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Living2xcess · 12-23-2009, 01:57 PM

Today I slept. I slept all day. A couple days ago I went to the pharmacy for something to help me sleep. The medication they gave me doesn't help me get to sleep, but definitely helps me stay asleep. I think it's time to go back to the basics: Exercise, eat healthy, and see a doctor.

I hate how my sleep problems effect other people. I am getting married to the woman I love and I am upsetting her and her family. I have cancelled plans for a photo shoot and plans for dinner because I was too tired. My sleeping problems used to effect only me (in a very negative way), now they are beginning to effect the people I love. I really need to get this problem fixed.

What should I do? What if the doctor can't help me? What if my anxiety medication is causing this? I know more about insomnia and sleep problems than most people. I should be able to beat this. Am I sabotaging myself?

The only thing I do know is that making Siri is the most important thing to me, and I can not let my problems become her problems. It is time to change.

Thekla · 12-23-2009, 02:30 PM

Sounds like you are on track in improving your overall health and seeing a doctor. If it hasn't been done already, a sleep study may yield some ideas - perhaps you can talk to your doctor about that.

Good luck!

Johnny Skosnik · 12-23-2009, 04:18 PM

Avoid caffeine and other stimulants at all costs. This post may help.

Brutha · 12-23-2009, 04:49 PM

What is your going to bed procedure at the moment. What time to you go to bed and what do you do before getting into bed?
What's your getting up routine?

If you change it day by day, what happened at every day in the last week?

Living2xcess · 12-23-2009, 05:10 PM

Quote:

Originally Posted by Johnny Skosnik

Avoid caffeine and other stimulants at all costs. This post may help.

Ok, I have to admit I don't do this. Caffeine is my fuel. I will begin a 30day trial of no stimulants tomorrow and see how it goes.

Living2xcess · 12-23-2009, 05:13 PM

Quote:

Originally Posted by Brutha

What is your going to bed procedure at the moment. What time to you go to bed and what do you do before getting into bed?
What's your getting up routine?

If you change it day by day, what happened at every day in the last week?

I have a great night-time routine. Unfortunately I don't follow it as much as I should because I am never tired at night. Again, something I know I should do, but I don't. Thank you for the post, I will reinforce the importance of a night time routine.

Henri J · 12-23-2009, 05:29 PM

There are a lot of things you can do. The first I would do is clean up your diet as much as possible. Try a 30-day experiment of only eating raw foods with some cooked vegetables and grains. Keep it extremely simple and avoid any stimulants.

I don't quite understand one thing: do you work shifts? why is it that you're sleeping during different times of the day? Is it just because you have trouble falling asleep?

I don't know if this helps, but something that really helps me sleep is yoga and meditation before bedtime. Just clearing your mind of the stresses and anxieties of the day.

Living2xcess · 12-23-2009, 05:35 PM

Quote:

Originally Posted by Henri J

There are a lot of things you can do. The first I would do is clean up your diet as much as possible. Try a 30-day experiment of only eating raw foods with some cooked vegetables and grains. Keep it extremely simple and avoid any stimulants.

I don't quite understand one thing: do you work shifts? why is it that you're sleeping during different times of the day? Is it just because you have trouble falling asleep?

I don't know if this helps, but something that really helps me sleep is yoga and meditation before bedtime. Just clearing your mind of the stresses and anxieties of the day.

I have done shift work in the past. I have been unemployed for the last 4 years (most of it while going to school). I try to go to bed at the same time every night but fail to do so (some of it due to sleep difficulties, some of it due to activities, sometimes its just "I don't feel like it"... I sleep all day way too often. I am going to add meditation to my night time ritual, thank you for the reply.

AngelaM · 12-23-2009, 05:40 PM

Sleep changes don't just happen. They require serious dedication and routine over a period of time. You could go to a doctor and get a sleep study but in my opinion if you haven't gone all out and tried everything you possibly can to improve your sleep on your own it will be a waste of time and money.

A night time routine isn't going to help if you don't do it each night for a significant number of consecutive nights.

I think most importantly you should realize that you're not being honest with yourself if you are here saying you want to improve your sleep but then it comes time to go to bed and decide not to do your night time routine if you "don't feel like it". What you're saying and what you're doing really aren't in alignment.

Henri J · 12-23-2009, 05:43 PM

I agree with Angela. It seems like you're not really serious about getting your sleep in order. I'm sure you could systematically eliminate what is causing your problems. The question is, do you really want to do so? You may be reaping some benefits from having problem sleeping that your unconscious thinks is better than any other alternative, or you may just enjoy it, I don't know.

Grasping at straws here.

Johnny Skosnik · 12-23-2009, 05:49 PM

Quote:

Originally Posted by Living2xcess

I try to go to bed at the same time every night but fail to do so

This could be part of the problem. Ideally you'll want to get up at the same time each day, and only go to bed when you're tired. If you think "I must be asleep by X o' clock" you'll only stress yourself out. Read the aforementioned sleep post, then for the next thirty days:

Remove distractions in the bedroom (computers, televisions).
Avoid stimulants at all costs.
Only go to bed when tired.
If you don't fall asleep in ten minutes, get up.
Awake the same time each day.

Living2xcess · 12-23-2009, 06:09 PM

Quote:

Originally Posted by AngelaM

I think most importantly you should realize that you're not being honest with yourself if you are here saying you want to improve your sleep but then it comes time to go to bed and decide not to do your night time routine if you "don't feel like it". What you're saying and what you're doing really aren't in alignment.

I agree with you. I "like the idea" of having a night time ritual and understand all the benefits, but I don't "want" to do it when it is truly time to take action. I guess I will have to observe and take not of my true desires. I definitely now realize that I AM sabotaging myself, I need to find out why and what to do about it.

AngelaM · 12-23-2009, 07:08 PM

Doing what you're used to doing is always easier than creating a new habit. I think you need to sit down and look at the benefits of having a regular sleep schedule versus the way you're living now. Then you'll be better able to decide if the effort of creating a new habit is worth the benefits it will bring to your life.

Living2xcess · 12-25-2009, 07:43 AM

Turns out my sleep problems are greater than expected. I went to the doctor and was diagnosed with obstructive sleep apnea and delayed sleep phase syndrome. I have had this problem my entire life and none of my U.S. doctors were ever able to find an answer. It took a few dozen questions and a look down my throat for a Thai doctor to figure it out. Of course, I am going in for more testing, but still.

Beuford · 12-25-2009, 08:18 AM

At the moment I'm just experimenting with polyphasic sleep, and I'm not suggesting you do it, but I've realised how easy it is to go with 4.5 hours of sleep a night for a few nights, and how much easier it is to get to sleep the next night if you didn't sleep fully the night before. It might be worth considering for a night to force yourself to get up through multiple alarm clocks and such after 4.5 hours of sleep just for one night. This is not the best way to get up but it is just for one night. The next night it should be easy to go to sleep, if not just do the same thing. But when you do, make sure to sleep early and set your alarm early. From then on, focus on going to bed at a reasonable time and waking up at a reasonable time like 11pm to bed and 7am to waking up. If you can, open the window and curtains and let yourself wake up naturally.

Explinfin · 12-25-2009, 08:30 AM

I wrote an article about getting a good sleep on my blog a few weeks ago. I'll paste it below, as well as the link you can find in my signature! I hope it helps

We spend nearly a third of our lives sleeping. Or trying to sleep for millions of people around the world who have trouble getting a good night’s rest every night. Having a good sleep every day is important, but many people have trouble getting a proper sleep without constantly waking up, having trouble falling asleep, or tossing and turning all night. I work a night shift job that requires me to sleep during the day, from about 9 or 10am until 4 or 5 in the evening is when I sleep. Believe me when I say I’ve gone through every scenario you could imagine trying to figure out how to get the best sleep possible. Over the last few years while working this shift I have come to some conclusions about how to get a high quality sleep, even during the day with all the noise and light that goes with it. I suspect that these tips will also help people who have trouble sleeping at night, and also people who sleep during the day like myself.

The most crucial component to getting a great sleep is to sleep in the dark. I know it sounds pretty common sense, but you’d be surprised how many people don’t actually sleep in the dark. When I say dark, I mean dark. If you can see your hand in front of your face when you’re lying in bed trying to sleep, it’s not dark enough. The reason it’s so important to sleep in the dark is so that your pineal gland begins to make melatonin. Melatonin is a hormone with anti-oxidant properties that is produced when you are asleep in the dark. If you’re not sleeping in the dark for periods of longer than 4 hours or so your body will not make enough melatonin. So make sure you block out any light coming in your windows and also turn off or cover any LCD clocks or cell phones or electronics that are plugged in where you are sleeping.

Another thing I found useful was to do a light stretch before bed. Nothing intensive but just to loosen up a little before spending several hours in bed. You don’t want to do anything too stimulating before going to sleep. Watching TV, playing video games, listening to fast paced or dance music, and consuming stimulants (including sugar and caffeine) are all things that you should avoid for at least 2 hours before you want to go to sleep. Things that can help you to fall asleep easier could be meditations, light yoga, reading, journaling, listening to relaxing or meditative music, listening to white noise, keeping the room slightly cool (not warm!), unplug any electronics in the room. Don’t think too much about work or school or anything stressful before bed either, you don’t want to get your mind racing just before bed. Taking a shower or sitting in a sauna before you go to bed could be helpful too, as your body cools down when you get out it will help you fall asleep. Also, don’t drink too much before you go to bed so that you don’t have to get up to pee during the night. If you do have to get up during the night, don’t turn the lights on! Your body will instantly turn off any melatonin production if you do!

I recently tried supplementing melatonin once in a while. I was having a few days of troubled sleeping and decided to give it a try. I am very glad I did. I took equivalent of 3mg of melatonin each night before bed for a week and I can honestly say that those were the best sleeps I can remember. This may be helpful for people who have little melatonin in their bodies to begin with, but I don’t think it should be used as a long term solution for sleeping. It definitely helps you get a wonderful full nights rest and is much safer than prescription sleeping medications. Melatonin is best taken in strips or an oral spray like Dr. Mercola has in his products section. Taking the tablet form of melatonin takes 20-30 minutes for it to hit your bloodstream, while the other two methods are much more rapid. I hope this article helps somebody get the best sleep of their life!

Living2xcess · 12-25-2009, 08:50 AM

Quote:

Originally Posted by Beuford

At the moment I'm just experimenting with polyphasic sleep, and I'm not suggesting you do it, but I've realised how easy it is to go with 4.5 hours of sleep a night for a few nights, and how much easier it is to get to sleep the next night if you didn't sleep fully the night before. It might be worth considering for a night to force yourself to get up through multiple alarm clocks and such after 4.5 hours of sleep just for one night. This is not the best way to get up but it is just for one night. The next night it should be easy to go to sleep, if not just do the same thing. But when you do, make sure to sleep early and set your alarm early. From then on, focus on going to bed at a reasonable time and waking up at a reasonable time like 11pm to bed and 7am to waking up. If you can, open the window and curtains and let yourself wake up naturally.

My doctor recommended me to go to sleep at 5am and wake up at 1pm until I can begin "sleep therapy". But I am going to take your advice, out of necessity. I have an appointment tomorrow at 11am for a pre-wedding photoshoot downtown. I'm in Bangkok, no Christmas here. I'll have to wake up around 9am so... 4.5 hours of sleep it will be.

12-23-2009, 01:57 PM	#1 (permalink)
Living2xcess Member Join Date: Nov 2006 Location: Myrtle Beach, SC Posts: 99	Need help sleeping Today I slept. I slept all day. A couple days ago I went to the pharmacy for something to help me sleep. The medication they gave me doesn't help me get to sleep, but definitely helps me stay asleep. I think it's time to go back to the basics: Exercise, eat healthy, and see a doctor. I hate how my sleep problems effect other people. I am getting married to the woman I love and I am upsetting her and her family. I have cancelled plans for a photo shoot and plans for dinner because I was too tired. My sleeping problems used to effect only me (in a very negative way), now they are beginning to effect the people I love. I really need to get this problem fixed. What should I do? What if the doctor can't help me? What if my anxiety medication is causing this? I know more about insomnia and sleep problems than most people. I should be able to beat this. Am I sabotaging myself? The only thing I do know is that making Siri is the most important thing to me, and I can not let my problems become her problems. It is time to change.

12-25-2009, 08:30 AM	#16 (permalink)
Explinfin Senior Member Join Date: Nov 2009 Location: Canada Posts: 134	How to get a good night's sleep without waking up I wrote an article about getting a good sleep on my blog a few weeks ago. I'll paste it below, as well as the link you can find in my signature! I hope it helps We spend nearly a third of our lives sleeping. Or trying to sleep for millions of people around the world who have trouble getting a good night’s rest every night. Having a good sleep every day is important, but many people have trouble getting a proper sleep without constantly waking up, having trouble falling asleep, or tossing and turning all night. I work a night shift job that requires me to sleep during the day, from about 9 or 10am until 4 or 5 in the evening is when I sleep. Believe me when I say I’ve gone through every scenario you could imagine trying to figure out how to get the best sleep possible. Over the last few years while working this shift I have come to some conclusions about how to get a high quality sleep, even during the day with all the noise and light that goes with it. I suspect that these tips will also help people who have trouble sleeping at night, and also people who sleep during the day like myself. The most crucial component to getting a great sleep is to sleep in the dark. I know it sounds pretty common sense, but you’d be surprised how many people don’t actually sleep in the dark. When I say dark, I mean dark. If you can see your hand in front of your face when you’re lying in bed trying to sleep, it’s not dark enough. The reason it’s so important to sleep in the dark is so that your pineal gland begins to make melatonin. Melatonin is a hormone with anti-oxidant properties that is produced when you are asleep in the dark. If you’re not sleeping in the dark for periods of longer than 4 hours or so your body will not make enough melatonin. So make sure you block out any light coming in your windows and also turn off or cover any LCD clocks or cell phones or electronics that are plugged in where you are sleeping. Another thing I found useful was to do a light stretch before bed. Nothing intensive but just to loosen up a little before spending several hours in bed. You don’t want to do anything too stimulating before going to sleep. Watching TV, playing video games, listening to fast paced or dance music, and consuming stimulants (including sugar and caffeine) are all things that you should avoid for at least 2 hours before you want to go to sleep. Things that can help you to fall asleep easier could be meditations, light yoga, reading, journaling, listening to relaxing or meditative music, listening to white noise, keeping the room slightly cool (not warm!), unplug any electronics in the room. Don’t think too much about work or school or anything stressful before bed either, you don’t want to get your mind racing just before bed. Taking a shower or sitting in a sauna before you go to bed could be helpful too, as your body cools down when you get out it will help you fall asleep. Also, don’t drink too much before you go to bed so that you don’t have to get up to pee during the night. If you do have to get up during the night, don’t turn the lights on! Your body will instantly turn off any melatonin production if you do! I recently tried supplementing melatonin once in a while. I was having a few days of troubled sleeping and decided to give it a try. I am very glad I did. I took equivalent of 3mg of melatonin each night before bed for a week and I can honestly say that those were the best sleeps I can remember. This may be helpful for people who have little melatonin in their bodies to begin with, but I don’t think it should be used as a long term solution for sleeping. It definitely helps you get a wonderful full nights rest and is much safer than prescription sleeping medications. Melatonin is best taken in strips or an oral spray like Dr. Mercola has in his products section. Taking the tablet form of melatonin takes 20-30 minutes for it to hit your bloodstream, while the other two methods are much more rapid. I hope this article helps somebody get the best sleep of their life!

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12-23-2009, 02:30 PM	#2 (permalink)
Thekla Senior Member Join Date: Jul 2009 Location: Seattle, WA Posts: 115	Sounds like you are on track in improving your overall health and seeing a doctor. If it hasn't been done already, a sleep study may yield some ideas - perhaps you can talk to your doctor about that. Good luck!

12-23-2009, 04:18 PM	#3 (permalink)
Johnny Skosnik Senior Member Join Date: Oct 2009 Posts: 300	Avoid caffeine and other stimulants at all costs. This post may help.

12-23-2009, 04:49 PM	#4 (permalink)
Brutha Family Member Join Date: Nov 2006 Location: Berlin, Germany Posts: 8,749	What is your going to bed procedure at the moment. What time to you go to bed and what do you do before getting into bed? What's your getting up routine? If you change it day by day, what happened at every day in the last week?

12-23-2009, 05:29 PM	#7 (permalink)
Henri J Member Join Date: Jan 2007 Location: Sweden (Soon Spain) Posts: 95	There are a lot of things you can do. The first I would do is clean up your diet as much as possible. Try a 30-day experiment of only eating raw foods with some cooked vegetables and grains. Keep it extremely simple and avoid any stimulants. I don't quite understand one thing: do you work shifts? why is it that you're sleeping during different times of the day? Is it just because you have trouble falling asleep? I don't know if this helps, but something that really helps me sleep is yoga and meditation before bedtime. Just clearing your mind of the stresses and anxieties of the day.

12-23-2009, 05:40 PM	#9 (permalink)
AngelaM Junior Member Join Date: Nov 2009 Location: Washington, DC Posts: 13	Sleep changes don't just happen. They require serious dedication and routine over a period of time. You could go to a doctor and get a sleep study but in my opinion if you haven't gone all out and tried everything you possibly can to improve your sleep on your own it will be a waste of time and money. A night time routine isn't going to help if you don't do it each night for a significant number of consecutive nights. I think most importantly you should realize that you're not being honest with yourself if you are here saying you want to improve your sleep but then it comes time to go to bed and decide not to do your night time routine if you "don't feel like it". What you're saying and what you're doing really aren't in alignment.

12-23-2009, 05:43 PM	#10 (permalink)
Henri J Member Join Date: Jan 2007 Location: Sweden (Soon Spain) Posts: 95	I agree with Angela. It seems like you're not really serious about getting your sleep in order. I'm sure you could systematically eliminate what is causing your problems. The question is, do you really want to do so? You may be reaping some benefits from having problem sleeping that your unconscious thinks is better than any other alternative, or you may just enjoy it, I don't know. Grasping at straws here.

12-23-2009, 07:08 PM	#13 (permalink)
AngelaM Junior Member Join Date: Nov 2009 Location: Washington, DC Posts: 13	Doing what you're used to doing is always easier than creating a new habit. I think you need to sit down and look at the benefits of having a regular sleep schedule versus the way you're living now. Then you'll be better able to decide if the effort of creating a new habit is worth the benefits it will bring to your life.

12-25-2009, 07:43 AM	#14 (permalink)
Living2xcess Member Join Date: Nov 2006 Location: Myrtle Beach, SC Posts: 99	Turns out my sleep problems are greater than expected. I went to the doctor and was diagnosed with obstructive sleep apnea and delayed sleep phase syndrome. I have had this problem my entire life and none of my U.S. doctors were ever able to find an answer. It took a few dozen questions and a look down my throat for a Thai doctor to figure it out. Of course, I am going in for more testing, but still.

12-25-2009, 08:18 AM	#15 (permalink)
Beuford Family Member Join Date: Jun 2009 Location: Australia Posts: 1,041	At the moment I'm just experimenting with polyphasic sleep, and I'm not suggesting you do it, but I've realised how easy it is to go with 4.5 hours of sleep a night for a few nights, and how much easier it is to get to sleep the next night if you didn't sleep fully the night before. It might be worth considering for a night to force yourself to get up through multiple alarm clocks and such after 4.5 hours of sleep just for one night. This is not the best way to get up but it is just for one night. The next night it should be easy to go to sleep, if not just do the same thing. But when you do, make sure to sleep early and set your alarm early. From then on, focus on going to bed at a reasonable time and waking up at a reasonable time like 11pm to bed and 7am to waking up. If you can, open the window and curtains and let yourself wake up naturally.

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Personal Development for Smart People^TM Forums