I normally would fall asleep at this time but now it’s later between 3-4AM. And I think this is a symptom of my mental health decaying.
You’re not the only one. Another fall/winter like this and I think I’ll be at rock bottom. Normally I’d be knocked like like 4-5 hours ago, not so much anymore. It’s not even the reduced hours of sleep getting to me either, the quality is shit as well. Waking up is terrible.
Is this a depression thing, or anxiety, or what?
Probably a mix of all of the above
damn. time to spin up nostalgic hits of the last two or three decades again.
Godspeed, soldier o7
Have you tried vit D supplements, assuming it’s winter where you are?
I’m good for a few months but when the nights start to get darker earlier, here, I’ll be taking 1000–4000iu per day, depending on what’s cheap when I buy a few months’ worth. Doesn’t help that I don’t get out in the daylight much.
I’ve done that for about 6 years now and have been loads better in winter since. Previously, damn it wasn’t good. It was my doctor that suggested it.
Maybe a disclaimer is good: don’t take supplements without speaking to a Dr or pharmacist first, especially if you’re on other medication or have other health issues. Don’t want to make anything worse.
I’m in a similar boat, and while they’re kind of cliche, I’ve found that the following things did actually help me get better sleep:
- Getting some sort of physical activity during the day. I’d go up and down my building’s stairs a few times, and then maybe do some sit-ups or push-ups right before bed.
- Taking melatonin. The sublingual kind seemed to have the most effect.
- Getting off my computer/phone for like 30min-1hr before bed. It’s a cliche, but it seemed to help.
Hope you’re able to get some rest, I know how awful it is to be exhausted but incapable of falling asleep.
Sorry Lenom. I’m almost certain insomnia very commonly proceeds episodes of poor mental health. Like barrbaric@hexbear.net said, sleep hygiene can really help. Have a set routine you do an hour before bedtime. Shower, brush teeth, get jammies on, stuff like that. Just be in bed by the time you set, maybe 30 minutes before you normally go to bed. You don’t have to try to go to sleep at 10pm.
And you’re allowed to have trouble falling asleep. It’s okay. Try to make going to bed comforting for yourself instead of stressful. I know it’s difficult. I’ve been there many times before. DM me if you want other advice.
Take care, comrade.
Does this happen often?
Yes
do you feel anxiety? when i can’t sleep i can feel my heart ready to burst, consciously controlling my breathing to slow down my heart rate helps a lot. Reading a book or a e-ink screen sideways is also a cheat code for me.
its more like anger and dread
Disclaimer I am not a doctor!!
Haven’t posted in a while but your troubles got me out of hibernation. I have struggled with this for a long time. Yes, it’s a symptom of your mental health getting worse.
My best recommendation is, if like me (I had/have long term insomnia so bad id get into bed and my heart rate would increase), if you can afford it and your personal health allowing (unfortunately we live in a world that devalues us as humans, and also make sure it’s safe for you to take meds - ask a doctor if unsure), take several sleep aids at once while you’re in bed an hour before sleep for a duration of however many weeks/months it takes to reclaim control over your sleep. And I think control is the key thing to reduce the anxiety.
I tried to reclaim sleep without medication but sometimes I think maybe our brains just can’t do it. But what’s worse than waking up groggy after medicated sleep is waking up groggy with no sleep and the anxiety that you got no sleep!! Yes you are basically sedating yourself but taking a combination of melatonin (I took about a quarter of the 5 mg tablet) and only one dose of either a nyquil, zzzquil(nyquil but with only the sleepy chemical), or another sleep aid brand I can’t remember (don’t mix the non metalonin aids unless you know what you’re doing - I never did) will knock you out through brute force of chemicals.
When reclaiming your sleep it can help if you get into bed for sleep as early as possible (sometimes I was in bed at 6 pm). So if you wake up early you have more time to just take more meds to sleep again, and you have less anxiety because you have more time.
My sleep isn’t fully back to normal but last night I slept 8 hours (11pm to 7am) with only one sleep aid and no melatonin, just a zzzquil. I’ve also been napping either mid day or late afternoon which I haven’t done in at least 2 or 3 years.
Also do other things in your life to fill your day. Exercise helps a tonne. Never be ashamed to sleep more than 8 hours - sleep deprivation is cumulative and can take weeks/months to heal the damage. If you need 12 hours or 16 hours then you need those hours. Sometimes what I’d do is take sleep aids even mid day just to make up some hours. I’d still be tired by 8/9/10pm because of how far back I was on sleep.
Melatonin can also have the side effect of waking up too early. But hey sleeping 4-5 hours still beats none. If that is a problem maybe try the other sleep aids without the melatonin. Sometimes I also don’t try to fight waking up early. If I do I just roll with it and do some chores.
If social media/lemmygrad/the news etc contributes to your anxiety then also just cut it out too. Anything that’s possible to cut out that could be giving you even a shred of anxiety, try staying away from it.
