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Searching for sleep: what helps you beat insomnia?

Cher_ScopeCher_Scope Scope community team Posts: 3,157 Disability Gamechanger
edited December 2020 in Coffee lounge
For as long as I can remember, I’ve struggled with getting to sleep.  I've memories of being a child awake in the night, calling for my mum because I was upset and over-tired.  This inability to drop off has carried on as I’ve grown up; often worse when I have a ‘big day’ the day after, unable to turn off my thoughts and settle into slumber.  As a result, I’m regularly fatigued, unable to concentrate, and I’m sure my other half would say, cranky.

This trouble with falling asleep is medically called insomnia, and I’m not alone in my plight as The Cut magazine tell us Madonna, Jennifer Aniston and Joni Mitchell are fellow insomniacs.  


woman laid in bed with head peeping over top of blankets

What is insomnia?

The Sleep Council says insomnia is:
“a sleep disorder where people have extreme difficulty in getting to sleep or staying asleep for long enough to feel refreshed the next morning. It’s a common problem thought to affect around one in every three people in the UK.”
But how much is enough sleep?  The NHS recommends:
 
• adults: 7 to 9 hours
• children: 9 to 13 hours
• toddlers and babies: 12 to 17 hours

However, the sleep we need is highly individual and if you are getting the right amount of sleep for you should feel refreshed on waking and not sleepy during the day.

What causes insomnia?

We all know that too much coffee, caffeine and stress isn’t good for quality sleep but what else can cause insomnia?

The NHS website lists these factors as sleep foes:

• noise
• a room that's too hot or cold
• uncomfortable beds
• alcohol or nicotine
• recreational drugs like cocaine or ecstasy
• jet lag
• shift work

You’re also more likely to experience insomnia if: you’re a woman, over 60 years old, have an impairment and don’t have a regular schedule.  Oh dear.

What are the symptoms of insomnia?

I’ve listed some insomnia symptoms I’ve experienced but others include forgetfulness, agitation, headaches and in worst case scenarios people are: "more likely to suffer health problems, including weight gain, cardiovascular disease and diabetes”.   

What helps tackle insomnia?

I’ve explored different ways of managing my own insomnia.  

I’ve avoided anything over-stimulating during the hour before I go to bed, such as screen-time, hot baths, caffeine and action-films.  This helps wind down my busy mind but, in all honesty, takes a real effort to not pick up my phone and ‘check social media’.  Persistence is key.

I’ve tried candle-lit yoga.  This was part of a hatha beginners’ group, and our instructor guided us through various poses with relaxing music playing.  This was very relaxing and worked in getting me to sleep quicker. 

I’ve also listened to sleep podcasts or ‘nodcasts’.  My favourite from the many tried is the Sleep with Me podcast.  The narrator tells random stories, not requiring attention, in a slow sleepy tone.  This generally works in lulling me to sleep and is free, with subscription optional.


cat laid asleep with paws facing upwards


What else can help?

I asked Dr Anna Weighall, cognitive developmental psychologist and sleep specialist at the University of Sheffield, what else could help insomnia.  She said:

“You are doing the right thing to avoid your phone and other stimulating activities in the hour before bed.  Checking social media at bedtime, and if you wake during the night, is a difficult habit to break, but will definitely help your brain to switch off more easily.  Exercising and ensuring you have daylight during the day can also help you to develop a good sleep cycle. Make sure your bedroom is cool, dark and distraction free; try only to use your bedroom for sleep (this is a difficult one with so many of us working from home, but at least try to keep your work area separate from your bed).  Try to avoid naps during the day and get into bed when you are really tired.  If you do not fall asleep after 20 minutes or so, get out of bed and do another relaxing activity until you feel sleepy.  The same is true if you awaken and cannot get to sleep for a long time during the night. The idea here is to try to help your brain build up an association between your bed and sleep, which will help to naturally stimulate melatonin (the sleep hormone).  However, be aware that short awakenings during the night are quite normal and nothing to worry about.”

Elsewhere on the internet, The Sleep Council website has a marvellous advice and support section that contains a free 30 day sleep plan, relaxing nodcasts and an online stress test.  

Whilst it is always best to seek the advice of your GP if insomnia persists and severely impacts your daily life. 

What support can Scope offer?

Scope have various resources to improve the quality of disabled children’s sleep.

The Sleep Right Service is a free online and telephone service for families of disabled children struggling with sleep.  This service is available to disabled children aged:

• 2 to 18 in London, and Leeds
• 4 to 18 in Peterborough
• 2 to 19 in Northamptonshire

For more details, visit the Sleep Right Service webpage.

Scope also have a downloadable sleep diary.  This can help you keep a record of your sleep pattern and make it easier to spot triggers of insomnia.  

Plus, this bedtime story will help children (and some adults) relax at bedtime.    

Tell us about your sleep:

• Have you ever experienced sleep difficulties? 
• How do you manage during periods of insomnia?
• What personally helps you get a good nights’ sleep?

Let me know in the comments below (PS - please bring me a coffee!)
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Replies

  • leeCalleeCal Member Posts: 3,292 Disability Gamechanger
    Have you tried hypnotherapy @Cher_Scope?

    additionally I found sleeping under a duvet wasn’t helping at all so I have stuck with blanket and sheets for years which suit me far more.
  • Cher_ScopeCher_Scope Scope community team Posts: 3,157 Disability Gamechanger
    @leeCal Thanks for reading.  No, I've never gone down the hypnotherapy route.  Do you know anyone who has and its been successful for them?

    Blanket and sheets is a good idea as the duvet can become very warm and end up being tussled with all night!  Do you manage to get enough sleep?
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  • woodbinewoodbine Member Posts: 3,573 Disability Gamechanger
    Once I get to sleep it would take WW3 to wake me up, however I often have trouble getting to sleep, if this happens I get up have a brew and a cig then go back to bed and usually drop off (not that advocating starting smoking as a cure )
    my advice is given freely and is correct to the best of my knowledge.
  • leeCalleeCal Member Posts: 3,292 Disability Gamechanger
    @Cher_Scope I tried hypnotherapy to help pass an important exam and it helped I’m sure, but never for sleep issues.

    i used to sleep well after an hour or so but these days I tend to be awake quite a bit during the night, more of a doze than a deep sleep. It might be my age though, it seems that most people need and get less sleep as they reach older ages, perhaps sixty plus with individual differences of course. 
  • Cher_ScopeCher_Scope Scope community team Posts: 3,157 Disability Gamechanger
    woodbine said:
    Once I get to sleep it would take WW3 to wake me up, however I often have trouble getting to sleep, if this happens I get up have a brew and a cig then go back to bed and usually drop off (not that advocating starting smoking as a cure )
     :D You are right.  Dr Weighall mentioned that getting up after 20 minutes of not being able to sleep to distract yourself is a good idea, so tonight I'll go downstairs and not have a cig, but maybe make a cup of horlicks!

    @leeCal Yep, it's true that you need less sleep as you get older.  I've seen it in my relatives, they are out and about at the crack of dawn!  
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  • [Deleted User][Deleted User] Posts: 1,651 Listener
    I need at least 10 hours sleep or I'm no good to anyone.

    Some nights I get up to 11 hours as I'm in bed by 10 at the latest and up between 8 and 9 the next morning.

    And even then if I've had a decent kip I go back to bed for an hour after breakfast.

  • janer1967janer1967 Community champion Posts: 8,595 Disability Gamechanger
    I go through phases of not sleeping I can be really tired but as soon as my head hits the pillow I am wide awake

    My mind goes into over drive as I lay there as there are not the distractions like TV or reading etc

    I get up after about an hour and make a brew and have a cig like others mentioned or if I am wide awake watch tv again

    I have used the nytol tablets in the past but dont really find they work 

    i also sometimes put my eaphones in and listen to music 
  • Cher_ScopeCher_Scope Scope community team Posts: 3,157 Disability Gamechanger
    @MrAllen1976 You are making me jealous!  I can't remember the last time I had 10 hours sleep :o

    You sound very much like me @janer1967 I start thinking things through as soon as my head hits the pillow too.  I might try having a notepad at the side of my bed and splurging my thoughts onto that.  Fingers crossed.  <drinks coffee>

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  • CressCress Member Posts: 498 Pioneering
    My sleep is not too bad at the moment...I've been started on quetiapine a couple of months ago and now staying awake is the problem...I'm sure there's a button on my backside as, as soon as I sit down im dozing off.
    Before this I had an awful time getting and then staying asleep.
    For some reason im too hot one minute then too cold the next, so the duvet would be thrown off and on again...annoyingly, I could go into a lovely sleep on the sofa but as soon as I went to bed I'd be wide awake again...thoughts churning in my head...I'm also guilty of a smoke and a hot drink when I cant sleep. I find it better then lying there willing myself to sleep.
    I'm told the tiredness with the quetiapine will wear off at some point....unfortunately....lol
  • Cher_ScopeCher_Scope Scope community team Posts: 3,157 Disability Gamechanger
    I hope the quetiapine side effects wear off soon @Cress :)  I'm the same fighting with my duvet all night, legs in, legs out! 

    Update on last night:  I did what Dr Weighall suggested and got up twice after not being able to get to sleep in 20 minutes.  And, it worked!! By no means did I get 10 hours like @MrAllen1976 but definitely an improvement.  Only the one coffee needed today  :D
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  • [Deleted User][Deleted User] Posts: 1,651 Listener
    @Cher_Scope I've always been a good sleeper, once I take my hearing aid out and my head hits the pillow I'm gone till the next morning.


  • Parrot123Parrot123 Member Posts: 137 Pioneering
    @MrAllen1976 You are making me jealous!  I can't remember the last time I had 10 hours sleep :o

    You sound very much like me @janer1967 I start thinking things through as soon as my head hits the pillow too.  I might try having a notepad at the side of my bed and splurging my thoughts onto that.  Fingers crossed.  <drinks coffee>

    @cher_scope trying reiki healing music on youtube x
  • Parrot123Parrot123 Member Posts: 137 Pioneering
    I am up and down all night. I refuse to take pharmacutical drugs. I take cbd oil daily x
  • deb74deb74 Member Posts: 742 Pioneering
    I was taught relaxation and hypnotherapy technique a few years ago it doesn't always work but when it does it really helps!
  • Parrot123Parrot123 Member Posts: 137 Pioneering
    @deb74 i listen to Reiki healing music luv it Will x
  • Cher_ScopeCher_Scope Scope community team Posts: 3,157 Disability Gamechanger
    @Debs74 @Parrot123 Thank you.  I had a rough night last night so will give this a go!  It sounds very relaxing.
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  • LuckeeBlackCat1LuckeeBlackCat1 Member Posts: 21 Listener
    ha ha ha I live alone without job with many conditions so I never go to sleep until I am totally exhausted. Then I fall asleep as soon as I said prayer 'Thank you gods looking after me today, all is finished until tomorrow' works like magic. I used to sleep with my cat next to me with my arm around her that's a best things. No bloody hubby or men required. I substitute my late cat nowadays with a cuddly toy (pathetic but comforting!) But I struggle to get up needs two hours of alarms and snooze. I need about 12 - 18 hours good days bad days (or nights) because of ME/CFS, depression, PTSD, IBS developed as adult, etc. all almost incurable. I also tell myself to have nice dream after prayer. For me as visual artist/designer, often works I have full technicolour dream with conversations and remember some with vivid photographic memories. 
    I don't recover by sleep easily. I wake up with backache or muscle pain often, but they fade while moving. 
    If I have appointment or zoom meeting I'd wake up even shorter sleep by will. Then next evening I may go to bed much earlier. I was a night owl even as a child I blame my working mum not putting me to bed like other kids should have. I couldn't eat breakfast by nausea even lunch wasn't very appetising.
    I overcome those when I got job.
    But traumatic incidents destroyed my peace and thus sickness and disability stuck with me. I try not to punish myself if I go to bed at irregular time, sleep daytime and awake at night, who cares, how long or short I may sleep is my needs. It's part of conditions.
    Why worry? Work less hours. 
    I have to worry about my many illnesses so waking hour is often self-management of mixture of symptoms or popping odd pills. I use 5-HTP or Night Time 5-HTP supplement from Healthspan. I don't trust other brand. They are pre-curser to produce own serotonin happy hormone in brain, unlike anti-depressant recycling used hormone. I refuse to take them because of worse than cure side effects. Dangerous. 

    Hot bath may be good.
    Having a cat is best as they sleep well wake up sharply, never a broken body clock like mine (not 24 hours but 26 hours or something), nap buddy, good inspiration for artists and writers, my tutor swear by them.
    Don't buy, try adoption from charity. I am going to have one soon.  
    Sod your hubby, ha ha. Wouldn't he snore or kick you or cough during sleep? That's disturbing your sleep.   You could get king size bed or stick two single bed together or those adjustable double bed.
    Real kings and queens often sleep in separate chambers.
    Japanese couples almost never share a same futon only just next to each other as standard futon, for usually men work so hard can't afford losing sleep even by his wife. Bad. But quite male oriented society.

    My hus was very very very abusive and violent he ruined everything. Having a double bed to myself is relaxing. Cat could sleep on pillow or at foot or in cat bed if she preferred. Hmm, I tried to keep still when I go to sleep for not to offend my cat otherwise she jump off bed and I had to coax her back or sleep alone. So keep still and focus on my cat like a baby worked for me to nod off quite quickly. Good old days. Good night! 
  • cjbraidencjbraiden Member Posts: 18 Connected
    The antidepressant that I take, also for anxiety, causes insomnia. I'm lucky to get 5 hours sleep. Some night's I don't sleep at all. I just go with it. The longest I have gone is 36 hours, without sleep. Will suddenly 'switch off' and fall into a deep slumber. Happened while I was sat on the sofa. When I woke up, the next morning my body was very stiff and achey.
    I've heard it's a good idea to give social media, phone, tablet or computer a miss, an hour before bed. Even to give the TV a miss. I find soothing music helps. Sounds of rain or a thunderstorm help's me go to sleep.
  • Tori_ScopeTori_Scope Scope community team Posts: 3,734 Disability Gamechanger
    Yes, not looking at any screens before you go to bed is a good idea @cjbraiden. Blue light can keep you awake, so listening to music or other sounds is a better option if you can't sleep. You can also try reading a book or doing a relaxing puzzle. 

    I'm sorry that your medication has that side-effect. Is your GP aware? They might be able to prescribe one that doesn't have that unwanted effect. 
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  • surfygoosesurfygoose Member Posts: 11 Listener
    I like to listen to a story before bed and I always sleep under my weighted blanket.
  • FourpenceFourpence Member Posts: 6 Listener
    I can't remember the last time I slept for 8 hours, normally it's 2hrs then get up. Think it's because of the pain I get staying in one position, so wake up to move, still in pain so that's not the answer l. I find something to do like yesterday at 4 am doing the ironing. I don't expect a proper night's sleep anymore, just find something to do and hope I get some sleep. 
  • Cher_ScopeCher_Scope Scope community team Posts: 3,157 Disability Gamechanger
    It's good to know we aren't alone in facing these sleep struggles!  You have all given me some helpful tips for nights when its bad so thank you. 

    I think the key is not to stay in bed trying to force it if your brain is active, and instead trying getting up, making a milky drink, reading or even ironing like you say @Fourpence - then going back to bed.  
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  • OverlyAnxiousOverlyAnxious Member Posts: 1,237 Disability Gamechanger
    edited December 2020
    I just sing Faithless - Insomnia in my head until the irony sends me off...

    But seriously, I just don't 'try' to sleep any more.  I find the extra pressure of trying to sleep makes it worse.  I just accept that some nights I won't get any sleep (before a shopping trip for example) and keep the radio on low.  I never get up though, feel really wobbly and nauseous if I try to get up during the night.  Can just about walk to the loo and back as long as I keep my eyes closed and hold on to fixtures!  
  • FourpenceFourpence Member Posts: 6 Listener
    Or we could just logon here and see who else is up ready for a chat. Thank you all for the messages of support and I hope tomorrow is the start of a better week.
  • Ross_ScopeRoss_Scope Scope community team Posts: 2,953 Disability Gamechanger
    Yep, logging on here is always a very valid option @Fourpence :D hopefully this week brings better things for you.
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    I have had  problems with sleeping since I had corona virus at the begining of the year and haven't been able to work and then I got in debt and still trying to get out of it now since I had corona virus it has turned my life upside down  hut trying hard to turn it back round 
  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    When I do sleep I cant wake up  and stay in bed I have lupus  so the corona virus threw it all out I am tired all day when I get up but I don't go out at the moment though either which doesn't help 
  • Ross_ScopeRoss_Scope Scope community team Posts: 2,953 Disability Gamechanger
    Sorry to hear that you've struggled with sleep since having Covid @lisathomas50, and that you have had financial difficulties. 

    Have you spoken to your GP about your struggles with sleep following Covid? 

    Also, are you receiving professional advice to help you through your financial situation?
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  • Ross_ScopeRoss_Scope Scope community team Posts: 2,953 Disability Gamechanger
    edited December 2020
    The Festive Find present hunt

    image of the Christmas present for the festive find game
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  • Cher_ScopeCher_Scope Scope community team Posts: 3,157 Disability Gamechanger
    How's everyone's sleep at the moment?  Mines very up and down  :s
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  • 66Mustang66Mustang Member Posts: 4,526 Disability Gamechanger
  • Ami2301Ami2301 Community champion Posts: 7,331 Disability Gamechanger
    @Ross_Scope 5th present!
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    Well done  finding the presents 
  • cjbraidencjbraiden Member Posts: 18 Connected
     I don't sleep well, amongst other problems I have Obstructive Sleep Apnoea. Have to use medical equipment to assist my breathing, while I'm asleep. I've been on medication, for depression and anxiety for over 36 years and it has caused me to gain 9 stone in weight. I'm currently 22 and a half stone. The weight of my own body is painful laying on the bed. The tranquillisers I have to take have made me massively over weight.  
  • Cher_ScopeCher_Scope Scope community team Posts: 3,157 Disability Gamechanger
    edited December 2020
    Hi @cjbraiden

    That sounds really rough, you must feel exhausted. Have you spoken to your GP about getting help with losing weight?  Also, have you ever been referred to a local mental health team for support with your anxiety and depression?  It can't be easy at all and I think some outside support would be beneficial for you.  
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    It must be very hard for you are you getting any help  at all 
  • chiariedschiarieds Community champion Posts: 7,544 Disability Gamechanger
  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    I have had terrible sleep problems  since I had corona virus  I am awake all night becsusr I cant sleep  and then I don't grtvup until about half past three 

    I wentcto sleep stx7sm and was up at 11am today as I had my wood  deliverd for my wood burner  just need to stay awake rest of the day  and try and go to bed about 10pm its  worth a try 

    I have spoke to my doctor about it  she said its going to be hard  to get my body clock right again   its horrible not being able to sleep when your supised to  but I can guarantee you if I got a job working nights I would be tired all the time 🙃 
  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    Well hete I am ha ha still awake because I fell asleep on the afternoon yesterday and woke up at 10pm so now I cant sleep I am upside down lol 🙃 
  • Cher_ScopeCher_Scope Scope community team Posts: 3,157 Disability Gamechanger
    @lisathomas50 Ooft your body clock sounds all over the place.  Have you tried holding out and not sleeping in the daytime?  Easier said than done, I know.  
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]

    Thsts what I have tried to do but I fell asleep about 2pm and woke up at ten I am still up now  I have tried to go back to sleep but I csnt si I just go through all the messages I had to look at and answer from the scope community   my dr has sugest things that dint work either  my dtcsaid I won't get back to normal until I go back to work I am getting help from scope with work tom from the wellbeing team in wales is helping me with that 
  • Tori_ScopeTori_Scope Scope community team Posts: 3,734 Disability Gamechanger
    Is it Working on Wellbeing you're in contact with @lisathomas50? I'm glad they're being helpful! Getting back into a regular routine through working could definitely help you to improve your sleeping pattern, I know that it helped me a lot. 
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    Yes it is working on well  being i will get support for six months unless I get a job and if I need longer I csn have an extension I was reffered  by job support as it was more beneficial  and I live in Wales  the corona virus isn't helping I got things popping up on my phone about looks like London are in trouble and wsles has just been mentioned there are so many out of a job  now aswel 
  • Tori_ScopeTori_Scope Scope community team Posts: 3,734 Disability Gamechanger
    Great, it sounds as though you're getting lots of support from them @lisathomas50. It is definitely a difficult time to be looking for a job, but I think you've just got to continue looking out and applying for the right opportunities. 

    Could you do some volunteering in the meantime to give you some more structure? 
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    All our volunteering things have stopped here  I can do phone befriending  but there is a 12 month waiting list  or I can do liter picking I cant even pick myself up lol 

    Tom said he will have things for me to do in between calls  my dr came earlier to check on me the nurse came with her to weigh me  I have gone down to six stone again the nurse has given me exercises to do to help get my legs going and hoping to try and walk up to the little hare  when I feel a bit stronger 😀 
  • Tori_ScopeTori_Scope Scope community team Posts: 3,734 Disability Gamechanger
    Oh wow @lisathomas50. I suppose it's a good thing they've got so many volunteers though. 

    It's good to hear that Tom will be giving you stuff to do in between calls. That sounds really helpful. 

    Hopefully the exercises will help :) 
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    @Tori_Scope I think thry were over whelmed none of our shops are open  so the charity shops aren't open some of ours have shut down completely in my area so there isn't alot of voluntary work going at the moment sll the office volunteering has stopped because of corona virus I was meant to start at the fire station last year but the volunteering has stopped becsuse of corona virus

    I have only just got up so again I have lost most of my day I didnt even know what day it was lol ha ha I am glad I have tom helping me  he is doing a face time meeting on Wednesday  so I have to be up and dressed and everything so that might help aswel haveing to make an effort 
  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    Has anyone got any ideas to help me sleep at night instead of the day time 😴  thank you 
  • Cher_ScopeCher_Scope Scope community team Posts: 3,157 Disability Gamechanger
    Hi @lisathomas50 oh heck, look at the time of your post.  Has it been another wonky sleep day?  :(

    The Sleep Council have a 30 day free sleep plan that might be able to help.  You answer some questions about your current sleep routine and lifestyle, and then you are able to download a personalised action plan.  Maybe give that a go?
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    @Cher_Scope thank you I am going to try thst I havent long been awake  the dr has been to see me she said its becsuse I am only in the house doing nothing apart cleaning and normal stuff in the house I am used to working 12 hour shifts plus the corona virus I had at the beginning of the year as I was poorly for 8 weeks my dr said its a combination of a few things  I will get there hopefuly 

    I try to stay awake one I am awake and hold out until night 🌙 time before I sleep I know it sounds stupid but the corona virus is from a bat and that's what its like sleeping in the day and awake at night my dr has said that other people have said the same and at night my hearing is realy loud  I cant explain it and slot of people who comment on the corona virus group have said they cant function do well in the day time 
  • Tori_ScopeTori_Scope Scope community team Posts: 3,734 Disability Gamechanger
    It is definitely really hard at the moment @lisathomas50. I've pretty much always felt as though my body clock is different to most people's. I find it really hard to go to bed and wake up at a reasonable time. Working has helped, but things got totally switched 12 hours out for me during the first lockdown when I was at university.

    This is what I did to get myself back on track. It was awful at first, but was the only thing that really worked.
    1. Set a bedtime. I tried not to be unrealistic, I wasn't going to get to sleep at 10pm, so I think I went for 1am
    2. Set a wake-up time. You should try and sleep for around 6-8 hours a night, so calculate it from there. I think I went for 10am in the end
    3. Don't spend any time outside of these hours in bed if possible. Not to lie-in, eat, watch TV, or do anything else
    4. Don't nap, or go to bed earlier or sleep in later, regardless of how tired you are. I felt very tired, but tried to keep myself busy so I could stay awake
    5. Once you're in bed at the set time, give yourself 30 minutes to fall asleep. If you're not asleep, get up and do a relaxing activity for 10 minutes away from your bed. This shouldn't involve using a screen, so something like reading or listening to music would work
    6. After 10 minutes, go back to bed and try to sleep again for 10 minutes.
    7. Rinse and repeat until you fall asleep, and make sure you wake-up and get out of bed at your allocated wake-up time
    I know this might not work for everyone, and it's a reasonably extreme measure as you could, in theory, get very little to no sleep at all, but it was the only thing that helped me not sleep all day and stay awake all night at the time!

    I'd also recommend reading about sleep hygiene if you haven't already. 

    Let us know how you get on with the resource Cher sent too :) 
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    @Tori_Scope my dr spoke to me yesterday she thought I would be sleeping but I had been up from 10pm the previous night and stayed awake  so she suggested  I stayed up untill 6pm last night which I did then go to bed so by 6pm I realy needed to sleep so I went to bed 

    I slept from 6pm to 4am I have been doing jobs and things but today I have alot of stress and upset  and when this happens my body and mind want to sleep 💤 

    I am staying  awake but its hard fighting stress at the same time  the dr wants me to stay awake untill 10pm  but start winding down from 9pm so I will have my bath with my bath bomb light my candles  hot choclate and then go to bed I would of been awake 18 hrs by then 

    At 4am when I got up yo day I had my shower got dressed had my coffee and something to eat drove to morrisins with my roof down got my shopping no one in there first thing so it was great  its 15miles to morrisons from ny house  then I went home sorted som stuff out had all the stress which I hope will sort it self out  and I am still awake 

    Going to have some dinner now and then go through all my messages and things on my phone 

    Thank you to you and Cher for your help and support so glad I joined scope 
  • Tori_ScopeTori_Scope Scope community team Posts: 3,734 Disability Gamechanger
    6pm to 4am is a big improvement already @lisathomas50! Hopefully, with the help of your doctor, you'll be able to get back into that 10pm routine :) Winding down an hour before bed is definitely really important too. 

    No problem. Enjoy the rest of your day! 
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    @Tori_Scope I think I only slept that long becsuse I had been awake for 24 hrs   I am struggling to stay awake now and its ages to 10pm lol 😆  ha ha 
  • Tori_ScopeTori_Scope Scope community team Posts: 3,734 Disability Gamechanger
    You can do it @lisathomas50! I know we're all limited in what we can do at the moment, but are you able to keep yourself occupied for a few more hours? Have you had your tea? 
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    I have had my tea gad coffee and two Cadbury cream eggs  i am watching grace point the box set on my stv app on my telly I have been cleaning  and doing my washing  its only half past five  I got four and a half hours left lol 
  • Tori_ScopeTori_Scope Scope community team Posts: 3,734 Disability Gamechanger
    Not too long to go now @lisathomas50! It's good that you discovered the STV app. Is Gracepoint good? Is it the one based on Broadchurch? 
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    @Tori_Scope yes gracepoint is good  yes its weird because I have seen broad church  the problem I got i am trying to eat normal times and my body doesn't like I am fighting to keep it dow I tired aswel this is worse than comeing off my painkillers I was addicted to lol 😅 
  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    @Tori_Scope I am flagging now an hour and a half 🤪 
  • Tori_ScopeTori_Scope Scope community team Posts: 3,734 Disability Gamechanger
    Hopefully eating at normal times will become easier as your body gets more used to it @lisathomas50.

    Did you manage to stay awake until 10pm? 
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    @Tori_Scope no went about nine I felt ill but now I know why I tested positive for corona virus I did my test yesterday they cone to the house at the request of my doctor once a week  I knew broke they phoned I woke up at 7am my head was banging  I was coughing and I was hot  this is the 2nd time 
  • Tori_ScopeTori_Scope Scope community team Posts: 3,734 Disability Gamechanger
    9pm is pretty good though @lisathomas50.

    Yes, I was sorry to hear about your positive result. I've asked on the other thread, but are you going to be okay for food and other essential items? 
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    @Tori_Scope I got a couple of things yesterday but not enough to last ten days I live on my own the last two times I had it I ended up in hospital  so I didn't have to worry probably won't feel like eating anyway 
  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    Its  the third time I just noticed i put 2nd 
  • Tori_ScopeTori_Scope Scope community team Posts: 3,734 Disability Gamechanger
    Hopefully you won't need to end up in hospital again @lisathomas50. In the case that you do end up staying at home, would you be able to arrange a food delivery, or for someone you know to deliver some food to you? 

    Do you have friends or family that can ring and check-up on you to see how you're feeling? 
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  • lisathomas50lisathomas50 Member [under moderation] Posts: 3,631 Member [under moderation]
    @Tori_Scope my family don't live by me they live in England its hard here delivery slots are taken up until end of February here and people where I live stay in they don't go out I will be ok I will just spread the food I have until  I can get out thank you for messaging me I live rural which makes it hard in this situation 
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