Is Anyone Awake Right Now I Need Someone To Talk To
Is Anyone Awake Right Now I Need Someone To Talk To – Most sleep experts offer standard advice to people who occasionally wake up at 3 a.m. m. and can’t go back to sleep after 20 minutes or so: Ignore the clock, get out of bed, and engage in a relaxing activity. Then go back to bed when you start to feel sleepy again.
As insomnia rates skyrocketed last year during the pandemic, many people struggled to get through sleepless nights. Our readers were no exception. We talked to many of them to find out what techniques work for them when they’re up in the middle of the night. This is what they had to say.
Is Anyone Awake Right Now I Need Someone To Talk To
When Maria De Angelo, a Los Angeles teacher who also renovates homes, has trouble getting back to sleep at 3 a.m. m., she closes her eyes and thinks about the complicated wiring diagram for a kitchen she once renovated. Her mental exercise induces boredom, just like counting sheep, which helps her fall asleep again.
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Another night, to mix things up, Mrs. De Angelo closes her eyes and recites the names of all the states in America in alphabetical order. “I haven’t crossed the ‘N’ yet,” she said. “Either method, or both, will work 95 percent of the time.”
Jerry Schulz of Milwaukee developed his own ritual for overcoming insomnia. When he has trouble falling asleep late at night, he mentally goes on a trip to another city. In order to get some sleep, he thinks about the trip in detail. He envisions himself packing his luggage, going downstairs, filling his car, pulling out of the driveway, and driving down familiar highways to get to Seattle, Portland, or San Francisco.
“Part of the trick is that you want to create an itinerary that will take some time to develop,” he said. “But strangely, for this to work, you don’t really want to reach your final destination, you want to fall asleep on the way. This is the only time it’s good to fall asleep at the wheel.”
For most people, occasional bouts of insomnia are normal. But when insomnia occurs at least three nights a week for three months or more, sleep experts call it chronic insomnia. When this happens, it may be helpful to see a sleep doctor to find out if he has an underlying health problem.
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Some people experience insomnia due to medical conditions such as sleep apnea, which causes periodic pauses in breathing throughout the night. Others have restless legs syndrome, which causes an urge to move their limbs. Many women going through menopause have difficulty sleeping due to hot flashes, night sweats, and hormonal fluctuations. A sleep doctor can help diagnose these and other problems and provide medical treatments, medications, or psychological interventions, such as cognitive behavioral therapy.
Many people who have suffered from insomnia have told us that their sleep improved only after discovering that they had an underlying condition. Among them was Julie Zuckman of Massachusetts, who for years woke up at 3 a.m. m. several nights a week and she was struggling to get back to sleep. She then went to a sleep doctor and found out that she had moderate sleep apnea, which she now treats with a CPAP machine that improves her breathing while she sleeps. Ms. Zuckman now sleeps six to eight hours without interruption most nights. “As a bonus for my husband, I don’t snore anymore,” she said.
The American Academy of Sleep Medicine maintains a directory of sleep centers on its website, which can help you find a local clinic if you suspect he has a sleep disorder.
For many people who struggle with occasional sleeplessness, the cause of sleep problems is often psychological: They wake up at night and their thoughts start to race. They look at the clock and worry that they won’t go back to sleep. Or they begin to think about work, relationships, their finances, or other things that cause them anxiety. This triggers the body’s fight or flight response, causing a surge of adrenaline that prevents them from relaxing enough to go back to sleep.
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Not surprisingly, the strategies people use to combat insomnia often work by shifting attention from stressful thoughts to pleasant ones. Hilary Collins from Philadelphia told us that she relieves her insomnia by reminiscing about her childhood, which focuses her mind on calming memories. “In my mind, I take a tour of my childhood home and quickly fall asleep,” she said. Others told us they evoke similar nostalgic memories: imagining themselves in an old school or library they used to frequent, and envisioning small details like wallpaper, a stack of books, or a collection of framed photos.
If anxiety is keeping you awake on a regular basis, one possible solution is cognitive behavioral therapy, a form of treatment that helps address the underlying thoughts and behaviors that may be causing your insomnia. Any sleep clinic can connect you with a cognitive behavioral therapist. You can also download a free app developed by the federal government, called CBT-i Coach, which will teach you psychological strategies to alleviate insomnia. “Cognitive behavioral therapy for insomnia has helped me tremendously,” said a reader named Matteo from Chicago.
Others told us they fall asleep listening to audiobooks, Gregorian chants, BBC Radio, sleep apps like Calm, or the peaceful underwater sounds of whales. “The talking whales seem to be quietly helping me,” one reader told us. Another said that he prefers classical music. “If I’m awake, at least I’ll have a little taste of the culture,” he said.
He can also try breathing exercises to help him relax. A popular exercise is the 3-4-5 technique. It involves inhaling for three seconds, holding your breath for four seconds, and then exhaling slowly for a count of five.
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Another tip: make sure your bedroom isn’t too hot. Keeping your space fairly cool, ideally between 60 and 68 degrees Fahrenheit, can promote better sleep.
For some of our readers, the most effective way to fall asleep at 3 am is a boring book or a pleasant sound. Several told us that this distraction kept them from thinking about the state of the world and getting angry.
Karen Sandness of Minneapolis said that every time she wakes up in the middle of the night, she reaches for a nonfiction book, “preferably heavy and detailed.” With the right book, she said, “there’s no ‘I can’t wait to see what happens next’ problem. The book will fall out of my hands and onto my face after just a few pages.”
Some methods we’ve heard of might surprise sleep experts. Susan L. Paul, a retired nurse from Asheville, N.C., told us that when she’s up in the middle of the night, she takes her laptop to bed and watches “The Great British Baking Show” on Netflix.
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Sleep doctors generally advise people not to use computer screens in bed because they emit blue light that disrupts sleep. But Mrs. Paul loves to bake and finds that watching her favorite baking show has a calming effect that quickly makes her drowsy. “It helps if you’ve seen it all at least a few times and remember the bakers as old friends,” she said. “It’s very relaxing and I usually go back to sleep before the dough has a chance to rise a second time.”
Food is something many have told us they trust. Juliet Jones of Memphis said she has tried various strategies over the years to combat intermittent insomnia. She counted sheep, took melatonin, listened to relaxing music, and used pleasant scents like lavender oil. But the only thing that seems to work for her is to get out of bed, go down to the kitchen and drink a small glass of warm milk with a digestive biscuit, something she learned growing up in Britain.
Mrs. Jones supposed that she could do it because she ate early dinner and she was usually hungry at night. In fact, studies have shown that certain foods can affect her sleep, including carbohydrates, which help people fall asleep faster. “Something a little soft on the stomach seems to be good,” she said. “My father used to do this, and now, at 70, I do it too.”
In the food and drink section, several readers who struggled with insomnia told us that her sleep improved rapidly after she stopped drinking alcohol. If she drinks most nights of the week, she could interrupt her sleep. A glass or two can help you fall asleep faster. But it can also cause more frequent awakenings in the last hours of the night. If you tend to drink at night, try cutting back on alcohol for three to five days to see if it affects your sleep quality.
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