Sleep issues

Take care mate.  I seem to be using sleep (or lack of it) to leverage my executive function / productivity at the moment.  It seems that after 24 hours of being awake, I become most productive.  Are you able to "push through" your current cycle in order to break it?

Sorry for my numerous absences, folks. 11-hours' sleep from this afternoon until now; this is becoming a typical experience for me, sadly. I can't keep track of time or even days.

Sorry again. I'll try to break this, and be more present.

I feel great! But that in itself is odd, all things considered, lol.

It feels as if it's actually 9am on a Monday.

I need help but am scared of medication.

I am, literally, sleeping half my days away. I've just woken up(!)

So...good morning, everyone.

I would be very interested in tips on how to improve sleep too... The past months have been awful. Can't fall asleep before 2 or 3 am at best no matter how tired... and even then I sleep only 1-2 hours, am awake again... I do sleep better in the mornings so I get 2-3 hours in then but it is very problematic with work etc... 

In the past, listening to audiobooks helped me fall asleep but it does nothing for me at the moment... A few things that come to mind is- could there be anything in the room that could be 'bothering her'? Temperature, lights, any sounds etc. It could be subtle ... I have found in the past that when I moved, my sleep would worsen or improve for no apparent reason... I suspect that it could be due to some environmental factor that I hadn't pinpointed... 

I think someone mentioned it before but food/diet can have a role too... I struggle with eating enough and digestion and I think that is a big part of the problem too... if I undereat or my blood sugar drops too low at night, then I think that stops me from sleeping or wakes me up... I frequently have to even snack at night at moment (which is not ideal but it is what it is...). Of course then if my digestion is upset and I have bloating or nausea etc. that will also keep me from sleeping.... I don't know but sometimes a snack or maybe a hot drink before bed could help?? 

Other things that I have experimented is is having heavier blankets... the weight can be comforting. Hugging my cuddly toy has helped too in past. 

Exercise helps I think... 

The other issue I have is that the more tired and sleep deprived I am the less able I am to sleep... 

I've tried getting up, doing an activity and then going back to bed to see if that helps... it sounds like you have tried that already though...

Maybe music is something else that could help- haven't tried it yet.. 

Not sure if any of this is of any use... I feel like it's just a list of things I have tried which haven't really worked... I'm sorry I can't really help... 

I would suggest to create a Middle of The Night activities area, which could include Lego bricks, books, colouring projects and physical puzzles to put together. Yoto: https://uk.yotoplay.com/ is a good device with just music, so there are no screens. 

There are a few factors that may or may not contribute.

LEDs. According to this article, they play a profound effect on health and sleep/waking cycle: https://www.industrytap.com/french-agency-says-led-lights-can-cause-irreversible-damage-to-the-eyes/48861"According to a report by the French Agency for Food, Environmental and Occupational Health and Safety (ANSES), LED lights can irreversibly damage the retina and wreak havoc with natural sleep rhythms. ANSES even warned powerful LED lights to be ‘photo-toxic’."

A good alternative is to have a few Natural rock lamps covering the LEDs in her room plus one halogen lamp + bulb. These are legal for those of us with light sensitivity: lightaware.org

I would ask her GP about taking her off melatonin. It can be damaging long-term. Other contributing factors to Autistic and ADHD children will include:

A hyper-active brain puzzle-solving and trouble shooting Unresolved Events or Encounters, Philosophical inquiry, Big ideas and exciting calculations. It's important children are allowed to express and talk through as best they can everything they are thinking about or it will become a backlog and build into overstimulation and overwhelm.

A hyper-imagination. Wild dreams, vivid nightmares and such. So long as the content is mystical and not actual redirecting their thoughts to something they encounter in their imagination as soothing can help. 

ADHD children might need less sleep. It could be good to set something up for them to engage with when they wake such as noted above, again, with salt rock lamps and a halogen so they are not being given daylight doses of artificial light which will send signals to the brain it's time to wake up.

A lack of exercise. Children need to exhaust their imagination, their thoughts and also their physical being. Yoga stretches at night are quite useful. Jumping jacks are useful in a pinch.

And then of course diet can contribute. Either an unknown allergy causing discomfort like gluten/grains/milk or too much sugar/caffeine (such as in chocolate) in the evening.

Have you tried music or stories to listen to? Could you have headphones for use when others are asleep? 

My son used to wake early too when he was younger so he had quiet things to do for a while when he woke up. He also had a dim coloured light for a while which helped.

Now he is older he has a fan because he likes his room cool. When he turns it on the noise helps him fall asleep.

I'm 27 and I still struggle with sleep. I also take melatonin but that only guarantees 5 hours. It is a gorgeous 5 hours though. I empathise.

Hi Zoe, 
I'm sorry your daughter is struggling with sleep. I know from experience that it will be impacting her, and it sounds difficult for you too. 

I've always struggled with falling and staying asleep. My dreams are frequent and vivid, and I often wake up immediately after they end. I'm afraid I don't have a solution yet for the insomnia. I would ask the questions about sleep hygene - what's the bedtime routine like etc - but imagine if your daughter is taking melatonin that you've been through all of that. Sorry not to be able to help, but just wanted to say I understand your daughter's side of this struggle. I hope things settle down for her as she gets a bit older, but I know that won't be much comfort right now. If I do find a solution, I'll try to let you know :)

it isn't broken sleep, she just needs less

I couldn't fall asleep before 4am

Let her what?

yes. let her