Breaking lifelong pattern...

[3Tyger]

My problem is this; I have never had a sleep routine, even as a kid. I am on Anxiety medication (amitrptyline 75mg) and have had CBT before so am aware of how to cope with it and most of the time now it's bearable. My unresolved problem is that I find it so hard to switch off at the end of the day. Sometimes I am up most of the night and then I end up oversleeping and getting in trouble for being late. I really want to change but I find it so hard to maintain going to bed at any regular time. I am my own worst enemy because sometimes I just stop caring in the evening and feel sure I can get up early the next day, but in the cold light of day I am so exhausted I have slept through my alarm clock and get in trouble again. Then I start to hate myself that I can't do a simple thing like go to bed at a reasonable time. I'm so fed up with it.
Can you give me any tips to stay motivated and get to bed on time? I am really struggling with it and I love my job and couldn't handle losing my job. How can I stay motivated all the time to force myself to try harder and go to bed at a reasonable time?

[MsMissieinMS]

I understand your problem completely.  I worked night shift for 30 years and slept in daytime.  I'm retired now and Dr. tells me I have to go to bed early and get up at 7AM so they can do the sleep test.  I told him I went to bed at 7AM but I will try to do what he asks.  I know it won't be easy though cause I have tried before.

[Paderla Anitha, DNB]

Hello,

Understand your predicament and almost everyone goes through these phases at sometime in their life.  As, known there is a circadian rhythm for all living organisms. It is a 24 hour cycle rhythm and the biological clock within that individual adapts to this rhythm. If you observe this rhythm, the transition happens gradually, like the daylight subsides slowly into darkness and the sounds too gradually mellow down into the night. These changes condition us and promote sleep. So, nearing bed time, do not engage in activities like exercise or dancing or other means that can keep you active. Instead try to have a warm bath before sleeping. Have a glass of milk or read a book before trying to sleep. Don’t watch TV and condition yourself that you can relax and that you can sleep well.

Hope This Helped and Do Keep Us Posted.