Not able to get proper sleep

Posted by obsessiveboy30 @obsessiveboy30, Mar 28 12:25am

For many days I have been sleeping 2-3 hours a day.

My sleep schedule :

8.30 pm : I go to the bed

9.00pm : Fall asleep

10.00-10.15 pm : Sleep interrupted for 2 hours

00:30 am : Again fall asleep for 1-1.5 hours

1.45-2.00 am : Sleep interrupted and no more sleep. Waiting to fall sleep again for 2-2.5 hours and never fall asleep back.

I finally leave my bed at 4.30 am as I have to wake up around 5am.

Don't know why I am getting this issue. I am frustrated that I am unable to sleep properly. I just lie at bed waiting to fall asleep.

I use smartphone 8 hours a day. I also stop using smartphone 15-20 minutes before going to bed. When I complete my dinner at 7.45pm, I start using phone for 30 minutes.

Interested in more discussions like this? Go to the Sleep Health Support Group.

John, Volunteer Mentor | @johnbishop | Mar 28 7:20am

@obsessiveboy30, Just guessing here but it sounds like your smartphone could be a big part of your insomnia. Here's an article that suggests turning it off 30 to 60 minutes before bedtime.
-- Screen time and sleep: What new studies reveal
https://sleepeducation.org/screen-time-and-sleep-what-new-studies-reveal/
Mayo Clinic also has some suggestions you might find helpful here - https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/insomnia/faq-20057824.

gloaming | @gloaming | Mar 28 11:22am

You are using your smartphone too soon before bed. You should stop an hour before, but two hours before would be even better. I don't know what you're using it for, but you need to put it away...or better, off...and take up a hobby, go for a walk, listen to music, or watch a sitcom....anything that will train your mind to understand that it can begin to climb down off the wall...which is where it likes to be while your scrolling, texting, surfing, news-mongering, or even if it's legitimate business. If the latter, tell your clients/colleagues that you are 'hors de combat' as of 2100 hrs and must not be contacted except in the case of an emergency.

See:

wilmslow | @wilmslow | Mar 28 12:18pm

I posted the following several days ago for someone else who has a problem getting to and staying asleep.

I worked with a sleep specialist via video conferencing for several months, a Dr. Ryan Wetzler in Louisville KY drwetzler@sleephealthlou.com. Basically, you go through a process of re-setting your circadian clock, starting off with not going to your bedroom to sleep until you are really, really tired and then getting up at the same time every morning. When I started off, he had me going to the bedroom no earlier than 2am. Bit by bit that time was moved back, until I was going to bed around 11.00pm. Dr. Wetzler also recommended several apps designed to get you sleepy, one of which was an app called Calm, which has lots of stories to listen to, read mostly by readers that have very relaxing and calming voices. It also has calming music and natural sounds like rivers, oceans and crickets, to name just a few. Right now, I see that full access costs $79.99 a year. I no longer need the app, but If I was having the same sleep problem's I was having a year ago, I would happily pay for the app again.

Addition: I would also agree with another commenter who thought you are spending way too much time on your phone before going to bed. You can adjust your pre bedtime routine after you are able to get and stay asleep consistently. Hope this helps.