Help Me Sleep!

I have had the worst sleep lately. All week it has taken me an hour to fall asleep, and then I end up waking up every hour feeling wide awake and struggle to go back to sleep. It is so frustrating.

I know there are things I could be doing, like logging off from the computer earlier in the night, so I’m looking for other tips beyond this. 

Basically, I just toss and turn every night. Even beyond just this past week, every single night I wake up to go to the bathroom at least 1-2 times. The only nights I don’t are when I had a hard workout or something and am exhausted.

This issue seriously sucks, and from what I’ve found online it’s called “nocturia,” which is described as this by the Cleveland Clinic:

Nocturia is a condition in which you wake up during the night because you have to urinate. 

Normally, you should be able to sleep six to eight hours during the night without having to get up to go to the bathroom. People who have nocturia wake up more than once a night to urinate. This can cause disruptions in a normal sleep cycle.

I’ve told my doctor about it, and they tested me for diabetes and what not (don’t have it), and told me to just not drink too much water/fluids before bed. I do that. The last I drink is usually during dinner and maybe I’ll have a gulp of water right before bed.

My sleep is so interrupted because of this, and as a result I feel tired most days. And this past week…forget it…on Monday I took an almost 2 hour nap because I was so tired from not being able to fall asleep the night before.

Ecard

Do people sleep through the whole night and wake up feeling awake and refreshed? Because I honestly can’t imagine what that feels like. This is also what contributes to my “not a morning person” thing…I can’t wake up to exercise when I feel like a zombie and haven’t gotten restful sleep.

This post is pretty much just venting about lack of sleep, but I do want to hear your tips. How do you help yourself fall asleep at night? Here’s my usual bed time routine:

  • Read stuff on my laptop while I watch some Netflix. This is my way of relaxing after a long day.
  • Brush my teeth, take my contacts out, etc. etc.
  • Lay in bed, scroll through Instagram before setting my alarm and turning off the light.
  • Lay there for 15 minutes…still awake…get up to pee again so I can empty my bladder before falling asleep in hopes of not waking up in the middle of the night (doesn’t work).
  • If I don’t fall asleep within 15-30 minutes, repeat above step.
  • Eventually fall asleep, and wake up at 2-3 am to pee.

I know one thing I can probably improve is scrolling through Instagram before bed. I should probably just read a book or something. But I really just want something mindless; sometimes books get my mind going and I can’t stop thinking about the book or plotline as I try to fall asleep lol.

I bought peppermint tea the other day to have after dinner as another way to relax. Maybe I’ll buy a lavendar candle or something to light before bed? Has anyone tried melatonin?

I am open to any and all suggestions!

What is your bedtime routine? Do you use anything to help you fall asleep?

Anyone else have to deal with “nocturia?”

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Comments

  1. I would try to eliminate all backlit screens the last hour before bed – I understand those can mess up our sleep patterns, which is what you are struggling with. Have you tried Natural Calm? I take that every night before bed (also helps with being regular, ahem). I also tried a calming tea before bed when I had a similar issue a few years ago – something recommended by the people at Whole Foods.
    Heather @ FITaspire recently posted…Momentum Motivational Fitness Jewelry {+Giveaway}My Profile

  2. I never feel 100% refreshed if I’m waking up with an alarm vs. naturally, but such is life.
    I few things I do to help with sleep are:
    Go to bed and wake up and the same time each day. This will help your body establish a routine.
    I find lavender oil and ear plugs make a huge difference! I rub some lavender on my pillow to help me unwind, and since I’m a light sleeper living on the first floor of a city apartment, the earplugs cut out surrounding noise and help me stay asleep during the night.
    I also pee RIGHT before getting into bed. I still occasionally have the wake-up-in-the-middle-of-the-night-to-pee nights, but I can usually fall right back asleep afterwards.
    I hope you can find something that works for you soon!
    Nicole @ Fitful Focus recently posted…Fit, Focused, and Fun Finds (from around the web!) #29My Profile

  3. that really sucks…I don’t have a specific be time routine but have found that caffeine after noon comes back to haunt me after I’ve already fallen asleep that night. Also, I tend to sleep worse after a very hard workout. Not sure why.
    Kelli recently posted…Bloodwork and Endurance AthletesMy Profile

  4. I have been having the WORST time sleeping lately as well. I’m not usually a fan of taking “things”, but I occasionally take a product from a company called New Chapter, it’s a “night time” Zyflamend (turmeric based) Not only does it help me sleep, but it helps my body recover from all of the ridiculous shenanigans I put it through: distance running, lifting, etc. http://www.newchapter.com/zyflamend/zyflamend-nighttime
    RFC recently posted…Adventures in Fayetteville, North CarolinaMy Profile

  5. Have you tried any breathing exercises? I heard those can really help with sleeping. There’s one called the 478 breathing technique that’s supposed to be good for sleep.
    Jen @ Pretty Little Grub recently posted…3 lessons from 3 years of marriageMy Profile

  6. I’ve tried really, really hard to stop watching TV or looking at my computer before bed. I don’t wake up because I have to go to the bathroom, but I have been waking up super early (like 3am) just for no reason at all. I just read something that says if you try to stay awake it actually makes you fall asleep faster! Sounds like it might backfire, but it’s worth a try?
    Amanda I Chasing My Sunshine recently posted…Bike San FranciscoMy Profile

  7. I would LOVE to wake up feeling refreshed just once! I”m so sorry that you’re having trouble with sleep. That’s the most frustrating because you just want to rest! I do think that getting off the computer/phone sooner might help. My husband also says that this helps him fall asleep quickly – http://www.prevention.com/health/sleep-energy/breathing-exercise-insomnia
    Christine @ Love, Life, Surf recently posted…The Mental Impact of Injury: How to Adjust and Manage While Physically RecoveringMy Profile

  8. I have had non-restorative sleep for about 13 years, since I had my son. Sleep studies only say I snore. I was also recommend this week to the Calm stuff Heather mentioned. For whatever reason crossword puzzles help me get drowsy if I’m struggling to get to sleep.
    Cassi recently posted…GoReIn2015 Q1 UpdateMy Profile

  9. I turn on the white noise app on my phone. it has a built in timer and you can customize it to anything you want! It’s been a godsend to help me fall asleep fast. This might help you get through the first struggle you have been having. I can’t imagine how you are feeling and hope you can find a schedule that works for you soon! The App I use is called Relaxed Melodies and I’ve gotten my boyfriend and best friend hooked on it too. I can fall asleep in 5 minutes. Also sometimes it’s nice to find a guided meditation. Jen also provided some great meditations to try at night here http://www.peanutbutterrunner.com/two-guided-meditations-i-use-to-fall-asleep-at-night/
    Sam @ PancakeWarriors recently posted…Carrot Cake CookiesMy Profile

  10. Reading usually makes me sleepy, but sometimes it sucks me into the book, so I have to be careful.

    I never get enough sleep and I’m running a lot of miles, so I tend to fall asleep and stay asleep pretty quickly, but every once in a while I get insomnia and that just flat out sucks.

  11. I really just need to stop staying up so late watching television. I love the soundscapes channel on demand! It definitely helps me sleep.
    Artney @ My Pretty Brown recently posted…This is happening…I’m Running with the Marines!!!My Profile

  12. Have you tried meditation? Bexlife on youtube has a couple of meditations for sleep that are really relaxing.

  13. i say turn off all electronic devices and just read a book, electronics definitely interfere with sleep. Good luck!
    Toni recently posted…Love With Food Snack Box ReviewMy Profile

  14. Sorry you’ve been having so much trouble sleeping! Here are a few things that help me:

    – keeping my phone OUT of the bedroom. Use an old fashioned alarm clock instead of your phone. I started sleeping much better
    – diffusing lavender oil. This is calming, relaxing and helps me drift off to sleep
    – using a white noise machine. falling asleep to the sound of waves can be really relaxing.
    – reading a book instead of looking at Instagram. I used to be an insta before bed kind of girl, but I realized that it got my mind more jazzed up rather than relaxed. I like a good book instead.

    Hope you find some tricks that will work!

  15. Oh hugs. I have NO tips as I am struggling with sleep lately too. Have you tried going to a chiropracter to getting adjusted? Sometimes when you are not aligned properly that can cause sleep issues. I also read lack of magnesium can cause sleep issues too.
    Rachel recently posted…Balancing Motherhood and RunningMy Profile

  16. There’s an episode of this show I watch that I pretty much know inside out so whenever I can’t sleep, I put it on Netflix and I’m out like a light!
    Carmy recently posted…Tips for Supporting a RunnerMy Profile

  17. Awww, I feel your pain and know what a pain in the butt sleep issues are. I don’t have the exact same issue — I have no trouble falling asleep but I wake up 2-8 times/night due to SEVERELY dry eyes and have to put drops in to keep from a horrible scraping (like a needle in my eye) of the cornea from happening. Doctors haven’t been able to give me a clear treatment option either so until then, I wake up every couple of hours, every night. So annoying. And then when you wake up you realize you have to pee just a little bit and if you don’t go it’ll prevent you from falling back asleep. Ahhhhh! Hope you figure out something that works for you!
    Diane recently posted…American habits I lost when I moved to FranceMy Profile

    • My mom actually has that problem too! She says the exact same thing – her eyes get so dry that it feels like scratching. Her doctor just gave her eyedrops but it doesn’t really help. That must be so frustrating!

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