Recent sleep issues after holidays

[Pete25]

I have over the past two weeks had issues fallings asleep.   I have been having sleep issues for about 10 years however, the last 4 years I have been sleeping alot better.  However, it seems that whenever I go on vacation, long holidays, and time change, that my schedule gets effected and I have trouble adjusting.  I recently tried melotonin and it seemed to work.  I could feel the induced sleep coming in however, it seemed like my eyes did not cooperate.  I could not get my eyes to feel tired and by morinings end, they felt heavy and sore.  I have had this feeling for quite some time.  I get sleepy however, I seem to have trouble getting my eyes and mind on the same page sometime and thus, have trouble falling asleep.  Please Advice.

Thanks

[Gregg D Jacobs, Ph.D.]

Insomnia is a learned behavior that can be unlearned with the 10 key sleep tips I have posted in many of my prior posts or with the program on my website.

Dr Jacobs
www.cbtforinsomnia.com

[Pete25]

How do I sinc the mind(tired feeling) with the sleep drive?  Is Insomnia a chemical neurological imbalance of some sort?  If so, what type of things are prescribed to remedy this imbalance?

Thanks

[Gregg D Jacobs, Ph.D.]

This is a common report amongst insomnia patients. This is due to the sleep drive not being "strong" enough despite feeling tired.

Dr. J.

[Pete25]

What is your opinion on the fact that, I felt the sleepiness coming however, it seemed like my eyes were not in tune with that feeling?

[Gregg D Jacobs, Ph.D.]

Most periods of insomnia resolve after a few days or a few weeks at most. However, you have been having trouble for several weeks, which means your sleep problems are becoming more chronic. Therefore, you need to begin implementing these behavioral techniques:

1.The belief that everyone must get eight hours of sleep is a myth. People who live the longest sleep 7 hours per night, not eight, so don’t worry about getting 8 hours of sleep. Most people need between 6 and 8 hours of sleep to function effectively during the day.

2.Get out of bed within a half hour of the same time every day, including weekends, no matter how little or poorly you have slept.

3.Reduce your time in bed so that it more closely matches the amount of sleep you average each night.

4.Use the bedroom for sleep and sexual activity only.

5.Make sure you feel drowsy when you turn the lights off to go to sleep. If you do not fall asleep within 20-30 minutes, go to another room and engage in a quiet, relaxing activity until you feel drowsy.

6.Don’t take sleeping pills regularly. They have side effects and inconsistent benefits, particularly in older adults.

7.Practice relaxation techniques at bedtime including muscular relaxation, mental focusing, and breathing techniques.

8.Take an afternoon nap after a poor night’s sleep

9.Increase your exposure to early morning sunlight as soon as you wake up to establish a more consistent sleep rhythm.

10.Exercise by taking a brisk walk 3-6 hours before bedtime. This will improve your sleep by causing a greater rise and fall in your body temperature.

Dr. Gregg D. Jacobs
www.cbtforinsomnia.com