topic Insomnia.. any tips?? in Anxiety

Insomnia.. any tips??

Myles5 — Thu, 21 Dec 2017 08:47:57 GMT

Hi guys. I'm sure there will be a few that can relate.

Im a 24yo male in Melbourne, And have been suffering from chronic anxiety for the last 2 years. And one of the biggest killers for me is the insomnia. It seems to be getting worse too.

It is a bad cycle, I can't sleep because I'm anxious, and when I don't sleep the symptoms of anxiety and the dizziness are much worse.

I feel that my lack of sleep every night is preventing me from getting any better and I just want to sort it out.

A common night for me is lay there for 2-3 hours trying to get to sleep, then once I'm asleep waking up every hour or so with bad anxiety in the middle of the night. I try to tire myself out during the day physically but I can just never seem to feel tired. It is so frustrating, I get more anxious as it gets later in the day as I know I will have to go to bed soon.

I have been taking medication for the last 6 weeks. But have had the same sleep problems long before taking medication so I know it's not that

if anyone has any advice or can share on their experience that would be greatly appreciated

thanks

myles

Insomnia.. any tips??

azarrah — Thu, 21 Dec 2017 12:16:37 GMT

Hi Myles, I'm sure many of us here can understand what you're experiencing. I certainly can. I want to add that it does get better - don't despair! It will just take time 🙂

I sometimes found that as I lay in bed, my heart would begin to race, my chest would constrict, and I'd feel as though my whole body was shaking. As my body tried to drop off to sleep in this state, I would honestly feel like I was dying. It was horrible. Other times I would just have a really fast heartbeat, and, although I felt tired, I too would lie there for hours on end, waiting to go to sleep. So I very much sympathise, is what I'm saying.

With that kind of mindset, you're not likely to have good, healthy sleep, even after you've fallen asleep. Here are a few things that helped me.

Do you have a bedtime routine? It doesn't have to be really fancy, but a few "signposts" can be helpful. I think it's important to make them enjoyable, as well. For example, before I go to bed, I drink green tea. Even on the days I was afraid to sleep, I looked forward to the tea. I find tea pretty relaxing in general, but it can really be whatever you want. Turning off screens is easier said than done, but don't do anything harrowing or particularly engaging in the hour before bed. Keep your mind occupied, but not stressed!

Also, if you're having a bad night, I've found it useful to get out of bed totally - even out of the room, if you can - and kind of start again. As in, do something else entirely. Try reading a book, doing some sketching, having a snack, whatever you like that's peaceful. Don't turn on any super bright lights, but don't walk around in the dark, either. Don't think about going back to bed. Just focus on what you're doing at the time. Wait for the feeling of "I'm tired" to come back, then calmly make your way back to bed and try again. I remember before two of my finals last semester, I was so terrified that I didn't sleep all night. At 4 or 5am, I decided sleep was hopeless, so I got up and made mind maps instead. Lo and behold, after about 20 minutes, I was ready to sleep and I got a few hours' rest before the exam. This strategy might work for you, too.

Good luck! And I hope you have a good night 🙂

Insomnia.. any tips??

BballJ — Thu, 21 Dec 2017 14:07:46 GMT

Hi Myles5,

I can't say I have had insomnia but have struggled to sleep when my anxiety was at its peak, especially waking up in the middle of the night with my anxiety spiking through the roof. Is there any particular worries that are making you stay up during the night, is something constantly on your mind? Or is just a mixture of things and you just cannot sleep?

Is the medication for the sleeping or more for the anxiety? One thing I would recommend is maybe speaking to a psychologist, they will be able to help you understand your anxiety and hopefully help alleviate it so you can try to get better sleep.

My best for you,

Jay

Insomnia.. any tips??

smallwolf — Thu, 21 Dec 2017 14:32:24 GMT

Just too add to Jay's response...

Havr you tried sleep related meditations? Relax melodies has one that I am trying now. Might help you also.

Yes. It is past midnight and I am still awake. I will let you know how it goes in the morning.

Insomnia.. any tips??

Tasa83 — Thu, 21 Dec 2017 18:00:36 GMT

Hi Myles,

as I type this it is 5am. My name is Tasa and I’m an insomniac.

i have trouble falling asleep and always have. I have tried everything. I stopped fighting it and let my racing thoughts race on and watch the sun come up, then sleep most of the day.

I have been taking some pills to help me sleep but they still take hours and make me so groggy the next day.

If I have done lots during the day, avoided napping and put myself in bed in a totally dark room with no tv or distractions and play some soft music (without words so jazz or classical) and try some grounding exercises; sometimes I can manage to get to sleep by 2am with those tricks. But only sometimes.

I’m sorry I can’t be of more help. I know that if I have to wale early I am so anxious about needing to sleep that I cant.

Sadly I have no advice. But I’m always awake if you need a night owl chat buddy, haha.

I hope you can find some answers here.

Tasa

Insomnia.. any tips??

smallwolf — Thu, 21 Dec 2017 21:25:46 GMT

The sleep meditation worked for me. I think it works by forcing you to think about the now, focusing on the now, not the past or future and by focusing on your breathing. In essence, you go to sleep on an empty mind. Will try again a few more times to make sure this is not a one off occasion.

Insomnia.. any tips??

Myles5 — Thu, 21 Dec 2017 23:21:48 GMT

Thank you so much for those tips. I will give them a go. I do hope it does get better it just seems at he moment that it will never end. I do go to bed and get up at a regular time, I have moved all screens out of my room and try to cut off screen time before bed.

you are right that is hard but, in a way I find it gets my mind off things. If i just lay there trying to sleep and get bored my mind tends to wonder off into strange thoughts bringing on panic

Insomnia.. any tips??

Myles5 — Thu, 21 Dec 2017 23:24:56 GMT

Hi Jay. I find I have a lot of mixed random thoughts racing around, but as the night goes on I start to stress really bad over not sleeping, and all my commitments the next day. And how bad it is going to be if I don't get some sleep tonight.

the meds I'm on are for anxiety, but are supposed to have a sedative effect to help with sleep. Have been seeing a psychologist the last 6 months

thanks

Insomnia.. any tips??

Myles5 — Fri, 22 Dec 2017 01:23:22 GMT

Havnt really tried sleep meditations, tried short meditations but I really struggle with it can't stop my mind wondering

Insomnia.. any tips??

smallwolf — Fri, 22 Dec 2017 04:02:59 GMT

Based on a single test case... My psych. recommended "relax melodies" to me. The application allow layering sounds on top of each other but also includes meditations. Last night was the first time I tried sleep meditation. It can be downloaded for free so you are not having to fork out any monies.

The reason my psych. wanted me to use this application was that my mind has many thoughts racing through it at any time and wanted me to slow down and as far as sleep is concerned as a way of getting these thoughts out of my head.

Its just a suggestion, nothing more.

Insomnia.. any tips??

BballJ — Mon, 08 Jan 2018 11:49:16 GMT

Hi Myles5,

How have you been since you last posted?

My best,

Jay

Insomnia.. any tips??

hairclip — Thu, 18 Jan 2018 09:38:21 GMT

Hi Myles5,

I have the same problem, I've tried medications and it hasn't helped. So far I find it helpful to quit caffeine for the time being. If you MUST have caffeine, don't have it after 11pm. I've found establishing a regular bed time is pretty helpful (not 100% effective though).

I find listening to podcasts to be effective as well, the more boring and monotone it is the better it is. However, don't try any podcasts that could make you anxious (e.g: murder, history, mystery etc)

Hope this helps

All the best 🙂

Insomnia.. any tips??

Blythe — Thu, 18 Jan 2018 09:55:51 GMT

I have experienced terrible insomnia in the past - my absolute saviour has been Harry Potter audiobooks read by Stephen Fry - there's something about the timbre of his voice that helps so much. I have the audiobooks on an old school iPod so there's no screen or internet temptation. If I wake in the middle of the night and feel my brain try to click into panic/anxiety mode, I pop the headphones back in and generally, it interrupts that anxiety cycle enough that I can get back to sleep. The audiobooks have really helped me so much. My other tip is to not have a clock in your room. You can download an audiobook for free on Audible so it might be worth a try.

Insomnia.. any tips??

Ggrand — Thu, 18 Jan 2018 10:08:05 GMT

Hello Myles5 and everyone else,

When my depression and anxiety hit me hard, I go days without sleep, then of course MH hits harder still. What I do is I first do guided meditation, followed by relaxation mindfulness music, I'm not saying it works all the time or will work for anyone, but it does sometimes works for me.

I haven't tried the audio books but I definitely give them a try . thank you all for your great posts.

Kindness only,

Karen

Insomnia.. any tips??

smallwolf — Thu, 01 Feb 2018 04:51:19 GMT

I'm with Karen on the meditation and other exercises. I use relax melodies. The only comment I will make on guided meditations is (1) need to be open to some of the suggestions in the meditation and (2) you have to like the voice speaking to you. I tried a couple of the apps and could not get past the voice. I noticed in a previous post a mention of Steven Fry's voice. Might seem minor but can have a big effect on the success or otherwise of a meditation. And I will always do these meditations every night before sleep.

Not a salesman, but they also have a meditation for insomnia.

Insomnia.. any tips??

Ggrand — Thu, 01 Feb 2018 07:14:05 GMT

Hello smallwolf, and everyone,

I found a new app, it's called insight timer,

It has lots, and I mean lots of different meditation for just about everything, it also has lots of relaxation mindfulness music to select from.

I like the app as it's an all in one app, Has anyone tried this app, if so what do you think of it.

Kindness only,

Grandy.