How can I get good sleeping habits? Please help. Going a bit crazy.

[ParisLilleBrussels]

(Disclaimer: if the Daily Mail want to look into stealing this thread for an easy article idea, they can buzz off).

I was looking into how I can get more productive generally during the day, so I had a go over a couple of days at jotting down a timetable of how much time I spend doing certain things.

On the timetable, it looks like I sleep way too much.

And I know already that I don't have good sleeping patterns or 'sleep hygiene'.

I go to sleep at the moment at any time between 11 or 1 at the moment, which I know is really bad.

I then get up late, which means that I've lost quite a lot of the day already. Although I work freelance, and a lot of my commitments don't start until the late afternoon or evening, I'm job-hunting at the moment for full-time work, and I know that I should put in the equivalent of a full day's work (around 8 hours or so) of proactive job-hunting.

The sleep situation is a real problem. I know that I need to go to bed much earlier than I do, but feel knackered around 9 or 10 in the evening and then the tiredness passes until around midnight, when I do actually go to sleep, so I think I'm definitely over-tired by the time I go to sleep.

I have been feeling quite depressed (have had online cognitive behavioural therapy sessions to help, and will start face-to-face sessions soon), so perhaps part of sleeping too much and waking up late comes from not wanting to face the day and what lies ahead.

But I would really really like to get a sustainable routine in place. It's driving me a bit crazy. I've heard there's a good website called Sleepio that can help - I'll have a look to see if it has any free resources, but I think its resources are accessible via paid subscription only.

Thanks so much.

I've registered with Sleepio to get the basic package of tips they offer, but can't access the full package as it's subscribers only.

OP sorry didn't finish writing my reply to you - I've found the basic tips on Sleepio really good, but can only get the basic package, as I'm not a paying subscriber.

Have you been to talk to your GP at all about how you can improve your sleep habits? Or if you go onto the NHS website, they have quite good resources to help people with sleeping habits as well.

What have you tried so far?

Not much napmeister I know I should do more. I try and keep my phone out of my bedroom while I'm sleeping, but I'm not very good at it. I also should maybe try and have a warm drink and maybe a bath around an hour before bed.

I found a good article about sleep hygiene in yesterday's Evening Standard magazine as well, so I'll definitely try the tips in that.

Any other tips please?

Goodness, you really think DM would be interested in this?

Wishing there's no need for that. I only mention it in my OP because the Daily Mail have actually used one of my previous threads before, even though it was really mundane.

Anyone with any advice please? It's been going on for around a year now and I'm feeling a bit desperate and frustrated.

Breaking bad habits is hard, whether related to sleep or food or whatever. I also understand the difficulty of not having a fixed routine and how that can impact your sleep patterns.

I'm not sure there is any magic solution. There is plenty of advice out there, which you seem to be aware of, so maybe the main issue is implementation, i. e. habit breaking and habit forming. I would say aim to take small incremental steps so you don't overwhelm yourself, "fail", then give up. So start off with a relatively simple goal, like bed thirty mins earlier than normal, or to be up everyday by a reasonable time. Then gradually add more positive sleep hygiene practises into your routine, e.g. no phone 30m before bedtime, cutting out caffeine if you need to, etc.

What I would say is if you're working in the evenings rather than 9-5 then it's okay to follow a sleep pattern or daily routine that works for you. There's nothing inherently better at leaping out of bed at 530 rather than 930 if you don't need to.

Good luck!

I remember reading an article on insomnia and this was supposed to cure 90% of all cases.

Wake at 6.30am
Bed time 11.30pm
No caffeine
Exercise of some kind every day
No sleeping in the day; if you feel sleepy, get up and move around.
No alcohol.
No change to this for 2 weeks.

Apparently it really does work and if you start to get back into bad habits, just do another 2 weeks and it snaps back in.

Thanks so much nap and shush, your suggestions are really helpful. I'll definitely have a go at the plan you mentioned shush - it sounds really effective.

The things that help me (and I'm a shit sleeper these days) are no phone, alcohol or caffeine after 7pm. A warm drink at 9pm and straight to bed.

Wishingand waiting just fuck off.

I have similar issues with sleep / depression to those you have described. I find I can make small changes which improve my problems short term but then at times of stress, ie, a family member having a very serious illness, it has started up again. I have seen various counsellors tp try to help but none have done so far. I am thinking of seeing a hypnotherapist to try and help.

I just wanted to lost so you know you are not alone.

Some things I have tried.. very limited caffeine throughout the day, a deoression app which I listen to to fall asleep, normally knocks me out quickly, sleep spray, I use Neom but Lush do one, very little sugar in my diet, trying to help my balance my hormones using vitamins, getting outside every day for a walk, writing dowm or thinking of 3 things to be grateful for that happened that day.

My main issue now is trying to get out of bed in the morning, I wake up feeling so depressed and like the world is better off without me. I physically feel unable to get up. I generally only ever feel depressed at that time of day so its very frustrating.

Hope some of that helps, lots of luck, I think the hardest part is speaking up and wanting to change 💐

Shush's advice is sound (I'm a natural good sleeper and that's not a million miles away from what I do - except when stressed and it all goes to pot). The number one thing is when you get into bed you need to be trying to think good thoughts about something you're happy about / something you're looking forward to, even if it's just what you're going to cook at the weekend. I've banned talking in the bedroom because DP on the other hand thinks lights out is the perfect moment to start listing all the things he's worried about...needless to say, he's not a great sleeper!

Don't feel like you need to be chained to your desk typing a CV to be productively job hunting. Building in some time for a little think works wonders. I work from home and sometimes go for a swim around lunchtime. I was worrying that I was taking too long over this and then realised I nearly always think about work in the pool and have loads of good ideas there, so I've decided to stop worrying about it!

Eat two large kiwi fruits an hour before bed. Gives you better quality sleep and you get to sleep quicker.

I had terrible sleep problems for years and that's been a miracle for me.