely tired but yet every time I went to bed I always can't sleep at all. At some point, I wanna take sleep medicine but I'm scared of side effects. Since I can't sleep really well my anxiety and stressed getting worst by day. I always started overthinking some things, scared of unnecessary things, and mostly scared of going to bed.

Does anyone have advice or solutions about this, how I can get back to sleep normally?

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

Kram21 — Sat, 14 Aug 2021 10:11:19 GMT

Have you tried music ? No screen time for an hour before bed time. I have gone from 4 hours sleep a night to 16+.

Wish you well it is not good to feel like that.

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

Learn to Fly — Sat, 14 Aug 2021 10:27:25 GMT

Hi NichD,

Thanks for your post here. I was actually thinking about sending a similar one, asking people for their sleep strategies.
I have been suffering from insomnia for years now. Some nights are better, most of them worse. I fall asleep fairly ok but then wake up after around 3hrs and can’t go back to sleep. In the past I have been stressing out about it but that only made the things worse. I have always read books and found Kindle useful in this situation. Its light works differently to a mobile and does not disturb or stimulate the brain. You can also adjust the brightness.
I try to read something light but interesting enough to ease the torrent of my thoughts. At 1am in the morning they can be ridiculous and so difficult to contain. Reading helps me stop thinking and slowly ease me to sleep. This process might take an hour, or two, or three. Not ideal but I am also not too keen on starting on meds. Besides, I tried one or two in the past and there was no difference.

In addition, I try to exercise every day and get plenty of fresh air in my bedroom. Prefer it cooler or even cold.

These are sort of “home made” remedies. You might want to consider, however, if not to visit a GP to discuss your situation as everyone is different and what works for one might not be so good for others.

Feel free to chat to us here any time you feel that anxiety gets the better of you. There is alway somebody here, ready to listen/read and respond. You are not alone.

Look after yourself.

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

Summerinvincible — Sat, 14 Aug 2021 10:30:23 GMT

There’s a channel on YouTube I regularly use by a guy called Jason Stephenson. He’s Australian (so no annoying American voices) and he does hundreds of different guided sleep meditations. These help me to sleep a lot - put them on as you’re going to sleep.

I also recommend a YouTube video on box breathing - search for 10 Minute Box Breathing by Feeling Healing.

Try and get off your phone a few hours before bed too as the blue light can keep you awake. Hope this helps.

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

NichD — Sat, 14 Aug 2021 10:37:33 GMT

Hi Kram21, Thank you for your reply.. I did several things related to music, I tried listening to lofi but seems not really working for me. But you are right, I prolly need to reduce my screen time because every time I can't sleep I always reach out for my phone which makes things worst. I ordered some books today so I can read them when I go to bed. Hopefully, this will turn out well!

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

NichD — Sat, 14 Aug 2021 11:04:18 GMT

Hi Learn to Fly,

Thank you for sharing your experience and solutions. You are absolutely right, I feel like I always overstressed about my sleep habits. I figured it out that every night I always staring at the clock and the more I think about it the worst it gets me. And also I have trouble with my screen time because every time I can't sleep I always reach out to my phone. Reading a book sound like a really good idea and I heard it help you fall asleep faster. I ordered some books today hopefully it turns out really well!

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

Summerinvincible — Sun, 15 Aug 2021 07:41:28 GMT

Not sure if you saw my post above but I listed some suggestions for you. Cheers

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

Keeeks84 — Sun, 15 Aug 2021 08:57:17 GMT

Hi Nich,

Lockdown is hard! Especially when you live alone. I also live alone and am in lockdown.

Try rooibos tea. That makes me so sleepy and I have it every night. It's caffeine free and tastes good. I also put meditation music on spotify and put a sleep timer on it for 30 minutes and I tend to fall asleep in that time.

I've had a few sleepless nights in lockdown and for me that helps. I hope it helps you too xx

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

Learn to Fly — Sun, 15 Aug 2021 09:55:28 GMT

Hi NichD,

Try whatever you find interesting and/or useful and let us know if and what works for you. I am keeping my fingers crossed for you.

Have a peaceful night, full of healthy and restful sleep.

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

NichD — Mon, 16 Aug 2021 12:31:07 GMT

Hey Summerinvicible,

Thank you for your reply, in the past 2 days I've been sleeping very well because all of you guys seem really care about me! It makes me feels like I'm not lonely anymore. all of your advice helped me a lot and I'm really grateful because of that. Thank you Summerinvicible! Hope you have a lovely day!

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

NichD — Mon, 16 Aug 2021 12:50:25 GMT

Hi Keeeks84

Thank you for your reply, lockdown has been absolutely terrible for me especially because I live alone. I never heard about rooibos tea before! I look it up on google it seems that is said to have a soothing effect. I would definitely give it a go and hopefully, it can help me with my sleeping problem! Thank you.

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

Keeeks84 — Sat, 21 Aug 2021 08:47:31 GMT

Hey NichD,

Have you had a chance to check out the rooibos tea yet? I tend to have 2 cups a night and sleep really well.
I live alone also and it is very hard. I asked NSW health if i was able to live with my family during lockdown and they said that I could. Is this something you could do?

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

Sasquatchion — Tue, 24 Aug 2021 05:32:06 GMT

Hello NichD, I am also a male of 22 and have similar sleeping problems.

Unfortunately I cannot give much advise in terms of actually getting to sleep consistently, as I have been prescribed medication from from psychiatrist that assists in both my depression and inability to sleep (it makes me extremely drowsy). However, in the times when I have not been on my medication I found that applying the blue light filter on my phone (most modern Android or Apple smartphones should have this in their settings) greatly helped as it made my screen not as bright.

I find that music does not assist me in sleep, however I have turned to listening to a variety of video essays on YouTube (to the point where I am one of the few with a YouTube premium subscription, just so I can keep them downloaded on my phone). I find the voice in the background quells the voice in my head more than music does. I'm therefore not thinking about how little sleep I'm getting, but instead concentrating on the essay being spoken in my ears and then I usually find myself asleep.

Nevertheless it doesn't hurt to give it a try and please remember even if you feel alone at home, there are plenty of us all in the same situation (I also live alone and am in NSW lockdown). Stay strong, we're in this together!

Cheers,

Sasquatchion

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

white knight — Tue, 24 Aug 2021 06:35:20 GMT

Hi,

Lots of replies here which is great.

Here is a link-

https://www.beyondblue.org.au/get-support/online-forums/staying-well/a-good-nights-deep-sleep---sleep-apnea-and-cpap

TonyWK

Only able to sleep 3-4 hours during lockdown/everyday.. (Any Solutions?)

Learn to Fly — Sun, 05 Sep 2021 10:27:05 GMT

Hi NichD,

How do you still these nights? Has anything improved for you?

Take care.