Sleep problems

[Czech_Mate]

Hello allI'm wondering if anyone can offer any advice about getting enough sleep. I'm sure I should be sleeping more and I'm worried about the negative effects it could be having.

Generally, although I think I'm tired, I have problems getting to sleep. Sometimes I do get about an hour then wake up and can't get back to sleep. When I fail to get to sleep I get up and have a warm drink and read or listen to something for 30 to 60 minutes then go back to bed and try again. Eventually I get to sleep but only manage 4.5 to 6 hours total. I used to sleep for 7+ hours. At the moment I'm getting over this winter bug, feeling a bit stronger every day so doing a bit around the house and garden and walking with the dog. However I'm not sleeping any better. I don't sleep during the day at the moment, but rest and read when I feel tired.

Any tips?

[Deeb1764]

have you tried audible soothing stories. They work a treat on me. I also got told to try if not sleeping to get up for 20mins no tv etc just get up and then go back to bed and restart the sleep cycle.

Apparently this is if you stay in bed thinking you can’t sleep getting back to sleep is harder so getting up stops That brain whirl. I did it for a few night and did help.

[10gingercats]

I used You Tube meditation The Honest Guys.In particular they have a 17 min meditation that worked well for me. I do not usually go in for hocus pocus but was desparate.It took a couple of weeks before it worked well....so no instant fix.

[RichardUK2]

Hi

For me, meditation works too. It’s difficult at first so I would recommend a guided meditation. There are many free ones out there, apps and YouTube. I’d recommend starting with the App called Headspace. It’s free for the first few meditations.

Hope this helps

[10gingercats in reply to RichardUK2]

Honesy Guys is guided....with the soporific voice of Rick Clarke.

[ula1run]

I've been there and can only sympathise with you. Lying awake, I was worried I wouldn't get enough sleep and it made it worse, keeping me awake. What worked for me was mindful breathing. I was concentrating on breathing in and out, rhythmically, nothing else. It's hard to start with but I hope it'll work for you too.

[2Livebetter]

can you try a relaxing book or music to just listen to as you fall asleep? Maybe some gentle yoga positions in soft light just before you go to bed to relax your muscles and tell your brain to relax?

My sleep is all over the place too. I plan to go to bed at 10pm and wake at 7am. But last night it took ages to get off, and I woke several times. Consequently over slept. So tonight I’m setting alarm for 7am and plan a bedtime routine

[Czech_Mate]

Thanks for all the input on this. It's something basic to our wellbeing. Then we worry about it and can't sleep.😏I tried the listening you mentioned from these Honest Guys and it was very effective. I could tune into myself on a beach listening to the sea (not something I can often actually do here); I forgot all the things I was thinking about and I soon drifted off. Although I woke after 2 hours I was soon back asleep (I think I repeated the being on a beach scenario but without help from the YouTube video).

I woke to an alarm at 7.30, the best night's sleep I've had for a long time; but yesterday evening I was more physically tired than I've been for a long time.

Like 2livebetter I'm looking to achieve a regular routine.

Good luck.

[livealittle]

I have very irregular sleep patterns. I am fortunate in that I do not have to follow too regular a routine during the day as I'm a live-in carer for an elderly parent. I tend to fall asleep for a couple of hours in the evening after dinner. Then I'm awake until the small hours when I may get a solid 5 hours or so. I may also take a nap for an hour in the afternoon before cooking dinner if I feel very tired. A good 8 hours sleep is like a miracle to me when it happens.

For me, I put my irregular sleep down to my former heavy use of marijuana which guaranteed a good night's kip! I've tried self-medicating with cocodamol when particularly desperate, but funnily enough, I'm not keen on taking or becoming reliant upon drugs! I say funnily enough given the cocktail of meds I'm on since my HA.

The worst thing, for me, is to lie in bed tossing and turning getting frustrated at not falling asleep. If I don't fall asleep I get up and make a cuppa and play my guitar or synth, or maybe do some painting until I become tired again.

Sorry, I've no magic bullet though.

[Czech_Mate in reply to livealittle]

I certainly relate to the frustration when sleep doesn't come. It feels like I'm wasting time; I prefer to get up and do something, hopefully reset my brain then go back and try again.

[Ruby300]

Hi, I don’t sleep very well either I think I have only managed once 7 hours but I can do 4:5 or 6 when I told my doc she said some people are like that they don’t need a lot of sleep. If I can’t sleep I sometimes make a hot drink not all the time then I might listen to some music but I make sure I am laying down I do have to say I fall asleep. What do you do in the day you have to keep active so when you are ready for bed you are tired and what time do you go to bed I can’t go to bed early otherwise I am up so I go about 11to 11.30 I can get in about 6 hours then sometimes I can only do 4 hours I think look to see what you are doing through the day. Best wishes

[Czech_Mate in reply to Ruby300]

I try to do something physical outside every day. Yesterday it was cutting and stacking logs in the garden (at my own pace) and walk with the dog, both enjoyable activities for me.I went to bed about 10pm and couldn't get to sleep despite listening to a very relaxing podcast as the night before (when I went off quite quickly). After getting up and going back to bed I went off about 1.45 and woke at 6. Couldn't sleep any more so got up. I always used to be an early to bed, early to rise person. (I had the feeling that each hour of sleep before midnight was worth 2 hours after midnight). The sleep seems to have changed since problems with heart rhythms arose earlier this year, a PM was put in and I'm now on a standard mix of drugs.

Guess I'll just keep doing what is suggested and avoid screens and other disturbing factors.

Thanks and all the best.

[Ruby300 in reply to Czech_Mate]

Hiya, well at least you are doing something perhaps you should go to bed little later that might help you. I think for myself I realise I don’t need a lot of sleep even when I go to the gym or walk so I think the pair of us will have to try our best the good thing is I never feel tired hope you are the same😊

Take care of yourself any time you need a chat you know where I am 😊