sleep problems

[Judy2]

i moved to a new city in April and have been having some sleep issues since then. in the beginning, this looked like waking up a couple of times a night and struggling to fall back asleep.

this past week, i've noticed the following pattern: i'm very busy throughout the day, typically don't have the time for an afternoon nap, but sometimes in the evenings i can't wait any longer and go to bed at 7 or 8, sleep for two hours, wake up ....then obviously can't go back to sleep until later at night. in the mornings it is similar: i wake up at 5 or 6, can't sleep anymore, get up to do things....then feel tired and go back to sleep for another hour or two. i guess the cortisol response is also quite striking every time i do wake up 'prematurely', so even if i am sleepy at 5 am i sort of force myself to get up quickly and do stuff because i am kind of stressed out. stress management is something i have been struggling with for a long time and i can't ever seem to resolve that 

the sleep problems are only enhancing the stress i am experiencing atm and it's a bit of a vicious cycle. sometimes it is impacting how much energy i have to exercise or take care of myself in general, which just isn't ideal.

what can i do to fix this? when i last moved to a new city, i had the exact same problem with the insomnia.

i am getting enough hydration, protein, vitamins, magnesium, etc.

should i just force myself to stop napping and that'll even things out eventually?

Edited May 10 by Judy2

[gettoefl]

Moving to a new city and adopting a new lifestyle does make sleep particularly challenging and it often suffers as a result. In any case, what has worked for me is to have the same bed-time every day (bar some weekend trips or outings when I will roll with what is happening). I sleep at 10pm and arise at 6am and have done this for many years. I am fortunate to enjoy deep quality sleep but I attribute this to a consistent routine. I am not a fan of naps since I would rather be dead tired at bed time - though I do switch into low energy slow mode after 5pm dinner when I pass time doing meditation, reading, scrolling, stretching and streaming. I feel worn out when I go to bed and am almost right away asleep. I enjoy sleeping as it gives me  a good system reset and any body niggles will resolve themselves. My cat usually begins crying as soon as the sun rises which is annoying but I have nearly trained her out of this and if I am therefore awake I will rest peacefully until the alarm goes off. I rate my sleep quality high and feel energized and enthused for the day at hand. Hope some of this may help and wishing you good luck in your new endeavours.

[Judy2]

@gettoefl yes, usually my body works like this, too. it doesn't distinguish between weekdays and weekends - once there's a rhythm, my system just sticks with it every day. 

[gettoefl]

2 hours ago, Judy2 said:

@gettoefl yes, usually my body works like this, too. it doesn't distinguish between weekdays and weekends - once there's a rhythm, my system just sticks with it every day. 

Good. Sticking to it is the key. Even weekends if I sleep late I still get up same time. Body can handle since it has sleep reserves. I really feel that sleep quality mirrors life quality. If you sleep good, life will be good. All else can fluctuate and not be bothersome. Good sleep is the true self care. I know many struggle with this so I sympathise with their plight. I hope you will get it sorted double quick. 

[Judy2]

@No1Here2c do you recommend a specific technique? last time i tried to meditate, i just set a timer on my phone and waited.

[Hojo]

wait until after 9 oclock. Preferably around 10.

I have a weird thing where if I go to bed before 9 I will sleep for 2 hours and wake up and if I sleep after 9 I will stay sleeping.

Like my body power naps instead of sleeping. I will always have very vivid dreams during those 2 hours and wake up hot.

Edited May 10 by Hojo

[Judy2]

6 hours ago, Hojo said:

wait until after 9 oclock. Preferably around 10.

I have a weird thing where if I go to bed before 9 I will sleep for 2 hours and wake up and if I sleep after 9 I will stay sleeping.

Like my body power naps instead of sleeping. I will always have very vivid dreams during those 2 hours and wake up hot.

yes, somehow naps increase the likelihood of having vivid dreams and sleep paralysis....

[Judy2]

okay, thank you for explaining...i will try my best.

[PsychedelicEagle]

Have you tried focusing on sleep hygiene & improving your sleep environment?

• Completely dark room (or as close to that as possible)
• Cool room and mattress temperature
• Eating at most 3h away from sleep; preferably 4h+
• Only use the bed to sleep and have sex
• Avoid screens (or use sunglasses / orange glasses); also configure screens to be dark and reduce blue light
• Etc.

Edited May 11 by PsychedelicEagle

[UnbornTao]

Exercise daily, and maybe quit caffeine.

[No1Here2c]

8 hours ago, Judy2 said:

okay, thank you for explaining...i will try my best.

There is only discipline. Remove this try of your mental framework.

[gettoefl]

Worth a read: https://www.reddit.com/r/immortalists/comments/1tdf6et/maintaining_a_healthy_circadian_rhythm/

[Judy2]

On 11/05/2026 at 8:37 AM, UnbornTao said:

Exercise daily, and maybe quit caffeine.

unfortunately i've conditioned myself to believe i need caffeine to give me energy when i exercise

[Judy2]

On 11/05/2026 at 8:31 AM, PsychedelicEagle said:

Have you tried focusing on sleep hygiene & improving your sleep environment?

• Completely dark room (or as close to that as possible)
• Cool room and mattress temperature
• Eating at most 3h away from sleep; preferably 4h+
• Only use the bed to sleep and have sex
• Avoid screens (or use sunglasses / orange glasses); also configure screens to be dark and reduce blue light
• Etc.

thanks for the list:)

i have a couple of objections to each point but maybe they are irrelevant.

Edited May 15 by Judy2

[Judy2]

@gettoefl thank you:)

[Judy2]

@UnbornTao just out of curiosity, what counts as daily exercise in your books?

i go to the gym on three days a week and jogging on one day, but i need some rest days inbetween. although i'm not completely inactive during these....i still go swimming, cycling, or at the very least for a walk. does that count?

[UnbornTao]

2 hours ago, Judy2 said:

unfortunately i've conditioned myself to believe i need caffeine to give me energy when i exercise

You could also uncondition yourself from that notion. After a few weeks of withdrawal symptoms, your energy levels should be back to normal without the need for the stimulant.

33 minutes ago, Judy2 said:

@UnbornTao just out of curiosity, what counts as daily exercise in your books?

i go to the gym on three days a week and jogging on one day, but i need some rest days inbetween. although i'm not completely inactive during these....i still go swimming, cycling, or at the very least for a walk. does that count?

Yes, that sounds like a good regimen, actually.

[Judy2]

36 minutes ago, UnbornTao said:

You could also uncondition yourself from that notion. After a few weeks of withdrawal symptoms, your energy levels should be back to normal without the need for the stimulant.

aaaah....i'm not sure i want to, for now. but you're technically right:)

[UnbornTao]

Just now, Judy2 said:

aaaah....i'm not sure i want to, for now. but you're technically right:)

Technically correct, the best kind of correct.  

Fair enough.

[Human Mint]

If you're a caffeine sensitive person, meaning your system gets rid of it very slowly, then stop caffeine preferable 12hs before bed. That work for me, but with low doses. If I drink a strong expresso then goodbye sleep!