It’s 2:20 AM here, I haven’t slept well for two nights, and tonight seems sleepless too. I’m trying hard to sleep as I did on previous nights but can’t. I’m exhausted, slightly ill, constantly having migraines, and no one in my family takes me seriously, not even my mother. I just burst into tears because my sister is making noise on purpose. I’m 16, Christmas is in three days, I need to get up early today to see my boyfriend, and I’m losing it. My eyes, head, and neck are in pain. What should I do?
I’m sorry to hear about your troubles. Can you share more about your life? Your sleep quality directly impacts your life. Try putting away your phone two hours before bedtime and relax in your room with all lights off. Learn breathing exercises and stretches, and have a routine to wind down. Don’t do stressful activities before bed like exercising, eating, or having intense emotional conversations. Your body should be cool before sleep, so avoid hot showers right before bed. Consider a sleep mask and silicone earplugs. Try to sleep at the same time every night. Avoid drugs or supplements as they can stop working or be addictive. Relaxing is key for sleep. If needed, talk seriously with your mother about how crucial sleep is for your mental and physical health and ask for her support to reduce noise.
@Remy
I usually sleep a lot with no issues. This sleeplessness just started suddenly.
Quirin said:
@Remy
I usually sleep a lot with no issues. This sleeplessness just started suddenly.
Restless nights happen sometimes. Besides my earlier advice, consider taking naps during the day to catch up on sleep. It’s not a long-term fix, but it can help. And get off your phone!
@Remy
I’m waiting for the painkillers to work
Not sure about the migraines, but a trick from my childhood was to count down slowly from 100, focusing on each number.
Taylor said:
Not sure about the migraines, but a trick from my childhood was to count down slowly from 100, focusing on each number.
Thanks, I’ll try that now.
Taylor said:
Not sure about the migraines, but a trick from my childhood was to count down slowly from 100, focusing on each number.
When I can’t sleep, I count from 1 to 100 quickly to stop my mind from racing, repeating until I fall asleep.
Taylor said:
Not sure about the migraines, but a trick from my childhood was to count down slowly from 100, focusing on each number.
We added two deep breaths between each number. It helps regulate breathing and clears the mind.
Have you tried a white noise machine?
Adi said:
Have you tried a white noise machine?
My mom gets angry if it’s not silent in the bedroom
Adi said:
Have you tried a white noise machine?
My mom gets angry if it’s not silent in the bedroom
I tried using a fan for white noise last night, but it didn’t help.
Adi said:
Have you tried a white noise machine?
My mom gets angry if it’s not silent in the bedroom
Do you not have your own room?
If you’re struggling to sleep, try getting out of bed and doing something calming like reading or meditating for 15-30 minutes. If you have melatonin, it might be worth a try if you don’t have plans early the next day. Also, try box breathing. Get comfortable, focus on breathing in and out slowly, and repeat. Find a rhythm that feels natural.
@Dane
I tried that before my sister started playing games loudly. I’ll try again when my headache eases.
Quirin said:
@Dane
I tried that before my sister started playing games loudly. I’ll try again when my headache eases.
If you have earbuds, they might help play some white noise to drown out the game sounds.
I use a form of meditation to fall asleep. I imagine doing something mundane, like walking to the store, but at real-life speed. It’s hard to keep the pace slow, and it tires me out quickly.
For your migraine, besides medicine, try lying on your side with a pillow under your head and one on top. Place your arms upward, under the bottom and over the top pillow, creating pressure against the sides of your head. It helps relieve pain by reducing stress on the blood vessels outside your skull.
There’s also a meditation technique where you focus on relaxing each part of your body, starting from the top and moving down. Relax each part more deeply as you count down from ten to zero, breathing deeply between numbers.
Try a free sleep story. One I use is called Nothing Much Happens.