GAD sleeping tips?

[Lee Francis]

Has anyone had any success getting good sleep with GAD?

I’ve been chronically tired for a couple years now and it literally drives me to tears sometimes.
My psychologist suggested I talk to my GP because she wondered if it might be more than my anxiety causing it (I get properly exhausted a lot of the time). I had bloods done (very brave of me, I have a huge phobia), but I’m perfectly healthy and my doctor thinks that my anxiety is causing sleep problems. I often have trouble getting to sleep, and even when I do I have vivid dreams and nightmares a lot. Otherwise, I am a very healthy person. I eat really well, I exercise, I hardly ever drink and I avoid caffeine…

What have you done that’s successfully gotten you a good nights sleep?

[Lici]

Hi Lee,

Let me start by saying welcome to the forums. I'm new here too and it's such a warm supportive place here!

I was chronically tired for years and always took over an hour to fall asleep. I actually ended up having a sleep study done and was diagnosed with a sleep condition from that. Have you considered asking your GP for a referral to a sleep clinic at all? A GP and even a psychologist don't always have the specialisation in sleep conditions and often seeing a sleep specialist is the best way to get to the bottom of sleep problems.

One thing I have found since my GAD diagnosis though is the amount of time it takes me to get to sleep is anxiety related. I was put on medication and found I have been falling asleep within the normal 15 minutes it usually takes someone to fall asleep.

I can't really give advice on the dreams and nightmares as I don't have those often. But I really do suggest talking to your gp more if it's really concerning you.

I'm about to go to my uni class now, but I have a bunch of notes at home from my psychology studies in regards to ways to manage sleep. I can put these up later if you're interested?

I hope you have a good day!

Kind regards,

Lici

[Lee Francis]

Thank you for your response, it was nice to hear back from someone 🙂

My doctor did give me a referral for a sleep study, so I will probably go ahead with that. I would love to see your notes though.

Thank you!

[Lici]

Hi Lee,

That's great that you already have a referral to have a sleep study done! It's not as scary as you'd think, although I did look pretty ridiculous with all the wires etc strapped to my head! I had a home sleep study done, so I had to drive all the way home (as a passenger) looking like that too! 😂

Before the sleep study they'll probably have you fill in a sleep diary. I did one for a week before mine.

I'll reply a little later with my notes on the sleep stuff. I'm exhausted right now and really need a nap! I hope you don't mind.

Kind regards,

Lici

[Lici]

Hi Lee,

Sorry it's taken me so long to get back to you, I napped for too long and then didn't want to leave the warmth of bed!

When you're having difficulty getting to sleep, there's the usual 'sleep hygiene ' stuff. This includes:

• Restricting your bedroom environment for sleep only (and other things usually done in the bedroom).
• Don't have a fixed bedtime or spend too long in bed - only go to bed when you're tired.
• Have a regular wake-up time
• Reduce caffeine, alcohol & nicotine

• Make sure your bedroom's quiet, dark & comfortable

• Deal with any worries you have before getting into bed (write them down & suggest solutions.

sleep hygiene is good for preventing insomnia but unfortunately not for treating it.

If you're already suffering from a form of insomnia, the type of treatment will differ, as you have difficulty getting to sleep and daytime fatigue, I'll skip to the delayed stuff which is what I do.

Stimulus control therapy:

• Restrict the bedroom for sleep
• Don't go to bed until sleepy
• If not asleep in 15 mins get out of bed
• Go back to bed again when sleepy
• Repeat 3&4 until asleep
• Have a fixed wake-up time regardless of how much sleep you've had
• Don't nap (I'm bad at this step)

This works well and has a lot of research to back it up, but it's really difficult to follow and takes 2-4 weeks to work

If you have delayed sleep phase, you do this as well as sit outside for an hour in the morning (bright light therapy) do cognitive behaviour therapy to deal with sleep anxiety/ frustration, do relaxation exercises of a night and dim the lights at night.

Your sleep doctor will be able to determine the best treatment for you and if you have insomnia and if so what type. I'm only going by you saying that you have difficulty falling asleep and have daytime fatigue. I'm not a professional though. These are things you can try before a diagnosis without any negative side effects though, so hopefully they help!

Let me know how you go with it all, and with the sleep study! Feel free to ask any questions about anything I've written as well, I'll answer best I can 😊

Kind regards,

Lici

[Lee Francis]

Thank you so much for that.

Unfortunately I was not able to do any of the sleep hygiene stuff last night due to a dramatic thunderstorm. But i will persist. You've been very helpful 🙂

Enjoy your day

[Lici]

Hi Lee,

I understand what you mean about thunderstorms! I had one come over us one night and the thunder was so loud it woke me up! The windows were rattling and everything!

I'm glad you'll persist and that you've found the sleep stuff helpful. Sleep is such a tricky thing to get a handle on when it becomes a problem, so good on you for persisting! It can feel so easy to just give up and sleep whenever your body lets you, so to keep trying takes some guts and a strong will. I'm sure you'll get it sorted out eventually 😊

Kind regards,

Lici