I have been at this new stage in life for six months , doing enough to help but not doing enough to hinder or SLEEP. When I wake ,3/4 o’clock in the morning I’m wide awake and struggle to get back to sleep. Trying to stop all the bad things going on. I don’t think sleeping tablets are the answer but would be grateful for any advice on anything else I could use. A good night’s sleep would make this journey a lot better. Thanks
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I fire up my laptop and mooch for an hour before getting back to bed. Catch up in the daytime with a snooze.
Sometimes write a bit, it can be a productive time.
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I was very much like with sleep, it took me over a year to go no sleep to getting 8hrs sleep at the most. I go to bed at 2am but I can’t get to sleep much earlier than 4am, so depends on whether I have any morning appointments as to whether I get a full 8 hours. On the days I have no where to go in the mornings I’ll sleep 'til about 11am/12. But I’m retired so don’t have to worry about work. My circadian rhythm or body clock is stuck on that rhythm and I’m loath to fight it as I’m actually getting sleep now.
But like I said, it took about a year to get there. I’d up and down in the night as laying too long without sleep gave me headaches anyway, and that was nothing to do with the stroke as it’s always been that way. Sometimes I’d lie there telling myself stories or recalling favourite movies, other times I’d read or get up and make a drink and listen to music, doze on the couch and tried not to disturb the rest of the house as they’d have work next day. I think in the end it worked for me when I stopped worrying about it, trying too hard to get to sleep. When I started to realise it doesn’t matter, it’s not important when I go to bed and get X amount of sleep, that’s when my body started to establish its own sleep rhythm.
I didn’t bother with camomile tea, herbal sleep remedies or sleeping pills, I just knew it would sort itself out in time like everything else 
Lorraine
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Trying to work out a routine that works for you is important and sticking to it. even if you don’t feel tired, go to bed at the same time & get up at same time.
Wind down before bed. Don’t stress about not sleeping. Just try & relax. If you’re lay there too long then get up do something then go back and try again.
Listen to music, an audio book - they might help you switch off and drop to sleep.
Good luxk.
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I have been experiencing problems getting to sleep mainly due to the changed sensations on my left side causing a burning tingling feeling and all the thoughts that seem to race into your mind the minute you decide to rest! or sometimes my husbands very loud snoring!
I know from past experience with insomnia that its really important to keep to a good bedtime routine i.e. going to bed and getting up at the same time every day. Not looking at a computer or my phone for at least an hour before going to bed. Not eating for at least 2 hours before going to bed.
Doing the above does help, but you have to stick at it.
Also I have found doing a mindfulness meditation before settling for sleep helps to quiet my brain. (I use Headspace, but there are other Apps). I have also used Self Hypnosis audios from Youtube and had good results (Michael Sealy has a wide range on youtube). I have recently started journaling how I am feeling and all the negative thoughts that inevitably go through our minds at times of stress or ill health. I find it helps to write it all down, especailly if there isn’t someone to tell it to. Afterwards I tear it to shreds as a symbolic way of getting rid of the feelings, I find this helps.
If all that fails and I still can’t sleep, I get up and go downstairs, make a cup of herbal tea (chamomile) and do a sudoku puzzle ( I am not very good at them but it is a great way to stay in the moment and not ruminate). 30 minutes later I am usually yawning and ready to try sleep again.
If I dont get a full night I try to have an hour in the day time as it is really important for healing after stroke to get enough rest.
Hope this helps.
I found this lovely quote online today.
"Healing begins with believing in your own strength.” “Every setback is a setup for a comeback.” “Your body is resilient; trust its ability to heal.” “In the midst of challenges, find the courage to rise.” “Let hope be the light that guides you through darkness.”*
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Hello Rus - You’ve had plenty of suggestions that may help you from Bobbi, Lorraine, Ann and Lizzie.
The one thing that is missing and I am not sure how effective it is, and that is counting sheep 
To explore this a little further, have you worked out why you are waking up at 3/4 o’clock?
Do you go to bed at a set time or do you go to bed when you are tired?
It is my belief that you sleep best when you are tired - after you have had a long hard day. So personally (and I am not a stroke survivor and so things might be different) I would wait until I am feeling tired and I became a night owl and hardly ever went to bed before midnight.
So I would add do something to tire you out - maybe a brain tasking puzzle or read a book (not in bed).
Though I don’t do it as routine, I have a mug of horlicks of warm milk with turmeric to help get a good nights sleep.
I hope from amongst all these suggestions from the team, you will find something that works for you.
Zzzzzzzzzzzz!
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Another thing that helps.
No coffee after 9.00 pm.
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When this used to happen to me. I played on my phone. I downloaded relaxing games and also crosswords. I was at the Edinburgh Military Tattoo at the weekend and for the first time I walker 6000 steps, not did that since before my stroke. I slept like a baby for the whole night. The second day I managed 15000 steps but didnt sleep as well. So I think 6000 i enough for my body atm. Try not to go don the sleeping pill route AS THEY AR incredibly addictive. I look after people in my job who were prescibe them and it took years to get them off them. Try puzzles, your phone, your computer if you have one. Or try Finch is like a self care/relaxation app. its fun and distracting. take care 
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This is helpful and important for getting sleep cycle back x https://www.cci.health.wa.gov.au/~/media/CCI/Mental-Health-Professionals/Sleep/Sleep—Information-Sheets/Sleep-Information-Sheet—04—Sleep-Hygiene.pdf
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Thanks for your comment
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@Russ1 In the early days post stroke my sleep patterns changed and was waking very early then I has been a phase of very sound sleep which was heavenly and definitely improved my stroke symptoms. Some years ago pre stroke I was having problems with anxiety and sleep problems and was advised on a booklet called " An introduction to Coping with Insomnia and sleep problems" By Colin A Espie It’s a series covering different topics. One bit I found helpful was to NOT lie in bed trying to fall asleep. The rule is that after 15mins if you are still awake, get up and do something boring until you feel sleepy tried, then go back to bed. This I have found very helpful over the years. After 15mins you are actually training your brain to stay awake. Do all the other in the kind comments above, avoid phones etc because of blue light, develop a wind down time before bed. On a slightly different topic, but non the less related, avoid unnecessary stress. Sounds obvious but if there are any situations/ relationship issues in your life that are compromising your recovery, stay clear of them. I am actually telling myself this atm because of a personal situation which I 100% know will probably rattle around in my mind and is especially likely to keep me awake at night. Our brains are fragile at the best of times but never more so then after a stroke when we are healing. We must all put ourselves first. That’s not selfish its about valuing oneself. Sweet dreams.
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