Need to sleep!!

[Sash978]

Hey everyone,  I am currently in a rut.  I am struggling with sleeping. Last night I got to sleep at 6.30am tonight so far it's 3am, I am going to the doctor to see if I can get something to help me sleep.  I can't. Keep sleeping all day or forcing myself to stay awake when the alarm goes off. Please help 

[JessF]

Hello Sash, it can be very upsetting when our sleep gets out of sync. Even though it's during the day, are you able to sleep when morning does roll around?  Or do you find that you just get a couple of hours and then wake up again?  It's a good idea to go to the doctor, but hope you can answer this because there are some things you can do to try and help you sleep better.

[AGrace]

Hi Sash,

Completely empathise with you, I went for 3 months sleeping on average 2 hours a night, and part of that was whilst taking sleeping tablets. My Dr is trying to wean me off the tablets now so there's a few things that im doing to help continue the sleeping patterns ive started. Some of these you may already be aware of.

Set a regular routine and try to avoid breaking this on weekends

Try not to get agitated if you cant sleep, instead get out of bed and do a really boring task, reading, watching the news, counting. Our circadian rythyms work in 20 minute cycles, so try falling back to sleep 20 minutes later.

Avoid caffeine, sugar, cigarettes, alcohol and other stimulants (including electronic gadgets) a few hours before bed

Reduce fluid intake before bed time

Only use your bed for sleep and sex

Keep the lighting in your room soft and warm, check the temperature of the room

Listen to a meditation app just before bed, or have a warm bath

Well, I do hope you can get some sleep soon, and hopefully your Dr can give you something to start with.

AGrace

[Sash978]

Hey

Jess: I do eventually fall asleep but I struggle to wake up.  Unless I have to get up I won't do it.  It is very frustrating, I just want to sleep like a normal person.

AGrace: thanks for the advice, I have an oil burner going and I play on my iPad til I fall asleep and I do this every night.  It has only been the last week or two that I have been having trouble but I am getting fed up, I want to be able to go to. Sleep at 9.30-10 and wake up feeling great.  I do find having a hot shower helps me so I might do that.  

Thanks again sash

[InBruges]

Hi Sash,

I had a very similar problem about a month ago now. All I can say is hang in there, it gets better!

For me bed had become a place of dread, associated with not sleeping, frustration, anxiety, etc etc. You need to change that. 

For me sleeping tablets helped. The doctor prescribed it to me after about a fortnight of little to no sleep. When taking it my nights still weren't ideal sleep. What it did do however was just calmed me right down so bed was a place to enjoy. Sleepers can be quite addictive though, so I weened myself off it slowly. 

Anyway basically what I'm trying to say is that you need to think of bed as an amazing place and not associate it with negative thoughts.

It's a lot easier said than done (I know this for sure) but getting out of bed when you can't sleep is the best thing to do as well. And challenge your thoughts too! When you get up and you can't sleep think to yourself "Yes! More time to do things I want to do!". 

I hope this helps atleast a little, because I empathize completely with your situation and understand how it feels. Just hang in there and try not to dwell on it too much