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19 year old can't sleep without waking up multiple times
Hey I'm a 19 year old university student who can't get a good night's rest. I usually wake up around 3-4 times a night on a 6 hours' sleep and 5-6 times on an 8 hours' rest. This has been occurring for that last 2-3 years and I'm always exhausting at school and it affects my attention in class.
For some more information on myself, I do strength training 2-3 times a week, have memory issues, and moderate-high stress levels at some times. I don't have any other diseases like diabetes or heart, liver, or lung problems and I'm not depressed either.
Could someone possibly shed some light on my issue?
Thanks in advance!
For some more information on myself, I do strength training 2-3 times a week, have memory issues, and moderate-high stress levels at some times. I don't have any other diseases like diabetes or heart, liver, or lung problems and I'm not depressed either.
Could someone possibly shed some light on my issue?
Thanks in advance!
i am surya I am 24 year old . I am working as a soft ware engineer.my working hours are normal.From last six months I am not getting continuos sleep.actually before six months i used to sleep 1.30 at night woke up at 11.30am.oneday suddenly i woke up at 7'o clock in the morining.it continued for 4 days.so every day i feeling heavy on my mind.after that on nights when i am going to sleep my heart is started beating fastly.so its hard to get sleep in the nights.some times i woke up entire nights.so after some days i went into depression.then i consulted a psycologist.he gave me medicines for 30 days.they gave me some what good result(6 to 7 hours sleep).now i m out of depression but still i am struggling to get continuous sleep..please give me suggestions to overcome it.......
MEDICAL PROFESSIONAL
Hi, welcome to the forum, you seem to have problem with maintainance of sleep. In young to middle aged individuals, sleep maintainance problems tend to be associated with stress, anxiety, or circadian rhythm sleep disorders.
They may also be associated with sleep disorders (eg, sleep apnea, periodic limb movements), medical conditions that cause pain, psychiatric diseases (eg, anxiety, depression), or the use or withdrawal of alcohol, nicotine, or other substances.
The investigations which will help to diagnose the type and cause for insomnia are Polysomnography, Multiple sleep latency test and Actigraphy.
The therapy for this condition includes retaining of normal circadian rhythm by non-pharmacological therapy which includes; Photo therapy, maintenance of sleep hygiene.
You need to go for morning exercises which will make you fresh and active all day and tiredness at the end of day will help you to induce sleep naturally. Yoga and meditation can also help to eliminate stress and create a more peaceful sleeping atmosphere and provides a relaxed state of mind.
Psychotherapy can also help you to learn how to cope and deal with the various stressors in your life. Do not worry, follow the above mentioned methods and the symptoms will alleviate soon. I suggest you to consult sleep specialist. Take care and regards.
They may also be associated with sleep disorders (eg, sleep apnea, periodic limb movements), medical conditions that cause pain, psychiatric diseases (eg, anxiety, depression), or the use or withdrawal of alcohol, nicotine, or other substances.
The investigations which will help to diagnose the type and cause for insomnia are Polysomnography, Multiple sleep latency test and Actigraphy.
The therapy for this condition includes retaining of normal circadian rhythm by non-pharmacological therapy which includes; Photo therapy, maintenance of sleep hygiene.
You need to go for morning exercises which will make you fresh and active all day and tiredness at the end of day will help you to induce sleep naturally. Yoga and meditation can also help to eliminate stress and create a more peaceful sleeping atmosphere and provides a relaxed state of mind.
Psychotherapy can also help you to learn how to cope and deal with the various stressors in your life. Do not worry, follow the above mentioned methods and the symptoms will alleviate soon. I suggest you to consult sleep specialist. Take care and regards.
That's always a good indicator. I woke up feeling anxious as well, even if I went to bed feeling quite positive. It's like my subconscious still knew something was bothering me. I couldn't figure it out. But with time I learned that there were a lot of concerns I wasn't even addressing mostly because they were too uncomfortable to think about. Eventually they find a way to surface.
Not really, I just wake up randomly. It'll almost always be nearer to the end of my sleep. I suppose I do feel anxious at times too but I feel my workload is manageable.
That's some good advice and I'll try to implement myself to do that more and see if it makes a difference in the long term.
One more tidbit of info on myself though, when ever I wake up I feel extremely anxious which might lead to my subsequent wake ups.
Thanks.
That's some good advice and I'll try to implement myself to do that more and see if it makes a difference in the long term.
One more tidbit of info on myself though, when ever I wake up I feel extremely anxious which might lead to my subsequent wake ups.
Thanks.
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I know the feeling. I used to wake every 2 hours for too many years before getting to the root of the problem. Unlike you, I did deal with some depression and anxiety, so once I came to terms with what I was truly anxious about, it was a lot easier to let go.
A few questions for you first: Do you notice anything waking you? Noise? Digestive issues? Lack of oxygen?
Sleep apnea is a possibility, but a slim one given that you are only 19. If you eat late at night or are a frequent drinker, that is sure to disturb your sleep as your stomach is working hard to digest the food/alcohol all night long. And anxiety is common among university students especially if you have a heavy workload.
Exercise is great for quality sleep, so keep up with that. A regular and healthy diet makes a big difference as well. If you can, try to develop a regular routine towards the end of the night. Wind down, whether it is studying or relaxing with a good book, and once you hit the sheets, shut off your mind. The night is YOUR time and you deserve the quality rest you need.