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Sleeping Problems - July 6th 2016, 02:23 AM

Hi,

In the past few months I can't naturally sleep before 2AM, and I usually wake up at 10AM, no matter how hard I try. Even if I set my alarm and wake up at 8AM on a morning I'll still sleep at 2AM that night and the next day feel sleepy. The result is that I am never productive during the day and end up feeling depressed unless I drink an obscene amount of coffee (3-5 cups) which is obviously unhealthy. I have to fix this problem in four days as I have a large event coming up that would start early in the morning. Any advice?
   
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Re: Sleeping Problems - July 6th 2016, 02:53 AM

Hello there and welcome

As a life-long night owl recently turned vampire I can relate. My first guess is that the caffeine is the problem. It'll keep you up if you drink it too late even if you've been awake all day. I know it'll be hard, but try to at least cut down on the amount of coffee during the day and see if that helps. I would not suggest going cold turkey since you're drinking so much, that would be miserable. Good luck.


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Re: Sleeping Problems - July 6th 2016, 07:21 AM

Hmmm, I drink it at the morning, shortly after I wake up, not at the nighttime, so it's probably not the problem.
   
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Re: Sleeping Problems - July 6th 2016, 11:49 AM

What time do you actually get into bed? You roughly need 8 hours of sleep every night, so try going to bed around 11 or 12. If you usually go to bed later than that, try going to bed 10-15 minutes earlier each night until you get to the desired time. Avoid any screens when you're in bed, and try to be calm and relaxed. Try not to check the time too often, but if you find you just can't get to sleep, get up and do something boring like reading or writing in a journal. Then go back to bed.

Hope this helps a little! And good luck for the event!


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Re: Sleeping Problems - July 6th 2016, 12:37 PM

If you're really serious about maintaining a healthier sleep cycle, I would cut coffee out totally. Although as said I would try and do it slowly. It's great that you naturally wake up at the same time every day. Try to be in bed at the same time every night, avoid any screens 30 minutes to an hour before you want to go to bed if possible. Leave your phone to charge somewhere away from your bed so it's less tempting. As soon as you wake up, make your bed and open your blinds/curtains (if you have them). Basically, get ready for the day the second you wake up. Natural sunlight in the morning helps with tiredness too. Try to avoid sitting in your bed during the day, ideally spending the day out of your bedroom helps but I know that's an unrealistic goal especially when you still live with your parents, or anyone else (which I'm assuming because of your age). Try to come up with a bedtime routine, for example I'll usually get changed, brush my teeth, take my meds, take contacts out, stretch, have some chocolate milk, and then get in bed and listen to relaxation stuff. Keeping your room as dark as possible can also help, I use a throw pillow to cover up my cable box time and generally try to cover up any little lights. They also make things like herbal tea that can help you sleep at night, and lavender is something that should make you feel more sleepy. I use it in a bath before bed if I really can't sleep. I'm not sure what your activity level is during the day, but trying to get more active throughout the day will help you sleep at night. I've also found drinking more water helps me.

Those are suggestions for a more long term solution, some of that likely won't work unless you stick to it for more than a few days. For your event, you could try something like ZZZquil the night before. Absolutely do not use it long term but it should be okay for one night. Try to do a lot of physical activity the day before so you're more tired the night before. I really hope you're able to sleep, I have a sleep disorder and I know how awful it feels when you can't.



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