Tossed and turned? Out like a light? However you slept last night: share it here!
Hello Rammer. I did this clock watching thinking I needed to be accurate with my sleep diary at first but it ended up making me anxious and keeping me awake! As Rosie say, you are only meant to estimate how long you feel you are awake. You'll get used to this so try not to worry about it. There is information in the 'library' about filling in the sleep diary that mentions this I think.
I have been struggling with insomnia for the last 8 months and have been with sleepio for the last 4 months. My issue seems to be that no matter how little sleep I get I'm not sleepy, exhausted but not sleepy. I have to work very hard to get sleepy in the evening so that I can fall asleep. Why is this happening and does anyone else have this issue?
Hi Kathy, I was the same, not feeling sleepy is part of insomnia. I used to stay up for ages in my early days of sleepio and still not get sleepy tired. I think I had forgotten what feeling sleepy was like. But I felt exhausted all the time.
I am two years on from joining sleepio Kathy, By continuing with the programme eventually turns things around and you start to recognise sleepiness rather than exhaustion. Keep being repetitive every night, get ready for bed, sit in the dark for 15 minutes or so and then go to bed at you regular time, even if you don't feel sleepy tired. By being repetitive Kathy your body clock will start to recognise that it is bedtime and you want to sleep through the night. Make sure you get up at your regular time too.
Blips come and go, at your stage a blip still knocks your confidence and makes you worry about not being able to sleep. So learn to manage the blips and you are well on your way to overcoming insomnia. Remember a blip is all in the mind, use the thought checker, try thinking of something nice. So when you get into bed think of your breathing, I still do that now even after two years with sleepio, and it really works for me. I do that for a couple of minutes and then I sleep. Get up if you cannot sleep, don't stay up for long, maybe make a warm drink, keep the lights low, and then go back to bed and try sleeping again.
Work your way towards a time that you want to go to bed, stick to that time and have a getting up time too. Repition is key Kathy.
I've tried everything: medication, therapy, Sleepio, meditation, nutrition changes, hypnosis, acupuncture, you name it. After having my son a few years ago, I just can't get more than 5-6 hours of sleep and this leaves me always feeling tired (he sleeps through the night). I tend to wake up early in the morning and I'm still very tired, but can't sleep. I'm not anxious or thinking about anything, just sort of in a daze. Has anyone had a similar experience or have any ideas on how to work on this?
Hello gmonty. What a shame you don't feel rested especially when you have to deal with young child. Have you tried going back to the dreaded QHR and getting up for a short while and doing something relaxing or boring till you feel sleepy? I wonder also if you are subconsciously listening for your son? I hope this soon gets better for you. Maybe someone else will come up with other suggestions. Lindsay
Hi gmonty – if you were sleeping 'normally' (!) before having your son, am just wondering whether your sleep got disturbed at this point. For instance, for most new mothers you will have been up and down quite a lot at first with feeding etc., and then later with teething or illnesses. For some of us we just become hyper-alert, so I think we get a block of sleep because we are exhausted, but then are 'primed' if you like to get up again if / when 'needed'.
Do you lie in bed when you wake early? Or do you get up? If you lie in bed, do you try doing some relaxation exercises or meditation to see if this will help you fall back to sleep? If you get up do you just get started on the daily chores? (Not sure how 'early' early is!!) or do you do some other relaxing activity? Do you then go back to bed to try to sleep again? And then, although feeling in a 'daze' do you manage to cope during the day?
Sorry I can't offer much more in the way of help based on your post. Please don't hesitate to come back for more help – take care. Rosie x
You have tried many different ways to try and lengthen the amount of sleep you get. I just wondered how long you did each of these therapies for. Sleepio for instance is slow to work but definitely does given the time it needs for each individual and has been proven to work. The only suggestion I can give you would be to go to bed a bit later and see if you wake up later. If you do then stay at that time for a while and then very gradually start going to bed earlier to lengthen the time in bed.
Hello gmonty, early wakening when you feel you would like/ need a couple more hours sleep is a very common problem amongst Sleepio members- and not just amongst those of us who became hypersensitised when we had young children.
Ve and I have both responded very recently to someone else with the same problem who posted on the Ask the Grads discussion. You may like to look at our responses there to see if any of the comments and suggestions there help you at all.
The main thing is not to become fixated on your early awakenings. Thet happen to many of us so can almost be seen as normal. You Amy well find that even with less sleep than you would like you are feeling more rested and are functioning better than before because the sleep you are getting is more concentrated and of better quality.
Good Luck and keep your spirits up!
Apologies for typos – really should proof read more carefully!
Hi gmonty, as OFSS has said, early waking is very common.
The way I dealt with it was to always apply QHR. However, even if I wake at night, I don't get up for 20 to 25 minutes -- it's cheating a little but it works for me.
With the early wakings, I try getting up twice and if I'm not sleeping after the second time I, get up and stay up for the day.
I think that my brain eventually cottoned on to the fact that bed was for sleep. It took a while, but I now only have the odd early waking.
I have been with sleepio for 36 weeks and I think that I will always have to work at my sleep. I'm sleeping for about 5- 6 hours a night with 3 short wake ups for the loo. I'm older, so it seems to be enough sleep for me!
Hope this helps and that your sleep improves.
Only 6 and a half hours :/
Sorry your sleep wasn't good. Was it just one night?
If so I wouldn't worry too much, if you check around other Sleepio's posts you will see that this happens to others too. Just put it behind you -- remember that you have been sleeping well -- this was just a blip.
Don't dwell on this one bad night .
If it continues, check your wind down routine to see if you have lapsed at all. Also make sure you continue with your relaxing techniques during the day. Are you exercising? I find that a 20 minute walk each day is a big help.
It does take time for our brains to reprogramme and accept the changes we are trying to make and there are often blips on the way, when we least expect them.
Hope you have a better night.
Six and a half hours is not bad and I would say it is probably par for the course, especially if you have not been a graduate for very long and this is just one bad night I am now in Week 26 and still get less than 7 hours which is slightly less than 90% Sleep Efficiency.
As Megwich says, you have to remember that you can sleep and don't let one bad night depress or worry you too much. Keep your spirits and your determination up, stick to your wind down routine and the Prof's tools and you will be fine.
Six and a half hours is fantastic, enjoy it and be proud that you sleep that much. I have been with sleepio over 2 years and I get between 5 and 6 hours sleep and when I get up in the morning I feel great that I am no longer an insomniac. Yes I would like more time asleep but I manage well on what I get.
Well done JLM, keep on course you may gradually start to sleep more, time will tell.
I slept well last night and feel rested for a change. I have found that Sleepio has helped me get to sleep more easily because it has reduced my anxiety about getting to sleep by reassuring me that my body will cope and catch up if it really needs sleep. I am not taking any sleep aids (like pills). I have found that they actually interfere with my sleep the following night. I have found that putting racing thoughts in the thought locker helpful too. Also, the cutting out of alcohol 4 hours before sleep (especially red wine) has helped too. If I want a glass of red wine, I have it earlier and that seems to work better for my sleep. I am still in the middle of the course, but so far it has been very helpful.
Hello Oakville, it's good for you to be touching base with the Community. It helps to share and bounce things off of others in similar circumstances as yourself. It's a wonderfully helpful community of fellow “sleep seekers”. I'm glad for you that things are already looking better. You've started into the heart and core of the program at week three. Many of us found it to be slow-going in the early weeks, but patience, perseverance and determination will get you through, along with a positive and hopeful mindset. Keep in touch via your profile page and the discussion pages.
All the best, Chickatee
Good message to Oakville Chickatte7, just one thing to add to that. 'Repitition' every night when you find something is working helps to get that body clock on the mend.
Yes it really is a slow start, and all those things you mentioned are imperative for a good result.
Yes, I agree, repetition every night is highly beneficial. Thanks for that addition.
My sleep gets better and better as I continue with Prof's rules. The quality is better than I have ever had, even better than when I was a good sleeper.
So keep with it everyone. Being repetitive at bedtime is certainly the way to go. I found a bedtime that suits me for all occasions, like holidays and going out in the evening. It is later than I used to go to bed before insomnia, but it's no bother at all now.
I get up in the morning when I am ready, I usually have about a 10 minute lay in after waking up, but I love getting up knowing that I have had a really good sleep.
It seems so easy for the people around me. I have to fight for a few precious minutes, and even then, I'm not sure what I would do without Ambien.
I'm working on it. It's a goal, and a goal worth achieving.