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Every time I go to sleep at 3:30 AM because i'm not feeling tired before that.I am at my computer until that and I'm bored because there is nothing to do.I cant go to sleep.I just don't feel tired enough for that.But then i wake up about 13:00 PM and my whole day goes to hell.Is that normal?
Between 2 and 3 am is the "quiet time" when all the bad things of the night come to life.
stay away from your computer or cellphone or tv and read a book problem solved
The thing is your body can only slept for a center amount of time (normally 9 hours) so if you tried going to bed at 11pm you should wake up about 8am.
I can completely relate, as I've struggled with insomnia to various extents in the past (sometimes I literally could not sleep due to medications I was taking, other times I was just bored and kept myself up at night after sleeping in late the day before).
I know it's long, but here's just about everything you'd want to know about melatonin and how it relates to your sleep patterns...
It sounds like your circadian rhythm is off.
Your circadian rhythm is what most people would refer to as your "internal clock" and affects melatonin production (a natural hormone that acts as the main neurotransmitter involved in sleep, but also affects mood, memory, the immune system and other processes), body temperature, and cortisol levels (the hormone released when a person is under stress, some amount is required, but high levels lead to health problems), among other things.
As a couple people have mentioned, the light emissions from electronic devices can impact the frequency and quality of your sleep. A study conducted by the University of Haifa concluded that the white-light emitted by LED lights suppresses melatonin production up to five times more than exposure to natural yellow-orange light.
Low levels of melatonin is also a symptom of excessive intake of vitamin B12, Seasonal Affective Disorder, Bipolar Disorder, Schizophrenia, certain cancers and dementias and high levels of anxiety.
But if I had to guess, it's probably just being caused by staring at your computer screen all night instead of letting your body continue natural melatonin production. If you're experiencing anxiety (and I'd guess 95% of the people on earth are, to some extent) it could make the issue worse.
The neurotransmitter serotonin is also required for melatonin production, so if you have unusually low levels of serotonin (as seen in depression, OCD, gastrointestinal disorders, etc.) that could be affecting your melatonin levels. If you are suffering from any of these disorders, your doctor will probably prescribe an SSRI or SNRI to balance your serotonin levels. If you are not on any medications, you could take a supplement like 5-HTP or tryptophan, which are natural precursors to serotonin.
You should still check with your doctor before taking it (SSRI's, SNRI's, MAOI's, other antidepressants, opioids, certain stimulants and psychedelics as well as natural supplements can raise serotonin levels) and stick to the recommended dosage - overexposure could lead to Serotonin Syndrome, which can occur with little warning and is potentially life-threatening.
Also, stimulant use (hopefully just caffeine or nicotine, nothing illegal) can affect your sleep without you realizing it. Even if you've built up a high tolerance to caffeine and no longer feel noticeable side-effects, stimulant use in the evening/night-time can affect your quality of sleep. Try to avoid stimulant use past four or five p.m.
This includes coffee (even decaffeinated coffee has a small amount of caffeine), soda, energy drinks (duh), cigarettes, certain medications like Excedrin, and excessive amounts of sugar/carbs. Intense physical activity can also make it more difficult to sleep - at least until all the endorphins wear off.
If you are taking medication for ADHD (Ritalin, Adderall, Concerta, Vyvanse, etc.) this could be affecting your sleep, as most medication prescribed for ADHD falls into the stimulant category... somewhat ironically, ADHD itself can also cause insomnia. If you're taking any other medications, check the list of side-effects for insomnia/sleep disturbances.
Chronic insomnia can lead to problems with mood (particularly depression) and memory and put you at increased risk for heart problems, immune system deficiencies, and other health problems.
If your sleep pattern is off for a week or two because you're sleeping in, then getting distracted by the T.V. and your computer, it's probably fine (and it describes my entire first year in college)... but if it seems almost impossible for you to fall asleep or stay asleep over a month or longer, I'd go and get checked out by a doctor since it could be a symptom and/or a cause of other health problems.
Natural melatonin and/or serotonin supplements (5-HTP, in my case) worked very well for me in the past... but seriously. Double check with your doctor before taking them. You don't want to accidentally mix it with something you shouldn't. I would try that before considering sleeping pills or any type of antidepressant or anti-anxiety drug (if that was ever on your mind).... but if you're dealing with a chemical imbalance (and sometimes it's not as obvious as you would think - it took me 18 years and a functional digestive system disorder to realize I was extremely deficient in both serotonin and dopamine), you might need an SSRI or SNRI or something similar. Hopefully you can self-regulate by waking up at a decent time and practicing healthy sleeping habits though.
Make sure your room is dark, quiet and distraction-free. In other words, turn off your computer.
I literally go for days with out sleeping, then I crash and sleep for longer than 'normal.' Then I go for a long time, all I can really do is sleep. I can't focus on anything, because I am too tired. I know it's not healthy, but nothing works.
My record is 4 1/2 days of no sleep. (that put me in the hospital, as I started hallucinating) And then I have slept for about 40 hours once, only getting up to use the restroom, and eat (although it is pretty much a piece of bread, that's it)
But this is all because of my genes, and mental health. Going off my Meds makes me do the 4 day no sleep/40 hours of constant sleep. As long as I take my Meds it is not horrible.
Currently, I have been up for a day and a half. But I am quite tired (Yeah! Almost 'normal'), so I am going to bed now.
God bless you and yours!
I go to bed at 1:00am for the same reason. Once I went to bed as late as 2:30pm and got up at 11:30am as a result.
This is quiet normal however even if you do not physically feel tierd your body beeds the rest
I do the same, though I frequently stay up beyond 3.30am, and frequently wake up beyond 1pm. I'm genuinely not tired until after the normal 16 hours awake.
I entirely agree with the suggestion regarding light-emitting devices. I think, without the laptop, TV, internet and my phone to keep me entertained, I'd probably sleep more sensibly. Avoiding these devices remove an easy distraction from your bed. I should take this advice, perhaps you should too.
It sounds like you have insomnia. I have it too and it, at times, seems like a blessing but mostly it's terrible. Try drinking valerian tea or taking the capsule form. Try a smoothie made with cherries (they have melatonin) and bananas. The bananas are naturally very sweet so that may help to make you sleepy. Drink some hot milk, etc. If nothing works you may want to go to a sleep clinic or see a doctor.
I'm not lazy. I do have insomnia as well as other neurological health issues. For about a month now, I find myself not being tired AT ALL. I do everything that a person is supposed to do to go to bed and nothing works!
I dont sleep in the afternoon.I hate that cause you waste your day for nothing and you feel like sh*t .
Still your logic doesn't make any sense. I often wake up in the afternoon due to my insomnia so, it can and often does happen to people with the condition.