How can I sort out my sleeping pattern?!
How can I sort out my sleeping pattern?
My sleeping hours are all the wrong way round. I been trying to sort them out of a while noe but it's like a continues circle. I can't sleep at night and on't feel tired at all, then about 6am I feel very tired but can't stay awake and just have to go to sleep but I sleep so deeply I end up aking up late like 3pm, then because I woke up at 3pm, I'm not tired for the night time and can't sleep again. I have tried in the day time drinking coffee to stay awake, sleeping on the floor so I don't sleep as comfortable and wake up earlier but hasn't worked. In the evening I have tried doing some exercise, drinking a hot drink, just laying in bed, drinking one glass of wine a few hours before bed time and hot shower but I can't break the cycle. I woke up late in the afternoon today and missed a lot of the day any ideas how I can make my self tired to fall asleep for the night time?
Sounds like your body clock /Carcadian rythum is out of sync.
There are 2 main hormones that control this, Seratonin and Melatonin.
Melatonin controls the quality of your sleep and is produced in greater quantity at night. As we get older we produce less of it hence sleep less. Alcohol destroys it so chronic alcoholics often complain of terrible insomnia.
Seratonin is a feel good chemical. People who are run down and depressed re-absorb this chemical rather than it be released into the body.
You can try and regulate your day and night cycle with full spectrum lighting and possibly melatonin supplements (availalble in the US and Australia over the counter. Prescription only elsewhere) There are also herbal remedies which help inhibit the re-uptake of seratonin.
BEFORE EMBARKING ON ANYTHING LIKE THIS PLEASE SEE YOUR GP!
HERBAL SERATONIN REUPTAKE INHIBITORS ARE CONTRAINDICATED WITH SOME DRUGS. MELATONIN MAY BE ALSO BE CONTRAINDICATED