2

votes

Sleeping problems affecting my daily life. How to solve this? Help.

Answered on August 19, 2014
Created November 22, 2011 at 3:22 AM

Ever since I started working graveyard, I have the most difficult time trying to sleep when I get home and when I do fall asleep, I wake up after 2 hours feeling like I've had 8 hours of sleep and when I try to go back to sleep I'm unable to so I stay awake and do stuff at home. After 3-4 hours I feel tired and ready to go to bed again only after 1-2 hours of tossing, turning and whimpering in the dark do I finally get to sleep. AND THEN, I WAKE UP AFTER 2 HOURS AGAIN. It's a routine I have to deal with every single day FOR 5 MONTHS NOW and it's hell cause it's already affecting my job. I am now suffering from confusion in my job and finding it hard to focus and on top of that, a few instances of memory loss. I used to be energetic, bubbly and efficient now I'm scared and have low self esteem cause I think I will mess things up now not only at work but daily normal things. I feel like my brain isn't functioning normally or is functioning at a very low pace that I have a slow reaction to things. I'm now quick to losing my temper, moody and feeling of emptiness at times, I'm thinking of going to see a doctor and am actually considering sleeping pills. I guess what I need to know are the following: a) do i need to see a doctor about this? b) what are the things causing this? c) what can i do to have a normal sleeping cycle again? e) what are helpful vitamins to help brain alertness/brain stimulation? d) your own personal experience and advice

I'm on a diet that consists of rice, meat, veggies and some junk food on the side.(well my junk food intake has dropped considerably since last week). I don't smoke and I drink occasionally.

5d2defc09dc03ab5b339f5874738421c

on November 24, 2011
at 06:01 AM

I love you more :)

5d2defc09dc03ab5b339f5874738421c

on November 22, 2011
at 04:45 AM

i've alrdy tried it, gave me migraine. just an advice, i honestly think 5HTP is better than melatonin. They both can help with sleeping problems but I've researched and heard from people who've used it that those with low melatonin who take 5-HTP can enjoy the same sleep enhancing benefits as they will from taking melatonin alone, also they'll get the broader spectrum of benefits that comes from increased serotonin levels. If you take melatonin alone it does not enhance the functions of the serotonin system. So if you're having sleeping problems, you may want to opt for 5htp. :)

13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on November 22, 2011
at 04:04 AM

Whatever carbs are part of your diet would be fine. This is really only an issue if you are low-carb. I was able to resolve insomnia issues that developed when I first went paleo by making sure to include some carbs with dinner. For me it's usually sweet potatoes, winter squash or a piece of fruit, but I don't think it really matters as long as it is paleo.

5d2defc09dc03ab5b339f5874738421c

on November 22, 2011
at 03:58 AM

i'm already doing the blackout curtains and turning the lights out when I sleep cause it's impossible to sleep with the lights on. Good suggestion on the white noise machine, thanks I'll have to look into it. What safe carbs would you suggest?

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5 Answers

2
13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on November 22, 2011
at 03:48 AM

Your best option would be to get off the night shift if at all possible; it's very hazardous to your health. But, I know in these tough economic times jobs aren't raining from the sky and you have to do what you have to do.

I would suggest trying all the things recommended for a good night sleep for everyone. Invest in some blackout curtains and turn off all light sources (alarm clocks, computers, tv, etc.). Develop a bedtime routine and stick with it. Have some safe carbs before bed. Use your bedroom for sleep (and sex) only. Consider using a white noise machine if noise is a problem where you live.

One suggestion specific to your situation: Perhaps you should stop trying to go to sleep as soon as you get home. If you were working during the day you wouldn't do that. Spend some time after you get home doing things around the house before you go to bed.

5d2defc09dc03ab5b339f5874738421c

on November 22, 2011
at 03:58 AM

i'm already doing the blackout curtains and turning the lights out when I sleep cause it's impossible to sleep with the lights on. Good suggestion on the white noise machine, thanks I'll have to look into it. What safe carbs would you suggest?

13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on November 22, 2011
at 04:04 AM

Whatever carbs are part of your diet would be fine. This is really only an issue if you are low-carb. I was able to resolve insomnia issues that developed when I first went paleo by making sure to include some carbs with dinner. For me it's usually sweet potatoes, winter squash or a piece of fruit, but I don't think it really matters as long as it is paleo.

1
9b0310b623f8ed289c9571ab3a58a142

on March 02, 2012
at 12:32 AM

You might try getting rid of your bed and sleeping on the floor. I have a somewhat irregular schedule due to college, and I've found that sleeping on a hard surface does wonders for your sleep. We were created to sleep on the ground, just like we were made to go barefoot. Your spine is naturally aligned, and most of your weight is supported on your bones instead of soft tissue. I've noticed less pain in my back, neck, and shoulders when I wake up, contrary to what you would think going into it.

I use a yoga mat and a thin folded over blanket as my 'mattress', and I use no pillow. I used more padding when I first started, so work your way into it.

I have gone to a more broken sleep schedule, which research shows is what used to be normal before electricity. I usually wake up once in the middle of the night, but since this seems weird to me I just try to go back to bed. Apparently, people used to read or do other intellectual activities during this time, but now we're supposed to get a straight eight hours or else...

1
Medium avatar

on November 22, 2011
at 06:04 AM

All the symptoms you describe can be explained by chronic sleep deprivation. Without enough sleep on a daily basis you build up a sleep debt that causes chronically high cortisol levels, weight gain, mood swings, and neurotransmitter deficiencies, among other things. The sad reality is, most doctors will just prescribe you a sleeping pill and send you home, and if it doesn't work they'll just give you a different one. That's what happens when you're trained to treat the symptoms rather than the cause of the problem. Unfortunately, the root cause of your problem is working at night and sleeping during the day because our metabolisms are linked to our circadian rhythms, which means if you're sleeping at the wrong hours your metabolism and therefore mental functioning and overall health will decline as a result. I can tell you things that have helped many people with sleep problems but until you fix this cause none of them will solve the problem, only alleviate some of the symptoms. You probably have some degree of adrenal fatigue, so the paleo diet will help with that since it's low in sugar, which will keep your cortisol levels stable. Hopefully you can find a job with regular hours, and once you do that, you'll need some time to rest and recover to let your adrenals heal, which they will in due time. Also, exercise is important, since it boosts your metabolism and as many people can attest to, will help you sleep more soundly at night, which will increase your levels of growth hormone and allow your body to repair the damage it undergoes every day http://www.huffingtonpost.com/qanta-ahmed/how-exercise-enables-slee_b_462156.html.

Things that can alleviate the symptoms of sleep deprivation and lower cortisol levels are: -l-theanine -5htp -phosphorylated serine -holy basil -lavender -krill oil

I hope this helps you, and remember, focus on the root cause of the problem and the rest will fall into place.

0
77877f762c40637911396daa19b53094

(78467)

on March 01, 2012
at 11:34 PM

I have been having insomnia for over 10 years and I understand what you are going through.

At first, I thought that it might be something to do with my age. However, about two and half months ago, my daughter gave me the Moringa in Zija drink to take first thing in the morning. To my surprise and amazement, I have been able to sleep very well every night. Yes, every single night!!!

You are welcome to visit my blog http://allnaturalremedy.blogspot.com or contact me by email florencetsao@hotmail.com if I can be of further help.

0
4c197bf333480ae7c349acddb781cb40

on November 22, 2011
at 04:32 AM

Have you tried melatonine, you can get it at the health food store. That usually works !

5d2defc09dc03ab5b339f5874738421c

on November 22, 2011
at 04:45 AM

i've alrdy tried it, gave me migraine. just an advice, i honestly think 5HTP is better than melatonin. They both can help with sleeping problems but I've researched and heard from people who've used it that those with low melatonin who take 5-HTP can enjoy the same sleep enhancing benefits as they will from taking melatonin alone, also they'll get the broader spectrum of benefits that comes from increased serotonin levels. If you take melatonin alone it does not enhance the functions of the serotonin system. So if you're having sleeping problems, you may want to opt for 5htp. :)

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