My sleep pattern is really weird, am I getting enough sleep?
Posted , 7 users are following.
This is my first post, so I'm not sure how to write it, so here goes.
I'm 13, male, and recently, my sleep pattern has turned really weird. In the past week I've lost about 10 hours of sleep, and have had anxiety. I've also felt really fatigued over the past week.
For the last two nights, I'd sleep 4 or 5 hours, then wake up, then sleep ~1 hour, wake up, sleep ~1 hour again, wake up, then do the same for maybe 2 more times (not sure specifically how many times I woke up.
Am I getting enough good sleep? I'm not sure, because one hour might not get me into deep sleep. (I wake naturally at the end of each 1 hour period)
0 likes, 60 replies
Guest Guest
Posted
Guest Guest
Posted
I slept 7.5 to 8 hours a day on weekdays and 8.5 or so hours on weekends before. I have told them about it.
Since the first day of bad sleep (~4.5 hours) I've been more anxious about my sleep, causing me to be more nervous and anxious through the day. The fragmented sleep only happened in the past two days, though, after I stopped listening to white noise and rain, and instead slept to nothing (before I slept to the radio).
Guest
Posted
Also, I've wokeun up the past week tired and with brain fog. I slept mostly fine for the last 2 weeks besides 2 days, where I got 4.5 hours and 5 hours of sleep. I went for my annual checkup yesterday, my doctor says it's probably just anxiety (which only began about a week and a half ago).
Also, the last two days I did not sleep with any sounds, while the days before, I slept with white noise, rain, or both. Maybe my brain is more sensitive to external noises now that it can hear everything?
Guest
Posted
I listened to those sounds with earbuds, so I couldn't hear anything else, but stopped because I could have flipped onto my side and hurt my ear. In those times I could sleep fine, waking once or twice only.
Guest Guest
Posted
Why not trying doing that for 1 night? Hmm, I'm not sure. I'm 13 and I have had chronic pain for 12 months so I get 4 hours sleep, which sucks. Do you have a sleep routine? What do you do when you do wake? Do you feel tired when you wake? GoshI hope this improves for you- I know it probably sucks
Guest Guest
Posted
Your situation sounds worse! I think I'll try with sounds again tonight, then maybe no sounds the night after to see if that is a potential cause.
I usually brush my teeth, shower, then just go to bed. As for waking up, I usually wake up at around 8 AM on weekdays.
Guest Guest
Posted
mrsmop Guest
Posted
I notice your handle is LunarCoffee - I just wondered whether the 'coffee' is significant & perhaps you drink too many drinks containing caffeine, which is a stimulant?
Is your bedroom too hot, or too light?
Perhaps you could set your radio or whatever, to play for an hour & then stop. I used to have to do that, except I would play a CD, very quietly & seldom hear the whole thing because I had fallen asleep. You have to put it on quietly enough to hear but not loud enough to wake you.
Have you spoken to your parents about this? You ought to.
Guest mrsmop
Posted
The coffee is just a name, I don't drink it normally.
My bedroom is pretty good. I don't really have many issues falling asleep (I would have fallen asleep an hour earlier last night if I didn't have my first hyptic jerk ever), it's just I don't feel refreshed at all and the sleep is fragmented.
I have, they said it's just anxiety, which I believe to be true, but it's also sleep deprivation (probably) as I've lost quite a bit of sleep.
My main question is "am I getting enough sleep it it is partially fragmented?"
lily65668 Guest
Posted
Don't worry about this change in your sleep pattern. You are getting enough sleep. It's perfectly normal for the hormonal and psychological changes that occur at your age to temporarily disrupt your sleep.
Just try to observe good sleep hygiene: no caffeine-containing drinks and not too much sugar after 2pm; get enough exercise during the day, but not late in the evening; and preferably no screen-time for the last hour before bed (though I know the last one is a tall order for a 13-year-old!)
And above all, don't give way to anxiety about your sleep pattern, as this is the best way to make it even worse. In the meantime, hang on to the idea that this current change isn't doing you any harm at all, and that you'll eventually come out the other side of it.
Guest lily65668
Posted
Thanks for the reassurance! I have been following proper sleep hygiene (except the screen-time one, it's about 40 minutes before I sleep when I stop.
lily65668 Guest
Posted
40 mins without screen-time before bed? That must be a record for someone your age!
Keep up the good work and you'll be fine.
Guest
Posted
Right now, I'm experiencing some depression. I try to concentrate on things I enjoy, but I just don't enjoy them anymore. In fact, I can't concentrate at all on anything, maybe because I'm tired or maybe anxiety. I can only concentrate on my internal anxiety.
I have talked to my parents, they're getting more fed up now, like they don't understand what I'm going through (pretty normal if they haven't experienced it, I'd assume), and are just telling me to "forget about it."
lily65668 Guest
Posted
Oh, I'm sorry to hear that. I suspect it's not so much that your parents haven't experienced teenage depression, but rather that they have indeed experienced it, and know that it will pass. This is another quite normal symptom of the physical changes that take place at your age.
It's not just the obvious effects of hormonal changes on the body. The brain starts to change profoundly at your age too, as it develops into its adult form. This causes all kinds of mental and emotional problems, which can be very upsetting when you're going through them. (I'm a former neuro nurse btw.)
I'm glad to see you've had a general medical check-up. That's always a good place to start.
I'm wondering whether you have a counsellor at your school that you could talk to as well. It's often very helpful to be able to discuss your problems with someone outside the family. If you'd prefer to speak - or chat - with someone anonymously, there's always the Childline service if you're in the UK. They don't just help children, the service is open to young people up to the age of 18. You can google them. If you're not in the UK, I'm sure you could find a similar service in your own country. Inland calls to these services are usually free, and even if you're not in the UK you could still access Childline's chat service.
Just remember that depression and anxiety are a fairly normal part of growing into your teenage years. It's never easy for any of us, but it passes. I went through all this 60 years ago, but I still remember some of the misery I felt even now!
Be a bit patient with yourself for the time being, and don't worry about your sleep. You'll be absolutely fine with what you're getting.
Guest lily65668
Posted
lily65668 Guest
Posted
Yup - mood swings are practically compulsory for people your age! That's the hormones and brain development again.
Seriously though, I know adolescence can be a pretty miserable time in some respects, even though it's exciting in others. I don't mean to be flippant, it's just that I know this will pass if you give it time. The problem is that time seems to pass more slowly when you're young, so you can get fed up with waiting for things to get better. It will pass though, I promise.
Have you tried talking to friends about it, btw? That can sometimes help. However, it tends to be more useful for girls, who find it easier to talk about their feelings. A lot of boys come on all strong and stoic, and refuse to talk about their real feelings, which can make their more sensitive (and sensible!) comrades feel even worse about themselves.
Guest lily65668
Posted
Is there a way to make my brain less foggy or just overall increase alertness? If not, if there is an average length, how long do these experiences usually last? I also feel mentally fatigued right from when I get up and out of bed. I try to distract myself, but I'm so mentally tired I can't concentrate well on anything. When I try, my eyes go double-vision after a few moments and I lose focus.
I went for a short run a few hours ago, and when I was running, I felt better (and my muscles weren't tired).
Also, sorry for all the questions.
lily65668 Guest
Posted
No problem at all about the questions.
You clearly don't have any serious health problem. If you did, you'd feel exhausted, rather than better, after a run. That was exactly the right thing to do. Maybe you could increase your physical exercise on a regular basis? (But without overdoing it of course.) Not only will it brighten your mood, it will improve your sleep too. Both are known benefits of regular exercise.
Sorry to hear about the brain fog, but I'm afraid that's part of the growing-up pattern too. I'm afraid being a teenager isn't all fun. In later life, most people look back on their teenage years with relief that they don't have to go back there!
I can't give you a timeframe as everyone's experience is different. It's even possible that things will get a bit worse before they start getting better - though that's not inevitable. It's just a question of hanging in. Keep up the sleep hygiene, increase the amount of physical exercise you're doing, don't eat too much junk food or drink too many fizzy drinks, and be patient with yourself. This isn't going to last forever, even if it sometimes seems that way right now.