How do you break a sleep cycle?

[phorsenuf]

I've gotten into this horrible cycle and it's driving me nuts. I can't fall asleep until after 1 and I sleep in the morning until 10 or 11. I could sleep longer then that if I didn't make myself get up. Any suggestions?

 

[Enchanted_Mama]

set your alarm and get up at 7 a couple of days in a row, regardless of how sleepy you are. that will force you back into an earlier bedtime at night.

 

[shortbun]

You need to start getting up earlier. Try a warm bath at night and don't watch TV or any screen time at least an hour prior to going to sleep. Also, no eating within two hours of sleep time. Last, it is impossible to sleep if your face and jaw is not relaxed. Drop your jaw, part your lips a bit and put your tongue in the bottom of your mouth-let it lay there. Self massage around your jaw, temple, the ridge in the back of your head and where ever else you need it. Good luck. Try a half hour earlier for a few days, then another half hour earlier. it's like overcoming jet lag. A cup of coffee in the morning, one cup, might also help. No caffeine after 4pm.

 

[kirbsam]

have sex right before you want to go to sleep. hope this helps.

 

[vettechick99]

I like the PPs advice. Ha!

I would take a half Unisom at 7. You will be asleep by 8 and then you can get up easily at 7am.

I get in bad sleep patterns during the summer when I'm off. I feel your annoyance!

 

[Imzadi]

What everyone else said. The only way I've been able to break a sleep cycle is to stay up and keep myself up after having no sleep the night before, that I am exhausted well before the time I actually want to go to bed. It means walking around like a complete zombie all day, and/or being really grouchy.

 

[Gigi22]

Are you watching t.v. before you go to bed? If so, make sure it is something light--no heavy drama/news. No loud music.
Establish a bedtime routine and stick to it as far as possible, aim for going to bed at about the same time every night. Your bedroom should be kept cool, the drapes should be closed. Also try to get up at the same time every day.
Avoid beverages that contain caffeine before bedtime--you will have to experiment to find your own caffeine cut off time.
Try drinking a cup of warm milk and consuming 1/2 banana before bedtime--it is supposed to create a natural sleep-inducing effect.
Finally, if you wake up during the night and can't get to sleep for over 30 min., get up and read a book (that you have already read--no horror/suspense) in another room for a while.

 

[The Mystery Machine]

Are there things left "undone" that are keeping you up? I know that if I go do a few of those I can sleep better. Like getting the dishes all done, kitchen cleaned, setting up coffee maker, stuff like that, etc...Sometimes I will say if I can't fall asleep I am going to go and clean "X". That usually puts me to sleep....

Also putting on fresh linens making the bed more cozy helps me. Love to snuggle in a clean fresh room, with clean bedding.

Plus all the other stuff above. Have to stay awake ALL day, no naps or sleeping in and lay off the caffeine. Caffeine is a biggie for me.

 

[funkychunkymonkey]

meltonian. take it a couple nights to get to sleep earlier. It works withn a half hour for me

 

[phorsenuf]

Thanks for the advice. I'll probably just have to force myself to get up early I guess. It just seems I do my best sleeping in the early morning hours. I have fibromyalgia so getting good sleep is pretty important.

I'd prefer not to take any meds because they make me groggy and I don't want to have to rely on them. Plus I take enough pills as it is.

The only caffeine I drink is my morning coffee and I'm done by noon with that. I'm also the type of person that has to watch tv in bed to fall asleep. Always have.

My husband tends to work a lot of nights and I think that's a big part of it lately. I just can't sleep when he's not here. My mind always seems to race as well with all the things I need to do. I just can't shut it off.

It's juts so annoying because I lose so much of the day it seems.

 

[tiggersbombed2]

Melatonin is a supplement, not a drug. It's not something you would take "forever" it helps the body readjust it's sleep rhythms so you can get into that new groove. Then, once you are settled into your new up earlier routine, you can stop taking it.

 

[Lassie Lynne]

I have the same issue too. The thing that does help me is starting by moving my bedtime up by an hour and get up one hour earlier. So if one night I go to bed at 1:00 am, I will move the next night to 12:00, etc. This has helped for those times I need to "get up and going" on days off, etc.