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I have this problem too. One thing that helps is the Calm app. The Sleep Stories legit lull me to sleep.
+1 calm is great
Everything is connected… you may have trouble sleeping bc you’re eating poorly… but you may also have terrible cravings bc you’re not sleeping. Obviously eating poorly and not sleeping will contribute to energy levels and not being able to focus. I used to be this way. Turned out I have fatty liver disease which was part of the reason I was craving junk food all the time. Worst part was the more poorly you eat the worse it gets. Anyways, definitely see a nutritionist who can help with eating better. Mine had me cut out gluten and dairy and it made a world of difference in my energy levels. In terms of sleeping, have you tried meditating? It may be time for professional help, ie sleeping meds if you have insomnia. Other than that, def keep your phone away from your bed when you go to sleep (where you can’t easily get it).
This is so well said! For two weeks last winter I was sleeping really late because I bought a new game and got very addicted to it. I was playing until maybe 1 or 2am and that completely messed up my sleeping cycle. I felt disappointed at myself and I uninstalled the game, started melatonin everyday 1 hour before my usual bed time for a week I think, and then finally I’m back to normal sleeping cycle. You also need to get up within a few min after your alarm so that you don’t fall asleep again. The longer you stay in bed after you’re awake, the more it’s gonna mess up your sleep too
Wow are you me?!
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++ on the use of force. You have to decide you will force yourself. You have to set up ways to succeed.
One way is to find a Cognitive behavioral therapist… you may not like the first one you visit. You need to find a therapist who feels like a good fit. My daughter went to 3 different therapists and the 4th one was a good fit. I have gotten lucky and the 1st therapist … 1st visit was a good fit.
If you Google “cognitive behavioral therapy”, you will see this is what you are asking for. They can help you figure out if this is depression and if you want to explore medication. They can help you set reasonable goals for change, accountable to goals, cheerlead your success and acknowledge failures.
Trying to change behaviors is extremely difficult. Failures tell you what does not work..
I have to force myself to keep trying and experimenting. I am walking 30 minutes for 6 mornings. I am still eating junk /sugar for 2 meals a day, but 1 meal is healthy. I am sleeping an average of 7 hours a night. My sleep goal is 7.5 hours per night.
Your post gave me hope. You’ve literally changed your daughter’s life by not dismissing her question and helping her get the support she needs. I hope I can also be there for my little one like you have, when she needs support.
This is me, without any caffeine or sugar, also. Except I’m also flaking on work. I believe work is depressing me. I’ve fixed the eating but the rest is hard…
Siemens 1, totally agree with you! I think for me it’s easier because I don’t have the habit of snacking or stress eating and I don’t like sweet stuff, so it’s definitely easier for me. It’s a slow but steady process to change habit and you won’t see the results immediately, but you just need to nail every day and in two weeks or so you’ll see more and more small changes :)
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Idk if I should get evaluated for Depression?! Anyone knows if the symptoms are similar?
So I commented earlier about how I had dealt with similar issues. I suffer from depression, so definitely worth seeing a therapist and maybe even a psychiatrist to be evaluated for this.
No way to get rid of sugar without going cold turkey. Just call it a day and don’t buy any.
Try reading, listening to podcasts or watching a nature documentary with the screen off/audio only. All else fails, you could artificially create jetlag, and cause yourself to be tired earlier by staying up one night. Do it on a weekend tho.
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I did do the jetlag thing, unintentionally... Worked for a few days when I went to bed at a normal time.
Then back to wasting time on the screen again
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Idk how to develop that willpower needed to make small changes in life.
Idk where to begin.
Get a copy of Atomic Habits and read/listen to that instead of picking up your phone before bed—bonus points for a physical copy since the light from the phone is stimulating and makes it harder to fall asleep
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When I get h to us way, it is typically due to something that is bothering me. Something I want to avoid or not want to think about. When that happens I write it out. I write down how im feeling and then I do the 5 why’s. It helps clear the mind. Then grab a book and read a few pages, that typically puts me to sleep.
I read fiction on a kindle paperwhite before bed and it helps a ton
Force yourself to buy produce and protein and get on food blogs online for recipes. Going to bed, use sleep timer settings on phone set phone on other side of room and turn on rain or classical music. Also there’s this thing I read called delta waves (the brain recognizes them for calm/sleep and I found a playlist on Apple Music. They prob have on YouTube also) so these are scientifically proven to put u to sleep. Working out start small by taking a morning class or get up at same time daily 1.5 hours before first meeting and power walk or get outdoors :)
I try very simple quick exercise every morning for 10 min just to get my heart rate up. And then you can use some of the meeting time to go for a walk while in the call during the day
Don’t go to supermarket when you are hungry. And download an app to track your calorie intake. You’ll feel more hesitant to snack when you see how much calorie you’ve already taken. Keep your phone out of your bedroom and maybe try melatonin for the first week or ten days (maximum) to get your sleeping cycle back to normal. When you are well rested you also tend to snack less
You do need to get the willpower. Maybe ask someone to supervise or monitor you as well. You might tend to cheat less because it will not look good in front of that person if you can’t keep your promise?
I don’t know if you’re into this but I listen to ASMR before bed. Out by 10 very easily on a regular night. Most recently this hasn’t been quite the case because work has been busy but I do stop by midnight when things are busy and try to go straight to bed
Take magnesium
https://www.sleepfoundation.org/magnesium
If you're vaccinated and you deem it safe, try forcing yourself to go into the office. It'll in turn force a change on those habits.
https://www.sleepfoundation.org/sleep-hygiene/revenge-bedtime-procrastination
Yes I was going to say this
I’m wondering if this is burnout. My hubby does the same, I know deep down he’s stressed af, but oftentimes I’ll just catch him scrolling on his phone, and lots of things you described.
I’m not sure what’s the solution, I would think a vacation can temporarily relieve this?
Have you tried melatonin? It usually helps me fall asleep
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Yes. Melatonin doesn't do anything for me.
I used to be on Ambien but got myself out of that one.
Now I use Unisom
Strange. Wrt all the ideas people are suggesting on how to improve and break the cycle, you are saying it only works for sometime, and then you go back to old behavior. Pay someone to monitor yourself if you can’t watch yourself.
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Yes exactly. And these 'relapses' are happening much more frequently now vs maybe once a few months in the past
I would buy one of those boxes that locks with a timer on it and place your phone in it. It will unlock at whatever time you set it to unlock. If you feel worried about potential emergencies, buy a cheap non-smart phone and plug in important contacts. Put the phone in the box before it gets late and your thinking is more cloudy. Do this until you’ve broken the habit at least. For me I know I’ve broken the habit when I can forget that I don’t have access to the item. The first several days at least it feels like it’s all I think about, but it gets much better, and I feel a lot more freedom when I’m not addicted to my phone, social media, etc.
I didn’t. I’ve just heard from others. I have timers on all of my social media apps. Or I don’t have them on my phone at all. That’s typically enough for me. But I do physically get rid of things that I can’t handle without overdoing it, so it’s definitely in line. Like I don’t have a tv because I can’t not watch it all the time.