Any good tips for breaking a poor sleep cycle?

[Sundaynightterrors]

My sleep pattern seems really poor at the moment and I am now in a vicious circle which leaves me feeling headachy, lethargic and generally unwell.

for various reasons I am awake early - 5 / 6 am. By the afternoon I feel terrible and fall asleep for a short period. I wake up and feel ill. I then struggle to get to sleep before midnight. I just can’t break this. I was away last week and managed much better but am home again now and back in the same situation.

can I have your good sleep tips please!

Silly question have you tried not having the little nap? I know how hard that can be because I find myself having to nap most days, the only days I dont nap are the days I'm busy.

I used to absolutely need an afternoon nap after work for many years but it completely destroyed my ability to stay asleep at bedtime. It took a lot of restraint to forgo them and I felt dreadful at first for a few weeks. However it helped longer term. That and magnesium glycinate at bedtime has been a life saver

Yes when I am out I get through the day but as soon as I sit down at home during the afternoon I drop off. I know the answer is “well don’t sit down” but I like to read or do a crossword and don’t want to have to be busy on my feet all day.

I wouldn’t mind if I didn’t feel so ill for most of the day.

Magnesium, no screens, limited caffeine, eye mask, regular schedule. Simple, but hard to implement

@Bufftailed which magnesium should I take

@Bufftailed Thank you. Will try all of these.

Biglycinate. Boots do it, holland & Barrett. 1 hour before bed. Good luck 🍀

100% drop the nap. Will completely transform your sleep. Yes to all other tips too but the nap is the main thing and will have the biggest impact. You only have to power through for one day and you will break the cycle. Do not allow yourself to read on the day you’re powering through. It’s one of the most sleepy things you can do.
Just watch TV, have a bath etc and go to bed really early if you need to, but just avoid napping

Yes you unfortunately need to push through and drop the nap.

The things that made the biggest difference to my sleep - consistent bed time and wake time even at weekends (no lie ins). Magnesium glycinate. Light in my eyes first thing in the morning. No caffeine after 12. HRT.

Thanks everyone. Am going to try and drop the nap tomorrow.

Good luck OP. Maybe an afternoon walk at the time you normally nap would help?

I also read (and it works for me) that if you delay caffeine by 60 - 90 minutes after waking you can prevent an afternoon slump.