Regulating sleep

Hi everyone,

so im new here and pardon the grammar in advance.

my story is a long one but is for another time as i get comfortable on here as an outlet to you. i spent Christmas eve alone sleeping during the day and drinking a little. I haven't eaten anything really good which isn't good i know. I really want to enjoy the day which does help me through depression but dont have the will power to regulate my sleep accordingly so i can go outside. instead its easier to lye in bed or the couch and waist away my free time. I am really down and at my worst with my thoughts when I am alone.

Can anyone relate with me and have suggestions on how i can sleep regularly?

Merry Christmas

For me, making sure I get dressed every day is a big deal. Sounds strange, but if I stay in my pj's and 'nod off' whenever, I have a lousy day and getting back on track is hard.

I heard that keeping the bedroom uncluttered would help, and for me, it does. Finding a nice scent, either as a room freshener or linen spray has been helpful too. I usually try to find lavender scented things as it is relaxing.

I keep the lights on throughout the house until "my" sunset time, then start turning them off a little at a time (especially helpful this time of year). I also use a full spectrum light in a special lamp.

I have sort of a 'ritual'. Tea around 4pm, then supper, then around 8:30 I put on my pj's. Just before bed I brush my teeth and my hair. I try to maintain this schedule as much as possible. If I can't fall right to sleep (usually it's hunger that keeps me 'fitful') I get up and drink a glass of milk.

I do NOT allow myself to nap during the day, as this will mess up my schedule. I might lay down on the sofa, just to rest, but not nap.

I also have a sound machine to help keep my mind from racing. It might be helpful to you.

Hope you find something that helps.

I do think that "rituals" before going to bed are good to go to sleep in certain schedule.
I like having some warm drink before going to bed, warming the bed with my cat and maybe watching some TV...this last part is not that good I know...so quit all those lights that don't help with our natural sleeping patterns. I also find that dim lights make me very sleepy too.

Try to sleep in your bed, that can put you in a resting mood. Sometimes when I sleep on the couch it's not comfortable and you might get accustomed to it. I had a friend that slept in his couch for years and stopped sleeping in his bed, that affected the quality of his sleep and muscular aches started to appear.

I hope you can rest better!