You also got some real classic insomnia feeding
(04-03-2014 08:49 AM)space45 Wrote: I am back to dealing with not sleeping, you sleep sort of, but watch the clock all night as well, you know by the jumps in time you must have slept but it feels like you were awake the whole time, the only indication you have that you were asleep is you were not board and frustrated enough for that amount of time to have passed and you being 100% wake and alert. but still you would swear you were awake the whole time.
Quote:the thing I hate most is the time you are for sure 100% awake and looking at the clock and waiting and tossing trying to get to sleep. notice I said asleep not back to sleep as you would swear you were never asleep in the first place, only logical thinking tells you you must have been asleep at some time even tho you have no idea when or how much you really did sleep.
Quote:I wish a 2 hour sleep felt like 6, from my point of view one to 2 hours, or even 30 minuets seems like non, I have no idea or feeling of sleep at all.
Many insomniacs have a very tough time distinguishing between being in Stage 1 sleep, Stage 2 sleep and WAKE. And it sounds to me like this might be part of your problem.
There have been some studies that have confirmed that fact that many people with persistent insomnia problems vastly over estimate the amount of time they are awake while in bed and vastly underestimate the time they really were asleep.
In one study, they had people sleeping in a lab and at random intervals a tech would go in and "wake" the person up and ask one question: Were you awake before I came into the room to wake up up?
The researchers were tracking the EEG evidence at each time the person was "woken up" and asked the question. For each subject, many of the "wakes" happened when the EEG evidence said the person was sound asleep and may of the "wakes" happened when the person was already awake before being woken.
People who identified themselves as insomniacs frequently said they were already awake before the the tech came in to wake them up, even though the EEG evidence said they were sound asleep. And many insomniacs also frequently said they were asleep before the tech came in to wake them, even though the EEG evidence said they were awake.
Folks without insomnia problems usually answered the question correctly: If the EEG data showed they were asleep, they said they were asleep. If the EEG evidence showed they were awake, they said they were awake.
So part of the problem with many insomniacs is that they really don't reliably recognize the difference between Sleep (particularly Stage 1 or Stage 2 sleep) and WAKE. And they base their impression of how much sleep they got more on the amount of Stage 3 and REM sleep rather than total sleep. Sometimes the "fix" for this problem is simply retraining the insomniac to accept the fact that they're sleeping more than they think they are.
And then there's another common insomnia behavior pattern that I think you are exhibiting: Many insomniacs will (unintentionally) prolong the length
each and every wake during the night so that they'll be sure to remember it in the morning. Studies have shown that a person typically will NOT remember a wake that lasts less than 5 minutes once they wake up in the morning. And a few very short wakes (often post-REM) during the night are pretty common for most people who have NO sleep problems at all. The thing is, what these normal people do when they wake up in the middle of the night is very different from what a typical insomniac does.
A "normal" person (for lack of a better word) wakes up in the middle of the night and does NOT look at the clock and does NOT immediately ask themselves Why am I awake?
. Rather they quickly assess their physical surroundings and their comfort. If everything seems in order, they just turn back over and go back to sleep. If something is amiss, they deal with it: If they are hot--they throw some covers off, if they're cold they pull the covers back up. If their neck, back, knees hurt, they change position and go back to sleep. The point being---if there's nothing seriously wrong (like a baby crying because they need to be changed and fed), they simply go back to sleep and don't remember the wake in the morning.
But when an insomniac wakes up in the middle of the night, the insomniac typically starts out thinking about Why am I awake?
and What time is it?
and How long have I slept? Have I slept at all?
and Will I be able to get back to sleep?
and How much time is there for me to get back to sleep?
All of these trigger the brain to go into thinking
mode and they all also tend to feed the length of the wake. And many insomniacs also (unconsciously or not) tend to think that it is important
to remember that they woke up. And so there's no sense of "let's just roll over and forget about the wake 'cause there's nothing wrong that needs my attention."
And the only way to "fix" this problem is to retrain your mind on how it thinks about finding itself awake in the middle of the night. And that can be very, very hard to do. But many cognitive behavior therapy for insomnia programs work on ways to retrain how your mind on how it reacts to waking up.
(04-03-2014 01:23 PM)space45 Wrote: I wish a 2 hour sleep felt like 6, from my point of view one to 2 hours, or even 30 minuets seems like non, I have no idea or feeling of sleep at all. I feel just a tired all night and when getting up in the morning as when going to bed , well rested I am not.
It sounds like you may also have a problem distinguishing between feeling sleepy
and feeling tired and exhausted
. Many insomniacs do have trouble telling the difference. But it's a critical difference to learn:
No matter how tired and exhausted
you feel, if you are not sleepy
it's hard to fall asleep and stay asleep. Sleep happens when you are feeling sleepy
, not when you're feeling tired
. Many insominacs overlook feeling sleepy
and they wind up staying up too late and go to bed when they are over tired and over exhausted, but the natural feeling of sleepiness
that they had and ignored is now gone. The periods when we naturally feel sleepy
are pretty much controlled by the melatonin cycle. And if you don't go to sleep when your body is ready to go to sleep, it can become very difficult to get to sleep and stay asleep once you do go to bed.
Overall, it sounds like you need to spend some serious time evaluating your sleep habits and figure out ways to improve your sleep hygiene. You also need to learn more about what quality sleep
actually looks like and feels like. And you need to spend some time unlearning some behavior patterns that are making things worse.