Performing at work with terrible sleep

[Pootlemcsmootle]

Can anyone help me out with advice? I got a respiratory virus recently and for some reason it's knocked my sleep out completely - 3 weeks since it began, sometimes I sleep ok, but often terrible sleep. I have a huge work trip in a couple of days where I'll be majorly in front of clients, partners, etc, and I am panicking I'll make a mess of it on this little sleep. Probably I've got a bit of sleep anxiety now mixed in with the usual nerves over the work trip. However all materials are prepped and I've done this before so am generally confident (or would be if well rested!).

I'd love advice from professionals out there who have struggled with temporary insomnia/really bad sleep and still managed to perform well at work. My schedule calms down a lot when I'm back so will deal with the insomnia or whatever it is then, I just wanted to know if I'm doing more damage psyching myself out that I've not slept, when maybe I could power through? For reference, worst night so far was 3hrs, often 5-6, now and then more (over this last 3 weeks).

Would sleeping pills be a short term solution, or melatonin?

I'd probably go with sleeping pills.

Travel sickness tablet. It tones down the anxiety and makes you sleepy.

Melatonin, for sure. It won’t leave you feeling groggy the next day. And it works.

I tried 2mg but I always wake up after 3-4 hours, am I taking too low a dose?

You know the work, you’re all prepped and ready - in the past the combination of change in routine, seeing people I don’t often see and being away from home is enough to keep me on my toes. If you really can’t sleep I’d aim for rest, so lying down with no intention of sleeping bit just conserving your energy levels.

If there’s usually socialising at the end of the work day I’d avoid alcohol - the combination of wine + tiredness has seen me make a tit of myself more times than I’d like to admit.

Melatonin is amazing and my life saver on business trips. Mine is from the US though so I think the dose is stronger

Maybe I need to increase the dose, my friend in the US takes 10mg, I guess what I take could be increased...

Thank you, I'll try to get as much down time as I can...luckily not much socialising at all! (Or at least noone minds if you don't go to it).

I have a 1 year old and a 4 year old so am always running on little sleep and have a professional job. One thing I can say is that when you have important trips and meetings like this adrenaline will kick in and you end up powering on through.

I don't think I'd try sleeping pills for the first time on a work trip, they always make me feel more groggy then next day than lack of sleep. One easy thing you could try OP is magnesium - buy some good quality stuff today and start taking it today. I did this recently with a similar temporary sleep issue and it worked, probably just the placebo effect but people on here always swear by magnesium for sleep so who knows?! Placebo effect is good anyway if it works.

Agree with PP as well, the adrenaline kicks in on work trips and you'll do way better than you expect!

Thanks so much, I hope the adrenaline kicks in!!

That's good advice about no sleeping pills if they'll make me groggy - I guess they are an unknown quantity. I do take magnesium just as a regular supplement but maybe I need more...

I’m an insomniac and the best thing to do is simply accept things as they are. You can easily power through. (When things are over a long period it gets harder). Calming your nervous system is where it’s at. Plus do try to get some exercise even if it’s just a walk.

Also if your hotel room has a bath, try having a bath with magnesium bath salts, you may find you relax enough to get some sleep. As an absolute last resort I find Night Nurse gives me a good nights sleep.

Magnesium glycate is also supposed to be good for helping with insomnia. Good luck with the trip, I'm sure youl do great and hopefully adrenaline will kick in.

Also professional here with young kids, SEND, menopause night sweats, all that stuff. I've just got up after about 3 hours, insomnia and anxiety then child at 3am. For the whole last week I have had probably 5-6, or the same amount but broken. It never went back to normal after the children really.

I think the symptoms of severe overtiredness are more like anxiety, pounding heart, lack of judgement, being on edge. You'll find you aren't dozy or off the pace once you start work but you might be a bit less calm and present.

If it's been a few weeks it won't have a long term effect. Good luck with the presentation!

I'm sorry to hear that you struggle with this. Thanks so much for passing on that advice, it gives me a lot more confidence. I'll make sure I get out and walk daily while I'm there.

Is 5-6 that bad? I don’t have kids but do work too much. I’m shocked that people aren’t saying “it’s not that bad - just get on with it”. Maybe my reference point is off!

good luck OP. Hope it goes well.

Thanks so much and I really hope the situation gets better sleep wise for you.

Do you often sleep 5-6 ish, too? Maybe I am over catastrophising in that case? Maybe I need to lean into it a bit more and worry less!

Everyone has different sleep needs OP. My husband is absolutely fine on 5-6, firing on all cylinders. I feel terrible unless I get 7 at a minimum. We're all different.

We've got a 1yo and 6mo and are barely sleeping. The adrenaline really does kick in for important moments.

Have you tried any sleep meditations ? Sleep stories/sounds. There are things on BBC sounds & the calm app is great.

I like yoga nidra - there are some for sleep & some for relaxing/grounding & I find these very restorative. I've heard 40 minutes of yoga buses is equivalent to 4 hours sleep. I'm not sure if that's correct but I do find they help.

Short term antihistamine, Nytol, some people say night nurse 🤷‍♀️

Whee do people get melatonin?

I can manage on 5 hours sleep but really need around 7 hours to feel properly rested. Less than 5 hours and I’m a tired, unfocused mess. Everyone is different.

I find 3mg does it for me, but some people go up to 5. Would not recommend higher.

If “5-6 hours, occasionally more,” is “terrible” sleep, how much do you normally need in a night?