beating stress related sleep deprivation-any tips?
Discussion
after yet another sleepless night, i'm getting towards the end of my tether!
it's completely normal in one way, i'm up to my eyeballs in it at the moment! having ran my own relatively sucessfull small business for the past 7 years we're going to expand & it's now getting to the "squeaky bum time" so to speak.
bills are wracking up, new staff are being employed, contracts are getting signed etc etc.
this might all sound like a walk in the park to some but when you've risked all to go it alone & succeeded, to throw yourself into it all again with the daunting knowledge that this time you might not is causing some concern!
getting to sleep isn't actually all that hard, it's the flash of panic circa 2am that tends to keep my up, staring at the ceiling, this obviously means i'm not my best the next day & it snowballs from there.
i tend to find i get better as the week goes on, though by better i mean perhaps only waking up once in the night & losing only an hour or so but by the beginning of the week, i'm back down to a couple of hours sleep again.
the obvious answer is perhaps i'm not cut out for the cut & thrust world of business!
however, as it's too late to bail out now i could do with some realistic ideas on how to beat it before i begin to look like a total zombie!
it's completely normal in one way, i'm up to my eyeballs in it at the moment! having ran my own relatively sucessfull small business for the past 7 years we're going to expand & it's now getting to the "squeaky bum time" so to speak.
bills are wracking up, new staff are being employed, contracts are getting signed etc etc.
this might all sound like a walk in the park to some but when you've risked all to go it alone & succeeded, to throw yourself into it all again with the daunting knowledge that this time you might not is causing some concern!
getting to sleep isn't actually all that hard, it's the flash of panic circa 2am that tends to keep my up, staring at the ceiling, this obviously means i'm not my best the next day & it snowballs from there.
i tend to find i get better as the week goes on, though by better i mean perhaps only waking up once in the night & losing only an hour or so but by the beginning of the week, i'm back down to a couple of hours sleep again.
the obvious answer is perhaps i'm not cut out for the cut & thrust world of business!
however, as it's too late to bail out now i could do with some realistic ideas on how to beat it before i begin to look like a total zombie!
I've suffered from sleep issues for years, so much so they became the norm and I just got used to them, the last 3 months I have had great sleep, bar the odd night
Biggest benefit for me was to quit booze, once it got out my system after 2 weeks I slept so much better and deeper, for the first time in 10 years I started to have dreams again. I was never a heavy drinker, but quitting it has changed how I sleep for the better
I have also, :
Got fitter & exercise a lot
I don't eat 2+ hours before bed
No caffeine after 6pm
DOnt look at work emails after 8pm
Chill out for 2 hours before hand
The above works for me, everyone is different though.
Biggest benefit for me was to quit booze, once it got out my system after 2 weeks I slept so much better and deeper, for the first time in 10 years I started to have dreams again. I was never a heavy drinker, but quitting it has changed how I sleep for the better
I have also, :
Got fitter & exercise a lot
I don't eat 2+ hours before bed
No caffeine after 6pm
DOnt look at work emails after 8pm
Chill out for 2 hours before hand
The above works for me, everyone is different though.
Start writing lists, to do lists etc. Keep a notepad or Dictaphone next to the bed so when you wake up you can clear down all the stuff that's bothering you & go back to sleep more quickly.
You can also have some great ideas in the early hours which are saved if recorded, lost for ever if not because you never remember them in the morning!
NO electronic devices in the bedroom or even an hour or so before bed helps too.
You can also have some great ideas in the early hours which are saved if recorded, lost for ever if not because you never remember them in the morning!
NO electronic devices in the bedroom or even an hour or so before bed helps too.
TwistingMyMelon said:
Biggest benefit for me was to quit booze, once it got out my system after 2 weeks I slept so much better and deeper, for the first time in 10 years I started to have dreams again. I was never a heavy drinker, but quitting it has changed how I sleep for the better
OP,
Get yourself a bike and do 1 hour each evening as if it were a time trial. You can use this hour to make yourself physically knackered so the mentally awake bit loses to the physical bit. Worked for me, anyway.
It's also a good hour when you can think things through if they need considering, or just zone out and relax by concentrating on something else.
Of course, running, rowing, whatever probably equally doable, I just hate running =)
Get yourself a bike and do 1 hour each evening as if it were a time trial. You can use this hour to make yourself physically knackered so the mentally awake bit loses to the physical bit. Worked for me, anyway.
It's also a good hour when you can think things through if they need considering, or just zone out and relax by concentrating on something else.
Of course, running, rowing, whatever probably equally doable, I just hate running =)
i actually have a bike that currently does nowt but hang up on the garage wall! my biggest issue is time to get on the thing as there's always something else to do, by the time work is finished it's nice to be able to spend an hour with the wife!
i have considered cutting out the booze, i'm fully aware that after a bottle of faustino 1 i don't sleep as i should!
the list thing sounds like an idea too, i think half the problem is me convincing myself that i'm running behind schedule & getting into a panic.
i have considered cutting out the booze, i'm fully aware that after a bottle of faustino 1 i don't sleep as i should!
the list thing sounds like an idea too, i think half the problem is me convincing myself that i'm running behind schedule & getting into a panic.
What time do you go to bed? More importantly, do you wake up approx 4 hrs after you went to sleep? The reason I ask is because some nights I do, and after doing a bit of reading I found that actually it's quite common.
In fact, during the 1600's etc it was common for people to sleep for approx 4hrs, wake for 1 or 2, then go back to sleep for another 4hrs. The problem in today's world is that there isn't 10 hrs available to most people to sleep, and we're told we should sleep for 7 or 8 hrs straight.
Anyway, if you google it there's lots online about it.
In fact, during the 1600's etc it was common for people to sleep for approx 4hrs, wake for 1 or 2, then go back to sleep for another 4hrs. The problem in today's world is that there isn't 10 hrs available to most people to sleep, and we're told we should sleep for 7 or 8 hrs straight.
Anyway, if you google it there's lots online about it.
Not sure whether this will help - but..
As an ex business restructuring consultant, I'd say the thing that should help to reassure you is to work out what the red lines are for the business (ie if we cross this we need to sack the new staff / pull the plug early and keep our equity in the property etc etc) and what you contingency plans are.
It might give you some reassurance that if things turn down then you'll be aware of it and have a contingency plan rather than sleepwalking into disaster.
As an ex business restructuring consultant, I'd say the thing that should help to reassure you is to work out what the red lines are for the business (ie if we cross this we need to sack the new staff / pull the plug early and keep our equity in the property etc etc) and what you contingency plans are.
It might give you some reassurance that if things turn down then you'll be aware of it and have a contingency plan rather than sleepwalking into disaster.
NDT said:
Not sure whether this will help - but..
As an ex business restructuring consultant, I'd say the thing that should help to reassure you is to work out what the red lines are for the business (ie if we cross this we need to sack the new staff / pull the plug early and keep our equity in the property etc etc) and what you contingency plans are.
It might give you some reassurance that if things turn down then you'll be aware of it and have a contingency plan rather than sleepwalking into disaster.
Many thanks & a good idea.As an ex business restructuring consultant, I'd say the thing that should help to reassure you is to work out what the red lines are for the business (ie if we cross this we need to sack the new staff / pull the plug early and keep our equity in the property etc etc) and what you contingency plans are.
It might give you some reassurance that if things turn down then you'll be aware of it and have a contingency plan rather than sleepwalking into disaster.
Last night I managed to read until around 11-11:30pm but went to sleep pretty quickly. Then the usual waking up at 2am with a feeling of dread in the pit of my stomach, that might sound a bit dramatic but it's the only way I can describe it
Anyway, I guess I was awake until around 4-5am before dropping off to sleep until 7am.
I have some time dedicated to book work tomorrow & the plan is to go over the business proposal again & get some fixed objectives in the diary, I think I'd feel a lot better if I actually had some more structure to what I'm planning.
LordHaveMurci said:
Keep a notepad or Dictaphone next to the bed so when you wake up you can clear down all the stuff that's bothering you & go back to sleep more quickly.
As well as all the other practical advice above, Keepign a pen and notepad by the bed has helped me a lot. Making a note of what is bothering me in the night helps me a lot. I find because I can't write an email, make a call, or sort something out while in bed then it's all out of control. Often too, the problem looks fairly harmless in the cold light of day. To be honest, it is anxiety, adn I think many people get this when there's a lot on the line. I've "grown out of it" probably as my coping mechanisms have developed, and perhaps I avoid risk in my life, but it comes back every now and then when a big nasty deadline starts looming.
I wish you all the best with this phase - you are probably doing a lot better than it feels, so set yourself some goals and allow yourself some treats so you don't feel like you are just chasing your tail for no reward.
You could try a 5-HTP supplement, I don't take it but I know 2 people who have to help them sleep and as a general serotonin boost (too many disco biscuits circa early 90s).
http://www.myprotein.com/sports-nutrition/5-htp/10...
Don't blame me if your eyebrows fall out or some other s
t like that though.
http://www.myprotein.com/sports-nutrition/5-htp/10...
Don't blame me if your eyebrows fall out or some other s
t like that though.FredClogs said:
You could try a 5-HTP supplement, I don't take it but I know 2 people who have to help them sleep and as a general serotonin boost (too many disco biscuits circa early 90s).
http://www.myprotein.com/sports-nutrition/5-htp/10...
Don't blame me if your eyebrows fall out or some other st like that though.
You see, like anyone with an issue that effects them I'm sure I'd not be alone in wishing there was a one stop pill to cure it! But aren't these supplements all proven to be a load of rubbish, or at least to have no medical effect? http://www.myprotein.com/sports-nutrition/5-htp/10...
Don't blame me if your eyebrows fall out or some other s
t like that though.LaurasOtherHalf said:
FredClogs said:
You could try a 5-HTP supplement, I don't take it but I know 2 people who have to help them sleep and as a general serotonin boost (too many disco biscuits circa early 90s).
http://www.myprotein.com/sports-nutrition/5-htp/10...
Don't blame me if your eyebrows fall out or some other st like that though.
You see, like anyone with an issue that effects them I'm sure I'd not be alone in wishing there was a one stop pill to cure it! But aren't these supplements all proven to be a load of rubbish, or at least to have no medical effect? http://www.myprotein.com/sports-nutrition/5-htp/10...
Don't blame me if your eyebrows fall out or some other s
t like that though.5-HTP and its effects are pretty well understood, proper medical s
t it's not like homeopathy, check out the wiki, it's prescribed to heavy MDMA users on the continent I believe. BUT certainly don't take anything on my say so, I'm woefully under skilled to be offering medication advice ;o) I just know a couple of people who swear by it.Gassing Station | Health Matters | Top of Page | What's New | My Stuff