Insomnia
Xiao_Ya_
Posts: 495 Member
Hello everyone!
I've always been a late sleeper, and I know that it isn't very helpful when it comes to weight, mood, and overall health. The earliest I can fall asleep is around 3am, and I typically fall asleep anywhere from 3am to 6am. This wouldn't be a problem if I could sleep in late, but I automatically wake up at 6:27am every morning. I try to limit screen time before bed, but sometimes it's unavoidable. I also try to have limited distractions and set a routine, but somehow, I can't make myself sleepy. Unfortunately, I cannot nap in the day because even though I may be tired, I'm not sleepy.
I'm tired on a lot of days, although I've gotten used to functioning "efficiently" on 1-4 hours of sleep. For the time being, I don't mind at all as I can function just fine, I think, but I think it would be an unhealthy habit to sustain in the long run. If anyone has any suggestions, I'd be grateful to hear.
I've always been a late sleeper, and I know that it isn't very helpful when it comes to weight, mood, and overall health. The earliest I can fall asleep is around 3am, and I typically fall asleep anywhere from 3am to 6am. This wouldn't be a problem if I could sleep in late, but I automatically wake up at 6:27am every morning. I try to limit screen time before bed, but sometimes it's unavoidable. I also try to have limited distractions and set a routine, but somehow, I can't make myself sleepy. Unfortunately, I cannot nap in the day because even though I may be tired, I'm not sleepy.
I'm tired on a lot of days, although I've gotten used to functioning "efficiently" on 1-4 hours of sleep. For the time being, I don't mind at all as I can function just fine, I think, but I think it would be an unhealthy habit to sustain in the long run. If anyone has any suggestions, I'd be grateful to hear.
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Replies
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I wish I had solid advice for you. I had a similar problem to you. Couldn't fall asleep at night but also couldn't nap during the day (unless on a bus lol). I finally had to go to the doctors and get something to help me sleep.
I tried no screens, set bed time, set wake up time, exercise in the morning, sleepytime tea, reading, dark room, cooler room, no caffeine after 12pm, nothing but sleep and sex on my bed/in my room, no food 2 hours before sleep, a small snack before bed, warm milk, rain sounds, forest sounds etc.
I swear I tried everything. I have to take pills and listen to Bob Ross to be able to sleep properly. Make sure you've tried everything I've listed above.
I do recommend Bob Ross on YouTube. He is a painter who has such a calming voice. Even the painting sounds are calming and relaxing!
Good luck!3 -
As someone who also is (usually) perfectly functional on small amounts of sleep I feel you!
Working out has definitely helped me fall asleep faster.
I also take a tylenol or motrin pm (the generic ones) and that helps more than anything. Typically takes anywhere from 1-2 hours to kick in. actual sleep aids, tend to make me feel like crap in the morning.
For me (everyone is different) having the tv on at a volume you almost cant hear, on shows I've seen 1000 times, also helps. forensic files is my show. I've seen them all, many times over, so only hearing every 3rd word makes no difference to me.
Make sure the room is a good temperature for you
Clean fresh bedding can help make you get/feel more comfortable
routine can help set 'the mood'. For us, we go into our room around 7 / 730. We watch an episode of whatever we are binging (currently blacklist) hubby falls asleep right after that (many times before its over lol), and I either go to sleep as well, after, or stay up and watch another show while playing a stupid game on my phone for a bit. Once I feel my eyes wanting to stay closed, I slip down further in bed and turn on my sleep show. LOL
finding what works for you is the key. i hate taking something to help sleep but if I don't my mind wont shut up and ill be up until 2 am. 5 am comes early on a farm LOL
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I got the absolute cheapest weighted blanket I could find on amazon, figuring no harm done if I hated it.
I slept better the first night with it. For some reason the weight helps with my joint aches, and since my joints don’t ache as bad, the tossing and turning to get comfortable is way reduced. It’s also very comforting to have that weight on me. I think it’s similar the effect a thunder vest has on dogs.
Cons are you cannot throw them in the washer, and if you do need to turn over, it can be a major production- although part of that is the pillow between my knees. I also worry what will happen if evil cat sinks his claws into it and since glass beads skittering in ever direction. I keep it folded and over the bed rail during the day because he likes to sleep on it otherwise.
I got the 15 pound twin size, which was enough for my side without disturbing my husband.
As it turns out, the cheapest one has been perfectly adequate.3 -
springlering62 wrote: »I got the absolute cheapest weighted blanket I could find on amazon, figuring no harm done if I hated it.
I slept better the first night with it. For some reason the weight helps with my joint aches, and since my joints don’t ache as bad, the tossing and turning to get comfortable is way reduced. It’s also very comforting to have that weight on me. I think it’s similar the effect a thunder vest has on dogs.
Cons are you cannot throw them in the washer, and if you do need to turn over, it can be a major production- although part of that is the pillow between my knees. I also worry what will happen if evil cat sinks his claws into it and since glass beads skittering in ever direction. I keep it folded and over the bed rail during the day because he likes to sleep on it otherwise.
I got the 15 pound twin size, which was enough for my side without disturbing my husband.
As it turns out, the cheapest one has been perfectly adequate.
Id love one, just to try it if nothing else, but I cant have anything 'non washable'. Im allergic to our cats and dogs, so they don't sleep on the bed with us, but they DO get on it during the day (mainly a cat). I have to change my bedding at least once, and sometimes twice a week to cur down on the dander. not to mention every once in a while, the dogs get the zoomies after coming in and jump up on the bed, leaving behind wonderful stains. LOL1 -
I have a different type of insomnia (sleep interruption), but the only thing that gave me meaningful improvement was a limited course of hypnotherapy by a credentialed psychologist (whose practice was not exclusively hypnosis, BTW).
I tend to be a skeptic about hypnosis, but I was *desperate*. Every single night, I was waking up roughly every 90 minutes approximately (went back to sleep within moments, just time to check the clock maybe), had been for multiple years at the time, had tried everything** I could come up with (without success) already. I was exhausted, because I wasn't getting into the necessary sleep stages to be fully rested.
It's been a few years, but I believe it was 6 sessions (might have been 7). The first session was an interview, for her to understand my problem, and learn things about me that she could use during the hypnosis (it didn't feel particularly privacy-violating or intrusive, though of course I expected personal questions about things like anxieties or life experience).
The following sessions, I would lie on the couch with my eyes closed, and she would speak. Most often, after a short time, I lost focus on specifically what she was saying (it was clearly structured to cause that). I don't know whether I fell asleep or not, but I always was back instantly when she ended the session.
Each session, she recorded what she'd said (except the "done, wake up" part), and gave me the recording. I was to play it every night when I was in bed and ready to sleep, until the next session. (IIRC, they were every 2 weeks.)
When all of the sessions were complete, she told me I could use the recordings as needed in future, for any number of days, but should always use each for the same number of days, and in the original order.
By the end of the sessions, my first sleep interval had increased to 3 hours-ish most nights, and 5 hours-ish some nights. That may not seem like much, but it made a *huge* difference in my quality of life.
I expect to get a bunch of "disagrees" on this post from fellow skeptics. Meh, don't care.
I hope you find a solution! Insomnia is miserable.
** Hospital-based medical sleep study (diagnosed with sleep apnea, treated with CPAP, slept more soundly during the 90-minute sleeps, but still woke up every 90 minutes); eating before bed, not eating before bed; various other changes in food choices or timing; exercising late in the day, not exercising late in the day; experimented with caffeine bans or timing; melatonin; magnesium; various herbal teas; aromatherapy pillow sprays; I exercised routinely; followed the "sleep hygiene" standard guidance; hot milk before bed; yoga/meditation before bed; . . . and many more I'm sure I'm forgetting. My big-employer's psychological referral service told me normal insomnia (waking up, unable to get back to sleep because of brain spinning with thoughts) had a high success rate with limited-course CBT (cognitive behavioral therapy), but couldn't help what I had.6 -
Wow..... I can so much relate to this thread! I have had insomnia for years. I usually sleep about 4-5 hours a night (interrupted several times) on a GOOD night. When I am really desperate and have something important the next day I may take a prescription sleep aid but really try not to do that. I can certainly understand how people get addicted to that. I have thought of the weighted blanket but hate to buy something that may not help and they are a bit pricey right? I've cut my caffeine way down too Nothing seems to help. I am retired now but when I worked I would literally feel like a Zombie. @AnnPT77 thank you for sharing your experience. I have thought of hypnosis and may try that after this pandemic.1
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I only sleep about 90 minutes at a time. My best time to sleep is 5-8 am or pm. I use a Cpap and melatonin. To try and get sleep. Today I took a nap which is not normal. Usually I cat nap 20 minutes and am fine today 4 hrs. So I guess I won’t sleep much tonight.1
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I listen to sleep meditation & hypnosis at night from YouTube. I’m at the point where I can barely get 2 seconds in before I pass out. It’s like my mind knows immediately to turn off now.2
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I have insomnia. I found that the main reason i can't fall a sleep at a reasonable time is because my stomach was not content. So i started skipping lunch and eating dinner late. So i would eat basicly lunch and dinner together and would get tired soon after and sleep like a baby. Of course what works for me, won't work for everyone.2
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nytrifisoul wrote: »I have insomnia. I found that the main reason i can't fall a sleep at a reasonable time is because my stomach was not content. So i started skipping lunch and eating dinner late. So i would eat basicly lunch and dinner together and would get tired soon after and sleep like a baby. Of course what works for me, won't work for everyone.
That makes sense to me because something I think I am hungry. I try not to eat after 7pm. I couldn't skip lunch though I would be just too hungry. I also try to watch my carbs (prediabetic) which I think interferes with my sleep. If I eat a lot of carbs I will sleep well but I just can't do that.0 -
GrammyG0505 wrote: »I only sleep about 90 minutes at a time. My best time to sleep is 5-8 am or pm. I use a Cpap and melatonin. To try and get sleep. Today I took a nap which is not normal. Usually I cat nap 20 minutes and am fine today 4 hrs. So I guess I won’t sleep much tonight.
How much melatonin do you take? I bought a bottle (1 gram i think) and it did not help but wondering if I am taking enough. Thank you in advance.0 -
callsitlikeiseeit wrote: »springlering62 wrote: »I got the absolute cheapest weighted blanket I could find on amazon, figuring no harm done if I hated it.
I slept better the first night with it. For some reason the weight helps with my joint aches, and since my joints don’t ache as bad, the tossing and turning to get comfortable is way reduced. It’s also very comforting to have that weight on me. I think it’s similar the effect a thunder vest has on dogs.
Cons are you cannot throw them in the washer, and if you do need to turn over, it can be a major production- although part of that is the pillow between my knees. I also worry what will happen if evil cat sinks his claws into it and since glass beads skittering in ever direction. I keep it folded and over the bed rail during the day because he likes to sleep on it otherwise.
I got the 15 pound twin size, which was enough for my side without disturbing my husband.
As it turns out, the cheapest one has been perfectly adequate.
Id love one, just to try it if nothing else, but I cant have anything 'non washable'. Im allergic to our cats and dogs, so they don't sleep on the bed with us, but they DO get on it during the day (mainly a cat). I have to change my bedding at least once, and sometimes twice a week to cur down on the dander. not to mention every once in a while, the dogs get the zoomies after coming in and jump up on the bed, leaving behind wonderful stains. LOL
I keep my non-washable weighted blanket on top of a sheet and below a quilt, so it is safe from animal hair.
Another option would be to get a duvet cover for it.
If no off-the-shelf duvet covers of a close-enough size are available, one could be made very easily by cutting sheets to the right size and sewing together. I don't use a sewing machine and since my mom is 83 I don't think it's fair to make her sew for me anymore, so I'd bring it to a tailor. The tailor could add buttons and button holes on the open side.
I have a VERY heavy wool comforter that I used to have to wrestle in and out of a duvet cover. A weighted blanket would be easier as they are smaller.0 -
GrammyG0505 wrote: »I only sleep about 90 minutes at a time. My best time to sleep is 5-8 am or pm. I use a Cpap and melatonin. To try and get sleep. Today I took a nap which is not normal. Usually I cat nap 20 minutes and am fine today 4 hrs. So I guess I won’t sleep much tonight.
How much melatonin do you take? I bought a bottle (1 gram i think) and it did not help but wondering if I am taking enough. Thank you in advance.
I'm sure your melatonin is 1 mg, not 1 g. I take 1 mg regular release and if I wake up around 2-3 AM I might take a 3 mg chewable. Don't take over 5 mg - too much can be counter-productive.
I take stuff in addition to melatonin and at my age (54) would be taking more than 1 mg if that was all I took. (We make less of it naturally as we age.)1 -
RyotaFujikawa wrote: »Hello everyone!
I've always been a late sleeper, and I know that it isn't very helpful when it comes to weight, mood, and overall health. The earliest I can fall asleep is around 3am, and I typically fall asleep anywhere from 3am to 6am. This wouldn't be a problem if I could sleep in late, but I automatically wake up at 6:27am every morning. I try to limit screen time before bed, but sometimes it's unavoidable. I also try to have limited distractions and set a routine, but somehow, I can't make myself sleepy. Unfortunately, I cannot nap in the day because even though I may be tired, I'm not sleepy.
I'm tired on a lot of days, although I've gotten used to functioning "efficiently" on 1-4 hours of sleep. For the time being, I don't mind at all as I can function just fine, I think, but I think it would be an unhealthy habit to sustain in the long run. If anyone has any suggestions, I'd be grateful to hear.
I see a lot of "try" - I have to be VERY disciplined in my sleep hygiene to have a chance at a good night's sleep.
For me the biggest challenge is fluid intake - my last beverage MUST be decaf and it MUST be mostly consumed before 6 PM, else my bladder will wake me.
Are you exercising? I know this is challenging when we are sleep deprived, but it is crucial to my sleep. I can do something like gentle yoga close to bedtime, but doing anything more vigorous must be done earlier.
Melatonin could be helpful to reset your clock. I recommend quick dissolve/chewable for your falling sleep issue.2 -
How are you doing on caffeine? I used to have mad insomnia. I had to quit drinking coffee. Now I drink a cup of black tea but I'd sleep even better without that. Chocolate or dessert right before bed will ruin my sleep. You already know about screen time and a weighted blanket has been mentioned. Have you tried ASMR? It helps a lot of people get to sleep. How about exercise? I sleep so much better when I exercise.0
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Hello- I’ve also dealt with insomnia off and on for years. Biggest help I ever found with it was guided meditation (I just used the calm app). If I remember correctly it had options for like 2 minutes-20 minutes. Stress and difficulty with a “shut off switch” always made mine worse- as an online grad student with 3 littles under 7 my body would still be humming by the time I hit the bed and just couldn’t figure out that it was time to stop and sleep. Guided meditation would force me to focus on and relax each part of my body which really helped. I’d follow that up with white noise- also on a free app- just so my mind had something relaxing to focus on instead of lay wake thinking about the 100 things always on my to do list. I removed screens from my bedroom, made a strict rule for myself no phone in bed, aside from meditation and setting up my white noise. I wanted to try a weighted blanket as others suggested but was too poor to splurge on a possible fix. Sleep aids always made me super groggy the next day, so never used them.
Hope some of the suggestions you’ve been give help- insomnia really sucks!1
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