Sleep issues
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Thread Starter
Join Date: Jul 2022
Posts: 526
Sleep issues
Hi guys. So it’s been a month since a drank and my sleep still isn’t better. With a melatonin and a sleeping pill I managed to get 4.5 hours of sleep last night. I had insomnia before I ever drank really. My father has horrible insomnia and he doesn’t drink at all. I think it’s hereditary and definitely strikes harder around my period. I talked to a psychiatrist about it and they have tried different prescription sleeping pills on me in the past. (3 kinds to be exact ) I only took each of them a few times before tossing them in the trash. They made me feel horrible. I think its time I go back to the dr. Maybe a sleep study? 1 month should be enough time for sleep to have regulated from everything I’ve read. The thing is I’m not even anxious. I’m actually more happy more often than I can remember ever being. I’m just……. Well up. It feels biological. Time to make that appt I think.
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Join Date: Jan 2021
Posts: 528
My goal is 7 hours of sleep but I accept 4. When I was in the Army we were told that we were "good to go" if we had 4.
I also have a 20-minute guided meditation that I use for power naps during the day, and I have found that extremely helpful. Finding the right guided meditation may take some trial and error, but I've been using mine effectively now since the '90s (I had the cassette transferred to digital). I just Googled "power nap guided meditation" and got a bunch of hits.
I also have a 20-minute guided meditation that I use for power naps during the day, and I have found that extremely helpful. Finding the right guided meditation may take some trial and error, but I've been using mine effectively now since the '90s (I had the cassette transferred to digital). I just Googled "power nap guided meditation" and got a bunch of hits.
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Join Date: Jan 2020
Location: NC
Posts: 5,165
I don't get a bunch of sleep. 5 to 6 hours total usually. But since I'm sober it is usually good sleep and I wake up feeling good.
4.5 hours of sleep is better than a 4.5 hour alcoholic coma.
No harm in getting checked out though.
My sister has insomnia and can take sleeping pills and still not sleep. Not a good thing. And like you know they make you feel horrible.
Not to mention they are addictive
4.5 hours of sleep is better than a 4.5 hour alcoholic coma.
No harm in getting checked out though.
My sister has insomnia and can take sleeping pills and still not sleep. Not a good thing. And like you know they make you feel horrible.
Not to mention they are addictive
Yield beautiful changes
Join Date: Feb 2008
Location: A home filled with love
Posts: 1,699
Insomnia was the catalyst for my addiction. It's a big deal when you can't sleep!
I didn't realize how much WORSE I was making the insomnia/anxiety by drinking or using to make it go away. Now I move A LOT during the day, cut off all caffeine after 12pm, and do a mixture of prayer/meditation before bed (The New York Times has some free meditation exercises currently posted online. You can do anywhere from 1 minute up to 15 minutes). This has worked for me.
In sobriety, I typically fall asleep around 9:30pm and wake up around 5 or 5:30am. There are, of course, exceptions, but I am definitely a naturally early riser now. If I don't get to bed on time, I still wake up early, so that has required some adjustment in my schedule. I try very hard to avoid frustration when I do have an unexpected bout of sleep difficulty - I pray that I can view the extra time as a gift from my HP. It doesn't always feel that way.
If you have tried all of the conventional wisdom approaches, a sleep study is likely warranted. Perhaps that would give you some insight or reassurance or a path to adaptation and acceptance?
Good luck!
-TC
I didn't realize how much WORSE I was making the insomnia/anxiety by drinking or using to make it go away. Now I move A LOT during the day, cut off all caffeine after 12pm, and do a mixture of prayer/meditation before bed (The New York Times has some free meditation exercises currently posted online. You can do anywhere from 1 minute up to 15 minutes). This has worked for me.
In sobriety, I typically fall asleep around 9:30pm and wake up around 5 or 5:30am. There are, of course, exceptions, but I am definitely a naturally early riser now. If I don't get to bed on time, I still wake up early, so that has required some adjustment in my schedule. I try very hard to avoid frustration when I do have an unexpected bout of sleep difficulty - I pray that I can view the extra time as a gift from my HP. It doesn't always feel that way.
If you have tried all of the conventional wisdom approaches, a sleep study is likely warranted. Perhaps that would give you some insight or reassurance or a path to adaptation and acceptance?
Good luck!
-TC
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Thread Starter
Join Date: Jul 2022
Posts: 526
Originally Posted by Cityboy 
Since sobering up, I'm lucky to sleep passed 5:30 AM, but otherwise much better than before. Consuming sugar before bed throws it out of whack though.
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Thread Starter
Join Date: Jul 2022
Posts: 526
Originally Posted by novips
My goal is 7 hours of sleep but I accept 4. When I was in the Army we were told that we were "good to go" if we had 4.
I also have a 20-minute guided meditation that I use for power naps during the day, and I have found that extremely helpful. Finding the right guided meditation may take some trial and error, but I've been using mine effectively now since the '90s (I had the cassette transferred to digital). I just Googled "power nap guided meditation" and got a bunch of hits.
I also have a 20-minute guided meditation that I use for power naps during the day, and I have found that extremely helpful. Finding the right guided meditation may take some trial and error, but I've been using mine effectively now since the '90s (I had the cassette transferred to digital). I just Googled "power nap guided meditation" and got a bunch of hits.
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Thread Starter
Join Date: Jul 2022
Posts: 526
Originally Posted by fishkiller
I don't get a bunch of sleep. 5 to 6 hours total usually. But since I'm sober it is usually good sleep and I wake up feeling good.
4.5 hours of sleep is better than a 4.5 hour alcoholic coma.
No harm in getting checked out though.
My sister has insomnia and can take sleeping pills and still not sleep. Not a good thing. And like you know they make you feel horrible.
Not to mention they are addictive
4.5 hours of sleep is better than a 4.5 hour alcoholic coma.
No harm in getting checked out though.
My sister has insomnia and can take sleeping pills and still not sleep. Not a good thing. And like you know they make you feel horrible.
Not to mention they are addictive
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Thread Starter
Join Date: Jul 2022
Posts: 526
Originally Posted by ToughChoices
Insomnia was the catalyst for my addiction. It's a big deal when you can't sleep!
I didn't realize how much WORSE I was making the insomnia/anxiety by drinking or using to make it go away. Now I move A LOT during the day, cut off all caffeine after 12pm, and do a mixture of prayer/meditation before bed (The New York Times has some free meditation exercises currently posted online. You can do anywhere from 1 minute up to 15 minutes). This has worked for me.
In sobriety, I typically fall asleep around 9:30pm and wake up around 5 or 5:30am. There are, of course, exceptions, but I am definitely a naturally early riser now. If I don't get to bed on time, I still wake up early, so that has required some adjustment in my schedule. I try very hard to avoid frustration when I do have an unexpected bout of sleep difficulty - I pray that I can view the extra time as a gift from my HP. It doesn't always feel that way.
If you have tried all of the conventional wisdom approaches, a sleep study is likely warranted. Perhaps that would give you some insight or reassurance or a path to adaptation and acceptance?
Good luck!
-TC
I didn't realize how much WORSE I was making the insomnia/anxiety by drinking or using to make it go away. Now I move A LOT during the day, cut off all caffeine after 12pm, and do a mixture of prayer/meditation before bed (The New York Times has some free meditation exercises currently posted online. You can do anywhere from 1 minute up to 15 minutes). This has worked for me.
In sobriety, I typically fall asleep around 9:30pm and wake up around 5 or 5:30am. There are, of course, exceptions, but I am definitely a naturally early riser now. If I don't get to bed on time, I still wake up early, so that has required some adjustment in my schedule. I try very hard to avoid frustration when I do have an unexpected bout of sleep difficulty - I pray that I can view the extra time as a gift from my HP. It doesn't always feel that way.
If you have tried all of the conventional wisdom approaches, a sleep study is likely warranted. Perhaps that would give you some insight or reassurance or a path to adaptation and acceptance?
Good luck!
-TC
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Join Date: Mar 2014
Posts: 25,373
AJ, do a Google search for Biphasal sleep (or sleeping in two segments.) It comforts me to know that we don't have to sleep eight hours straight through and that for much of human history two-phased sleep has been the norm. Still is in some places. The eight hours in a stretch thing is just a custom, and you can find healthy ways around that.
I am often up in the middle of the night. It's very hard for me to sleep more than four or five hours in my first sleep and it rarely happens unless I'm really exhausted. I'll get up, have a piece of toast and some chamomile tea, maybe check in here or read. . .and then go back to bed usually about an hour later. Then I sleep for 2-4 hours more.
I am often up in the middle of the night. It's very hard for me to sleep more than four or five hours in my first sleep and it rarely happens unless I'm really exhausted. I'll get up, have a piece of toast and some chamomile tea, maybe check in here or read. . .and then go back to bed usually about an hour later. Then I sleep for 2-4 hours more.
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Thread Starter
Join Date: Jul 2022
Posts: 526
Originally Posted by biminiblue
AJ, do a Google search for Biphasal sleep (or sleeping in two segments.) It comforts me to know that we don't have to sleep eight hours straight through and that for much of human history two-phased sleep has been the norm. Still is in some places. The eight hours in a stretch thing is just a custom, and you can find healthy ways around that.
I am often up in the middle of the night. It's very hard for me to sleep more than four or five hours in my first sleep and it rarely happens unless I'm really exhausted. I'll get up, have a piece of toast and some chamomile tea, maybe check in here or read. . .and then go back to bed usually about an hour later. Then I sleep for 2-4 hours more.
I am often up in the middle of the night. It's very hard for me to sleep more than four or five hours in my first sleep and it rarely happens unless I'm really exhausted. I'll get up, have a piece of toast and some chamomile tea, maybe check in here or read. . .and then go back to bed usually about an hour later. Then I sleep for 2-4 hours more.
thank you
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Join Date: May 2012
Posts: 3,748
Sleep issues are a thing. I had a really hard time sleeping for quite awhile when I got sober. Eventually my body decided it was going to get into a good cycle.
That being said, some individuals really do struggle and it just doesnt seem to matter what they do. I like Biminis thoughts on sleeping in two phases/ cycles.
Perhaps seeing a doctor again is a good idea especially if your family also struggles. It could be hereditary. I dont know.
I wish for you loads of sleep. You will find a way to get there. Keep on walking forward.
That being said, some individuals really do struggle and it just doesnt seem to matter what they do. I like Biminis thoughts on sleeping in two phases/ cycles.
Perhaps seeing a doctor again is a good idea especially if your family also struggles. It could be hereditary. I dont know.
I wish for you loads of sleep. You will find a way to get there. Keep on walking forward.
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