I haven't had a full night's sleep for about 2 years

BraveDonut

Apologies if my scenario has been covered before.

53 - male

Generally no issues in falling asleep - In fact, I start to fall asleep in front of the TV most nights.

But I never stay asleep through the night. Sometimes awake for hours. Sometimes awake for minutes. Might wake 20-30 times during the night. Generally random thoughts swirling around - not really stress.

If I am more aware of being awake rather than just being in as state of between sleep and awake, I will pick up a book. I use a Kindle so as not to disturb herself. Usually a crappy novel. Sometimes I might fall back asleep holding the book.

My wife says she doesn't know how I manage - I say I am just used to it.....

I have 3 coffees a day and I stop before noon. Alcohol on the weekends - more than I should.

Not a fan of prescription meds.

What should my starting point be to do something about it? GP? Sleep clinic?

Appreciate any help

notAMember

GP is always a starting point. They will refer you to sleep specialists if needed.

A GP will probably start with a general health check (bloods etc), but also may propose that you take a look at your lifestyle factors that affect sleep such as caffeine, alcohol and body weight.

GooglePlus

https://www.boards.ie/discussion/2058206511/i-havent-had-a-full-nights-sleep-for-about-2-years

You mention two years, was anything different back then?

I gave the weekend drinking a knock on the head for 5 weeks before Christmas and my sleep improved massively. You can suffer very mild withdrawal during the week and barely notice, but insomnia is a symptom. Exercise during the day as well to wear yourself out, if not doing that already and avoid exercise too close to bedtime. I'm back weekend drinking and moving less than before Christmas, so seeing my sleep impacted again.

Talk to a GP and you're right staying away from meds if you can. Could be an easy fix for you that doesn't involve sleeping tablets.

BraveDonut

Thanks for the replies - just to add, I am not overweight and I get quite a bit of exercise.

Walk the dog most days, play 5-a-side once/twice and week and I play golf one/twice a week

markmoto

High cortisol is probably what waking you up at night, why? you have to see GP

Could be anything; body inflammation, high blood sugar level etc

GoogleBot

https://www.boards.ie/discussion/2058206511/i-havent-had-a-full-nights-sleep-for-about-2-years

How you getting on with your sleep? any improvements?

hazelavery

I think you should change your mattress. You should try a Comfortable mattress maybe this is the problem.

Fathom

https://www.boards.ie/discussion/2058206511/i-havent-had-a-full-nights-sleep-for-about-2-years

Daily exercises help me sleep at night.

What.Now

Stress was my problem. I was in a work meeting and the boss went out of the room and I asked the table what was their sleep like. All said they woke at 3 or 4am and were unable to get back to sleep.

BraveDonut

As a follow up on this thread.

I went to a doctor to talk about this.

Bloods came back fine other than Cholesterol a bit on the high side which I am working on by eating more fruit & veg and less processed foods.

Doctor prescribed Melatonin at 5mg dosage. No Improvement after 2 weeks so upped it to 10mg. Still no improvement.

Doctor seems to now be saying that there is nothing more to be done.

GoogleBot

https://www.boards.ie/discussion/comment/119494195#Comment_119494195

Hi. If Doctor said nothing to be done, perhaps no illness to cure, but rather hormonal disbalance, my grandma used to fast for a day once a week, she used to say it helps to reset the system, and nowadays scientists confirm:

"Intermittent Fasting can also help balance hormones, confirms James Roche, “There is substantial research that suggests that intermittent fasting may help to improve hormonal balance. This can enhance metabolism and sleep, leave us feeling more energized and also help us to more effectively burn more calories.”

https://www.sclhealth.org/blog/2021/04/does-intermittent-fasting-actually-work/

Owenee

let's try Ashwagandha supplement from vital herbal. This product definitely has a calming effect and helps me sleep. My anxiety has dramatically improved! I take one capsule at least an hour before bed every night; I haven't missed a dose. may be it can help

zg3409

Op are you tired in the mornings, tired in the evenings?

Screen time , as in on phone or watching TV in evenings is bad for you. Try putting phone away from you in say kitchen at night time so you don't pick it up.

Is the bedroom too warm or cold? Have you looked at separate bedrooms?

What hour do you do to bed and what hour do you get up?

Different people need different amounts of sleep.

I suggest not drinking and going to bed at getting up exact same time weekdays and weekends. No staying up late on a Friday watching TV then lying in on a Saturday morning. You could also try going to bed an hour or two later than partner and maybe a different bedroom.

If your thoughts are racing then writing them down on a notepad next to the bed can help, as you are not trying to remember them all night.

Sleeping tablets are to be avoided if you can, I found they can give a hangover effect in the morning and you might end up taking uppers to wake up and downers to go asleep and their effectiveness wears off.

Set a real stand alone alarm clock to wake you sane time daily, ideally a little before you naturally wake up so hopefully by that night you are tired.

No screens at least 2 hours before bed, try do something relaxing or go for a walk outdoors and see how well that works. Walking can allow the mind to wander and can help.

I found having kids helps. You get no sleep as a general rule and when you get a chance you deep sleep. Sometimes too much sleep or hours in bed is as bad as not enough. I have had periods of over and under sleep and I found a strict routine 7 days helps a lot.

GoogleBot

https://www.boards.ie/discussion/comment/119653399#Comment_119653399

Perhaps you should try to find the root cause before taking anything for prolong period of time.

sometimes there is no root cause. It quickly becomes habit for the body to wake during the night even after only a night or two.

I have always been a light sleeper. I hear everything at night. I think its from having children, I never went back to deep sleeping after they arrived.

Now they are adults and gone and I live on my own, still a light sleeper. I have no stress in my life but broken sleep at night leaves me tired during the day. I have NEVER tried sleeping pills

Recently I bought Sleep Time Tea from Bia Beo. Its made by a herbalist Rachel Jordan in Co Dublin. Its the most amazing tea. I take a cup an hour before bed and have the most restful sleep with no drowsiness in the morning. I can still wake if I need to go to the loo but go straight back to sleep. Great stuff and highly recommended. No drugs, no therapy, no looking for root problems, just an instant result after a cuppa!

greenspurs

Similar...

But its due to the OH snoring ... all night........every night.................. I use ear plugs, but can still hear her.....

Sleep deprivation is torture .......

Tombo2001

https://www.boards.ie/discussion/comment/119653640#Comment_119653640

How do you find the root cause?

Tombo2001

Here are a few things I would suggest

(i) You say you are getting lots of exercise but I'd question that. I wouldnt really put walking the dog in the category of exercise. You could do more. The most obvious way for me to fit in more exercise is to cycle places instead of driving, its exercising without having to set time aside for exercising. And walk the dog as well.

(ii) Read at night instead of watching TV.

(iii) Diet

(iv) Maybe as has been said look at getting a new mattress.

I'd say a lot of people would get a better sleep if they didnt sleep in the same room as their partners.

Fathom

https://www.boards.ie/discussion/comment/119653799#Comment_119653799

Cycling rather driving a great alternative to get exercise and later sleep. I also walk to the market and carry back groceries.

GoogleBot

https://www.boards.ie/discussion/comment/119653779#Comment_119653779

That's the most difficult part:) Usually trials and errors narrow down the cause.

For example...

1. Try to put sound recorder for all night and playback to hear if anything unusual happens just before you woke up.

2. Do you feel sleepy or not after waking up?

3. Do you have to go for a pee?

Etc...

kinney

I spent a sleepless night yesterday. Stared the ceiling the WHOLE night. The reason for me was stress... Can't sleep when my mind is anxious...

tamara25

Definitely cut down on the coffee, very high in caffeine. Could you switch to tea instead? Have been a bad sleeper myself up & down throughout the years. These things helped me. A herbal tincture which includes valerian, always have it in the house if I wake during the night or extra stressed. Relaxation cd’s, try to get up around the same time each day including nights. Hope things improve for you! Insomnia is a horrible thing to have

Fathom

https://www.boards.ie/discussion/comment/120297153#Comment_120297153

I sometimes drink herbal tea without caffeine before going to sleep.

dazzler101

I had the same problem, now o sleep but 4/5 hours is plenty for me.

I stopped eating or drinking Tea a couple of hours before bed, exercised more and started using a sauna and steam room which relaxed me helped me sleep at night. nothing scientific but i found the small changed has helped massively.

Has been yrs since I got 7hrs of sleep. but I reckon I don't need 7hrs.