I need help and suggestions to fix my sleeping pattern?!
Question: I need help and suggestions to fix my sleeping pattern!?
I've been sleeping in un usual hours, but it has been recently that I would sleep at 4pm and wake up 11pm!. I want to sleep normally at 11pm and wake up 8am like normal people!Www@Answer-Health@Com
Answers:
If you only got up at 11 pm you can't go back to sleep at midnight!.
Force yourself to stay awake all night and all day!.!.!.don't go to sleep at 4 pm!. Eat, exercise, go out where you can't go to sleep, anything to stay awake until about 10 pm!. This way by then you are 6 hours past your "usual" 4 pm sleep time, and easily tired enough to fall asleep right away!. Then you will wake up at a normal time in the morning!.
Sleeping at night is not the mark of being normal!. It is just the usual way people sleep, but mostly because of their having to go to work or school in the daytime!. Shiftworkers often get the same trouble you are having!.
After one day of staying up until 10 or 11 you will still feel sleepy around 4, as your body is used to that pattern!. So you need find acitivites for about a week that will stop you going to sleep around 4ish!.
A sleep pattern like this is also a way of shutting out the world!.!.!.!.so reverse this by making those stay-awak activites OUTDOOR ones!. Even just walking (or sitting) in a park, in fresh air and sunshine, will make you feel more "alive"!.Www@Answer-Health@Com
Force yourself to stay awake all night and all day!.!.!.don't go to sleep at 4 pm!. Eat, exercise, go out where you can't go to sleep, anything to stay awake until about 10 pm!. This way by then you are 6 hours past your "usual" 4 pm sleep time, and easily tired enough to fall asleep right away!. Then you will wake up at a normal time in the morning!.
Sleeping at night is not the mark of being normal!. It is just the usual way people sleep, but mostly because of their having to go to work or school in the daytime!. Shiftworkers often get the same trouble you are having!.
After one day of staying up until 10 or 11 you will still feel sleepy around 4, as your body is used to that pattern!. So you need find acitivites for about a week that will stop you going to sleep around 4ish!.
A sleep pattern like this is also a way of shutting out the world!.!.!.!.so reverse this by making those stay-awak activites OUTDOOR ones!. Even just walking (or sitting) in a park, in fresh air and sunshine, will make you feel more "alive"!.Www@Answer-Health@Com
Sleepy time tea really does work!.
Not being home at 4 so you are not able to go to sleep!.
Go to the library or a coffee shop!. Bring you laptop if you have one (Library has them!.!.hang out w/us for a couple hrs :-)
Point is to force wake state as long as possible!. Then if your home by let's say 7pm make yourself dinner, go for a 20min walk after !.!.you need to exercises and calm your mind then come home prepare your cloths for the following day!. Normal chores!.
By this time it should be atleast 9pm
Go to sleep!.!.!. you should sleep until 5-6am!. This might take a week before you body know your changing it's habit but stick to it !!!
Unisom is also a great sleep aide!. Non habit forming for most!!!! But you might want that just for the first two weeks and then not after that!.
Truly I think you'll be fine without it !!
Good Luck :-)Www@Answer-Health@Com
Not being home at 4 so you are not able to go to sleep!.
Go to the library or a coffee shop!. Bring you laptop if you have one (Library has them!.!.hang out w/us for a couple hrs :-)
Point is to force wake state as long as possible!. Then if your home by let's say 7pm make yourself dinner, go for a 20min walk after !.!.you need to exercises and calm your mind then come home prepare your cloths for the following day!. Normal chores!.
By this time it should be atleast 9pm
Go to sleep!.!.!. you should sleep until 5-6am!. This might take a week before you body know your changing it's habit but stick to it !!!
Unisom is also a great sleep aide!. Non habit forming for most!!!! But you might want that just for the first two weeks and then not after that!.
Truly I think you'll be fine without it !!
Good Luck :-)Www@Answer-Health@Com
Go to a sleep center!. Tell your doctor, that is what I did!. He actually gave me drugs but it made me paranoid and made it hard to breath!. When I told him it wasnt working, he sent me to the sleep center!.Www@Answer-Health@Com