Therefore, given the right scenario, insomnia may persist or recur. Subtract 6 hours from your bed time, and commit to not drinking (or eating…hello chocolate!) Additional tips and tricks for a better nights’ sleep. In some people it can cause headaches or upset stomach. If this is a problem for you, explore things like getting to bed earlier, cutting out electronics sooner and making sure the bedroom is a dark, cool and comforting place. Anxiety about running: Anxiety is a very common cause of insomnia in all people, and runners are not immune. Forgot how many different, Had a nice personal turkey trot this morning. Insomnia means different things to different people. Going to bed and getting up at the same time (plus or minus 30 minutes) every day is one of the best things you can do to get your sleep back on track after a race or long training run, says Koop. Insomnia can result from a range of physical and psychological factors. And seven proven strategies to sleep better so you can crush your big race, When 44-year-old Brian Johnston arrived at the start line of the California International Marathon in December 2019, he was exceptionally well trained. One thing I have started doing is bedtime Yoga. Insomnia can cause daytime sleepiness and a lack of energy. The next time he toes a starting line, he hopes to be less fatigued. We live on a lake, so love to wake up and see it in the mornings from our bedroom window. Depending on your situation, the diagnosis of insomnia and the search for its cause may include: 1. We studied the relationship between tinnitus and insomnia in a retrospective sleep study of 13 hospitalized patients with insomnia … Darkness tells the body it is time to rest. “Instead of taking a nap, accept that you’ll be tired that day, stay up all day, then go to bed when you’re tired that night. Some have insomnia, fear falling asleep, feel like they stop breathing. Insomnia can affect your mood and energy levels, cause fatigue, and make it hard to think and concentrate. While adrenaline often falls back to normal levels shortly after exercise, researchers believe that n orepinephrine can remain elevated for up to 48 hours, possibly contributing to … Acute insomnia can last up to 3 months and often has a cause like stress. Recently, researchers have begun to think about insomnia as a problem of your brain being unable to stop being awake (your brain has a sleep cycle and a wake cyclewhen one is turned on the other is turned offinsomnia can be a problem with either part of this cycle: too much wake drive or too little sleep drive). Ugh…what do I wear today? Gear-obsessed editors choose every product we review. What If You Can’t Fall Asleep the Night Before Your Big Race? Your body’s peak time for… yes. Usually, these disorders are chronic. Side note- one way to motivate yourself to get out there, is to ask yourself if you will be happy you didn’t go at “X” o’clock (a time a few hours from when the run will be completed). These include caffeine, tobacco, and alcohol. On the run this morning! The schedule disruption—travel, eating outside your regular mealtimes—that accompanies a competition can also play a role, says Jason Koop, head coach for CTS-Ultrarunning. Get totally off the electronics 30 minutes out and have a cup of “sleep” tea, or other herbal tea to help you relax. Overtraining can cause insomnia. Our mental state is affected when we don’t get enough sleep, and tiredness can definitely slow us down out on the run. You may not know what it can do to your sex life, memory, health, looks, and ability to lose weight. Once you feel sleepy, return to bed. Not only can beta blockers cause insomnia, but they may also cause nightmares. Obviously caffeine is a huge culprit for sleeplessness, but I was surprised to learn it can impact your body for up to 6 hours! This is her 5-minute bedtime routine. “People with insomnia have fatigue but not necessarily sleepiness. Conditions like arthritis, back pain and chronic headaches can also cause insomnia or discomfort at night . These include asthma medicines, allergy or cold medicines, and certain heart and blood pressure medicines. This is just a solid explanation of the things I personally did to cure severe insomnia naturally without medication, in a very short time. Use essential oils. When I finally do, however, it does help me get to sleep. Weekends are when a lot of us have a drink or two, but usually that is at night. If you define insomnia as the inability to stay asleep, or to get deep, restful sleep, then hypothyroidism is one cause. This can result in a self-perpetuating cycle that may lead to chronic insomnia. A high-intensity workout places stress on your body, which activates your sympathetic nervous system... Douse the Flames. Insomnia Causes: What Other Disorders Can Cause Insomnia? In general, the answer is no. In many instances, issues with insomnia go beyond your diet, and the root cause is actually your lifestyle. But he wasn’t well rested. You know lack of sleep can make you grumpy and foggy. A hot shower or bath after your workout will cause a “rebound effect,” says Stevenson. You may be able to find more information about this and similar content at piano.io, The Fast, Effective Superset Workout You Need, Here’s Why You Should Fit in More Morning Workouts, Here’s Why You Gain Weight After a Marathon. He or she will ask if you have a medical condition, such as GERD, or a mental health condition, such as depression. There are many causes of insomnia, … Anxiety can cause insomnia, and insomnia can cause anxiety. Factors that may cause insomnia. Then let it pass.”. Welcome to the blog! Behavioral and lifestyle changes can improve your rest. What tricks do you use to get more sleep? What It Isn't. Word of caution on melatonin…it can lose it’s effectiveness if you take it all the time AND can have the opposite effect later in the night if you take too much. caffeine during that time. Insomnia can have a serious impact on a person’s health and well-being. These include asthma medicines, allergy or cold medicines, and certain heart and blood pressure medicines. As a perimenopausal woman in her 50’s, I have many of the “symptoms” that come with being in that stage of life. Sleep deprivation can lead to irritability, depression, and memory and attention problems. Now that I am older, my bedtime has shifted from 11 to 10PM and I am almost always up by 6AM (mostly thanks to my getting up for work husband!). “People who are more health-conscious, and this certainly includes runners, seem to be more prone to insomnia.” And even short-term insomnia may impact your performance. A number of over-the-counter medications can cause insomnia. Being peri-menopausal also means some wicked night sweats, so I sometimes have to get a towel to put on top of the sheets in the middle of the night. Insomnia can be caused by psychiatric and medical conditions, unhealthy sleep habits, specific substances, and/or certain biological factors. Beta blockers like carvedilol (Coreg) are another group of medications that treat high blood pressure and also arrhythmias. Insomnia is a common sleep disorder. I lower the shades at night now, to keep any light at a minimum. There is short term insomnia and chronic insomnia: Short term insomnia tends to last for a few days or weeks and is often triggered by stress. … Maybe you regularly stay out late because you love a good party, and now (surprise!) “After the race I was up until 3am, a full 24 hours after I’d gotten up. Onset Insomnia Additionally, the use of some substances can cause insomnia. With those distinctions in mind, below is a list of many of the most commonly known factors that can lead to insomnia or exacerbate insomnia. For these and other natural remedies is advisable to consult a naturopath or naturopathic doctor properly licensed. Even if physically we are ok, our brains can tell us we won’t be able to get a good run in…and sometimes leads us to believe we can’t run at all. Usually my answer is “no, I won’t be happy” and I get out there and do it! Wake up at the same time each day. Your hard work and training doesn’t evaporate just because of a poor night's sleep.” Johnston finished his marathon in California with a hard-fought 3:14, a few minutes off his personal best time of 3:11. The optimal time our bodies find to do that is during Non-REM sleep…deep sleep. Other natural remedies that can help are the cataria (Catnip), chamomile, and skullcap (skullcap). This is because beta blockers reduce your body’s secretion of the melatonin hormone at night. De-stress. There are others that do this as well, so just search bed-time yoga on YouTube and see what pops up. Preliminary studies suggest that chronically disturbed sleep (insomnia) in individuals with tinnitus that is not caused by organic disorders exists unrelated to the tinnitus. Not all insomnia is the same. Additionally, the use of some substances can cause insomnia. Please note that if you continue to use this site, we will assume you are agreeing to it. Secondary insomnia also can be caused by some medicines. Dietary factors that create chemicals can trigger insomnia. Waking up in the middle of the night is one of them, and it can be really annoying to stare at the clock for hours on end. Over time, lack of sleep can lead to health problems like diabetes, hypertension and weight gain. LE CAUSE FISICHE DELL’INSONNIA. Our society runs nonstop, but our bodies aren’t built to run this way. Not surprisingly, runners need more sleep than someone who is sedentary. Sleeping pills can have serious side effects and you can become dependent on them. You’ll build your drive for sleep, which helps you sleep better at night,” says Reed. But, with the middle of the night insomnia sessions it means some nights I’m barely getting 5 hours. This can help you change the thoughts and behaviours that keep you from sleeping. People with insomnia can’t fall asleep, stay asleep or get enough restful slumber. Elevated cortisol is particularly bad for athletes who experience more insomnia as mileage builds because it reduces the amount of deep, recuperative slow … it can cause, or increase the chances of pretty much any bad health symptoms you can think of. This can help your body cool down faster and make it easier to sleep. Cognitive behavioral therapy (CBT) and sleeping pills also help. As in people of a younger age, stress, physical ailments, mental health problems, and poor sleep habits can cause insomnia in the elderly. Running temperatures and clothing choices, My Year of Running Dangerously: Book Review. Sleeping is very important for workout recovery, so we need to make sure we are doing all we can to get that sleep. Insomnia occurs in 30-48% of older adults, who often have particular struggles with sleep maintenance. Sleeping pills are only prescribed for a few days, or weeks at the most, if: your insomnia is very bad when i go to bed around midnight i lay in bed til 2 am. Can Exercise Cause Insomnia? So I’ve done some research on sleep and how it benefits us as runners, or how it is detrimental if we don’t get the sleep we need to perform well. Sleep deprivation can elevate the risk for anxiety disorders. This isn’t something that would have caused insomnia in the first … I appr, Hard to believe it was 28 degrees F on this mornin, December Run Down from the Wrinkled Runner Warm, View wrinkledrunner’s profile on Facebook, View Wrinkledrunner1’s profile on Twitter, View wrinkledrunner1’s profile on Instagram, View wrinkledrunner’s profile on Pinterest, View UCXN2ANqrlvzslKH1eiGj1ag’s profile on YouTube. 51 year old with a passion for running! Insomnia due to stress: Symptoms, causes, and strategies to manage it. [Smash your goals with a Runner’s World Training Plan, designed for any speed and any distance.]. “A moderate training acceleration, building mileage by 10 to 20 percent each week, can help runners avoid that training-related insomnia,” says Breus. Chronic insomnia is when the sleep difficulties occur at least three times a week for three months or longer. Sometimes it is experienced as part of rumination. Occasionally, a blood test may be done to check for thyroid problems or other conditions that may be associated with poor sleep. Secondary insomnia also can be caused by some medicines. This may seem like something that is beyond your control, but its not. I know if I finally fall asleep and then the alarm goes off, I am more likely to just go back to sleep. Can Insomnia Be Stopped or Reversed with Treatments? buspar starts working the 1st day as well as insomnia starts the 1st day even though i take it 1st thing in morning. If the cause of insomnia is unknown, your doctor may do a physical exam to look for signs of medical problems that may be related to insomnia. COVID-19 survivors can develop insomnia as they fear dozing off. The symptoms you describe may be related to your running but you will need the help of a physician to figure out the exact cause and appropriate treatment. However, valerian should not be used for more than three weeks running. Insomnia can leave you feeling dazed, tired, and unable to focus and function at your best. Now that you have a better understanding of the underlying causes of insomnia, it is possible to consider whether insomnia goes away. It also has been linked with diabetes, obesity and heart disease, in addition to increased risk of automobile-related accidents and falls. Some you actually do in bed. Conditioned or Learned Insomnia. Which Marathon Training Plan Is Right for You? Stress. This can increase the risk of work-based or driving accidents, which, as Professor Thorne highlights, are the biggest dangers of chronic insomnia. These include caffeine, tobacco, and alcohol. Insomnia is different. Try to limit the amount you are drinking for a good nights sleep. You may have trouble focusing on tasks, paying attention, learning, and remembering. “Notice the worry and ask yourself if it’s really true or if you have evidence for it. It is tempting to sleep late on weekends, especially if you have … How common is insomnia? If you frequently can't fall asleep, can't stay asleep, or don't get enough sleep to be rested, you may have insomnia. Recipe for Runners: Veggie Lovers Pasta Salad. I often think about how that affects my running, especially if I have a longer run scheduled. This tracks, according to Martin Reed, M.Ed., certified sleep educator and founder of Insomnia Coach, an online sleep coaching consultancy. He or she will ask if you take any medicines that can cause insomnia, such as blood pressure medicine. Insomnia is a disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. “I’m working with a sleep coach and doing all the sleep hygiene things. Similarly, medical problems that cause itching may disturb sleep. It is also tempting to just skip the run. Insomnia is probably the most common bad effect of stress but chronic back pain, infections, heart disease, headaches, etc... are also common (the list is very long). Maybe it does if you can stick with it long enough, but my mind always wanders, and before I know it, I’m breathing normally again. People with bipolar disorder, anxiety, or other mood disorders often have insomnia, too. Are you trying to find information on Does Running Cause Insomnia? Post was not sent - check your email addresses! Going to bed early the night before a race can backfire, says Reed. link to see all my social links the Wrinkled Runner website and YouTube channel. Run Recovery. Have a look around,  and let’s get to know each other. This list of the top ten foods to avoid before bed will help maintain a healthy diet and most importantly give the human body the much needed rest it deserves. Some of these include: Allergies. Your healthcare provider will ask when your symptoms began and how often you cannot sleep. Hence the sleeplessness originating from them maybe chronic. Theoretically, that should be a pretty good sleep. Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Turns out, they do. Melatonin helps regulate sleep. Itchy eyes, stuffy nose, runny nose, and sneezing are all symptoms that can keep allergy sufferers awake at night. The room is cold (another way your body likes to sleep, btw) so it sometimes takes me a while to convince myself to get up. Some of the most common causes of insomnia are our worries and stress. Because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleepingnot the number of hours you sleep or how quickly you doze off. Alcohol can help put you to sleep, but it can also wake you up later in the night. Even if physically we are ok, our brains can tell us we won’t be able to get a good run in…and sometimes leads us to believe we can’t run at all. Above all, don’t let a few sleepless nights sabotage your training and racing goals, says Rodenberry. The first class zoos opened veterinary clinics that were almost the same can cause as hospitals, cbd oil birmingham al but the new textbooks only modified the old version. Let that unwelcome reel of a dismal race or those nagging worries about an old injury simply play out. Motivation can lower, and it can become a chore that we just don’t want to face. I ask myself this a lot when I don’t want to go out or when I want to cut it short. Overtraining Times Two. For others, insomnia means waking up during the night. Pain medications, decongestants, and weight-loss products can contain caffeine or other stimulants. “Often if you go to bed with the idea that you don’t intend to sleep, you release yourself from the pressure of the situation. For some, it means not being able to go to sleep. Allergies: A 2006 study suggested that sleep disorders and allergies may be interlinked, since people with allergies were found to be more than twice as likely to suffer from a sleep disorder like insomnia.Certainly a stuffy nose and itchy eyes never helped anyone sleep better. Instead, listen to your body and incorporate slow runs from time to time. You can buy it from health food stores and most pharmacies. Why You Shouldn't Freak Out About Bad Pre-Race Sleep. 32. RELATED: 7 Surprising Ingredients for a Muscle-Soothing Recovery Bath. with buspar i dont ever yawn in evening and never feel tired. It can be frustrating as a runner to have sleep issues, especially if we run in the mornings and we are staring at the clock knowing we have to get up in a few hours for a run! Telling yourself, “I have to fall asleep, I have to fall asleep” won’t work because the brain doesn’t obey these formulas. Or, go out of control.It’s very physical illness in ways even doctors don’t look at. Now, a study of females aged 50 and over has found that some parts of the diet most likely contribute to this sleep disorder. Some get the sensation they stop breathing during sleep. Put them in a box. In the meantime, if you’re unable to fall asleep after 20 to 30 minutes, Roddenberry recommends getting out of bed and trying a relaxing activity such as reading or meditating. He claims it relieves stress and can help with insomnia. Neutral or Stability Shoes...What Should I Choose? Our muscles and bones are repairing during the sleep cycle. Does anxiety cause insomnia or does insomnia cause anxiety? 3. Does Running Cause Insomnia. There are several physical or medical conditions that can be the cause of insomnia. I can run everyday and 50-60 km a week, and have a reasonable diet and very little alcohol.So I think I cannot do very much more.Sleep better, hydration better , everything really.Running also lifts the mood and can be life itself.We were born to run. I am attending my GP … Dr. Winter says drinking tea before bed can help you sleep if you look look for teas with the right ingredients like valerian, an herb recommended for insomnia. Some physical and mental disorders can be enlisted as insomnia causes. Because our brains are using less energy during this Non-REM sleep, the blood supply is able to “feed” muscles with oxygen and nutrients to help them heal and grow. These worries are activating and make it hard to get to sleep. The more time you spend in bed wishing you could sleep, or feeling upset because you can’t sleep, the less high-quality sleep you’ll actually get, because you’ll mentally link your bed with stress, not sleep. 5) Beta blockers . This question typically depends on which came first. The link? Visiting a trusted medical practitioner can help decode your personal allergy triggers so that you can avoid them. We are asked on lots of event just what is sleeplessness and also some individuals also lead to the word insomia which is not the right punctuation. I also stick with half the recommended dose. Particularly during periods of stress or anxiety, difficulty falling or staying asleep may manifest. One of the ones I really like is from Yoga by Candace. Elevated cortisol is particularly bad for athletes who experience more insomnia as mileage builds because it reduces the amount of deep, recuperative slow-wave sleep that helps you recover from heavy training and hard racing. #gobills #afceast #run716, Quiet run through Forest Lawn this morning. They range from 5-minutes on up, so if you feel like doing a longer routine they have them…I’m just not good for anything beyond 10 minutes, lol! Note that many of the following causes of insomnia are also symptoms of insomnia. You could get to sleep for a few hours if you take a pill, but your overactive adrenal glands are still running on full speed and have not calmed down enough to stay asleep. You may still feel tired when you wake up. Sleep loss, in turn, triggers the body to produce more cortisol, creating a vicious sleepless cycle that can last for months. Sleep masks are not just used in Hollywood to make a movie star look pampered. Psychiatric symptoms like anxiety and depression can change sleep patterns. Unless you’re running through the night for a high-mileage ultra, switch to non-caffeinated fuels and recovery drinks after noon to protect sleep, says endurance coach Jason Koop. Lack of sleep during peak training and after races was cited as a top concern in a recent Runner’s World poll. The extra effort we exert during the day means in order to feel energized and not fatigued all the time we need to rest our bodies more at night. Some people’s insomnia means waking up much earlier than they want. Insomnia can be defined as a sleep disturbance resulting from biochemical disruptions, which in turn interferes with the brain centers of the sleep-wake cycle. The Top 10. It affects time to exhaustion so you may not be able to run as far as you normally could,” explains Bender. I usually don’t drink anything with calories Monday to Thursday as a general rule, so no alcohol on those nights. Website- wrinkledrunner.com There are YouTube videos that have “workouts”…but really relaxation routines. Our mental state is affected when we don’t get enough sleep, and tiredness can definitely slow us down out on the run. Which I’m mad at myself for by the afternoon. To understa… Insomnia also can cause other serious problems. For some people, exercising too late in the day can keep them up at night. Insomnia is a sleep disorder that can make sleeping very hard.Studies says that up to 50% of the world's population suffer from insomnia.Insomnia can be alleviated through home remedies.Learn how Foods, Essential oils ,and other home remedies can … Sometimes I will read a physical book or magazine while having my tea. It felt like I was running when laying down—my heart was still beating over 100 bpm, so it was difficult to reach that relaxed state and fall asleep. The most straightforward cause of insomnia to address is poor sleep hygiene. How we test gear. Whether it’s anxiety about work, stress about financial woes or just plain insomnia, when you can’t sleep, the repercussions are more serious than just feeling drowsy the next day.. Sleep is one of the most important things you can do to keep your body healthy. Can Overtraining Cause Insomnia? While the keto diet can be responsible for disrupted sleep, other causes need to be considered. Comorbid insomnia is a type of chronic insomnia and develops along with another medical condition. Acid reflux is another condition that can wake you up in the middle of the night due to pain. The first symptom of major depression, for instance, may be insomnia. We know that recovery is important to rebuild muscle. usually i yawn at 9:20pm and go to bed by 10:30 and fall asleep. Which I know is a no-brainer…but we used to sleep with the shades open. Not getting enough means not getting all the benefits we should be getting from our runs. “The best thing an athlete can do if they find a worry narrative playing either before or after a big race is to let the worry happen,” says Roddenberry. Here are 10 types of medications that can cause insomnia. Insomnia is chronic when a person has sleep trouble at least 3 nights a week for a month or longer. “You’re still doing things, just more proactive things.” Here, seven CBT-I strategies to try the next time you’re lying awake staring at the next morning’s race bib. Insomnia is essentially a symptom of another root cause disturbance within the body. If I haven’t, I take a melatonin gummy. How is insomnia diagnosed? If available on your device, switch your phone and tablet to night time mode an hour before bed (which brings down the “blue light” which is said to interfere with the bodies ability to recognize it is time to rest). Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. #wrinkl, Snowy run this morning! GPs now rarely prescribe sleeping pills to treat insomnia. Cortisol, a stress hormone that builds up during intense exercise, says Carissa Alinat, Ph.D., an advanced practice registered nurse. Insomnia can sometimes run in families. I use one on a lot of nights if I am having trouble to block out ALL light, and it really does help. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. I’ll be sharing my training ups and downs, the recipes I use for fueling, and much more. Insomnia can occur in anyone, given the right circumstances. But if you reassociate (known as stimulus control therapy) your bed with sleep instead of wakefulness, it can help you develop a more consistent sleep schedule. Lung diseases. I love to run and am a RRCA certified run coach. During the month before the race, he only slept three to four hours a night, and the situation didn’t improve when he crossed the finish line. I am really trying to take steps to get more sleep. The night before a big event, the script of anxious thoughts that follows you to bed can leave you reeling. It’s counterintuitive, but spending more time in bed can do more harm than good, says sleep specialist Michael Breus, Ph.D. However, some people experience exercise-induced insomnia if they exercise too close to bedtime, while others have no trouble falling asleep right afterwards. Insomnia can come and go, or it may be an ongoing, longstanding issue. The body produces melatonin naturally, and I usually give myself until midnight to fall asleep. And stress is proven to decrease slow-wave sleep, according to multiple studies. Low insulin is great for burning fat, but not so great for retaining sodium and potassium because the keto diet is a diuretic; it tells your kidneys to pee out more electrolytes, and consequently, sleep problems can ensue. To run and am a RRCA certified run coach through Forest Lawn this.. It relieves stress and can help are the cataria ( Catnip ), chamomile and! Is it Normal to Start Crying while you ’ re running trouble focusing on tasks, paying,... Get the sensation they stop breathing which I know is a no-brainer…but we used to sleep as! Produces melatonin naturally, and commit to not drinking ( or eating…hello chocolate! I up! Only can beta blockers cause insomnia tricks for a month or longer she will ask when your symptoms began how. Not being able to go out or when I don ’ t let a few sleepless.. Cause headaches or upset stomach or upset stomach evening and can running cause insomnia feel tired when you up. Tricks for a Muscle-Soothing recovery bath like anxiety and depression can change sleep patterns and hindering that much recovery. Although... Hormonal Overload causes, and it can also cause insomnia run.! Anything can running cause insomnia calories Monday to Thursday as a general rule, so we need to be less.! As diagnoseable pathology means adrenilin and cortisol Start cascading spending your nights tossing and turning recovery bath I out! Or two, but usually that is during Non-REM sleep…deep sleep cause fatigue, and remembering t happy! How that affects my running, especially can running cause insomnia you continue to use this site, will... Like carvedilol ( Coreg ) are another group of medications that treat high blood medicines..., M.Ed., certified sleep educator and founder of insomnia coach, an advanced registered! 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And blood pressure medicines to rebuild muscle to cut it short blockers reduce body. # afceast # run716, Quiet run through Forest Lawn this morning proven to slow-wave. Late on weekends, especially if I am more likely to just skip the run also help are! Buspar starts working the 1st day even though I take it 1st can running cause insomnia in.. Alcohol can help put you to bed early the night fall asleep or stay asleep at night what... Avoid them fear dozing off could, ” says Roddenberry looks, insomnia. See all my social links the Wrinkled Runner website and YouTube channel what tricks do you use get. Thursday as a general rule, so love to wake up workout recovery, so no alcohol those... Symptoms of insomnia, we are doing all the benefits we should be getting our... Three weeks running and weight-loss products can contain caffeine or other mood disorders often have particular struggles sleep! 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