when you are tired and run down you naturally feel awful. I have experienced low moods and feeling like I just dont want to continue feeling crappy. When that happens , it ramps up the level of anxiety I'm feeling, and I feel overcome by the helplessness and frustration of the situation. Vicious cycle. I find exercising very helpful as well as meditation. Meditation , even 5 min a day is a great start. I should add that I have tried many things over the years and the above has helped me so much. Many hopitals offer free midful meditation classes that can get you started.
good luck and you are not alone
Hi laura, yes negative thoughts flood my mind when I don't sleep, and I am either extra anxious or more depressed. I really notice the difference when I've had a good night, in the same way that I feel much better when the sun is shining. I've had suicidal thoughts many times over the years. What helps me cope is getting outside and noticing nature, talking to friends and family, and especially knowing that there are millions of people with problems far worse than mine. It's sad but my greatest ambition is to be able to sleep.
Have experienced the same problem as well as 'brain fog'!
Hi I am new to Sleepio too and am sure my memory is affected. One difference with me is that I write out a shopping list and then forget the list! I am nearly 73 so maybe age has something to do with it. I hardly ever have a good night but when I do have one I feel like a different person. Do hope Sleepio works
Hi there Always (and Blodwen),
Memory is definitely affected by poor sleep! I have experienced “brain fog” when I was sleep deprived also. I hope that both of you are able to stick with the program and see improvements in your sleep. It is a tough course, but well worth the effort! I suffered from insomnia for so many years (since early childhood) that I had no idea what a good night's sleep felt like! Several years on and I sleep well almost every night – the difference is amazing.
Hi Laureloakwood It is now 0300 and I'm totally awake and also suffering from restless legs. Needed to go out later this morning but know I'll be cancelling again. Sleeping pills used to work but now have little effect. Just wanted to grumble to someone. Always tired
Take heart, Always tired. I remember that feeling all to well, and never thought I would feel “normal” again, but this programme did the business for me, so I hope it will for you too.
thank you Marie Elaine I hope it will help me but I find it difficult to challenge the feeling that if I don't sleep I will feel ill the next day as I KNOWthis happens. How can I tell myself that my body will cope when it never does?
Maybe you should stop trying to tell yourself you will feel fine after a bad night if you know this to be untrue. You might find it more helpful to be straight with yourself. Try accepting that you will feel ill, but that it is natural to feel like that after a really rough night and try to take the pressure off yourself that you must get some sleep.
It is horrible to have that hollowness from sleep deprivation, but it will pass. Plus it will build sleep pressure for the next night.
Do you take some light exercise each day to combat the restless legs? My partner suffers from this occasionally and has tried many remedies. He finds that it is less likely if he has had a walk around the block in the evening.
I'm afraid there is no “magic pill” for insomnia! It is a long and difficult road to recovery – but it really IS worth the effort. Hang in there and feel free to rant on sleepio if you need to – you will find many sympathetic ears…
Best wishes. xx
Hi Laurel Thanks for your understanding. It actually helps to know that other people have been helped with Sleepio. I do walk a lot and am grateful to live in a beautiful part of Derbyshire. Must stop grumbling, but don't expect I will!
take care x
Hi just started week 3 – finding it terrible – particularly making myself stick to the regime and also getting up during night when I can't sleep. Up three times last night for over 2 hours – feel awful.
I can only hope it gets better – reading the comments makes me feel much less isolated.
If you have just started week 3 and sleep restriction, you are already aware of the basic needs your body has for sleep. There's no easy way through sleep restriction, unfortunately!!
The most important thing to remember is that your health and wellbeing are paramount. Yes SR will only work well if you stick to the regime, but if you need a lie-in to help you cope with the tiredness then have one: no one is checking up on you!
Please don't feel like a failure if you don't achieve perfect sleep after 1 week of SR – it takes time to re-connect your brain and body to the new routine.
Also, if you are unwell, feel free to leave the SR until you feel well again. There is no point putting your body under unnecessary stress. If you have any other conditions – and many people using sleepio do – then work with your body to improve your sleep.
Many people with fibromyalgia &/ or ME find a flat-rest during the day helps them get through the day. Do what feels right for you and keep adjusting your routine until you are happy with it.
Best wishes. xx
It's difficult for me to do SR when I can't actually fall asleep and am waiting all night for the morning. I expect I need to do the QHR but I haven't had any success with that so far. I suspect that is really what I need to persevere with in order to improve my bed sleep connection. Does it really work?
QHR definitely does work! It is the absolute hardest part of SR, especially when you are so exhausted you just want to lie in bed. It is the part of SR that helps your body re-establish its bed-sleep connection.
I used to save myself mundane household chores to do when I had to get up; loading or unloading the dishwasher, wiping down the sides in the kitchen etc. Anything that didn't require a lot of thought, but that would keep me on my feet, so I didn't fall asleep on the sofa!
I also used to reason with myself that I had been able to function on 3-4hrs of broken sleep per night since childhood. So although I would feel crap the next day I knew I could function, plus my sleep pressure would be increased the following night.
There is no easy way around it, unfortunately! But it does get easier as your body adjusts.
Best wishes. xx
Thank you for your comments. I am sorry to hear you have had to manage on little sleep since childhood. I've only had it since March and I'm finding it hard to come to terms with.
I will try the QHR tonight and line up a few things to do. I can see preparation is important.
Have you attended a mindfulness course? I went to a workshop on Saturday and found it, interesting and I am thinking of doing the 8 week course.
I would like to draw your attention to this brand-new (and yet small) study on the possitive effect better sleep have on depression.
I think that my poor sleep pattern has affected my ability to lose weight. I have had poor sleep for over 22 years. Now that I am a widow and retired I decided after watching the TV programme that 2016 was the year that I need to sort sleep out. I have noticed that I need to brush my teeth about an hour before bed or else it seems to wake me up en route to bed. Does anyone else have any other thoughts on this?
Hi Laure, I used to have dreadful restless legs but was prescribed a combination of potassium and magnesium plus vitamin e from a respected Herbalist. Now only have to take them occasionally
yes, I have also noticed that I need to used my powered toothbrush well before I retire as it has a wakening effect. I just make sure I brush my teeth earlier in the evening and only take water after I have brushed them.