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Sleep
Problems sleeping
Originally Published: November 05, 1993 ~ Last Updated / Reviewed on: October 08, 2004
 

Dear Alice,

I have what I consider an unusual problem. Maybe it's not unusual in its nature, but definitely its scope. I'm having problems sleeping, and as a result, I often oversleep, missing classes. When it comes time for bed, I am never tired, so I get into bed and read. This helps me fall asleep, but by this time, it's usually around 3 or 4 in the morning (I rarely get into bed before 1). I have trouble waking up before 12 noon. When I don't have classes (three days of the week), I go to sleep late and get up late, so I think this may be contributing. Everyone else I hang out with on the weekends does this, but has no problem re-adjusting to a normal work week schedule. I think it may be at least partially stress-related (I'm taking 17 points, am actively participating in two student organizations, and working ten hours a week), but there's really nothing I can cut back on. I've tried re-organizing my schedule, but nothing seems to help. I've tried several alarm clocks, but none of them wake me up. Half the time I feel like I have nothing to do and I'm totally free, but the other half I feel like the world is closing in and there's just too much to do. Additionally, it's hard for me to do work unless I have a definite close deadline by which the work MUST be done, and as a result of that, I usually leave things until the last minute, at which point they get done, but not as well as they could. So essentially, I have two problems. a)Figuring out how to re-adjust my time so I can sleep during the week, and b) figuring out how to motivate myself to do work in advance. The second problem is, I think, due to the fact that I often underestimate the amount of work I'll have to do for a particular assignment because I have VERY high self-esteem and I've convinced myself that there's nothing I can't do in a limited amount of time. Except that when I get around to doing the work, it doesn't happen that way. However, I can't seem to un-convince myself of this, even though I recognize it as a problem. I've always been the over-achiever of my family, and I think I may have convinced myself that this is true too much, to the degree that subconsciously I feel that I don't have to do the work that everyone else does. Can you offer any suggestions?

Signed,
Troubled

 

Dear Troubled,

You sound really stressed out! Alice thinks both your problems — a) readjusting your internal time clock; and, b) fighting your procrastination — are integrally linked. You might want to sign up for the stress reduction seminars offered by Alice!, Columbia University's Health Education Program. Call x4-5453 for a schedule and to sign up.

In the meantime, here are a few things you can do to help use your time more effectively:

  • Reduce caffeine and sugar intake at night. Both act as stimulants, and the sugar can also make it difficult to get up in the morning.
  • Try using an alarm clock to remind you to GO to sleep. It is very important that you get enough sleep at night to get you through the next day.
  • Procrastination itself is stressful. Whatever you want to do tomorrow, try to do it today; whatever you want to do today, do it now.
  • Allow extra time for everything you have to do. If you think an assignment will take one hour, make sure you leave 1 1/2 to 2 hours to complete it. That way, you'll have extra time instead of being time pressured.
  • Say "NO!" to extra projects. If you don't volunteer to do that task for your organizations, someone else will! Saying no to projects that you don't have the time or energy for takes practice, self-respect, and a belief that everyone, everyday deserves time for themselves.
  • Make friends with non-stressed people. Nothing can promote anxiety faster than associating with other stressed-out people.
  • Check your breathing. Remember to breathe. Deep breathing helps to relax your entire body and reduce muscle tension.
  • Become more flexible. Some things are worth NOT doing perfectly, and some issues are well to compromise upon, whereas others are clearly priorities.
  • Allow yourself time — everyday — for privacy, quiet, and introspection.
  • If an especially "unpleasant" task faces you, get it over with early in the day. The rest of your day can then be less anxious. Do your most laborious homework assignment FIRST.

If your problems still persist, try an appointment at Counseling and Psychological Services (CPS) by dialing x4-2468. They have specialists in procrastination and work blocks. Outside of Columbia, you can contact one of the following organizations for a referral to a professional:

American Psychological Association
National Association of Social Workers
American Psychiatric Association
Alice

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