Avatar Posted by twentytroubles 23 days ago (Question)
I've still been too chicken/lazy/procrastinating seeking mild depression help.

I can't sleep. I've stayed up all night, and now am not even sleepy (I guess a second wave of energy kicked in). I rarely manage to go to sleep before 4 a.m., no matter if I have to get up early or not. If I don't have to get up early, I don't go to sleep until 7 or 8 a.m. P

art of it is likely bumming around, but is there anything I can do to "encourage" myself to sleep? What causes sleep problems: lack of motivation to sleep, some biological off-ness, or what? People always say "just go to bed/sleep." Um, I can't? When it's ridiculously late/early, at least I go to sleep fast when in bed. If not, I'll try to go to sleep for hours and can't, which annoys me. I thought that it was a phase or generic stress, but it's been several years since I had a "normal" sleep schedule. When I'm around other people (staying at someone's house, or vice versa), I can usually manage to go to bed at 1 or 2 a.m., and sometimes even fall asleep sooner.

What causes insomnia? Lack of willpower, routine/habit, or some cause?


Answers

Written by bellacutie 22 days ago Rating: 0 | Rate Answer: + -

There are many causes for insomia - far too many to list here. Some causes are medical or lifestyle in origin. I remember in my late teens to twenties I would sleep until 2:00pm. Doctors now know there's a true medical explanation why teenagers need to sleep later - but that would mean late morning not afternoon.

Our bodies can become stuck in a pattern - body clock. If you wanted to change your scheduale you would need to do it gradually. If you're depressed you should see your doctor about this. I think you should definately try to change this pattern because you can't accomplish much if you're sleeping all day.

Here are some lifestyle changes you can make:

1. Exercise early in the day preferrably on a sunny day - experts know that exposure to light regulates the body clock.

2. Cut out all caffeinated beverages -especially those energy drinks including pop.

3. Alcohol can make sleeping difficult so limit that as well.

4. Go to bed and wake up at the same time everyday.

5. Don't watch TV, play video games or go on the computer before bedtime.

6. You could try natural supplements like melatonin, tryptophen, valerian, magnesium etc - but be careful mixing them with other medicines and consult your doctor.

7. Keep your room neat, peaceful, dark and noise free.

8. Do some slow deep breathing exercises while laying in bed.

9. Have you had a recent physical and bloodwork done?

Human beings are designed to go to bed early and wake up early. The saying the early bird gets the worm is true. Think of what it was like before electricity - people would go to bed when it got dark. Best of luck, Bella

Written by twentytroubles 22 days ago Rating: 0 | Rate Answer: + -

Thanks for the suggestions.

I don't get a whole lot done, really. Thankfully I'm mostly a student so I can semi-manage. Lately, it's been staying up until 6 a.m. or so, sleeping until early afternoon (sometimes evening).. and repeating the process. I get migraines often, and sometimes that throws off my sleep schedule more. I'll either get a migraine and go to sleep right then, or stay up until I feel better (and afterwards to do stuff), and end up staying up late again. (I've had migraines on and off since a kid, so I don't know if it's insomnia-caused or the usual.)

If I skipped a day of sleep then went to bed early that day, would that reset my sleep schedule/clock?

I've managed to not drink soda for a day on occasion, and can't sleep then either. Giving up caffeine is about as likely as me going to a gym-- they're both not going to happen anytime soon, ha. I've thought about nixing the caffeine to see if that would help with my insomnia and anxiety and all, but soda is kind of a relaxing habit-- like coffee or tea for some people. I only do alcohol a few times a year for special occasions.

My room isn't exactly neat, but it's decent and dark. I'll have to try deep breathing. I want to go to sleep at a normal hour, say, 11 p.m., but can't. I almost hate the process of sleeping now- if I actually convince myself to go to bed, it's late, and if it's early, I can't sleep.

I've tried TV vs. no TV. I usually put the TV on a 15 minute timer and am asleep soon after (if I can actually sleep). I've tried no TV or computer too, though often if I can't sleep/make myself to go bed, I end up doing TV/PC/something for way too long. I've tried eating earlier, later; turning the temperature up and down; and just about everything I could think of.

I'll have to look into melatonin and valerian and those things. I tried melatonin years ago for a little while, and managed to go to sleep very early (8 or 9 p.m., waking up at 6 or so). But, I was younger and less stressed out/anxious/sleepless of a person. Even when I take Tylonol PM or similar at 9 p.m., I'm still up until 4 or 5 a.m. I've tried Simply Sleep and several versions, and nothing seems to work for me.

I thought about getting a roommate just to have someone balance the atmosphere and so I'd feel safer and pressured into living more normally. But, too many people I know stay up,.. or would think I was weird. Whatever my problem is isn't help my social life, or my ability to achieve anything for school/work/socialness. I read that some people suggest SAM-E and that seems to help them with general emotional well-being, but I'm not familiar with that one.

I haven't had a physical or bloodwork or any of that. I haven't been to a doctor since I was a teenager (20s now). I wouldn't want a physical, and blood being drawn is not my thing. What would either of these tell me about in terms of insomnia? Just if I had some underlying condition that was causing the sleep problems? I've been thinking about going for a checkup, but I'm too much of a procrastinator (and non-doc-going-person-don't-want-a-health-lecture) to get a physical. I know it would be a good idea, especially since I don't feel like I'm at my "optimal level" of performance/living/whatever.

I guess I could also be stressing myself out and that be causing more sleep issues. I got a massage last spring since my back was so knotted that it always hurt, and the guy said I was shockingly tense. He was surprised to learn my occupation (relaxing) and my age (young). I do have a lot of anxiety and stress myself out over seemingly nothing.

Written by Clyde 20 days ago Rating: 0 | Rate Answer: + -

The doctor can definitely help you with learning how you cannot sleep. Especially a sleep doctor. The anxiety and stress can definitely be a huge issue also why you are not sleeping, if you dont want to go to a medical doctor, at least go to a therapist to deal with the anxiety and stress, which can alleviate you not being able to sleep.

Best,

Clyde


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