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Awake all night, asleep during day, and depressed. How do I fix this?

Posted , 5 users are following.

Sleepylady
Sleepylady

Hi everyone. So for months now I've been struggling with a terrible sleep schedule. Usually I am awake until 3-4am and will sleep, telling myself to wake up at 8am to fix my schedule, and I end up up at 1-2pm. I feel tired and exhausted when I do, and still feel like I need more sleep. I believe I've been struggling with Delayed Sleep Phase Disorder and its affecting my quality of life. My problem is I cant force myself to sleep earlier because it wont work, ill end up laying there awake until 3am and then waking up on and off all the time after I do sleep, then unable to wake up in the morning. I want to be on a schedule to sleep at 12am and wake up at 8am but i just dont know how to get myself there. Waking myself up earlier is near impossible. I dont work or have school so i have no reason that forces me up at 8. I need help. Its depriving my quality of life and i want it fixed. Ive considered staying up all night to reset my clock but I just want opinions and help from others who maybe have overcome this problem as well. Thank you.

1 like, 3 replies

3 Replies

  • DClassic
    DClassic Sleepylady

    Posted

    Hi Sleepylady,

    Staying up all night and day might work to reset your sleep cycle.

    But if you want something less drastic, you could also try slowly moving back your bedtime. So if you struggle to fall asleep until 3am, put yourself to bed at 2:30 am. Then move it back by 30 minutes every few days or so. And be sure to get up 8 hours after your bedtime, whatever it may be. Also, try taking 3 mg of melotonin at your bedtime.

    In addition, watch your caffeine intake. You should take no caffeine within 8 hours before bedtime. Also, if you are lying wide awake for more than 30 minutes, get out of bed and read a book or something. Lying in bed being anxious over not falling asleep will turn bed into a scary place, when it should be a relaxing place.

    Good luck!

  • david60784
    david60784 Sleepylady

    Posted

    Hi I tried going to bed at 10-30 pm woke at 2 3 4 etc. tried going to bed 12 that helped but still woke up a couple of times. I cannot switch OFF my brain go`s into overdrive  . Tried 2 weeks without any wine still no good. resist sleeping tablets. Need help also. Keep posting share experiences
  • Barnyboy
    Barnyboy Sleepylady

    Posted

    I went to my GP yesterday because I have had the same problem for a bout a year. Google "Sleep Hygene" you will find some very sound and informative advice on what to do to help the situation. I am starting today and hopefully it helps.
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