Sleep disruption lasting for weeks

JohnR41

When you changed your work schedule, you disturbed your circadian rhythm- your body's internal clock. And everyone is different so some people adjust faster than others. For example, when the clocks get changed one hour ahead or fall back one hour, I'm totally adjusted to it in one day. But I hear some people say they are still struggling with it a week later.

I would just give it more time.

TreeFrog

Hi B,

Recovery from hormone imbalance can take a lot longer than we may realize, esp if we let ourselves get upset about the process, turn on lights, music or the TV, computer, etc., or read, or otherwise actively try to fill that time. Sleep cycles require basic continuity to be truly restful and allow the body full recovery time. Melatonin is a natural hormone that regulates the daily sleep-wake cycles. We have an internal clock (known as the circadian rhythm) that affects how much melatonin the pineal gland makes, and so does the amount of light that we are exposed to. This is why we need to keep a regular time of darkness for sleep and light for wakefulness.
Many times we can get in the habit of thinking of our bodies as tools we can pick up and lay down to make it do whatever we choose.
We forget (I do too, regardless that I know better) that the body is living matter that is made to function on a specific way, and it usually does until we misuse it.

Something to consider is that Melatonin is naturally created by the body. When that is out of balance it usually is our own doing, such as having to work at night-time or other change of schedule. A temporary very low dose of .3 or .5 mg of Melatonin is effective, but it takes days to become effective. We seriously have no idea if we even need to supplement it. But if we try it, we should only use a very low dose. It is not a drug that creates an immediate effect. An imbalance, whether accidental or intentional, can throw the body off balance making us feel drowsy when we need to be alert, and recovery from that imbalance can take a long time to fully recover, since functions of the body don't just turn off and on at our will.

Here is some reliable information -
https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-melatonin-may-help-you-sleep/

When our work or life schedule requires a different than usual sleep and wake cycle, to adjust to that, a low dose of melatonin can assist. But depending on that to 'make' us sleep defeats the purpose and throws the cycle off. I think all that happened is that now your body has to readjust. You can assist by no TV or music or caffeinated drinks two hours before sleep time, doing all of your sleep preparations, drink camomile tea, turn the lights very low, and read for awhile after you go to bed. When you get drowsy or very relaxed, turn off the lights, snuggle down and take slow breaths and count to 100 and allow your body to relax. Even if you don't go to sleep, allow your mind and body to rest. Picture the most restful thoughts you can imagine, such as clouds in the sky, or a baby puppy, whatever is pleasant to YOUR mind. You can make this routine your habit. It does 'work'.

Allow your body and mind to let go and do this regularly whether or not it 'works' at first. Eventually your circadian rhythm will reset.

YasminaSierra

Try to (re)create habits before you go to bed: drink tea, read, etc. Melatonin and probably some supplement with valerian extract might be useful to get you to sleep.So far you havenīt taken medicines to sleep I guess. Iīve been using those for more than 2 years now, and now itīs hard to stop depending on them, so take care not to start if you donīt really have to.