Posted by Sabina on January 3, 2005, at 21:56:53
In reply to need help getting sleep schedule back to normal, posted by MichaelJr on January 2, 2005, at 3:18:53
I have had quite a tendency to slip into a backwards sleep schedule all my life. It can become a torment. I no longer work outside the house and have no alarm clock to face at 6am, so I face an ongoing struggle to get to bed and rise somewhat on par with the rest of the world. Having emotional and physical challenges can make a person feel isolated enough without being the only one awake in town at 3am; not to mention feeling like a lazy slug for still being asleep in the afternoon!
I know that this is easier said than done, but a gradual, progressive schedule like the one below might help you as it works on the principal of staying up *later* every night instead of trying to go to bed earlier, usually in vain in my case. This sort of thing has helped me in the past when I've gotten too far out of whack:
1st night: sleep at 4 a.m., wake at 12 p.m.
2nd night: sleep at 7 a.m., wake at 3 p.m.
3rd night: sleep at 10 a.m., wake at 6 p.m.
4th night: sleep at 1 p.m., wake at 9 p.m.
5th night: sleep at 4 p.m., wake at 12 p.m.
6th night: sleep at 7 p.m., wake at 3 a.m.
7th night: sleep at 10 p.m., wake at 6 a.m.You get the idea...and can tailor it to suit where you are right now, hours-wise. I'm sure you know all the normal advice: Don't drink alcohol, caffeine, use tobacco, exercise, etc. before bedtime. You might also want to try a magnesium supplement, chamomile tea, or whatever calmative works for you before your scheduled bedtime. Other things help me relax too, like essential oils and guided imagery. Still, there have been nights (mornings) when I just kept choosing another pill from my arsenal every few hours until I finally fell asleep. I don't advise that route, mind, I'm only being honest.
I hope you get some relief.
poster:Sabina
thread:436692
URL: http://www.dr-bob.org/babble/20050103/msgs/437431.html