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daz01
Learning


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How the fuck do you fix a really bad circadian rhythm?
#23874305 - 11/28/16 06:51 AM (7 years, 2 months ago) |
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I've made alot of amazing changes in the past 5~months. I got clean from a bad opiate addiction and completely turned my life style around with exercise, nutrition and learning too love myself in general. My sleep/circadian rhythm got REALLY....... REALLY bad towards the last 4-5 months of the addiction. My opiate usage tripled quadrupled, I lived horribly and I'd do 24+ hour binges then sleep for a whole day. Then, I never tried to fix it for the first 3 months during recovery cause of withdrawal/early PAWS.
Now, fixing my circadian rhythm feels like the hardest thing I'll need to do. It is so easy for me to have one bad day and then my sleep is fucked up for the next days (which I'll need to fix by staying up for 24+ hours) It can be a great week... even few weeks.... then BOOM.... one day I'll still be wide awake 20 hours into the day. Normal sleep hygiene does not work such as avoiding caffeine for 6+ hours before sleep, forcing yourself to go to bed at same time or turning all lights off or relaxing. I can literally lie in bed at 10pm and be wide awake at 1am  Most people say sleep disturbances is one of the last things to disappear in PAWS. I'm I expecting too much for my sleep so early in recovery? Especially considering opium/poppy pods have a massive half life, and massive half life opiates are notorious for a horrible extended PAWS.
I really want to get a job (one I enjoy, of course, until I save up and get travelling) and start all my hobbies again but... my sleep is messing it up so much  I'm considering buying a bunch of cannabis and using it for the bad nights I struggle to sleep/can't sleep.
Maybe I need to stop being a bitch and do what I need to do even when I feel like death from lack of sleep/messed up body clocks 
-------------------- Pain is temporary. It may last for a minute or an hour or a day or even a year but eventually it will subside and something else will take its place. If I quit, however, it will last forever.
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404
error


Registered: 08/20/10
Posts: 14,539
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: daz01]
#23874317 - 11/28/16 07:01 AM (7 years, 2 months ago) |
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Dopamine plays a role in circadian rhythm. I avoid nicotine and caffeine these days. I am largely sober for the most part, and avoid alcohol as well.
for months after a night with cocaine and alcohol i had trouble sleeping till 6 am and would wake up with most of the day gone. now i wake up at 5am and go to sleep around 7p-12 am
i fixed my schedule by using benadryl about an hour or so before i wanted to be asleep, and repeating that over and over.
eating in the morning when you get up will help as well
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Shroomslip
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: daz01]
#23874336 - 11/28/16 07:12 AM (7 years, 2 months ago) |
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The only thing that really "fixes" it for me is staying on a schedule. My sleep has been fucked since I was a little kid, life long insomnia sufferer, was the worst in my teens, I'd routinely end up awake for 36-48 hours before I was able to sleep, even with medication. Anyways by staying on a schedule I mean only sleeping at a set time. If you want your designated sleep time to be 11, then you go to bed at 11 and stay in bed whether you're asleep at 1 or not. By 4 or 5 if you're still not asleep, it's probably not happening so get up, and stay up all day, go to bed at 11 again. It sucks (because in the beginning there are a lot of sleepless nights and that means spending all day feeling like shit) and takes awhile but eventually it forces me into a somewhat normal sleep habit. I still have to use medication to keep the schedule going and I have to be pretty diligent on adhering to the schedule because as soon as I start deciding it's fine to stay up for an hour extra here and there it's not long before the entire thing just goes completely off the rails again.
Getting out and being active during the day can help, too. But that will only go so far.
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With my face against the floor I can’t see who knocked me out of the way. I don’t want to get back up but I have to so it might as well be today. Nothing appeals to me no one feels like me, I’m too busy being calm to disappear. I’m in no shape to be alone contrary to the shit that you might hear. You can't wake up, this is not a dream. You're part of a machine, you are not a human being With your face all made up, living on a screen. Low on self esteem, so you run on gasoline
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Lucis
Nutritional Yeast

Registered: 03/28/15
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: daz01]
#23874346 - 11/28/16 07:20 AM (7 years, 2 months ago) |
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I have had a messed up sleep schedule since I was little, I can remember being like this since middle school, caused hell in high school, and only got worse. I have tried everything, tried working myself to death followed by exercise after work to wear me out more, proper diet, pills, meditation, you name if I have tried it, I cannot get on a normal schedule, which sucks because then you live your life like a zombie and that makes social situations not so pleasant.
I slept 4 hours last night, I usually sleep 3-5 hours a night though, I find that odd numbers of hours of sleep to be the most refreshing though.
I feel your pain.
Of course some people have issues with their brains, people with legit ADHD, ASD (Autism Spectrum), Bi-Polar, and several other mental health disorders cannot for the life of them get their sleep schedules on track. I am not saying you have anything wrong with you, just wanted to add that.
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stzacrack
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: daz01]
#23874363 - 11/28/16 07:25 AM (7 years, 2 months ago) |
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Start living a lifestyle that gets you up at 5 with an alarm and go to sleep at a reasonable hour, and in between make money with a full time job, set up some type of schedule that fills your day, whatever you choose but keep that alarm for 5 and get up and into the shower to start your day. Your body will soon get tired and you'll start to get to bed earlier and earlier until that becomes your sleep schedule
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Lucis
Nutritional Yeast

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Re: How the fuck do you fix a really bad circadian rhythm? [Re: stzacrack] 1
#23874385 - 11/28/16 07:36 AM (7 years, 2 months ago) |
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Quote:
stzacrack said: Start living a lifestyle that gets you up at 5 with an alarm and go to sleep at a reasonable hour, and in between make money with a full time job, set up some type of schedule that fills your day, whatever you choose but keep that alarm for 5 and get up and into the shower to start your day. Your body will soon get tired and you'll start to get to bed earlier and earlier until that becomes your sleep schedule
I have done this, still didn't work. I would keep the alarms on even on the weekend, didn't help.
It's great advice though, might work for some people.
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OhMrJohnson
Ashes Against The Grain

Registered: 01/12/14
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: Lucis]
#23874590 - 11/28/16 09:07 AM (7 years, 2 months ago) |
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Here's a neat trick to falling asleep more easily
Listen to something super boring, like a political debate or something like that
The key is you have to try to understand what they're talking about, if it is boring/dull enough that shit will put you to sleep in a hurry
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Diminish the sub-principle and leave its toxic trace.. Once and for all!
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daz01
Learning


Registered: 09/30/10
Posts: 4,652
Loc: Scotland
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: Lucis]
#23874624 - 11/28/16 09:18 AM (7 years, 2 months ago) |
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Thanks all. I'm going to try really hard at a proper schedule, possibly get some "non-addictive" hypnotics. I already have valerian, lemon balm and passionflower and though they did not usually help, the last time I tried them I was in withdrawal/early PAWS (brain in full overdrive). I am going to take these herbals and lie in bed with the proper mindset (i.e. no "Fuck, let's just have a coffee and stay up all night")
In all honesty, I worked out on Saturday and over-trained. I was in the gym for 2~ hours which is excessive and over-training is known for causing insomnia and other shitty problems. I am sure (hope) that is the most recent cause of severely disturbed sleep over past 2 days.
Quote:
Fennario said:Of course some people have issues with their brains, people with legit ADHD, ASD (Autism Spectrum), Bi-Polar, and several other mental health disorders cannot for the life of them get their sleep schedules on track. I am not saying you have anything wrong with you, just wanted to add that.
I had mental problems my whole life and eventually diagnosed with schizophrenia but consider myself fully recovered.... better than recovered. Psychologically, I am the best I have ever been. I've been off the medication for over a year with negliible mental problems. I am damn sure the sleep is just habit and the need of rewiring the brain
-------------------- Pain is temporary. It may last for a minute or an hour or a day or even a year but eventually it will subside and something else will take its place. If I quit, however, it will last forever.
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spirit_shadow
Feature not a bug



Registered: 08/15/11
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: daz01]
#23874628 - 11/28/16 09:20 AM (7 years, 2 months ago) |
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Xanax and a REALLY good alarm clock.
-------------------- ERROR 418 IM A TEAPOT.....(this account is automated, all posts related to illegal activities or advice thereof are strictly from numerous online sites and are for informational purposes only)- Circa 2011 Ban lotto
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birdeatingspider
Stranger in Paradise



Registered: 12/18/14
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: daz01]
#23874640 - 11/28/16 09:24 AM (7 years, 2 months ago) |
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I havent read the entire thread but would say 3-5mg melatonin taken when the sun sets each eve. At bed time taking a homeopathic, either Hylands or Boiron restful legs. You want the one with Quinine, it's scarce. There's another called leg cramps pm you can try, but it's not as good.
Lots of cardio early on in day, going down and getting up at the same time each day, despite how many hours of sleep achieved. No naps. Reserve the bedroom for only sleep/sex. Not watching TV/perusing shroomery before bed. Pointing any clock away from bed. If unable to fall asleep in first 20 mins, getting up for a LIGHT snack(don't eat full meal before sleep), walking around then trying again.
Not being able to sleep at night is frustrating, it's important to be persistent.
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From all I may be, or have been before, To mingle with the Universe, and feel What I can ne’er express, yet cannot all conceal.
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CookieCrumbs
Fucked off to the pub


Registered: 12/10/11
Posts: 14,146
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: daz01]
#23874699 - 11/28/16 09:55 AM (7 years, 2 months ago) |
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Get motivated and get a job. Stubbornly make yourself go on no sleep. You will eventually get yourself into a pattern.
Imo the biggest thing that ruins sleep cycles is having no reason to have a sleep cycle.
You say fuck it and stay up late when you have to work at 6am... Do it enough and you won't want to do it so much.
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Free time is the only time
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Shroomslip
Architekt



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Re: How the fuck do you fix a really bad circadian rhythm? [Re: CookieCrumbs]
#23874768 - 11/28/16 10:22 AM (7 years, 2 months ago) |
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Quote:
CookieCrumbs said: You say fuck it and stay up late when you have to work at 6am... Do it enough and you won't want to do it so much.
I disagree, I did this shit all the time (different hours since I worked overnights). I would tell myself everyday that I don't want to go through that again and go to bed earlier and then when I'd get off, I wouldn't. I was just stuck in that cycle. Lack of sleep and having to work on no sleep never worked as motivation for me to sleep.
I have to commit to keeping a regular schedule, whether or not I have a reason to really need the sleep makes no difference for me.
--------------------
With my face against the floor I can’t see who knocked me out of the way. I don’t want to get back up but I have to so it might as well be today. Nothing appeals to me no one feels like me, I’m too busy being calm to disappear. I’m in no shape to be alone contrary to the shit that you might hear. You can't wake up, this is not a dream. You're part of a machine, you are not a human being With your face all made up, living on a screen. Low on self esteem, so you run on gasoline
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CookieCrumbs
Fucked off to the pub


Registered: 12/10/11
Posts: 14,146
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: Shroomslip]
#23874799 - 11/28/16 10:34 AM (7 years, 2 months ago) |
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I mean I do that quite a bit too but I do it far less than when I was in school and I can't see me having any rhythm at all without work.
And I've not known anyone with a solid sleep schedule that didn't go to school or work. Except maybe the elderly.
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Free time is the only time
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Morel Guy
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: CookieCrumbs]
#23874845 - 11/28/16 10:52 AM (7 years, 2 months ago) |
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Warm milk and don't fall behind on masterbation. Reducing or stopping any comfort and addiction and something will feel off and missing. That messes everything up and makes normal patterns difficult. Don't try to change too much at once.
-------------------- "in sterquiliniis invenitur in stercore invenitur" In filth it will be found in dung it will be found
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g00ru
lit pants tit licker



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Re: How the fuck do you fix a really bad circadian rhythm? [Re: Morel Guy]
#23874924 - 11/28/16 11:23 AM (7 years, 2 months ago) |
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warm milk or even hot chocolate. just keep making more till you fall asleep.
-------------------- check out my music! drowse in prison and your waking will be but loss
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CookieCrumbs
Fucked off to the pub


Registered: 12/10/11
Posts: 14,146
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: g00ru] 1
#23874952 - 11/28/16 11:31 AM (7 years, 2 months ago) |
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Chocolate has caffeine in it tho so you gotta be aware of that.
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Free time is the only time
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larry.fisherman
shoulda died already


Registered: 11/03/12
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: CookieCrumbs]
#23875007 - 11/28/16 11:51 AM (7 years, 2 months ago) |
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Actually it's a stimulant called theobromine.
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g00ru
lit pants tit licker



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Re: How the fuck do you fix a really bad circadian rhythm? [Re: larry.fisherman]
#23875130 - 11/28/16 12:45 PM (7 years, 2 months ago) |
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true true, it is slightly stimulating, so i actually don't do that unless i've been drinking coffee or tea already. but if you have been, then its a negligible amount.
-------------------- check out my music! drowse in prison and your waking will be but loss
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CookieCrumbs
Fucked off to the pub


Registered: 12/10/11
Posts: 14,146
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: larry.fisherman]
#23875164 - 11/28/16 01:01 PM (7 years, 2 months ago) |
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Sometimes. But when you're in an insomnia spell it can be the snowflake that causes an avalanche of "lul have fun staring at the back of your eyelids for the next 6 hours."
Gotta take everything you can get if you are sleep deprived.
Quote:
XLCaps said: Actually it's a stimulant called theobromine.
That makes sense. It doesn't effects people like normal caffeine, always figured that was cuz of the sugar and mineral compounds tho. But it does have caffeine in it too, 9mg per bar.
Ima eat some chocolate covered espresso beans to help me wake up. I'm doing one of those "didn't sleep at all last night and now being at work hating myself" days
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Free time is the only time
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Mush 4 Brains
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Re: How the fuck do you fix a really bad circadian rhythm? [Re: OhMrJohnson]
#23875190 - 11/28/16 01:13 PM (7 years, 2 months ago) |
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Quote:
OhMrJohnson said: Here's a neat trick to falling asleep more easily
Listen to something super boring, like a political debate or something like that
The key is you have to try to understand what they're talking about, if it is boring/dull enough that shit will put you to sleep in a hurry
Yep, try watching "how its made" on discovery channel. That WILL put you to sleep.
I personally like the white noise of a fan or something. Once you get used to having that white noise you cant sleep without it
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