I am having trouble sleeping due to depression. I dont drop off until 3-5am and then dont wake up until 1pm. It's really affecting my studies as I cannot seem to get up for lectures.
I try to go to bed about 11pm...but I just lie there for AGES staring at the ceiling bored outa me brains. Then I just give in and go on the computer till like 2am.
Can anyone suggest something to help me sleep.
My nurse suggested I try setting me alarm for about 9am and then I might feel sleepy earlier. The thought of getting up at 9am really scares me though...
Try some relaxing things like having a bath or something. Im having trouble sleeping as well just now. I wake up twice or 3 times a night and at 5 am in the morning i cant get back to sleep.
Going on the computer for bed won't help at all. It stimulates the brain, so maybe before you think about going to bed come off the computer & read or have a shower first.
A good sleep hygene pattern will help.
such as half an hour before going to sleep come off the computer, have a shower & then relax, you could use visulizing techniques to help you sleep.
The nurse has the right idea too, getting up earlier will make you want to go to sleep earlier, right now, you've made your body not think that sleep time is untill the early hours of the morning & it just needs to be changed slightly, which you can do.
You need to make sure you dont do anything stimulating before you sleep, as Erin said. This means no computer or tv etc half an hour or so before you want to try and sleep.
You should have a relaxing bath with some lavendar scents.
Also having a hot milky drink before bed helps.
When you get into bed, reading a couple of pages of a book can help, as long as it's not one you need to really concentrate on (so no textbooks etc, just a novel).
When you try and sleep, if you're still awake after about 30 to 45 mins, get up and do something boring. It HAS to be boring, no computer or tv. Things like housework or reading a bit more.
Then try and sleep. The idea is that if you cant sleep you get out of bed, so you dont associate your bed with lying there awake.
You need to get into a good sleep routine also. Go to bed and wake up at the same time every day, regardless of how well you slept. Over time you will find you are sleeping a lot better because of the routine.
Isn’t it funny how day by day nothing changes but when you look back, everything is different…
you once called your brain a hard drive, well say hello to the virus.
Hierophant and control freak gave good advice. Also, if possible, try to avoid doing things like reading, using your computer, etc, in your bedroom; use your room for sleep only. This year, when I moved, I put my desk and computer in my living room, and that helped a bit for me.
You could also try natural remedies like valarian root or melatonin or even over the counter things like Unisom. I will say that it's easy to become dependent, despite the fact that these things are natural or OTC, and you have to take more and more to get the same effect...Plus, they usually leave you groggy the next morning.
I can relate to sleep problems; I'm currently taking prescription Trazodone, but hopefully you can try these other methods first so you don't get to that point. Good luck.
Hey hun,
I can relate totally. I have bad problems with sleep. It's 12am right now as I'm writing this, and probably won't sleep until about 3am. Anyway, what helps me is having a bath/shower before bed and maybe a milky drink. No tea or coffee though! Reading a book can be helpful. Not TV's or Computers though as these keep your brain awake and won't help at all. Also try listening to relaxing music/sounds? I LOVE the sound of rain. It helps relax me and helps me sleep. So I brought a rain CD. All it is, is the sound of rain. It works really good. Also I have sleep spray (if you would like to know more about that feel free to PM me). Also don't eat before you go to bed either. Hope this kinda helps! Take care xxx
Hi Guys thanks so much for all your help and advice!
I'm trying to go to bed and hour earlier each night to break myself in gently. So last nyt I went at 1am and tonight i will go as 12.00 and so on until i can go at 11.00 almost every night.
Also managed to get up at 11.00am today...compared to my usual 1pm...thats pretty good!
But the internet is defo my weakness and if I dont dicipline myself, before I kno it it's 3am and I'm still on the internet!
Have also been reading for 10 mins before bed which helps to take my mind off of things.
I like to read or journal before bed with a clip-on or bedside lamp--if the main light's off, the room's quite a bit dimmer which helps me get tired I think. It's like a nice in-between stage. Unfortunately I can't read a new book, or I'll stay up all night reading! So I reread stuff.
Tylonal Simply Sleep is nice too (it's like Tylonal PM without the pain reliever), but it's kind of addicting if you take it too much.
Oh and cutting out caffeine after about 6 p.m. helps me sleep better.
Thank you for all of your help and support. I will no longer be coming to RYL. Semi-explanation will be inside my profile.
hi i was like that five years but pys put me on meds to help me sleep perhapps you can ask the doctor for some thing to help you.
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