Hello! I was wondering if you have any tips for studying when you have insomnia? My average amount of sleep a night is roughly 3-5 (often broken) hours and when it comes time to study I'm so exhausted I just can't. I've tried meletonin but it doesn't work, and sleeping pills can't be prescribed because of a family history of addiction (not me personally, my uncles). I don't know how to study like this despite having had insomnia for 5 years now. Any advice would be appreciated, thank you!
Improving Your Quality of Sleep for Studying
Just a PSA, people often misuse melatonin and then think that it doesn’t work. You still need to do all the environmental things to help the melatonin set in e.g. closing blinds, no night lights, stop using technology for at least 1 hour prior to sleeping, etc. Have a read of Sleeping Early and Waking Up Early.
Focus on exercising and meditation techniques as well. Research has shown that exercise improves the sleep quality of those with chronic insomnia.
Also, I’m not a sleep scientist by far (I’m sure your GP/sleep doctor has already advised you on treatment/management), but on particularly restless nights I will literally force myself to keep my eyes closed and lie in bed, and force myself to clear my mind repeatedly. I have once tried doing this for two hours straight on a day I stupidly decided to drink coffee at night. Eventually I did fall asleep.
You should also follow the tips I’ve written for people who have to study whilst dealing with sickness (listed here again for convenience):
Studying in the Worst Case Scenarios
Cramming Tips That Actually Work
Catching Up with Your Studies
Dealing with Bad Results
Being Realistic about your Results
Finishing an Assignment While Sick
Thinking Differently to Prevent Stress 1 and 2
Dealing with Guiltiness when You Haven’t Studied
Dealing with Mental Health at University
Studying With Depression
Studying With Anxiety
Studying When You’re Sick
Hope that helps!