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Searching for sleep: what helps you beat insomnia?
Cher_Scope
Scope community team Posts: 3,170 Disability Gamechanger
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.
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.
• 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
• 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.
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
• 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.
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!)
• 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!)
Online Community Co-ordinator
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Replies
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.
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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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.
@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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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.
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
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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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
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
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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!
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.
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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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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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!
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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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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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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 🙃
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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
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Could you do some volunteering in the meantime to give you some more structure?
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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 😀
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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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
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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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
This is what I did to get myself back on track. It was awful at first, but was the only thing that really worked.
- 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
- 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
- Don't spend any time outside of these hours in bed if possible. Not to lie-in, eat, watch TV, or do anything else
- 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
- 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
- After 10 minutes, go back to bed and try to sleep again for 10 minutes.
- 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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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
No problem. Enjoy the rest of your day!
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Did you manage to stay awake until 10pm?
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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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Do you have friends or family that can ring and check-up on you to see how you're feeling?
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