I can't sleep at night, struggling to fall or stay asleep.
The partner was great.
no
Hello my name is Lisa, how are you today?
assistant
Question
Hi, I'm Megan. I'm just looking for some help really, I've been feeling down for a while and it's affecting my sleep. I feel tired during the day but cant fall or stay asleep at night.
user
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Hi Megan, sorry to hear you are feeling down. And having trouble falling asleep is something I go through from time to time, I'll share some tips I have if you like.
assistant
Self-disclosure
That would be great, I'd appreciate some tips. Nice to know other people are in the same boat.
user
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Just curious how long have you been feeling down? And did you sleep okay before that?
assistant
Question
I think it's probably been around 6 months, but nothing that I can think triggered it. I have always had some problems with sleeping but it's never been this bad.
user
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Okay so it sounds like your trouble sleeping has gotten worse since you started feeling low, and it's affecting your energy during the day then? Am I understanding you right?
assistant
Restatement or Paraphrasing
That's exactly it, yes.
user
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Here are some things I do....no coffee after noon...
assistant
Providing Suggestions
Okay, I drink a lot of coffee so that's definitely something I'll try.
user
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I exercise in the morning if I can, for me that's a walk, I always sleep better on days I walk....
assistant
Providing Suggestions
Okay sure, I work in a desk job so I reckon moving around and getting out could help.
user
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I LOVE coffee....had to wean myself back to maximum 3 cups in the morning though Is your room quite dark? I got light blocking curtains....seems to help
assistant
Self-disclosure,Question,Providing Suggestions
Yeah at the moment I'm on around 6 cups a day so I'll cut it to 5 for a while then go from there. My room is dark, I have black out blinds.
user
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Okay sounds good :) I use this podcast that has this guy with such a relaxing voice, doing guided sleep meditations, it's called Tracks to Relax there's a premium option but the free is just fine
assistant
Providing Suggestions,Information
Thanks for the suggestion, sometimes I listen to ASMR on youtube so I'm always looking for new things to listen to whilst falling asleep. I'll go for the free version.
user
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whats ASMR?
assistant
Question
It's relaxing whispering, usually speaking or noises using objects. I find it very relaxing.
user
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hmm I"ll have to check that out!
assistant
Others
I think it helps me (usually), although not enough over the last few months unfortunately.
user
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Have you spoken to your doctor about your low mood?
assistant
Question
Your tips have been helpful though I will definitely try to reduce the coffees and walk more. I have talked to my doctor about it but not for a while, maybe I should make an appointment.
user
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It's really tough not sleeping and then being low energy all day, but I know you can get on top of it. There's good info online too if you google "sleep hygeine"
assistant
Affirmation and Reassurance
I'll try that after this chat, thanks
user
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YOu're very welcome it's been a pleasure chatting with you
assistant
Others
It's been really helpful, thanks again for your help.
user
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