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 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?

[Kram21]

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.

[Learn to Fly]

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.

[Summerinvincible]

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.

[NichD]

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!

[NichD]

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!

[Summerinvincible]

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

[Keeeks84]

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

[Learn to Fly]

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.

[NichD]

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!