Do you have sleep disorders or problems!?
I do… And in the stage where all the sleep disorders cause anxiety and panic attacks! Time to try dealing with sleep disorders, right?! (It’s 1am and I’m starting this post… but I hope that after one month I’ll be sleeping and 1am!)
First, I had to check what type of sleep disorders I might have, right? Insomnia, restless legs syndrome and delayed sleep phase disorder!!! I knew about insomnia and restless leg syndrom but I never thought there is such thing as “delayed sleep phase disorder”. I thought I’m owl, late night worker!
Delayed sleep phase disorder
For me it is difficult to keep normal hours – to get the kids to school and kindergarten on time, or keep a 9-to-5 job! As an IT specialist I started my day at 10am and now as a photographer – at 6pm! Now I’m writing this post and I’m awake it’s almost 2am, but I can’t sleep! I slept only 6 hrs last night and the same for few month.
People with delayed sleep phase disorder are unable to get to sleep earlier than 2 to 6 a.m., no matter how hard they try. An that is me!
A night in the life of RLS
If you have restless legs syndrome, a typical night might go like this: You lie down in bed, ready to go to sleep, and just as your body begins to relax, the crawling, tingling, or itching in your legs begin. You try to ignore the uncomfortable sensations, hoping they will go away, but eventually the urge to move is too much. You get out of bed to stretch and pace the floor and, for a moment, you find relief. But when you lie down again, the restless sensations in your legs start all over again.
One of my first blog posts is about insomnia… back in January 2017!
Insomnia, the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression.
Well, I was sure that my insomnia causes anxiety, but it is other way around!
By reading all the information on the Internet I realise that there are few thing I can do towards “Better sleep”!
Improve my daytime habits. I will try to sticking to a consistent sleep schedule, go for a long walk every day – 10 000 steps. I don’t drink coffee so no problem with caffeine.
Develop a relaxing bedtime routine to prepare my mind and body for sleep. Don’t have a routine, putting kids in beds and spending hrs in computer is my bedtime routine… and it’s not relaxing! Some say to avoid heavy meals and too many fluids late at night, but that is another thing I do all the time! Somehow after putting girls to sleep I eat! I hope to deal with this disorder as well! One of my goals “No food after 9pm” is something I try to reach for years! And goal “Turn off screens at least one hour before bedtime” too! If you have any ideas how to reach these two old goals – comments welcome!
Get back to sleep when I wake up at night. This is something I can’t do if it’s summer and 6am. Birds are up and singing, also view is so beautiful i usually take camera and run out for few minutes, then can’t go back to sleep for 3 hours! Once I heard that if you have problem to get back to sleep – try focusing on your breathing, meditating, or practicing another relaxation technique. Make a note of anything that’s worrying you and resolve to postpone worrying about it until the next day when it will be easier to resolve.
If you have any suggestions on my “Better sleep” journey, comment below!