My body clock is so messed up. I always feel sleepy during the day but can't really sleep at night. How to deal with this?
Last Updated: 04/13/2021 at 6:05am
Brenda King, PsyD
I treat life changes, women’s issues, and issues of aging using evidence-based treatments with healthy doses of warmth, empathy and humor to enhance healing and growth.
Top Rated Answers
It is possible to readjust your body clock to be sleepy at night and be awake in the day. I had insomnia and had a similar issue to you. I recovered from insomnia by following advice from a self-help guide made by clinical psychologists. To reset your body clock, during the week or two, you need to sleep only at night and stay awake in the day. Have a wake-up time, and stick to it as strictly as you possibly can (mine is 7:40am). This is how body clocks readjust. You may not sleep much during the night, making you tired the next day, but this increases your sleep drive to help you fall asleep at night. Do not nap during the day unless you absolutely need to (e.g. you need to drive somewhere and you are too sleepy to drive). Napping decreases your sleep drive, making it harder to fall asleep at night. Regular eating schedules and physical activity helps. I don't know the full details of your issue, so it may be best to seek help from a therapist. Attached is the free self-help guide for insomnia I used that may help you: https://thiswayup.org.au/courses/managing-insomnia-course/
Have you tried setting up some kind of routine? You can go to bed and get up at the same times. Maybe try not to take naps during the day. Try doing some exercise during the day, it can help you. If your body is feeling exhausted from a workout, it might help with falling asleep. I know and understand it can seem really hard to do any kind of exercise during the day, as you're feeling sleepy and tired, but maybe try it out! I really hope that you will feel better and will be able to sleep during the night!
Having a hard time to find sleep and get rest can be a nightmare (... sorry, pun unintended lol). I don't know if that's an option for you, but i'd recommand that you talk to your family doctor about it. That being said, there are some common things you can try, but of course it's important to take all your background and context into account here, so that's why talking to your doc could be important here. 1) Rituels. Rituels are things you'll do everynight to "make your body ready to sleep". It's like giving it hints that you're about to go to sleep, so that it can begins to produce hormons and all that'll shut it down slowly. Rituels could be to drink some infusion for the night (with herbs that relax, like chamomil, verbena..), reading a book, etc. 2) Regularity The best way to set your "clock" right is to get back some regularity in your schedule : going to sleep around the same time every night (before midnight), having dinner at the same time every night, waking up around the same time etc. 3) Hygiene of life stuffs Some things help also a lot to get back to your sleeping rythm : - avoiding screens (blue light) on the evening (if you neeeeed to watch a tv show before going to bed, then you can find softwares for your computer to adapt day light (and avoid blue light at night, which prevent your brain to "stay awake" because of blue light. Try f.lux, it changed my life, really !) - having a light dinner (digestion doesn't help to sleep if you ate too much) - avoiding exciting stuffs before going to bed, like cafeine (or tea !), sport etc - well hum, making love helps too to find sleep lol but that shouldn't be your only motivation to have sex of course haha ^^" sorry if it was innapropriate, just thought it could be worth stating lol - doing relaxing stuffs, like meditation, soft yoga, relaxation etc If those changes of behaviour don't work, there are other things, like melatonin (the sleep hormon), if you have a hormon unbalanced or smth like that, so that's why going to your doc could help you better ^^ Insomnia can be a real pain in the .. bottom, but it's not a fatality, and I honestly hope that you'll find what works for you to find some rest... I wish you the best !
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