Reverse insomnia...

[mumtosome61]

I was wondering if anyone has any tips, advice or general sympathetic vibes spare.

For the last two months, I've been waking up daily at around 4am, sometimes earlier. I find it horrendously difficult to get back to sleep, always need the loo and most of the time I just give up and stay awake. It means I end up needing to sleep around 8pm, which pisses all over the limited spare time I have with my boyfriend who usually gets back around 6pm but three times a week, about 10pm.

I end up going downstairs as I am a restless and do not want to wake him up. I should probably try and lay on the sofa, but I end up finding millions of important (sometimes unimportant) tasks to do and by the time OH wakes up (I've been up 4 hours already) I'm exhausted and our days off are always fractured.

I can get to sleep no problem; it's staying asleep I struggle with. I wake almost hourly.

I don't drink caffeine after 2pm (sometimes earlier), no heavy meals after 7pm, don't drink alcohol often and I exercise and keep active. In fairness, the house has no central heating and is incredibly cold (we're renovating) and as it is quite empty, noises travel easier.

I've tried meditation, hot drinks, not using electrical equipment in the bedroom (only sleeping) and reading. I'm at my wits end!

Well, if you are now going to bed at around 8pm you are getting plenty of sleep and would be ready to waken by 4am...

Early waking is a common symptom of anxiety or depression. It can the be very habit forming.

Could you start to bring yourself back into a more normal pattern by staying up later (gradually ) then hopefully staying asleep longer? I believe you should avoid any napping and stick to the same routine all the time including weekends.

Sounds very annoying. Hope you can get sorted. Google sleep hygiene for more ideas.

I sympathise as I'm often awake at 4 in the morning or earlier. I'm menopausal and 45, don't know how old you are? I've found it helps if I just accept it and find ways to manage it. Often if I've been lying awake for a while I go downstairs and have something to eat, perhaps some toast and a glass of milk and read for a bit. I then go back up to bed and find I can sometimes drop back off. However there are times when I just have to stay up.

Things that I find help me are keeping busy during the day, eating regularly and running which helps with stress. I also take vitamins and supplements: bit b6, magnesium, vit D3 and omega 3 capsules.

If you find the early waking is getting you down though do see your doctor as Matilda says it can sometimes be a sign of depression or anxiety and they will have plenty of advice for you.

Hth

Just re-read your post and you say your house is quite cold. It's possible that you might just be getting too cold occasionally. Something as simple as wearing socks in bed can often help sleep. Might be worth a try.

The going to bed at 8pm is symptomatic of waking at 4am, not the other way round, iyswim. I can normally stay up far later (although rarely beyond midnight) and have a relaxing routine before bedtime - I learnt sleep hygiene during therapy and I endorse it wholeheartedly (much to OH dismay, no TV in the bedroom!).

For instance, me and OH had a disagreement last night - I was horrendously tired at 8pm and by 1am I was almost catatonic with spasms and ended up taking two sedatives (legally prescribed) to get to sleep. I still woke at 5am - I'm now sedative-hungover, black spots in my eyes and I need to sleep but have far, far too much to do. I try so hard not to nap, and if I absolutely need to I only allow myself half an hour - if I sleep for longer it is counterproductive.

RE: anxiety/depression - I am clinically diagnosed with BPD and OCD, so those account for that - I'm just so tired of being frazzled .

Thanks all xx

(socks in bed every night since September!)

I have an electric blanket which works only on my side of the bed, I turn it on if I wake up cold. I'm like orangeflutie and hormonal. Too help me relax I listen to podcasts using earbuds. Richard Bacon on radio5 helps me block out thoughts.