Trouble staying asleep often waking in early hours
Discussion
I have trouble sleeping right through the night.
I usually go to bed around 10:30 / 11:00pm but then wake up at random times - most often 2:00am / 3:30am / 4:30am
With the times being seemingly regular, I did wonder if there was some external noise waking me up but I think I have ruled that out.
Once I'm awake, I can often be awake for over an hour, despite feeling tired and wanting to do nothing else but go back to sleep.
There have been times when I've just given up and gone downstairs and done something on my PC for an hour or so, and usually once I've done that and returned to bed, I drop off pretty quickly.
This has been going on for about 5 - 8 years, and I have previously consulted my GP who's answer was to prescribe sleeping tablets (despite me explaining that I have no problem getting to sleep..). The sleeping tablets didn't help.
It's usually worse in the summer months with the very early sunrise - I have fitted a blackout blind to help with this.
For quite a while now, I have epic slumps during the day and find myself struggling to stay awake, and usually at weekends end up napping on the sofa for an hour, and sometimes during the week napping for around 45 mins or so.
I try to avoid these daytime naps, so as not to disrupt my sleep and further, but sometimes it's just inevitable that I have to give in to it.
In case it matters, I am mid 50's, andpowerfully built probably slightly overweight.
I welcome any help or suggestions.
TIA.
I usually go to bed around 10:30 / 11:00pm but then wake up at random times - most often 2:00am / 3:30am / 4:30am
With the times being seemingly regular, I did wonder if there was some external noise waking me up but I think I have ruled that out.
Once I'm awake, I can often be awake for over an hour, despite feeling tired and wanting to do nothing else but go back to sleep.
There have been times when I've just given up and gone downstairs and done something on my PC for an hour or so, and usually once I've done that and returned to bed, I drop off pretty quickly.
This has been going on for about 5 - 8 years, and I have previously consulted my GP who's answer was to prescribe sleeping tablets (despite me explaining that I have no problem getting to sleep..). The sleeping tablets didn't help.
It's usually worse in the summer months with the very early sunrise - I have fitted a blackout blind to help with this.
For quite a while now, I have epic slumps during the day and find myself struggling to stay awake, and usually at weekends end up napping on the sofa for an hour, and sometimes during the week napping for around 45 mins or so.
I try to avoid these daytime naps, so as not to disrupt my sleep and further, but sometimes it's just inevitable that I have to give in to it.
In case it matters, I am mid 50's, and
I welcome any help or suggestions.
TIA.
I find if I wake up at around 4am, rather than try hard to get back to sleep, which usually never happens if, I get up, make a cup of tea and maybe have a look on the net for twenty minutes or so, PH, BBC News, whatever, then I am ready to get back into bed and usually drop off within five minutes. You have to break the cycle of trying too hard to get back to sleep.
Also, if the room is not 100% completely dark, a cheap eye mask will blank out any light shining though the curtains in summertime.
Also, if the room is not 100% completely dark, a cheap eye mask will blank out any light shining though the curtains in summertime.
I'm the same age etc, and I've had the same problem for probably nearly 15 years now. I used to just go down stairs and watch TV laying on the couch, mainly because if I stayed in bed I'd disturb the wife by fidgeting whilst trying to get back to sleep. I'd eventually get back to sleep on the couch but it could take up to two hours.
For the last few years I've started keeping my I pad next to the bed and reading my book via the kindle app. Usually after 15 mins I'm struggling to keep my eyes open and nod back off.
For the last few years I've started keeping my I pad next to the bed and reading my book via the kindle app. Usually after 15 mins I'm struggling to keep my eyes open and nod back off.
Avoid screen time when you wake up. Too stimulating.
Try a 30 min walk before bed.
Try boring voice only podcasts or white noise generator as you try to go back to sleep (on a very low volume). BBC Radio 4 ones are normally good.
Snoring is possible, it was for me as well. Two new (nice) pillows helped prop me up into a better angle.
Try a 30 min walk before bed.
Try boring voice only podcasts or white noise generator as you try to go back to sleep (on a very low volume). BBC Radio 4 ones are normally good.
Snoring is possible, it was for me as well. Two new (nice) pillows helped prop me up into a better angle.
Coffee? I used to have coffee before 12 mid day, but would then wake at about 3 am and really struggle to get back to sleep. I have stopped coffee completely now, and sleep much better.
I now have a 1 week old, so may well go back to coffee.
I feel I should add my work coffee makes red bull look like a sedative...
I now have a 1 week old, so may well go back to coffee.
I feel I should add my work coffee makes red bull look like a sedative...
GreenDog said:
OP do you snore ? I didn't realise I did but it turned out I sounded like concorde taking off. I now wear a CPAP mask and sleep a lot better. I'm not massively overweight and tests showed I didn't suffer from aponea but the mask helps both the wife and I to sleep better.
This. You probably have a light sleep apnoea. Do you sleep alone? If not ask your partner to listen to you breath and if you stop breathing for a few seconds every so often this is your answer I never sleep right through and usually also start having fitful sleep from about 2-3 a.m onward, it doesn't bother me too much as I know I've had a good 5 hours solid sleep before that as I'm usually in bed for 9ish.
Once I start waking up I always have the radio on very low (World Service or Up All Night on 5live) or listen to a podcast, audio book or youtube doco on my tablet, it distracts my brain and soon sends me back off again.
Once I start waking up I always have the radio on very low (World Service or Up All Night on 5live) or listen to a podcast, audio book or youtube doco on my tablet, it distracts my brain and soon sends me back off again.
This used to happen to me a few years ago, and for me it was using a computer, x box or watching TV before going to bed.
The two things that helped me were:
1. Going to be 30 mins earlier and reading a book (for some reason it works better than a magazine)
2. Taking ZMA tablets (£10 from Amazon for 3 months supply). These are a mixture of Zinc and magnesium and helped me sleep.
Give both a try.
The two things that helped me were:
1. Going to be 30 mins earlier and reading a book (for some reason it works better than a magazine)
2. Taking ZMA tablets (£10 from Amazon for 3 months supply). These are a mixture of Zinc and magnesium and helped me sleep.
Give both a try.
Silly as it sounds, have something inconsequential to think about, like a list of what gardening you need to do, or a reminiscence of a nice holiday you once went on.
My problem is I wake up and start thinking about something that's bugging me at work, then I can't get back to sleep, so I just start consciously think "now, when am I going to mow the lawn next.." and I'm back out in a few minutes.
My problem is I wake up and start thinking about something that's bugging me at work, then I can't get back to sleep, so I just start consciously think "now, when am I going to mow the lawn next.." and I'm back out in a few minutes.
I have a similar problem with waking up during the night. I find that reading on my Kindle for 30 minutes or so is the best way for me to feel tired again. The Kindle isn't bright enough to wake the wife or get me fully awake.
I find that I'm more likely to wake during the night if I haven't been that active during the day. I've done all the obvious things like no caffeine after lunch (most days its no caffeine after 10), no phone screens after 9, glass (or two) of wine, etc. and that made no difference.
I find that I'm more likely to wake during the night if I haven't been that active during the day. I've done all the obvious things like no caffeine after lunch (most days its no caffeine after 10), no phone screens after 9, glass (or two) of wine, etc. and that made no difference.
@CoolHands - Stress could be a factor. I try to stay off my laptop after 9:30 ish - and usually have a window open as well.
@Wacky Racer - I used to have an eye mask, however I just couldn't get on with it as I didn't like having something across my face.
@Luke. We have a fan on when it's been really warm, but I find it tends to wake me up!
@GreenDog - Snoring - yes I have been a bit of a snorer, but my O/H says she doesn't hear me snore much (if at all) lately (a couple of years - which is about the time a bought a new pillow)
@Peanut Gallery - I drink decaf, and tend not to drink coffee after 9pm however sometimes I've had a coffee as late as 10:30 and I sleep fine... :|
@craigjm - re sleep apnoea - my O/H's ex used to suffer from that - she doesn't think I do.
@condor - yes - getting up to go for a pee has been a bit of an issue at times but I usually find I go just because I'm awake.
@hepy - My O/H has suggested Zinc / magnesium tablets as well.
@MickyDncl - I'm not sure how I'd get on with earplugs - I don't like the isolation!
@Johnnytheboy - your suggestion doesn't sound silly at all - I used to do that (kind of like a nighttime daydream if you like) and it used to help, but not any more!
Thanks for the suggestions!
One other thing I used to do was listen to music - however that doesn't work for me any more either.
I'm a lost cause
@Wacky Racer - I used to have an eye mask, however I just couldn't get on with it as I didn't like having something across my face.
@Luke. We have a fan on when it's been really warm, but I find it tends to wake me up!
@GreenDog - Snoring - yes I have been a bit of a snorer, but my O/H says she doesn't hear me snore much (if at all) lately (a couple of years - which is about the time a bought a new pillow)
@Peanut Gallery - I drink decaf, and tend not to drink coffee after 9pm however sometimes I've had a coffee as late as 10:30 and I sleep fine... :|
@craigjm - re sleep apnoea - my O/H's ex used to suffer from that - she doesn't think I do.
@condor - yes - getting up to go for a pee has been a bit of an issue at times but I usually find I go just because I'm awake.
@hepy - My O/H has suggested Zinc / magnesium tablets as well.
@MickyDncl - I'm not sure how I'd get on with earplugs - I don't like the isolation!
@Johnnytheboy - your suggestion doesn't sound silly at all - I used to do that (kind of like a nighttime daydream if you like) and it used to help, but not any more!
Thanks for the suggestions!
One other thing I used to do was listen to music - however that doesn't work for me any more either.
I'm a lost cause
I did listen to some programme by a historian on R4 some time back, that suggested in the past people mainly used to sleep for a bit, get up and wander about then go back to sleep, and only adopted our current pattern of ~8 solid hours when artificial light became common.
I often wonder if our bodies are trying to get back in to that pattern.
I often wonder if our bodies are trying to get back in to that pattern.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff