Why is my sleep schedule messed up so much?

[Apulu_3]

When I was of 12 and half then I couldn't sleep till midnight. When I became 13 then I couldn't sleep till 1 am. Slowly it increased to 2 am. Now recently I can't sleep till 3 am. And today I can't sleep till 3:50 am. I'm still wide awake. I noticed that I will feel sleepy by 2 am but when I close my eyes, after 5 mins or so I am again wide awake. During online classes only I feel heavily sleepy during the time period of 8 am - 10 am. After that short nap of 5-10 mins I don't feel sleepy at all (come on I'm not doing it purposefully but because I can't help it. My eyes become heavy as if someone hanged 1 kg metal in it) . Then I again sorta feel sleepy in late afternoon like around 3 pm but not very much that I need to sleep. I rarely feel heavily sleepy other than these times. Yesterday I noticed that I slept while standing only! I said my friend about this and he suggested to sleep by maximum 12 am today and skip my writing schedule. But now I don't feel asleep at all even though I was laying with eyes shut without doing anything. I wake up by 5-6 am averagely since I started sleeping at 3 am. In overall I sleep for around 2-5 hrs a day. I know my body desperately needs sleep but I don't feel sleepy either. How can I improve my situation? Did I got insomnia or something? I'm sure it is not insomnia as the area I live in is very peaceful without much noise pollution. Sleeping less helps me to take out time for my writing schedule but it is unhealthy at the same time too. What should I do?

[zeitgeist057]

Noise pollution is far less significant than LIGHT pollution. Your body decides what time to go to sleep based on light, not sound.

So if you are on a computer typing this question, telling us it's 330am and you can' figure out why you can't sleep, the answer is obvious to me: you have artificial light messing up your circadian rhythm. The light from your computer screen or phone, and/or light from artificial lights on in your home.

istock photo

heaps of articles about this such as this one https://www.bostonglobe.com/news/science/2014/12/22/bedtime-reading-may-keep-you-awake-glowing-screen/xGn72CxGHSomhG3dErkqVK/story.html

Basically, if you live like the Amish and don't have electricity, you will naturally fall asleep fairly soon after the sun sets. If you want to sleep normal night time hours, then turn off lights and electronics that emit light after the sun goes down. Alternatively, you can get a sleep mask or create a dark room to sleep in during the day if you enjoy being awake during the night or require it for work the way I do.

[Apulu_3]

Oh thanks a lot. I guess I should sleep more in day time because I just can't sleep in night time no matter if there are any light sources or not.

[zeitgeist057]

@apulu_3 you might be right about not being able to sleep but I'm skeptical. I'm pretty sure it has to do with light stimulation. A test of that would be to go backpacking in the wilderness without a phone and then the only sources of light would be your headlamp and the campfire. I don't know anyone who will sit in darkness for 8 hours after being awake all day, who won't fall asleep.

Getting 8 hours of sleep every 24 is very important, so I hope you figure out whenever you can sleep. Insufficient sleep causes metabolism issues, weight gain, faster deterioration of immune and body systems, and many other issues like inability to focus and memory retention.

[zeitgeist057]

Even more than 8 hours actually for people under 20, it's closer to 9 hours I think.

[Apulu_3]

No I have tried and experimented myself and have went few days without phone at all still I couldn't feel sleepy at nigh nigh I don't know why. I just do my writing work at night.

[Apulu_3]

Oh ok. I will try sleeping for at least 6 hrs first then increase the the sleep duration as time passes by.

[zeitgeist057]

You write in the dark with no lights on? You've got lights on, that's the issue.

There is such a thing as insomnia, where you can lay in the dark and not sleep, that is a psychological issue of not being able to quiet the mind. But what happens is most people will have that happen then they say "I can't sleep." then they get up and turn on lights and start doing something. I have also had this happen, but I just stay in bed with my eyes closed and lights off. I have laid in bed like this for hours before and eventually I will sleep, at least a little. I might be awake for 3-4 hours, then sleep for 1 hour. But I insist on it because I often work 16 hour days back to back, so I cannot afford to just get up and turn the lights on. At the very least I need to be resting, even if awake. As a result, my sleep abilities are very good, I can sleep when I want to almost always.

Even camping, I can stay up all night if the fire is going and I've got friends chatting with me. But with no fire, no light, the brain just starts to shut down.

[Apulu_3]

Do I need to just lay down for hours with my eyes shut? I guess I have got insomnia as I really can't sleep till 3 am even without doing anything and being in dark.

[zeitgeist057]

If you want to train yourself to sleep at a regular time. then yes. It would be good for your health to learn this, many of the healthiest people are those who go to sleep and wake up according to the sun. Roughly 8-9pm at night to 4-5am in the morning.

[Apulu_3]

I see. Thanks. I will try training myself.

[Zygum]

@Apulu_3, do not try to sleep in day time because in daytime you have to go school, to play some game, visit some relatives and friends. Day sleep is not got, try to change your schedule from day to night. DAY IS FOR WORK, NIGHT IS FOR REST

[Apulu_3]

@Zygum I mean during afternoon and evening when I don't have classes and all. I will do rest of my work in night only as I don't feel sleepy that time. I won't let my time go in waste so don't worry.

[Zygum]

I only want that your study does not effected by your disturbed sleeping schedule

[Apulu_3]

@Zygum No it doesn't

[Cubus]

Your organism is used to these hours now, I think. If you go to bed earlier hten you should be awake earlier.

[Apulu_3]

I go to bed by 10 pm

[LaFemmeFatale_1]

Probably you need to spend more energy during the day so you’ll be tired at night and will sleepily.

I used to have sleeping problems when I was 17. Partially it’s because of depression, and the lack of discipline in my case.

Try to observe yourself and find a pattern of why you cannot regulate your sleep.

P. S. You are a very cute girl, I hope you’ll be careful of older people who follows you here. I don’t know why 18+ guys would follow girls as young as you. The only reason is they are perverts hidden in the mask of friends or something. Just be careful, I am saying it cause I’ve been in the center of unwanted attention from older men since I was 14 and looking back, it affected me in a bad way. So don’t let your guard down around them. Befriend people your age. Good luck.

[Apulu_3]

Thank you so much. I will keep an eye on my sleeping pattern. It might be stress of studying and working on my career at the same time. Thanks for your compliment. I will be aware of elder guys. In overall thank you very much for your sweet opinion. It made my day 😊 .

[LaFemmeFatale_1]

I am happy to hear that. You sound like a very smart person. The best of luck to you in your studies and a future career! <3

[Apulu_3]

Thanks a lot again 😊

[DesiUwU]

I don't know I ask myself that as well

[Apulu_3]

Lol okay

[Jaylin_]

I would say maybe you could consider CBS or product THC though your 13 I don't know if you would be willing to try THC but just in case try an indica strain

[Apulu_3]

What is that all?

[jahaims]

Tons of variables. At your age I would guess lack of mental and physical exertion as well as screen time.

[Apulu_3]

Thanks. I will try reducing my screen time as much as possible.

[jahaims]

Too much screen time*

[jahaims]

About three hours before bed is when you want to stop electronics. That includes tv and such. You should try meditation. It's sounds intimidating but it is very simple. Also you could try taking melatonin for a week or so at the same time every night to reset your circadian rhythm.

[Apulu_3]

Okay I will try it out then. Thanks a lot 😊

[Zygum]

You should do some exercise, and clear your mind from stress. As you are Muslim so recite :Aiyat ul Kursi : 5 times when you go on bed for sleeping, InshAllah, you will have sound and peaceful sleep

[Apulu_3]

I will try to stop from stressing so much and I guess I shouldn't overwork myself anymore as it is stressing me. And yes my mom makes me recite that.

[Zygum]

@Apulu_3, your mom knows, so you also recite, and Sura :AR REHMAN also, InshAllah, you will be ok

[Apulu_3]

Alright

[Wise4myage]

Do you exercise? If not, then start and that should help.

[Apulu_3]

I play badminton for 1 hr and sometimes dancing for 30 min daily if this counts.

[Wise4myage]

Not sure what it could be then, but you might want to ask a doctor.

[Apulu_3]

Hmm I will see about it.

[Old_Golden]

Some people just sleep late. Don't worry too much about it

[Apulu_3]

That's not really the problem. I'm sleeping less not only late.

[SHREYASH007]

Don't use mobile for 1 month and see the difference.

[Apulu_3]

Yeah I did try this in exam time and it's still the same.

[cssojc]

Manage your schedule properly

[Apulu_3]

It just can't happen no matter what

[Apulu_3]

My whole days goes normally but it seems like I don't feel that sleepy at night.

[sattii2607]

Maybe be you are using gadgets before going to bed

[Apulu_3]

I don't use gadgets and keep them far but then after 20 mins something I get bored so I use my phone.

[sattii2607]

Then must be something troubling you