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

[NichD]

Hi there, I'm a male currently at the age of 22 years old, this routine happened after the lockdown started and really kick 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".

Its been like a month I only able to sleep like 3-4 hours and slowly im getting weaker and sick. My body always feels really tense and extremely tired but yet every time I went to bed I always cant sleep at all. At some point I wanna take sleep medecine but Im scared of side effects. Since I cant sleep really well my anxiety and stressed getting worst by day. I always started to overthinking somethings, scared of unnecessary things, and mostly scared going to bed

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

[josh1245]

Hey NichD I can completely relate to this I've been feeling the same as you and my quality of sleep isn't good anymore. I'm writing this hoping to show that you aren't alone that I understand that other people understand. I've been doing online uni for a year and half and sometimes I don't know when its going to end and the the last three months have hit me hard due to the last three lockdowns Melbourne has been in. I don't have all the answers on what some solutions are or advice as I'm trying to work that out myself but just be open to friends or family people that you love and trust about what's going on and what you are feeling. I been trying to put on a brave face this part couple of months because of me having depression and anxiety for years and me thinking if i just struggle through it i wont have to burden anyone which is not the case at all. Ive been having baths and thats been helping me a lot. I just wanted to send this to You to show that your not alone and that everyone you said i relate to and that theres lots of people that are here to support you.

[The_Bro]

Hi NichD and thanks for your post!

I really do feel for you as bed is a place to look forward to, not feel scared about. I sincerely hope I can help a little with your sleep and health.

Have you tried to identify exactly what it is in your mind that you are thinking about and it stopping you drifting off to sleep? Of course this isn't always possible as our mind is an agile thing and easily flits from one thing to another without us even realising it. But if there are common and consistent thoughts maybe they can be addressed. I'd like to know that if possible.

From time to time I also find it hard to drift off, or I wake up at 3am and can't get back to sleep. Then the alarm goes off at 6.30 and I am right in the middle of a deep sleep! Incredibly annoying to say the least.

There are a few things I have tried that really worked, let me share them with you.

The first is having a daily routine - your body likes working off its own clock, and if you have a programme of things to do during the day at the same time every day, sleep can become part of this routine.

The second is exercise (you did mention this). Under lockdown exercise is permitted without a mask so you can go hard if you feel like it - running, swimming, fast walking, a gym routine at the local park etc. This always makes me feel more tired at night.

The third is not going to bed until you feel tired and find yourself nodding off in the middle or a TV programme. Straight to bed and you should sleep.

The last is relaxation drills when you are in bed. One I really like is start with your toes, stretch then relax them. Focus on nothing but your toes. Then move to your feet. Them move to your ankles and so on. All the way up your body,one small part at a time. Finish with your scalp if you stay awake this long! Do not hurry this process as you must focus on that body part and clear all other thoughts from your head.

I do hope some of this may have helped. This forum and myself are here for you, get back to me anytime, especially if you are able to nail down the very thoughts that are stopping you sleeping.

Bye for now, The Bro