What to do if there’s not enough hours in a day to feel tired at bedtime

Q:  I normally sleep for about 8 hours, but don’t feel drowsy or ready for bed again for at least another 18 hours or so.  This is causing me problems as my natural wake time steadily gets later each day.  My only alternative seems to be less than 8 hours in bed and then I feel bad from lack of sleep.  Any solutions to break out of this pattern?

A:  Your description suggests your circadian rhythm is longer than 24 hours.

In your case, it would appear you are experiencing more like a 26-hour day.

A slower than normal circadian rhythm is actually common from about age 14 through 30, and one reason some high schools are moving to a later start time.

There are no easy answers in your situation.  Your best solution is probably to use substance-free CBT sleep training methods.

First, keep a very consistent wake time 7 days a week.  That does two things — regulates your circadian rhythm and synchronizes it to your homeostatic sleep drive.  Those are the two most important internal components controlling sleep.

If you keep a consistent wake time and don’t feel drowsy at bedtime, stay up — but do something relaxing to help you feel drowsy, then head to bed.  And keep that wake time no matter what.  Use an alarm if necessary as consistency is important.

To help yourself feel drowsy at your preferred bedtime, avoid caffeine later in the day, and try to get some good exercise most days.

You can also try a relaxing wind down period starting about an hour or so before your scheduled bedtime.  The idea is to begin conditioning yourself for the expectation of sleep after a certain interval.

Also, to help better reset your circadian rhythm for a new cycle, it’s important to expose yourself to bright light immediately upon awakening.  Natural sunlight is best but regular indoor lighting is fine for most people, providing it’s sufficiently bright.

Fortunately, by about age 30 most people’s circadian rhythm returns to a more normal 24 hours.

Advertisements
Explore posts in the same categories: Insomnia, sleep

Tags: , , , , , ,

You can comment below, or link to this permanent URL from your own site.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s


%d bloggers like this: