Anyone have sleep problems - especially older people like me?

Cinnabar_wing said:

I just stay in bed though and don't stress

Yes, best thing to do really. I don't have kids so never had that problem, which must be really hard. I find it hard enough to manage myself! Hats off to mums!!

I’ve always found it hard to fall asleep and to stay asleep, but I’ve learned that engagement with others in the evening before bedtime can exacerbate the problem. I try to follow the NHS sleep hygiene rules such as disengaging from TV, device screens, bright lights, having a cool room etc. I don’t eat anything after 6.30PM, I have blackout blinds and blackout lined curtains in the bedroom. Reading a light novel on my kindle helps make me sleepy.

The one other thing that really helps me is to meditate on the breath. 

I read somewhere that some people ‘reset their inner clock’ by missing one nights sleep and going to bed the next evening, but you need to set the alarm for 7.5 -8.5 hours following your planned falling asleep time, and make sure you get up when it goes off. I have not tried this technique, but if you are up during the night doing things anyway, it might be worth a shot. 

Reading helps a bit, but I find TV and the glow from the screen makes me more awake. I wonder if sleep problems affect most people with autism? I think I read that somewhere.

Probably not. I've had to give up my allotment in the last few months due to shoulder problems - actually, when I think about it this was a large part of my exercise. I live in a village where there is one street, so if you go for a walk there is curtain twitching. I want to complete my path around my back garden, then I can walk a few turns around that. Thanks for the advice - I'd forgotten this factor.

Yes, indeed. I write my Journal when I get into bed, but I will try writing when I wake too. I have used mind mapping but not for a long time, but that's a good idea. I agree about social media being enraging - I'm glad to have found this safe site. Thank you!

Thank you! Yes, it's horrible at the mo. 

Thanks for that - I'll ask my GP. 2 or 3 times would be great! 

I've been having a really hard time this year, it started with staying up working past midnight but still needing to get up early, then the stress meant getting to sleep got harder and was even dreaming about work and solving issues in my sleep. It meant I was getting about 4 hours. 

I did leave that job with burn out, but unfortunately I got so used to the lack of sleep is still not returned to being able to sleep any longer. Even when really tired and go to bed early, I'll wake after 3-4 hours. I just stay in bed though and don't stress, I might get more sleep, I might not, I don't need to do anything and least it's some sort of rest and inactivity. Really hard when you get up in the morning tired. 

Sometimes I can't sleep at all, but that's mainly if we are going anywhere or on holiday and so not in my own bed. 

But when my kids were young it wasn't so different. My second didn't sleep through till 3 and 1/2 years. (Especially as it could involve some tears/being screamed at when she wouldn't settle.) That time wasn't great.

Robert124 said:

Last night 11am to 3am was awful, I read a book, watched tv, counted my change

I believe the type of light from the screen is bad for sleep - see https://www.sleepfoundation.org/bedroom-environment/blue-light 

I would swap the TV for a good book as the book also requires a small amount of mental effort to take in the info which helps relax it. Try to avoid thrillers and horror novels as these can be too stimulating.

Perhaps consider a jigsaw as a way of keeping your hands occupied as well - the mix of manual dexterity and mental pattern recognition should help the brain relax.

I would also recommend writing out what is in your brain at the time - what thoughts are going on that are keeping you awake. Are you afraid of forgetting something important to do the next day, afraid of forgetting some fact or worrying about something. 

Writing it our helps you keep track of what is troubling you and makes it much easier to spot patterns and helps a lot if you work with a therapist. If you are afraid of forgetting something then having it on paper to pick up when you wake will take that fear away.

For things that are worrying or scaring you I like to use mind mapping - a technique where you capture everything around a situation on some sheets of paper in a diagram with lot of bubbles of text showing how it connects - you can them completely flesh it out and see the whole picture and from that work out how to approach it - give yourself tasks and start working on it - that sort of taking control is very empowering.

If the worry is existential in nature such a death then get a therapist and talk it through with them - this is their bread and butter and you have a good chance of freeing yourself from whatever dread is haunting you.

Just stay away from social media - that stuff is full of rage bait designed to get you angry and that doesn't help with sleep.

That is a bit of a smorgasbord of advice - I hope something in there is of use.

Mmm..but it doesn't mean you are are going to get dementia...if it works and your quality of life improves maybe it's worth taking it. 

But definitely a doctor's appointment may be needed Marianne72 if things get too desperate. I do know these type of drugs can transform people's lives. 

Sleep is so important. 

I hope you get sorted.

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Marianne72 said:

I wake almost every hour and need the toilet - whether or not I have a bedtime drink. Anyone else have this? Any remedies, apart from reading in bed?

I am on Mirabegron which has helped a lot but only after several months.

So, instead of getting up every hour it's around 2 - 3 times (and that's with stopping drinking at 6pm).

I started on Oxybutynin but was horrified to find that a 'side effect' is/can be dementia!

I'm surprised it's even prescribed.

I came off that as soon as I read about it.

I have and always had sleep problems,  even after a physically active day.

Last night was bad, finally got to sleep after 3am.  Woke up at 8am.

During yesterday, I admit I slept twice during the day, around half an hour each time.

Last night 11am to 3am was awful, I read a book, watched tv, counted my change( £* in coins).

What does your daytime plan look like? Are you burning enough energy etc ?