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Old 09-13-2009, 11:18 PM   #1
Papa Deuce
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How long until I can expect my sleep patterns to adjust?

Two weeks ago, after almost 18 years of working 3 - 11, I was laid off. ( no worries, I am quite happy about it )..... when I came home it was normal for me to stay up until 2AM or 3AM.

Now I am trying to go to bed at midnight every night, and I just can't fall asleep. I have tried sleeping less so that at midnight I would be tired. I don't want to use any sleeping pills - though I have some - and Valerian isn't helping.

Anyway, off to bed in hopes of falling asleep... probably won't happen before 2AM, but I sure hope so.
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Old 09-13-2009, 11:30 PM   #2
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what is the sleeping arrangement? By that I mean will other(s) be annoyed by something like a TV playing. I find that a nascar race will put me to sleep. not that I hate nascar, ovals are some of the tightest racing ever. but the droning of the cars puts me out, but quick!

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Old 09-14-2009, 12:44 AM   #3
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try going to bed at 1:30am for a few nights and then when you are falling asleep around that time, go to bed at 1am for a few nights, etc.

i have been trying to get to sleep earlier lately and it helps.
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Old 09-14-2009, 02:05 AM   #4
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I recently lost my job too and instead of not being able to sleep, I find that almost all I am doing is sleeping. I spent the last 10+ years living off 2-3 hours of sleep a night and hope that it's just my body adjusting to the fact that I won't be up running around 21 hours of the day. Otherwise, I'm allergic to not working and need a new job STAT.
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Old 09-14-2009, 03:40 AM   #5
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Valerian is good but try Melatonin. Every year when school ends it takes me about a month to get sleeping like a 'normal' person. At the end of summer, it takes about a month to get back to those early mornings and feeling human. If sleep is REALLY important, I take Melatonin. I recommend you check with your doc b4 taking anything since you've had fairly recent major health complications.
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Old 09-14-2009, 04:54 AM   #6
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I did the extreme change of shifts a few years ago. I went from working to 10 most nights--to the 5:30 am opening. It took about 3 weeks for my body to adjust.

What I found worked was pushing bed time up gradually. The first week I put myself to bed around 11 then took a nap in the afternoon when I got home. The second week I pushed back to 10:30, which meant getting up at 4:30 still gave me 6 hours of sleep, so I didn't need the nap just some afternoon down time. By week 3, I was asleep by 10.

Most importantly Set a wake-up time and stick to it! Even if it means coffee, red bull, and no doze. It takes work, but your body will get it--eventually.
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Old 09-14-2009, 08:51 AM   #7
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Last night was rough... went to bed at midnight... could not fall asleep until after 4AM.... got up at 7:30 to get kids ready for school. I wanted to stay awake, but I am dead tired now... going to take a 2 hour nap, and then at about 10:30 tonight I will take half of an Ambien CR.....
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Old 09-14-2009, 05:03 PM   #8
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Quote:
Originally Posted by Papa Deuce View Post
Last night was rough... went to bed at midnight... could not fall asleep until after 4AM.... got up at 7:30 to get kids ready for school. I wanted to stay awake, but I am dead tired now... going to take a 2 hour nap, and then at about 10:30 tonight I will take half of an Ambien CR.....
As best you can, you need to adjust your internal sleep cycle on your own.. Until such time that you have it down pat, there's no harm in using a sleep aid (prescription or non-prescription) or even asking your doctor for the lowest dose of valium available (2 mgs.)..

Decide what time you want to go to bed at night and what time you want to get up in the morning.. Take your medication a half-hour before you get into bed and set your alarm clock for the morning.. Once you're "in" bed, no watching television, reading, etc. - and no matter how long it takes you to get to sleep, get up when your alarm clock goes off and stay up until it's time to go to bed again at night.. It will be a struggle and you may have to drink lots of coffee; take cold showers; walk around outside; or whatever else it takes to stay awake until bed time..

As for falling asleep, it's a proven fact that people fall asleep quicker when their pillowcase is cold.. Some pillowcase material stays cool longer than others (as do the sheets).. Keep flipping your pillow over to the other side often while trying to nod off.. You might also benefit from some "white noise" - a ceiling fan on low over your head; a small box fan; or a cool mist humidifier on the lowest setting..

Keep the exact same schedule for sleeping and awakening (weekends included) for 2 to 4 weeks and eventually your internal clock should "right" itself..

I began to have serious problems sleeping when my late DH passed away in 2005 and these are suggestions that came from my doctor.. I prefer to take 2 to 4 mgs. of valium at night because it doesn't carry any of the side effects that non-prescription and prescription sleeping pills do - dry mouth; grogginess in the morning; headaches; etc.. I also use Breathe Right Strips at night (I was a terrible "mouth breather") as well as the cool mist humidifier on the lowest setting.. I no longer have to use an alarm clock and even if I stay up very late at night now, I will still wake up on my own at the exact same time every morning.. The only variation that occurs in terms of when I wake up is when we change the clocks ahead or back..

There's nothing worse than tossing and turning in bed trying to get to sleep at night and then feeling tired during the day.. Hopefully some of these suggestions will help you..
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Old 09-14-2009, 07:44 PM   #9
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I was laid off in February and have the same problem. I have seen 1:30 - 2:00 am far too many times. I refuse to take any drugs, I just don't trust them.

But, I do know that taking a nap in the afternoon is probably the wrong thing to do. It only increases the chances that you won't be able to fall asleep at night.
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Old 09-14-2009, 09:38 PM   #10
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I second the Melatonin. It is an OTC herbal item in different strengths. I take 5 mg. It doesn't really keep me asleep like a sleeping pill would, it just helps make me drowsy . I would try that before a sleeping pill.

You could also try somthing like Tylenol PM or just straight Benadryl before a prescription item. As long as taken as directed it should be fine and may just help send you to dream land.
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Old 09-14-2009, 09:45 PM   #11
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i work two weeks 9a - 5pm and two weeks 5:30pm - 12:30am. When I work evening shift I am usually up until 3am. It's so hard to turn around to the 9am shift. I try and re-adjust on Sunday but it doesn't always happen.

When on dayshift, to help me get back into a normal schedule I take Alteril (it has melatonin in it) from GNC. It helps a lot. I also fall asleep to different podcasts. That helps keep my mind from wandering and thinking about 50 different things at once. I downloaded a bunch of dieting podcasts and have no clue what the diet is about because I always fall asleep within 10 minutes. Without the podcasts I will be up tossing and turning for at least an hour.
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Old 09-14-2009, 09:50 PM   #12
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I quit working night shifts 3.5 years ago and still can't sleep at night. I have always been a night owl but this is rediculous. I love the quiet and peace of night. I love the windows open and cool breezes bringing in the night sounds. I have even looked out my window and seen a herd of deer walking down my street. Well, 5 anyway. That wouldn't happen during the day.

I know it is supposed to be healthier to function on a day shift cycle but I believe many of us just aren't wired that way.

If you find the cure..share it please!
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Old 09-14-2009, 10:12 PM   #13
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I have only heard this, I have no experience, but that the way to reset your clock is to continually stay up later every day until you reach the time you want to set as your new bedtime. So instead of working backwards, work forward a few hours a day until you reach your goal. Again, no personal experience with this, but good luck in whatever you decide!
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Old 09-14-2009, 10:25 PM   #14
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Quote:
Originally Posted by mjc05 View Post
I recently lost my job too and instead of not being able to sleep, I find that almost all I am doing is sleeping. I spent the last 10+ years living off 2-3 hours of sleep a night and hope that it's just my body adjusting to the fact that I won't be up running around 21 hours of the day. Otherwise, I'm allergic to not working and need a new job STAT.
Sounds like depression ove losing your job.
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Old 09-14-2009, 10:28 PM   #15
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Originally Posted by Mrs.Milo View Post
I have only heard this, I have no experience, but that the way to reset your clock is to continually stay up later every day until you reach the time you want to set as your new bedtime. So instead of working backwards, work forward a few hours a day until you reach your goal. Again, no personal experience with this, but good luck in whatever you decide!
People who fly from east to west have an easier time adjusting.
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