Last last night I couldn’t sleep and ended up conking out around midday, which screwed me over last night :/
I don’t know whether I should nap or not. I only have 1 thing to do today which is in the late Arvo, so I could have a nap either now or around noon, but then it feels like I’m surrendering to the bad sleep cycle again. But on the other hand if I don’t and I fall asleep and miss my thing, that’s probably a worse outcome
Oh, and I don’t remember who suggested iherb for melatonin but I’ve given up trying to get an actual prescription for it, so thanks for the recco. I’ll order some next week
I’m gonna put my mummy hat on and tell you, you need a regular bedtime. As a mother of a teen the same age as you I will tell you since she started going to bed around 10pm her mental health has improved immensely. Before she was a freaking nightmare.
This is my recommendation. Choose a time. Say 11pm. 15 - 20 minutes beforehand, go through a simple routine such as turning everything off, preparing your bed, brushing your teeth. Keep it simple, reminding yourself it’s time to wind down now.
Get into bed and sleep. Wake up without an alarm. Do that for a week to find out what your average hours of sleep need to be. It could even take 2 weeks to work out an average. Resist the urge to nap during the day for the week.
You’ll probably find after the week you don’t need a nap during the day. If you are still having problems after 2 weeks falling asleep or waking during the night then go and see a gp. Everybody is different. Don’t take anything that is not recommended to you by a doctor.
A lot of the commercially available ones online are way higher than what was originally recommended (0.1-0.3mg). I think part of the reason why it’s a prescription drug here is so you get prescribed an actually useful dose and not like 10mg or whatever.
I will say it’s helpful for shifting sleep patterns but not necessarily maintaining them or ensuring quality of sleep. It’s definitely useful but as everyone else has said other elements are required too.
Take a nap, but set an alarm. And take it earlier than midday so you have time to centre yourself. If I need a nap, I generally try for an hour or an hour and a half. Less likely to wake up confused.
As a short term quick fix to reset your sleep pattern you could try Restavit. It’s over the counter and basically a strong drowsy antihistamine. It’s a bit unreliable for me but I have weird reactions to drugs so it might be worth a shot. Definitely try a half tablet rather than a full because it leaves a groggy hangover.
For long term issues if you’re able to get in through the public system it might be good to have a sleep study to check for sleep disorders. Things like sleep apnoea or delayed phase sleep disorder.
Look up sleep hygiene. If you’re interested watch the Dr Michael Mosley sleep study episodes on SBS. I think there are just a few.
The importance of sleep routines for those of us that struggle with sleep cannot be understated. Research finds that it takes years off your life. Which makes me lament our culture of work hard, play harder. I wish, wish, wish, I understood sleep quality years ago. All-nighter badge of honours aren’t all so great when you understand the cost.
Also melatonin efficacy is… has an effect on a certain cohort for perhaps getting to sleep, but maintaining being asleep…
Also, napping is a skill (that I am super bad at and can’t do).
Last last night I couldn’t sleep and ended up conking out around midday, which screwed me over last night :/
I don’t know whether I should nap or not. I only have 1 thing to do today which is in the late Arvo, so I could have a nap either now or around noon, but then it feels like I’m surrendering to the bad sleep cycle again. But on the other hand if I don’t and I fall asleep and miss my thing, that’s probably a worse outcome
Oh, and I don’t remember who suggested iherb for melatonin but I’ve given up trying to get an actual prescription for it, so thanks for the recco. I’ll order some next week
I’m gonna put my mummy hat on and tell you, you need a regular bedtime. As a mother of a teen the same age as you I will tell you since she started going to bed around 10pm her mental health has improved immensely. Before she was a freaking nightmare.
I have to agree, even as an adult. (though I break my own rules all the time) melatonin can help but it can’t overcome an unhealthy sleep routine.
Yeah, you’re not wrong
You are correct.
This is my recommendation. Choose a time. Say 11pm. 15 - 20 minutes beforehand, go through a simple routine such as turning everything off, preparing your bed, brushing your teeth. Keep it simple, reminding yourself it’s time to wind down now.
Get into bed and sleep. Wake up without an alarm. Do that for a week to find out what your average hours of sleep need to be. It could even take 2 weeks to work out an average. Resist the urge to nap during the day for the week.
You’ll probably find after the week you don’t need a nap during the day. If you are still having problems after 2 weeks falling asleep or waking during the night then go and see a gp. Everybody is different. Don’t take anything that is not recommended to you by a doctor.
Just a heads up i found this a bit hit miss. Sometimes it worked a treat! Other times it only minorly helped and left me with a pretty bad hangover.
Hangover every time for me, even on 1mg. 1/7 would not recommend if me.
I previously had a prescription for it and never had any issues. How many mg were you taking?
A lot of the commercially available ones online are way higher than what was originally recommended (0.1-0.3mg). I think part of the reason why it’s a prescription drug here is so you get prescribed an actually useful dose and not like 10mg or whatever.
I will say it’s helpful for shifting sleep patterns but not necessarily maintaining them or ensuring quality of sleep. It’s definitely useful but as everyone else has said other elements are required too.
Take a nap, but set an alarm. And take it earlier than midday so you have time to centre yourself. If I need a nap, I generally try for an hour or an hour and a half. Less likely to wake up confused.
As a short term quick fix to reset your sleep pattern you could try Restavit. It’s over the counter and basically a strong drowsy antihistamine. It’s a bit unreliable for me but I have weird reactions to drugs so it might be worth a shot. Definitely try a half tablet rather than a full because it leaves a groggy hangover.
For long term issues if you’re able to get in through the public system it might be good to have a sleep study to check for sleep disorders. Things like sleep apnoea or delayed phase sleep disorder.
Restavit is a god send when you need to reset your sleep pattern.
It works so inconsistently for me which is a pain. But I think that’s a me thing
Agreeing with mother CEO.
Look up sleep hygiene. If you’re interested watch the Dr Michael Mosley sleep study episodes on SBS. I think there are just a few.
The importance of sleep routines for those of us that struggle with sleep cannot be understated. Research finds that it takes years off your life. Which makes me lament our culture of work hard, play harder. I wish, wish, wish, I understood sleep quality years ago. All-nighter badge of honours aren’t all so great when you understand the cost.
Also melatonin efficacy is… has an effect on a certain cohort for perhaps getting to sleep, but maintaining being asleep…
Also, napping is a skill (that I am super bad at and can’t do).