We see a lot about lack of sleep, but not so much on the effects this has on our every day waking lives. It seems this is the crunch-line in fact – How do you cope on little or no sleep? Any strategies for keeping going?
Hello Filou and welcome to the Sleepio community. I can understand your concerns (I am a retired healthcare professional) and throughout this course you will be given tools by the prof each week which will help you with this. The first two weeks are just so prof can get an idea of how much sleep you are getting then by week 3 the hard work starts but also the benefits start to show. Just bear with it for the first couple of weeks as you may feel nothing much is happening but you will be given the tools you need at the appropriate time. Prior to starting this course (I am on week 9 now) I would lie awake for hours worrying about anything or nothing and things seemed to get all out of proportion in the middle of the night. Now I sleep well and if I wake I get back to sleep within minutes. I've managed this through practicing a good wind-down technique and trying out all the other suggestions that you will get in weeks 3,4 and 5. You are on the right track for these problems to be resolved. Just follow the advice given each week and check out the library and posts on the community forum. Best wishes and keep posting on this forum about any concerns, we are a friendly bunch I think.
I feel for you! I'm struggling much the same at the moment and, after a lifetime of poor sleeping, I'm wondering if this will work. Seems like lots of people go through a really tough time in weeks 3-4 (I've just started week 3, so I'm very anxious about the next 2 weeks) -- it also seems like sleepio really does help most people. You're probably a very tough person to be doing everything you are doing on so little sleep, so good luck toughing this next bit out too. Strength sister!
Thank you for your answer. I feel though that I have a tough time staying awake after 7 PM. Any suggestions?
Sending you positive vibes!!! I feel your pain!
sounds very hopeful. thank you.
Sorry, just now seeing this post. When I had trouble staying up till my bedtime, I knew I had to be more active. Not just at night, but during the day also.
Try morning sun and morning exercise. It helps to set your body clock and is also recommended for jet lag.
Evenings, especially when it’s dark at 6 pm, were tough. I would have to fight sleep if I watched the news, because there are so many bits of the news that I’m not interested in, so I’d zone out and sometimes fall asleep.
I’m a quilter, so I’d work on a quilt or clean the sewing room. I’d read, or watch a television show that I was interested in and knew I wouldn’t fall asleep. Sometimes a household chore. I started Sleepio in the late fall, so it was too cold and dark to take a walk after dinner, but I will when the weather gets nicer and lighter.
Try not to be too sedentary. That was my downfall. If I wasn’t busy and engaged, it was tempting to close my eyes. Good luck to you!
I am fortunate that I am retired although I do some voluntary work & have other commitments. What kind of strategies do you have to get you through the day after a very poor night?
Every day is a struggle. I don't cope. I will eventually crash my car while driving to work. Then at least it will be over.
Katiabee, you’re scaring me! Are you working with a doctor for your sleep issues any any other issues you may have? It sounds like you may have other issues than sleep, and I’m afraid I’m not competent to give you proper guidance. Please see your doctor right away to get the help you need. I’m worried about you.
I’m very sorry to hear you are having a hard time. It sounds incredibly challenging.
While we're unable to provide direct medical advice since Sleepio is a self-help program, we do want to ensure everyone gets the help and support that they need. When people feel it is too challenging to cope on their own, we recommend they talk to their doctor or someone they trust.
Also, since Sleepio is a self-help program you should feel free to tweak the program to your needs or entirely skips techniques, like sleep restriction, if you feel it's too much for you. Your health and well-being is the most important thing.
You can also share your Sleepio data with your doctor through the Sleepio Clinic at any time if that helps. Your doctor can sign up for a free Clinic account at http://sleepio.com/clinic to track your progress and advise you as you make your way through the program!
Please don't hesitate to send us an email at firstname.lastname@example.org if we can help with the program, and I do hope that you'll continue to use the community as a source of support. I hope that this information is helpful. We want to be sure that you receive the safest and best guidance possible.
All the best,
I feel a wreck after a night of no sleep. Very faint and light headed – i really feel like im going to faint . coping strategy is hopeless – i just carry on at work. Its horrible and i have a long commute.
Are you able to take time off work? Are you able to find another way of transportation to get to/from work besides driving (walk to bus stop?) on the nights where you don't sleep?
When my insomnia flared making the daytime too challenging, I went to the doctor and got a prescription for (generic ambien) at the standard dosage for women (5 mg). I found this was too strong, so I cut the pills in half. If a half doesn't work, I take the other half. While sleeping pills aren't ideal, this helped me keep things together.
The key longer term has been managing daytime stress (time for fun as well as learning assertiveness skills to deal with unrealistic expectations at work and from in-laws). My doctor suggested taking a walk in the sunlight every day as able to reduce stress and help with melatonin production.
Hope things improve for you!
Would it help if you tweaked the program a little so that you’d get more sleep? Such as sleeping a little later in the morning, going to bed a little earlier, taking a little nap? Little means maybe 15 minutes. Technically against the rules, but if you’re really suffering, your health and safety should be most important.
I know how difficult the early days of Sleepio are. I felt jet lagged and miserable for a month before it started to get better. But it did get better. Now, instead of all bad nights, I have maybe one bad night a week. I hope you can work through this and find success.
I am going to get a sick note from GP
Basically it has a lot to do with my back. Not having any sleep obviously means my back is not rested so have tension then i am quite able to do yoga aimed at releasing that tension but it is so bad – some nights i have had to do 2 hours of yoga . and the vertebrae in my back still painful in mid to upper back and knotting of muscles across shoulders. I have given up really now. After work i can stop at sportscentre for sauna. I have stayed in sauna suite for 2 hours as there is a relaxation area – this helps ease the back and i feel very relaxed . however then i have to drive home ( 13 miles). I have to eat a little then when i go to bed im wide awake .
Ki have tried getting up after 15 minutes. I have an easy chair on landing with a small light and heater. Its not working for me. My back in upright position iin this chair s very painful. I do not feel sleepy after an hour or two hours
Oh dear, I’m so sorry you’re going through this. Have you worked with your doctor to help with your back pain? Sleepio has many discussion threads and library articles about sleeping with pain. I hope you find a solution to this. It must be very frustrating.