Middle of night insomnia

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This topic contains 8 replies, has 3 voices, and was last updated by Martin Reed 3 hours, 54 minutes ago.

Viewing 9 posts - 1 through 9 (of 9 total)
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  • #32708

    Sm29
    ✘ Not a client

    Hello,

    I have been struggling with waking in the middle of the night for years. It used to happen a few times a week, but now it has been happening daily for the past 4 months. After 3-5 hours of sleep I’m up for 3+ hours. Nothing works. I’ve seen doctor after doctor, tried chiropractic, osteopath, hyperbaric oxygen treatment, cbt sleep restriction, every supplement (melatonin, valerian, cbd, turmeric milk, too many others to name but you get the point), even rx doesn’t help (I like to stay away from that anyway). I am very healthy, I eat very well, workout, meditate, have perfect sleep hygiene, and manage my stress. I’m overall a very happy person but this problem is stopping me from living my best life because I don’t feel as energetic, can’t wake up as early as I need to and therefore can’t do everything I’d like to do with my life. I have read articles where they say this is natural but it didn’t used to be for me, and frankly I can’t keep sleeping like this, as it’s stopping me from doing so many things I want to do. I have been searching for months for help withthis but nothing online has been helpful (they all say the same things about sleep hygiene, etc). Has anyone found anything to help with this?

    • This topic was modified 1 week, 4 days ago by Sm29.
    #32711

    Sm29
    ✘ Not a client

    I should also add that I have a weighted blanket, that has not helped. I have a sun light that I use in the mornings, that has not helped. I so not take caffiene past 2pm (typically way earlier than that, and I do not have a lot) and even taken no caffiene at all doesn’t help. I’m at my wits end to say the least.

    #32784

    Martin Reed
    ★ Admin

    Sorry to hear about your struggle with nighttime awakenings. When you wake during the night, what do you think is stopping you from falling back to sleep relatively quickly?

    When do you normally go to bed at night, when do you get out of bed to start your day in the morning, and roughly how many hours of sleep would you say you get on a typical night?

    #33103

    Sm29
    ✘ Not a client

    Thank you so much for answering!! I typically fall asleep around 1 am and wake up around 10am. I think it’s my body preventing me from sleeping for 3-5 hours at a time. How much sleep I get depends how long I’m up for in the middle of the night

    #33144

    Martin Reed
    ★ Admin

    If you are currently going to bed at 1:00 AM and getting out of bed at 10:00 AM, you are allotting nine hours for sleep. If you are currently getting between three and five hours of sleep, then allotting nine hours of sleep is only going to lead to between four and six hours of wakefulness during the night.

    I think that you would find it very helpful to start allotting an amount of time for sleep that is much closer to your average nightly sleep duration. You might want to try allotting between five-and-a-half and six hours of sleep for a couple of weeks and see how you get on.

    Observing a regular sleep window that more closely matches your average nightly sleep duration will help build sleep drive, reduce the amount of time you spend awake during the night, consolidate your sleep, and improve sleep quality.

    I hope this helps.

    #33160

    Sm29
    ✘ Not a client

    I’ve tried, but I can’t fall asleep any earlier than that. On a good night I fall asleep around midnight but that’s rare. I can’t sleep in any later than that either

    #33161

    Jonathan618
    ✘ Not a client

    I think it is your bodies way of saying you only need 5 hours of sleep.

    #33165

    Sm29
    ✘ Not a client

    😂 I wish! It leaves me dead tired, fried and brain dead all day when I sleep that little.

    #33181

    Martin Reed
    ★ Admin

    Hello Sm29! I only suggested trying a sleep window of between five-and-a-half and six hours of sleep for a couple of weeks — I didn’t suggest any start or end times!

    Since you mentioned you are currently going to bed at 1:00 AM and getting out of bed at 10:00 AM, how about trying something like going to bed at 1:00 AM and getting out of bed at 6:30 AM or 7:00 AM instead?

    The start and end of the window aren’t all that important compared to the duration (and consistency) of your chosen sleep window.

    As your sleep becomes more consolidated and you fill your sleep window with sleep, you can gradually extend your sleep window to allow for more sleep.

Viewing 9 posts - 1 through 9 (of 9 total)

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