[Rmaas]

So I’ve had insomnia most of my life but the older I’m getting the worse it gets. I’ve tried tons of prescription medication, over the counter meds, some things seem to work for a month or less and the others don’t work at all. I have had a sleep study for sleep apnea and it came back good. So is there anything else I can do or try??? I’m up until the sun comes up and only sleep for a few hours before I’m up with kids. If I was working I would be screwed I wouldn’t get any sleep at all then.

[Chee2308]

Hello and greetings. How many hours do you actually sleep on average over the long term? Just dont focus over those few days where you slept little but focus on the long term like a few weeks or a month out. You might find you actually slept more than you think. And this is the problem with many people, dramatizing those bad nights while forgetting to give yourself credit to those good nights. And here’s the thing with sleep: You sleep really well if you don’t constantly obesses over it, endlessly striving to achieve X hours per night like reciting a mantra (8 or whatever). When will the lesson ever be learnt that your body is the one that decides the amount of sleep it needs and not you or what your brain is telling you based on what you read or heard?? People can sleep and function really well on 5-6 hours of sleep (can you believe heart and brain surgeons can actually perform highly complex and life-saving operations on just 5.5 hours of sleep)? Treat sleep as if your appetite, you instinctively eat when you get really hungry and likewise, you just go to bed when really sleepy. And that’s how nature intended it. Do things based on how you feel and not on what time it is. So stop saying to yourself that you must be in bed sleeping at 10pm, and you need to sleep 8 uninterrupted hours every single night because that’s ridiculous in the same way you don’t eat the same amount, same food at the same exact time every day. Sleeping and eating isn’t going to make anyone feel good if they constantly overdo them by overeating or overspending time in bed when they should be out and doing exciting, enjoyable activities that give meaning and purpose to life. Great sleep isn’t about the numbers, it is about the quality of that sleep (conversely less time for sleep = more restful deep sleep whilst spending more time in bed = lots of light, broken and unrestful sleep) and the quality of daily life in your wakeful hours. Don’t stay in bed waiting for sleep to happen, just get out and enjoy life! Sleep is something your body takes care of all by itself, and that constantly worrying about it is a complete waste of your time and energy.

[Rmaas]

Well since I’m not working right now I usually fall asleep about 6 am and wake up from 8-12 am depending on kids. Once I fall asleep I can sleep no problem as long as I want or can run on 3 hrs sleep done that many of times. But once I start work again and need to be at work by 6 this schedule will not work. I just need something to get me to sleep then once I’m asleep I’m ok. But if I’m up all night and go to work with no sleep come home and up all night again it just don’t work.

[Chee2308]

Hi Rmaas

I think you and most people over-catastrophize the senario that you will be facing. Because the truth is that people can function quite okay on little to no sleep for a few days as your body gets used to a new schedule. Based on your new work schedule, just select a time to get into and out of bed and do this consistently every day. Your body should respond within a few weeks if you are patient, disciplined and don’t cheat by sleeping in or taking naps. Adopting an optimistic, worry-free and can-do attitude helps too. But this may depend on the type of person you are and your personality. Good luck and best wishes to you.

• This reply was modified 3 years, 5 months ago by Chee2308.

[Rmaas]

Just stopped working a month ago so it hasn’t been long. But when I was working I’d go to sleep I’d go to sleep 2-3 and wake up at 5.

[Chee2308]

Hi
Sleeping only 2-3 hours per night? I don’t think that’s sustainable in the long term. I bet you are slipping in some sleep during the daytime like napping or catching up on weekends by sleeping in. Either way, you are most likely sleeping more than you think. Sleep is just a part of the homeostatic process that your body controls like respiration, regulating body temperature, appetite, removal of wastes like urinating and defaecating, perspiration and so on. But sleep is a bit flexible because you can adopt a sleeping schedule that suits your current lifestyle and work. Just as long you allow sufficient time for sleep and not sleeping at other times and not wanting to take over control of sleep from your own body, like taking pills or doing a ton of other things to try to control it or getting frustrated/upset because you can’t sleep, you should do really well!

[Martin Reed]

If you feel that falling asleep at the start of the night is one of your biggest challenges at the current time, working on a consistent final out of bed time in the morning can be really helpful.

That’s because getting out of bed by the same time every day (regardless of how you sleep) helps strengthen the body clock (so it can more effectively regulate sleep and wakefulness) and ensures enough time for sleep drive to build during the day (in other words, ensure you are awake for long enough) to help you sleep at night.

You might find the page on sleep restriction helpful.

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The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

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