Can you help me get my sleep schedule straight?

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I've been having some severe problems at school and, as usual, my sleep schedule is at the root of it. From what I can tell, it's some kind of circadian-rhythm issue--as in, my body doesn't like a regular cycle, doesn't really know when to sleep. I hear of it happening a lot in blind people (I'm not blind) who can't see light and so their bodies don't pick up on when it's daytime. But a lack of light is not my problem. I have four large windows in my apartment and I keep the blinds up during the day. It could just be that I have such trouble with transitions that I don't want to stop what I'm doing... six hours past when I should have stopped it. Which can mean, six a.m. before I get to bed; and then the naturally wonky sleep cycle kicks in and before I know it my brain says, "Hey, it's five in the afternoon, time to wake up!" or, "hey, it's three p.m., time to go to bed!" what seems to be totally out of the blue.

What I am currently trying:
--Melatonin, which helps to some degree to straighten out a severely messed up circadian rhythm
--OTC sleep aid, which also helps to some degree (but not on the same nights with the melatonin, I haven't asked whether it's dangerous to double up so I won't do it). Problem with this is that I can easily just stay up despite the slight tiredness this causes. If I'm having enough trouble getting myself to bed, I can literally stay up until I'm incapable of thinking coherently, and at that point may stay up two hours longer.
--A computerized alarm clock that gives me an hour's warning, then a fifteen minute warning, then another warning at bedtime (I have it set to wake me up, too, plus an alarm clock across the room from my bed).
--I don't do anything but sleep near my bed (studio apartment--it's all the same room) so as to preserve the sleep/bed connection and not end up with insomnia. For clarification, I only end up with insomnia if I'm actually not tired when I'm going to bed; the problem is getting to bed in the first place.

What I've tried that didn't work:
--Prescription sleep medicine. I only ended up too tired in the morning. Tried both an allergy medicine (for the drowsiness side effect) and amitryptiline.
--Forcing myself to get up in the morning whether I had enough sleep or not, and hoping I'd be tired enough to sleep on time. It only ruined the day, and I'd still stay up too late the next night because I'd have the same trouble getting myself to bed.

So what I have here, as far as I can analyze the problem, is a pretty run-of-the-mill transition thing; inertia, I guess. I have the same problems with other things--getting to class, getting to work, taking a shower, switching from one activity to another. I have the same trouble with eating--I'll forget about it and put it off until I'm starting to get weak from hunger. Embarrassing as it is to talk about, I also wait until the last minute to use the toilet... so that I often find myself running the few steps to my bathroom.

I live on my own, and don't have anybody to force me into bed. This is a global problem, really, but I wish I could solve at least this one aspect of it. I feel like, if only I could force order on this one part of my life, I might be able to organize the rest of it. Organization, and routines, are the only way things get done in my life, other than coming up against extremely strong reminders like the threat of wetting one's pants or passing out from exhaustion; and those aren't a pleasant way to get anything done.

Some advice would be welcome.

sadly I don't have much advice although I suffer from the same challenges. one thing the sleep doc suggested to me which actually worked was protein in the morning and no carbs until I hit my normal "awake" time. after a few days of eating leftover steak or chicken, scrambled eggs, or beef jerky I perked up a lot faster in the morning.

"one thing the sleep doc suggested to me which actually worked was protein in the morning and no carbs until I hit my normal "awake" time. after a few days of eating leftover steak or chicken, scrambled eggs, or beef jerky I perked up a lot faster in the morning."

I may have a similar problem. Could you please clarify what you mean by "in the morning" as opposed to "[your] normal 'awake' time"? Thanks very much,

Pete

I have these problems. If I need to be somewhere for nine in the morning, I have to stay up all night just to be sure of getting there on time. When I sleep, I tend to sleep very heavily; even the alarm on my mobile phone doesn't wake me up. Other times, I can only sleep for a few hours, or not at all, and spend the rest of the night playing computer games, listening to music, watching films or surfing the net until about seven in the morning when I start to feel tired.

I also have problems with inertia. If I wake up around eleven am, it takes me until two/three o'clock to even get dressed. I have low moods where I lie in bed or sit in my chair feeling depressed. It usually takes a delivery from eBay or Amazon to rouse me. As I write this, I have about three months' worth of beard on my face.

Last edited by EnglishInvader on 05 Oct 2009, 10:02 am, edited 1 time in total.

My advice is do more of forcing yourself to get up. That's the only thing that works for me. You said it ruins your day, right?. Well let ruin like 5 or 6 days in a row and then see if you start going to bed on time. If you already tried that then never mind.

Yeah, I kind of have tried that. The result tends to be sleeping for anywhere from sixteen to twenty hours as soon as I lack the willpower not to take a nap or get back into bed.... and then there goes the sleep cycle again...

The thing is with sleep patterns is to be very tough with yourself. Always go to bed at a certain time, say between 10:00 and 10:30, if you wake in the night don't leave your bed (unless you are busting for a pee) and make sure you get up at the same time every day, even if you have to force yourself. The hardest time of the day is usually between 1:00 and 3:00 when your body is naturally trying to rest, however it is important not to sleep during the day otherwise your night pattern will be ruined. Also, only use drugs as a last resort because these can cause as many problems as the thing they are treating! This works for me at least.

My body has adapted to a sleep schedule. In order to sleep properly/soundly, it is helpful to take time to "unwind", before going to bed. I don't care for alcohol, but have used it from time to time. Chamomile tea or a warm drink may prove beneficial...as well as some very slow, gentle stretching exercises to relax back and neck. Hot baths/showers are relaxing and help one to sleep.

For an hour or two before retiring-- refrain from brain stimulating activities like reading, processing information, or worrying about problems. Do something relaxing that doesn't require a lot of thinking. If you are extremely concerned about an issue, tell yourself the solution will magically occur to you after resting/sleeping (it often does).

As others have said, I also recommend getting to bed at the same time every night and rising at the same time every morning. If you aren't able to sleep, at least stay in bed and rest. Your body will get used to this cycle, regardless of your circadian rhythm. If possible, do not try to sleep, or allow yourself to sleep, except as your schedule dictates.

.

Last edited by alba on 05 Oct 2009, 8:02 pm, edited 1 time in total.

I had the same problem for years, and stayed up all night to keep early am appointments! Eventually I found that instead of going to bed early, I just carried on going to bed very late never mind what time I had to get up in the morning and I sort of managed it better that way.

One of the big issues is that if anyone with aspergers etc has sleep problems then just trying to sort them out (go to bed early, change patterns whatever) usually induces stress and worry and then its not possible to even sleep at the usual time.

I also found that using medicine just throws my sleep patterns out even more. I dont think there's any easy way to sort out sleeping problems. My sleep patterns vary widly and I havent found any real solutions. I sometimes think my problem is not wanting to face the world and the more I sleep through the first part of the day then there is less of a day - when everybody's about and active - to start worrying about.

I was in the Air Cadets as a teenager. When we were away on camps, it was up at six and breakfast at six thirty. I was able to keep to this arrangement because it was what everyone did; it was either get up or get a bollocking from the Warrant Officer. I overslept on only one occasion; everyone had gone to breakfast and when they came back I had enough time to join the ranks without anyone noticing.

Not sure if this helps.

The body supposedly runs on a 25-hour day schedule. As such, there are times you are alert in the morning, times you are alert in the evening, and times you are alert at night. Where you are in this cycle can cause periods of difficultly sleeping at night because your brain wants to be awake.

I go to bed regularly and sleep regularly, but that came from following a routine for years. For the longest time, I had very weird sleep patterns. I'm not sure why it changed after 30.

@ Callista -- This may sound a bit obvious, but have you tried eating properly? I once managed to get out of a slump in this way. It didn't last, but it was good for about nine months.

I ate a bowl of Bran Flakes for breakfast, a tuna sandwich for lunch and, for my main meal, rice with beef mince and baked beans.

I also recommend that you avoid coffee. Too much coffee leaves you feeling too restless to concentrate. Tea is much better for calming the nerves.

Last edited by EnglishInvader on 10 Oct 2009, 9:28 am, edited 1 time in total.

Honestly, unless you can muster the selfdicipline to not sleep when you shouldn't, you won't make it and no one will be able to do it for you.

When I need to set my sleepingpattern straight, I won't sleep for 24 hours and then go to bed at the proper time. And avoid doing things in the evening I'll have problem putting away. TV is fine.

@Callista -- I hope the assignments are going well. We haven't seen you on WP for a few days. Are you okay?

Like what?

Like---
Gentle exercises, yoga, tai-chi. Bath/shower. Wash dishes. Drink tea. Watch tv. Go for a walk or walk the dog. Take some photographs. Draw or paint a picture. Journal. Sew/mend/knit/crochet (if you find it relaxing). Listen to soothing music. If you play an instrument, do so in a relaxing way. Weed out some of your clothes that you rarely wear. Oil your boots, if you live in a cold climate that requires this. Light cleaning/housework. Put things away where they belong. Meditate.