Anxiety and Insomnia, need some help

[Matty85]

Hi, my name is Matt and this is my first post. I have suffered from anxiety and depression since my late teens, I am in my late 20's now. My anxiety tends to come and go and generally I manage it fairly well, however, ever few years I have what I would call a major episode that hangs around for weeks or a few months. Usually I concentrate on one particular thing and constantly have thoughts about how it will never leave, and then I have anxiety about being stuck in that particular headspace for the rest of my life. This also causes me to become depressed. 

About a month ago after a big night of drinking I had a large anxiety episode. (Im not a big drinker these days, but at times when I am doing really well and in a good headspace, I find myself drinking more and partying hard, which usually brings on the anxiety episodes). Whilst trying to get to sleep I had a rather large anxiety attack about not getting to sleep. Since then I have had mild to strong anxiety whenever I think about sleep and whether or not I will fall asleep at night. When trying to go to sleep I tend to find myself dozing off and I become self aware that I am falling asleep and instantly wake myself up. This can happen a few times as Im trying to get off to sleep, and each time it happens my anxiety increases. As my anxiety increases I begin to stress that I wont fall asleep and I will be a mess for work the next day. I also get anxious that the next night I will have the same battle again, and again for the rest of my life. Whilst doing my day to day work or socialising I also become aware of my anxiety and start to stress about whether I will sleep that night.

I went and spoke to my Dr about this and she has put me back on an antidepressant

which I have taken in the past. She also prescribed me some sleeping tablets to help me get my sleep pattern back. I started on the antidepressant about a month ago and I feel it is slowly starting to kick in. I have taken the sleeping tablet a few times that I have needed to doze off so I will be right for work the next day, however, I am reluctant to take them regularly as I don't want to be dependant on pills to sleep. 

I was wondering if anyone else has experienced similar symptoms and could offer any tips or insight into moving past this battle I am having. I am about to go on an overseas holiday in a week and don't want to be stressing about sleep instead of enjoying myself. 

SIMILAR THREADS

Anxiety after night out drinking?

Anxiety and drinking alcohol

Drinking anxiety

Anxiety and alcohol equals despair

Anxiety, depression and alcohol

[Neil_1]

Hi there Matt

Welcome to Beyond Blue and thanx heaps for coming here and providing your post.

As you know, sleep can be a difficult thing.  I’m experiencing something reasonably similar as well.

I’ve spoken to my psyche about it – and she knows that I am very much into fitness and exercise;  she provided me with a suggestion that I’m going to start doing (however, this may not suit everyone – as I don’t know pretty much anything about you, but hey, I’ll say it anyway).  I’m going to be setting my alarm for say around 5:40am and to get up then;  grab our dog and head off for a walk at that time;  go for around 40-45 minutes.

Firstly, the exercise is a great thing to do.

Secondly, the dog is happy as well.

Thirdly, it’ll help reduce the old beer tummy (in my case);  &

Fourthly and very importantly, getting up and doing some early morning exercise, hopefully should get me just that little bit more tired of an evening and when it comes to sleep time, hopefully I’ll be just that little bit more ‘worn out’ and sleep will happen a bit easier.

Just a thought – and as you’ve seen, there are a few other threads that you can click on, attached to your original post for you to check out for other responses.

Kind regards

Neil

[Matty85]

Thanks for the reply Neil. I am very much into fitness myself, I also have a fairly clean diet. I would love to be able to go to the gym of a morning but unfortunately I have to be up by 5am for work so it doesn't really fit into my time schedule. But I do go to the gym every night and I do find that it helps a lot. It definitely helps to burn away some the anxious thoughts that creep into my mind. 

I appreciate you taking the time to reply.

Matt

[Beltane]

I've had this EXACT problem for like 10 years on and off, as I have severe anxiety too. I totally get what you mean when you say you become anxious about the sleep- Id lie there having mini panic attacks while watching the clock going "oh God it's 1am and I need to be up at 5 and I'm still not asleep". I get nauseous when I don't sleep enough so it just became this utter obsession.

worst part was, if I could just get a couple of nights of good sleep Id then get over that ajxiety and be able to sleep for a few weeks. Then something would trigger a sleepless night and BAM weeks of insomnia.

as you know I'm sure, the chemical imbalance in an anxious/ deoressed persons brain triggers either insomnia or hypersomnia (too much sleep). And the anxious/ deoressed feelings and thoughts only make it worse. That's where the meds come in.

did your med help you sleep last time you were on it? If not, would you consider asking for a different one? The idea is that an antideoressant reduces the anxiety and depression, which improves the sleep. But there are particular antidepressants that realy help sleep- I was on one for years, took it at night. Amazing 8 hours sleep. Now I'm on an antipsychotic and it is even better- best nights sleep, and my anxiety is GONE. Point is, the right drug should help ALL your depression/ anxiety synptoms really well.

in the meantime, I used to get my iPhone/ iPad whatever and listen to music. I'd pick classical music as I like it, find it relaxing, and I appreciate its intricacy. I'd focus on the music so much Id forget about the anxiety. Next thing I knew, it was morning and Id skept :-p. Also, practice "sleep hygiene". towards the time you go to bed, use the lowest lighting possible, turn off tv's and electronics, focus on music or a book by soft light. Try to get lots of sunlight in the morning to reset your body clock, and ask your doctor about trying Melatonin tablets (the sleep chemical).

and yeah exercise helped me heaps too- I did (and still do) Crossfit which used up all that anxious energy and left me nice and tired and ready for sleep. But yep, what finally solved my issues completeky was the right medication for anxiety.

let us know how you go