Constant urges to nap and trouble getting up afterwards are both common (but in no way definitive) symptoms of depression. Definitely above Lemmy’s pay grade - you need to talk to a doctor/therapist. Absolutely do not take antidepressants without consulting them.

Definitely seek professional help as others have suggested, but in the meantime, try to sleep in increments of about an hour and a half. 7 and a half is a good target. It’ll ensure you wake up out of light sleep and not during deep sleep which is super rough. If you take a nap, an hour to an hour and a half should be the max. Anything beyond that will have you groggy for a while.

I like short coffee naps. It makes it really easy to get up afterwards. I’d only recommend it if you are able to fall asleep almost instantly though.

Basically you chug a cup of coffee and then nap, setting an alarm for 20-30m. Once you get woken up the coffee will be mostly in your system and you’ll feel really refreshed.

Consider a sleep study. I found out I have sleep apnea this way, and did a follow up study with a CPAP machine where I just felt 100x better rested than usual. Ask your doctor for a referral.

I was in similar situation, where I would sleep off daytime, then it messed up my sleep schedule for years. I got better once I realized that I am a zombie in that state. I advise going for a walk. Try to go a bit further every day. Just stop outside, it’s funny to go home instantly, so have to walk for a minute. The this has two benefits - cardio on fresh air is good for physical health and makes you tired for the night, and for me it brought relief from mental pressure and gave space that I am safe to think about difficult stuff. There is something in act of moving that help with the head. It’s also nice anchor - you are in control of his much you walk, where you walk, just do it, like guy from memes.

Be kind to yourself <3

If you’re struggling heavily with depression, you should definitely speak to your doctor. Antidepressants are a great measure to make things a bit more manageable while you get things back on track, get therapy, etc.

The napping during the day is almost certainly feeding back into worse night time sleep, which makes you need daytime naps, etc. I would do everything in your power to not only stop taking daytime naps, but also to establish a consistent sleep routine and bedtime ritual. You can essentially train your body to know it is bedtime, and a bedtime routine goes a long way with that. Pick a time you’re going to go to sleep every day (including weekends) and a time you’re going to wake up (and be awake) every day, including weekends. Treat them as law (within reason) and you should find it easier and easier to feel sleepy and get to sleep.

Consider using a sleep app (like sleep for android). It tracks your motion while you sleep, and can detect (roughly) your sleep cycles, as well as when you’re awake. If you set an alarm with a “smart period”(which you decide upon, mine is half an hour) for the time you have decided to wake you up, it will track your position in your sleep cycle and try to wake you up when you’re at your lightest sleep, which improves how easy it is to wake up and feel rested.

I know everyone always says “no screens before bed” but like yeah, actually try to get away from screens before bed. Most things we do on screens are very stimulating, which keeps your brain in a more awake, alert state. If you “switch off” an hour before your decided upon bedtime, and go about your bedtime routine, you may find sleep comes a lot easier.

Something that helps me a lot as well with sleep is something I learned from an ex-army chap. While you’re lying down to sleep, find your comfortable position, and then, starting with your tongue (which is actually the most important to focus on in my experience) relax each muscle one by one. I find if I don’t think about it, my tongue will be basically glued to the roof of my mouth and under pressure. Relax your tongue, then your eyes, your brow, cheeks, face, mouth/lips, neck, shoulders, upper arms, lower arms, hands and fingers, your chest and back, then your lower back, unclench your butt (crass but necessary), your upper legs, lower legs, and feet. As you relax each one, just take inventory and make sure the ones you already relaxed are still relaxed, especially your tongue. If you’re finding it hard to “manually” relax a muscle, tense it really hard for 5-10 seconds and then release, it should be easier to just let it relax. This technique is fucking magic I swear to you.

Best of luck to you, internet stranger, and good luck with your mental health journey.

I have a sleep disorder. I can no longer nap, have alcohol (at all), caffeine after 9am, and so on.

I also love napping and have napped my entire life when possible until recently.

Since I can’t nap anymore without ruining my sleep I now sit or lay quietly with my eyes closed and just rest. I set an alarm for 5-10 minutes and snooze for a few minutes over and over until I “get up”. I never really fall asleep so (reluctantly) ending this rest period is not that hard.

This doesn’t give you that same rested feeling but I can destress, lower anxiety, and so on. This absolutely has led to me sleeping more deeply at night, getting drowsy before bed, etc.

A little like meditation but mostly just taking a break.

I don’t have advice, but I hear you, I see you, and I love you. ❤️

Read up on sleep cycles and how long your body likes to nap! If you wake up from deep sleep you are groggy for a long time after.

I routinely get hammered till late but as long as I sleep 3, 4.5, 6 hours specifically, I’m fine. Even if I have 4 hours ahead of me, I wake myself up after 3 to snooze and not go into a deep sleep.

There’s a similar timing for naps.

Edit: I’m 35, that probably matters in context

If you are looking for a scientific approach try listening to Andrew Huberman’s 6-part series all about sleep with Dr Matt Walker.

Link to episode 1 on youtube, its also on Spotify: https://www.youtube.com/watch?v=-OBCwiPPfEU

Huberman’s Sleep Toolkit: https://www.hubermanlab.com/newsletter/toolkit-for-sleep

I’m not an expert, but I think you should consider talking with a therapist about it. Talking to someone can be a great way to work through things and feel better. They can offer a listening ear and different perspectives.

Regarding the sleep, consistency is quite important. Your body operates on a biological schedule and is important to your health. During the day try spending some time outdoors, normalize your meals times and limit coffee in the afternoon. Also avoid all-nighter and at late night reduce lighting and (this one is hard for me too) avoiding to use electronic devices (phone, pc, tv, ecc) during bed time.

Try to time your naps so that you are waking up at the correct part of your sleep cycle… I think the average time of a full cycle is ~90 min for most people, so if you set an alarm for 1.5 or 3 hours (or any other increment of 90 min) it shouldn’t feel as bad to wake up.

Same thing goes for sleeping at night as well.

Are you on any medication?

I ask because SSRIs completely paralyzed me and made me sleep a lot.

Have you tried any sleeping meds? Or at least sleeping tea?

Are you familiar with the sleeping cycles? If you wake up during the wrong part you’ll feel like trash. You can set an alarm to avoid that. There’s also devices that can detect when you fall asleep and then take care of that for you.

Further, how’s your sleep hygiene? Ear plugs? Good curtains? Blue light filter on your phone?

It can also help to do a lot of sport. And I mean 2 or 3 times a day. And if your rythm is screwed just skip a night.

Further you’ll want focus on reducing anxiety and working on mental health. I can recommend mindfulness.

When I started having trouble sleeping because of work/stress I was able to commute to work by bicycle, which ended up being a 1h 25m ish ride most days. Cured my stress, got me ready for the day and as soon as i shut my eyes i was fast asleep.

I aso cut way down on alcohol to the weekends or 1 night a week.

Now im living a wayyyyyyy less stressful lifestyle & so my exercise routine is nothing, so sometimes I have an edible and doze right off.

Most days though, we sleep 6.5hrs, wake up, morning routine, a couple hours of work, then lunch/siesta (1.5, 2hrs), evening work & then home for bed.

Also have battled depression so there is a myriad of choices you can make, but routines definitely help.