f*cked up sleepin :(

[badas]

Hey guys, just curios to if there is owt i can do to sort me out,

basicly for past 2 months now i keep having messed up sleep verry often like 3 to 4 nights a week i just become wide awake at daft o'clock like now

usually its the slightest possible noise and i am awake but recently i seem to wake up at random hours.

it takes me a whilse to fall a sleep too but only really tend to go to bed when i feel tired (especially as its uni hollidays atm)

most nights i only get 4 to 5 hours kip and find my sen shattered half way through the day without even doing owt.

anyone got any suggestions / tips appart from counting sheep on some propper nights kip for once?

thanks

[Alexio]

I've been up the entire night, so I suppose my sleeping is messed up too. I go through phases of being in a really great pattern and no pattern at all.

What's great though is that I've now learned to get back in to a normal pattern any time I like (like I am doing right now). The secret is this;

I don't drink caffine now at any time except when I need to fall asleep at the right time. So when my body is tired and wants to sleep before noon (or what ever stupid time) I drink enough energy drinks to stay up until say 7pm. Then I sleep (because obviously I'm exhausted).

Hence, order is restored.
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[Bubbs]

Used to have big problems with falling asleep.

The thing that worked for me is to only use your bed for sleeping and sex rather than sitting watching tv/playing on laptop/playing console or anything else.

You have to re-program your brain to respond to your bed as a sleepy time area. If when you do go to sleep and wake up but can't drop back off then either read for a little while until you drop off or get up and go downstairs and do somthing else. Don't lay there stirring and getting pissed off because you will start associating the bed as a stressfull place, then your in a whole world of pain. I was awake for about 1 1/2 weeks at one point, It was like being on a different planet.

To start off with i'd say don't even stay in your bedroom for too long during the day either. Just until you start sleeping again. Also don't make the mistake of taking sleeping tabs.. If you want to go down that route then go to Holland and Barretts and get Valerian Root Extract... It gives you some pretty mental dreams but doesn't make you feel shit in the morning.

You can also try some deep breathing exercises and slow down your breathing so that you relax quicker. https://www.stress-relief-exercises.com/deep-breathing-exercises.html

And finally I'd say go for a walk everyday, just a brisk 1-2miles, or even a run. Just to get your body burning the built up stress hormones in your system from not being able to sleep. Don't expect these techniques to work straight away. Accept that it will take a week or two and you will start noticing a difference.
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[Carl_steveo]

I can't sleep unless I can hear the boiler making a noise.
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[CaNsA]

badas,

just get used to it.

[smegballs]

[badas]

thanks cansa for the great advice...

@Bubbs ive tried most stuff what u mentioned and i can't help but not be in my bedroom most of time as its student accomodation and everyones gone home lol.

Could try the walkin thing see what that does but from this mornings post i tried to go to kip again but failed, so been up since 5am, woo

Hope it sorts its self out soon, been tempted by tablets / that root stuff.

ty

[alone]

I used to have an awful sleep pattern. Similar to how you've described.

Then I became a postman. and having to be up at 05:00 each day helped kick me into shape. You end up totally fucked, but so long as you keep pushing your body learns that laying down is sleep time. I can fall asleep within a few minutes now.
The bad side is I now wake up normally between 5 and 6am.

So, in short: Pick a bed-time, and stick to it; Pick an 'up' time, and stick to it. Regardless of how tired you feel.
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[Bubbs]

[Flip]

[Clanger]

I have been having trouble sleeping recently, I find that I need to write down lists of everything that I have been thinking about...so I won't think that I will forget in the morning. What I currently do, is stay in bed during those waking hours, but I read a book.

That way I shut down from my life and join someone else's world, I'm are still laying down and getting 'rest', and if I give yourself a goal in the book, i.e. read to chapter 4 and then lights out, then that seems to help. I can lay in the dark and mull over what I've have read.

And then eventually fall asleep!
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Be who you are and say what you feel, because those who mind don't matter, and those who matter won't mind - Dr. Seuss

[colin1]

I often have fucked up sleep patterns.

I have found that a few things help me to sleep.

1) Having exercise and daylight in the day.

2) Not trying to sleep on an empty stomach, but the last meal not being the biggest of the day.

3) If I end up in a nocturnal sleep pattern, the best way for me to reset it to a more daytime one, is to either stay up all night, or set the alarm to get up really early, so I'll be tired at night time.

4) A hot bath before bed.

5) A coffee in the morning, so I mentally wake up soon after getting up, rather than mentally waking up later in the day, and still being mentally awake when its time to sleep.

6) A mug of horlicks before bed. - I dont actually do this anymore even though its good. the reason i dont do it anymore, is I dont like the idea of drinking something quite sugary in bed after brushing my teeth, and to get up again after drinking the horlicks would just counteract the slight relaxing effect of the horlicks. But if I was desperate to make sure I was gonna get to sleep, I wouldnt give a shit about leaving sugar on my teeth overnight. In fact maybe I should buy some more horlicks.

7) Radio on sleep timer at bed time - distraction from thoughts that might keep you awake - in case you haven't come across sleep timer before, it just keeps the radio on for say 60mins before turning off

8) no light through window while trying to sleep - this involves an ugly thick blind which really does block out all light - in towns its never dark at night

9) the most tricky of all so probably not worth bothering with try to sort out any problems in your life that might be keeping you awake

I don't agree with flip that electrical items mess with brainwaves, but each appliance does have a transformer that hums audibly. Particularly transformers for halogen bedside lights, even when the light is off. So for that reason, flips idea of turning everything off is probably good.

Also the ritual of doing that, is like announcing its bedtime, and you expect your body to do what its told, and sleep.
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[Bubbs]

White noise generators are good. I listen to the rain everynight on my ipod. Sends me right to sleep
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Life begins at the end of your comfort zone.

[colin1]

You dont need something special to make white noise, its just the sound of a radio not tuned into anything.
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colin1 is officially faster than god

[Bendy]

https://www.pzizz.com/

[smegballs]

[Clanger]

It has to be totally dark and silent in my room to make me sleep.
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Be who you are and say what you feel, because those who mind don't matter, and those who matter won't mind - Dr. Seuss

[colin1]

[Clanger]

Actually, I lied...there have been a couple of occasions where I've fallen asleep with very loud metal playing...but this is usually when I don't actually want to be asleep!!
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Be who you are and say what you feel, because those who mind don't matter, and those who matter won't mind - Dr. Seuss

[smegballs]

[chris-red]

When i worked nights I use to use earplug and an eye mask to get to sleep.
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[Bendy]

I generally find it very hard to get to sleep with music playing (though I did manage to nod off twice this morning during the Planet Rock Connection ) but talk works wonders. For years I've listened to talk radio at night, with the sleep timer set to kill it after a couple of hours.

I think it's all about stopping your mind from thinking very much - in silence I'll be thinking too much, and music is too variable. Radio lets you listen to what's being said but unless it's particularly interesting, I'm not really thinking about it. At some point I'll nod off. And if I don't, somehow listening to stuff removes that 'I'm getting really annoyed that I can't sleep' thing most of the time.

Trouble is, it's become such a habit that I now find it hard to get to sleep without it. If I'm away from home I have to make sure I take podcasts or a radio with me.

[colin1]

yeah i forgot to mention, im the same, my radio is set to a talk radio station to go to sleep to, not music
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[Tonka]