Can't stay asleep - any suggestions?
Discussion
My partner has a real problem getting a good nights sleep. By 10pm she's very tired and falling asleep. We normally go to bed about 10:30ish, sometimes earlier, sometimes later, and she's normally asleep very quickly.
Problem is, sometimes as early as 2am but more often around 4am she's wide awake and cannot get back to sleep. It's exhausting her!
She has a very challenging job which, as for many, is only getting worse, too much to do, not enough time to do it, more and more staff cuts being made which means less help and support. I think a lot of the time she wakes up with work stuff buzzing around her head that she can't switch off.
Tried the usual things, exercising in the evening, prescription sleeping pills, non prescription sleeping pills (both of which seem designed to aid getting to sleep, which isn't a problem anyway), change of diet, etc, but with no joy.
Anyone suffer from this and/or got any suggestions?
Problem is, sometimes as early as 2am but more often around 4am she's wide awake and cannot get back to sleep. It's exhausting her!
She has a very challenging job which, as for many, is only getting worse, too much to do, not enough time to do it, more and more staff cuts being made which means less help and support. I think a lot of the time she wakes up with work stuff buzzing around her head that she can't switch off.
Tried the usual things, exercising in the evening, prescription sleeping pills, non prescription sleeping pills (both of which seem designed to aid getting to sleep, which isn't a problem anyway), change of diet, etc, but with no joy.
Anyone suffer from this and/or got any suggestions?
On the occasions this happens to me I read, it usually gets me back to sleep.
When I wake I normally have things buzzing around in my mind, reading allows me to stop thinking about those concerns, concentrate of the story and then drift back off.
For a long time, years ago, I used to lay there trying to get back to sleep, I found this actually had the opposite outcome as I would get irritated when I didnt. I now accept I'm awake and enjoy my book, more often than not waking up when the alarm goes off, suprised I had actually drifted off.
When I wake I normally have things buzzing around in my mind, reading allows me to stop thinking about those concerns, concentrate of the story and then drift back off.
For a long time, years ago, I used to lay there trying to get back to sleep, I found this actually had the opposite outcome as I would get irritated when I didnt. I now accept I'm awake and enjoy my book, more often than not waking up when the alarm goes off, suprised I had actually drifted off.
This can be a symptom of depression - might be worth checking out. This was happening to me due to stress and depression. Since I retired the stress has lifted, depression gone and I sleep for Britain.
If not in a position to change jobs suggest writing down a list of stuff that needs doing before bed so she can 'forget' it until morning - if you know there is a list waiting for you it might just bring some relief from having to wake and worry. Would also try to bring some exercise into your regime - always helps.
If not in a position to change jobs suggest writing down a list of stuff that needs doing before bed so she can 'forget' it until morning - if you know there is a list waiting for you it might just bring some relief from having to wake and worry. Would also try to bring some exercise into your regime - always helps.
well getting to sleep at 10-10:30 gets her what? 6 ish hours of sleep? Seems pretty standard... 7 hours I think is a default, some need more others need less.
In my experience, waking up then trying to go back to sleep again often leaves you feeling a bit worse off than if you just get up when you wake up!
At home the alarm goes off at 8, but I'll of been awake a fair bit before then trying to shut my eyes and go back to sleep. In the end I end up tossing and turning, then hitting the snooze button about 6 times and not getting up till way past 8. Sleeping longer than you need really does you no favours.
On holiday, I found If I just got up when I naturally wake.... I feel much better!!! and without feeling more tired than usual later in the day.
Also I think exercise before bed cant be right... Some of my training is late in the day, on thursdays im out of the pool at half 9 in the evening. This keeps me awake for ages afterwards. Metabolism is going 10 to the dozen, body is very warm and thus being in bed I get too hot etc etc.
In my experience, waking up then trying to go back to sleep again often leaves you feeling a bit worse off than if you just get up when you wake up!
At home the alarm goes off at 8, but I'll of been awake a fair bit before then trying to shut my eyes and go back to sleep. In the end I end up tossing and turning, then hitting the snooze button about 6 times and not getting up till way past 8. Sleeping longer than you need really does you no favours.
On holiday, I found If I just got up when I naturally wake.... I feel much better!!! and without feeling more tired than usual later in the day.
Also I think exercise before bed cant be right... Some of my training is late in the day, on thursdays im out of the pool at half 9 in the evening. This keeps me awake for ages afterwards. Metabolism is going 10 to the dozen, body is very warm and thus being in bed I get too hot etc etc.
elanfan said:
This can be a symptom of depression - might be worth checking out. This was happening to me due to stress and depression. Since I retired the stress has lifted, depression gone and I sleep for Britain.
I definitely thing stress is a factor. Unfortunately that's not going to change any time soon so she needs to find a way around the sleeping issue which doesn't involve losing the stress (the only way that would happen would be quitting her job, which would quickly engender a whole new world of stress..!)Otispunkmeyer said:
well getting to sleep at 10-10:30 gets her what? 6 ish hours of sleep? Seems pretty standard... 7 hours I think is a default, some need more others need less.
In my experience, waking up then trying to go back to sleep again often leaves you feeling a bit worse off than if you just get up when you wake up!
At home the alarm goes off at 8, but I'll of been awake a fair bit before then trying to shut my eyes and go back to sleep. In the end I end up tossing and turning, then hitting the snooze button about 6 times and not getting up till way past 8. Sleeping longer than you need really does you no favours.
On holiday, I found If I just got up when I naturally wake.... I feel much better!!! and without feeling more tired than usual later in the day.
Also I think exercise before bed cant be right... Some of my training is late in the day, on thursdays im out of the pool at half 9 in the evening. This keeps me awake for ages afterwards. Metabolism is going 10 to the dozen, body is very warm and thus being in bed I get too hot etc etc.
The thing is, she's shattered the rest of the day so she's clearly not getting enough sleep.In my experience, waking up then trying to go back to sleep again often leaves you feeling a bit worse off than if you just get up when you wake up!
At home the alarm goes off at 8, but I'll of been awake a fair bit before then trying to shut my eyes and go back to sleep. In the end I end up tossing and turning, then hitting the snooze button about 6 times and not getting up till way past 8. Sleeping longer than you need really does you no favours.
On holiday, I found If I just got up when I naturally wake.... I feel much better!!! and without feeling more tired than usual later in the day.
Also I think exercise before bed cant be right... Some of my training is late in the day, on thursdays im out of the pool at half 9 in the evening. This keeps me awake for ages afterwards. Metabolism is going 10 to the dozen, body is very warm and thus being in bed I get too hot etc etc.
The reading suggestion is a good one though, I'll mention that to her.
elanfan said:
The exercise doesn't need to be before bed to be beneficial nor does it need to be a cardiovascular workout type exercise - I was thinking of a walk early evening - together and stroll those stresses away!
We've tried that. Goes to sleep all happy, wakes up at 2am buzzing!My wife has been waking up early for years. She has a small radio with earphones under her pillow. When she wakes up listens to the radio, it stops her worrying about things that take on ridiculous proportions at night.
If there is a programme she wants to listen to she usually falls asleep before the end.
If there is a programme she wants to listen to she usually falls asleep before the end.
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