7 replies to this topic

[♥~kitkat7♥]

Hi guys

 

 

So...

I need so advice/tips about my sleep, so any responses are appreciated.

 

 

 

I have been dealing with this issue for quite a few weeks now, possibly 2-3 months.

Here's what the issue is:

 

- trouble falling asleep (takes up to 3 hours on some nights)

 

- waking up during the night and trouble falling back asleep (not to often, maybe 0-2 times a week)

 

- trouble getting out of bed (I am fully awake, yet still tired and I can't move my body - I just don't feel like it)

 

- tired during the day

 

- trouble concentrating

 

- constant zoning out

 

- forgetfulness and moments of confusion

 

- headaches and aching stomach 

 

- achy and sore body

 

 

 

I really wanna know whats going on, because I always am feeling tired and sore. The last few days I have been falling asleep at 2 am and waking at 8 am - noon.

I am taking melatonin. Most nights I take 6 mg, but I just got a new bottle and now its 5 mg. Some nights I take 9 mg, and 18 mg works the best, but I have only done that once or twice. I am dealing with stress and anxiety a lot, if you were wondering. I admit I do not exercise too much, but even when I go on a couple mile walks, still not tired. Its like at night I am filled with energy, but in the day, I am a zombie istg. 

 

So, any tips for sleeping better?

 

 

thanks

- kat

 

 

 

edit: pls don't quote!!!!

Edited by ♥~kitkat7♥, 07 July 2022 - 05:57 AM.

[Alessia]

It sounds like you may have insomnia, I happen to know some people with the same issue. They take melatonin and that helps somewhat. I was originally going to suggest that but later on in your post I saw you have already tried that. Exercise would be a good idea, maybe walks are not enough to make you tired. Do you play any sports? I know I had a bit of insomnia a few years before I started swimming competitively. Although I don't think exercise would heavily change your sleep schedule. Ultimately I think you should consult your doctor about this.

[Kikya]

Are you going to bed at the same time every night? It sounds silly but this really helps your body get better rest and be ready to fall asleep. Also, avoiding electronics (TV, phones, tablets, any kind of screens) for at least an hour before bed. I also avoid getting late at night, snacking, etc. Just water or uncaffeinated beverages after dinner.

 

The best way I find to make myself sleepy is drinking some chamomile tea before bed and reading a (non scary) book. You might try turning out the lights and listening to some calming music (not on headphones) or anything that makes you relax.

 

HUGS

Edited by Kikya, 07 July 2022 - 09:04 PM.

[♥~kitkat7♥]

It sounds like you may have insomnia, I happen to know some people with the same issue. They take melatonin and that helps somewhat. I was originally going to suggest that but later on in your post I saw you have already tried that. Exercise would be a good idea, maybe walks are not enough to make you tired. Do you play any sports? I know I had a bit of insomnia a few years before I started swimming competitively. Although I don't think exercise would heavily change your sleep schedule. Ultimately I think you should consult your doctor about this.

I don't do many sports, but I am trying to go to the pool more often, because its summer!

I will consult my parents about this and see what we can do.

 

Thank you sm <3

 

Are you going to bed at the same time every night? It sounds silly but this really helps your body get better rest and be ready to fall asleep. Also, avoiding electronics (TV, phones, tablets, any kind of screens) for at least an hour before bed. I also avoid getting late at night, snacking, etc. Just water or uncaffeinated beverages after dinner.

 

The best way I find to make myself sleepy is drinking some chamomile tea before bed and reading a (non scary) book. You might try turning out the lights and listening to some calming music (not on headphones) or anything that makes you relax.

 

HUGS

I don't have too good of a schedule, so I guess not. I don't have a phone/TV/computer that I use at night, so thats good. Not a coffee drinker, so also good!

 

I have an alexa that I listen to and a book I read for about 15 - 30 minutes before I try to calm myself.

 

 

Thank you <33

[Alessia]

I don't do many sports, but I am trying to go to the pool more often, because its summer!

I will consult my parents about this and see what we can do.

 

Thank you sm <3

 

I don't have too good of a schedule, so I guess not. I don't have a phone/TV/computer that I use at night, so thats good. Not a coffee drinker, so also good!

 

I have an alexa that I listen to and a book I read for about 15 - 30 minutes before I try to calm myself.

 

 

Thank you <33

You're welcome! I hope you start getting better sleep soon!

[Iszie]

Welcome to possible insomnia Kat - I have it too. 

 

I would recommend something nice and calming to do before sleeping: not partying or watching an exciting movie (*cough* I totally didn't do that yesterday... GO WATCH THOR LOVE AND THUNDER IT'S SO GOODDDDDD), yes listening to relaxing music or having a bath or reading a book or even journalling/drawing. 

 

Then try and go to bed (this isn't when you fall asleep) at a similar time every day. Then all you need to do is lie down and close your eyes. Do not worry about the time (don't check it every five minutes - in fact don't check it at all), and don't focus on you not getting to sleep because that will stress you more. I'm very anxious and I struggle with not focusing on things that stress me out, so what I do is have something playing in the background. Play an audiobook or some calming music whilst you try fall asleep. Then just relax all parts of your body as I find I tense up when I'm worried. Close your eyes and wait. Resting and relaxing with your eyes closed is already going to help you. 

 

During the day, don't just sit and do nothing. Your body won't recognise that you need sleep later in the evening. Be active - go for a run not a walk, play some sports, try an at-home workout or something similar.

 

Hope this helps.

[SoSillyTilly]

I used to have this problem as well. What really helps for me is to sort of wind down during the evening. Try not to use any electronics 2 hours before bed. I like to knit or read just before bed and it helps me calm down. Sometimes taking a sleeping tea, with chamoline, can help too. I also occasionally take peppermint beads.

If you're already in bed and you can't go back to sleep, don't think about it too much. Thinking about the fact that you're awake won't help you go back to sleep. The traditional "counting sheep" method actually kind of works for me. Sometimes I just imagine that I'm sleeping in a field (don't ask please). I also like sleeping with stuffed animals but I don't know if you're the same.
My mom also recommends thinking about your whole day, right from the moment you woke up, with all the details you can remember. That helps me go to bed but sometimes I just can't bring myself to do it.

If you can, download a sleep tracker app. I use one and I can reflect on how I slept, what affects my sleep, when I wake up and when I sleep deep. Not sure if it's accurate, but I really like it. I guess it depends in which app you download. You can also get a wristband that tracks your sleep.

Those are my tips. Sleep well.

Edit: grammar mistakes

Edited by SoSillyTilly, 09 July 2022 - 11:27 PM.

[Lillias]

In addition to the sleep advice everyone else has given, you may want to see about getting a blood test done. The zoning out, trouble concentrating, and achy body may be signs of a nutrient deficiency.

 

Taking a walk regularly would be good. I don't notice a big difference if I take the odd long walk, but your body needs to move and stretch out regularly.