[4everdecadent]

Hi I’ve just found this forum and joined as I’m 7 years down the line with chronic insomnia I can’t fall asleep til around 2am earliest despite having a good sleep hygiene pattern no caffeine no alcohol I exercise and get up the same time every day…i have literally tried EVERYTHING as you can imagine after 7 years and since I started perimenopause 5 years ago I’ve pretty much accepted this is my life now. I am more likely to have DSPD delayed sleep phase disorder as once I’m asleep apart from regular toilet breaks through the night I could sleep til 10 or 11am. this was never me I was always early to bed early to rise..i hope to speak to people in the same boat as me as this sleep pattern is truly very lonely

[Martin Reed]

As I am sure you realize, nobody here can diagnose you with delayed sleep phase disorder. Have you visited a sleep specialist to discuss your concerns?

You might find it helpful to keep a sleep journal for a couple of weeks to record when you go to bed, when you get out of bed, and roughly how much sleep you get on an average night.

This will help you determine whether you are allotting an appropriate amount of time for sleep (many people who struggle with sleep allot too much time for sleep and/or go to bed before they are sufficiently sleepy for sleep).

You can then try gradually advancing your sleep window by between 15-30 minutes each week so it starts (and ends) a little earlier. Over time, this may help you get back to a more appropriate sleep schedule.

I hope this helps.

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If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Clarity program.

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.

[4everdecadent]

thanks for your reply I habe kept numerous sleep diaries over the last 7 years and the last 2 years especially it doesn’t vary much..i only go to bed when my eyes are too tired to stay open and I’m exhausted which is usually around 1.30 am…i don’t fall asleep so get back up and read then repeat until I eventually fall asleep around 3 to 4am. I consistently now get up at 9.30 which luckily I can now but it only allows for 5 half hours sleep maximum ( I get up 4 times to go to the toilet too) ….so I tick all the boxes for only going to bed when I’m tired no caffeine no screens 2 hours before bed time no alcohol I wear ear plugs dark room ….just run out of help now and my natural sleep time seems to have become DSPD as once I am asleep I could sleep a good 6 or 7 hours til 11am. this is why I think it’s a medical condition causing this

[Martin Reed]

Good to hear back from you.

Are you sleepy or tired at 1:30 AM? Is there a difference between how you feel at 1:30 AM and between 3:00 AM and 4:00 AM?

Have you consulted with a sleep specialist? Someone who specializes in circadian rhythm sleep disorders will hopefully be able to help.

—

If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Clarity program.

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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