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Sleep issues - December 23rd 2016, 12:02 PM

So, I am having trouble with sleep. It's not the typical not getting enough sleep because I've calculated it and I get 7-8 hours and sometimes more. The issue is that I am waking up really early (Today I woke up at 2-2:30am) and then falling asleep early. Some nights I fall asleep at 6 or 7 and other nights it's 8pm.

I am not doing this intentionally and it's really annoying because getting tired at 5pm and falling asleep at 6pm is inconvenient.

I don't know how to get myself out of this habit. It started happening a couple weeks ago. I mean, before that it's happened but not consistently. I can say that every day this week I've woken up early. I woke up at 4am yesterday.

I used to be able to stay up till midnight and while I don't want to go back to staying up that late I'd like to be about to go to sleep at 9pm or 10pm.

You'd think it would be as simple as just making myself stay up later but 1) I try that and I still end up waking up early and then I just fall asleep earlier in the evening or 2) I am just super tired by 6pm and I literally can't function and can't keep my eyes open.

Anyone have any suggestions?


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Re: Sleep issues - December 23rd 2016, 12:56 PM

Hey there,
So there are a couple of things you can try. One is coffee. so when you wake up, get some coffee in you, and keep a bit of caffeine through the day. That should keep you awake even if you're tired. Then you can crash at 9-10 pm. Repeat till a habit is formed. Now the issues with this are caffeine addictions form (I had one a few months ago) and depending on your caffeine tolerance you won't be able to stay awake.
The other option is maybe take a short nap 4:30 or 5pm. Set an alarm, and since we tend to snooze those away to glory, ask someone at your place (assuming you have a partner, parent, roommate anyone really), to wake you up and not let you sleep till 9ish.
Hopefully this helps a bit
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Re: Sleep issues - December 23rd 2016, 01:53 PM

I could try taking a short nap when I get tired and then having someone wake me up. That might work. Caffeine won't do anything for me. I drank two coffee cups of coffee in the late afternoon and evening and nothing happened. Caffeine has never really had an affect on me.


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Re: Sleep issues - December 23rd 2016, 02:08 PM

You can also try getting some exercise a little later in the day, so not right before bed but late afternoon/early evening. This might help you stay up later and sleep better at night. At night, have you tried making sure you're sitting in well lit rooms?

If you keep trying and you just physically can't go to bed later, I really suggest seeing your doctor and looking into a sleep specialist. If you plan to do so, try to keep a sleep journal for a while. Things like when you went to bed, when you got up, if you woke up during the night, when you take a nap, if you dream or not, etc.



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Re: Sleep issues - December 24th 2016, 02:53 AM

Quote:
Originally Posted by Nightblood. View Post
You can also try getting some exercise a little later in the day, so not right before bed but late afternoon/early evening. This might help you stay up later and sleep better at night. At night, have you tried making sure you're sitting in well lit rooms?

If you keep trying and you just physically can't go to bed later, I really suggest seeing your doctor and looking into a sleep specialist. If you plan to do so, try to keep a sleep journal for a while. Things like when you went to bed, when you got up, if you woke up during the night, when you take a nap, if you dream or not, etc.
I've thought of going to a specialist but I honestly don't know if I need it. For the longest time I've attributed my issues with sleep to my bipolar. I still feel that might be partially to blame as I have a lot of worries right now.

But, I do struggle with falling asleep. I've been up since 2 or 2:30 and I am not even feeling tired.

I'll try some of the things that have been suggested an go from there.


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Re: Sleep issues - December 27th 2016, 10:50 PM

Hi

Maybe a problem is is that you have gotten into this bad routine of falling alseep early an getting up early. If it has been going on for a while, then this is what your body is probably now used too. And its about changing that routine which is not going to be easy but is possible.

I know when you're that tired it is really hard to stay awake, but I think you need to force yourself as much as you can. You say you fall alseep around 6pm-2am so maybe a first step would be forcing yourself to stay up until 7pm and get up at 3am, then 8pm - 4am, then 9pm-5am and the 10pm-6am. You could try doing it all in one go like I have done before but since you are struggling it might be a good idea to ease into the new routine. And if you feel so tired, try avoid things like just sitting around. Get up, go for a walk, have a bath, do some house work and so on.

I know you know a lot about good sleep hygiene and routines, do you feel like this is something you need some advice on such as light, room decorations, where you sleep, having your phone off, avoiding tv etc, having a bedtime routine and so on? If so please let us know and we'll try to help!

Hope you are okay

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