Losing sleep - anxiety

KT_3009

Does anyone have any tips for getting a good nights sleep.. I've tried drink herbal tea before bed, trying to go to bed early and eating a smaller dinner but nothing has been working. I think my anxiety might have a lot to do with it but living off 3-5 hrs sleep is becoming a burden!
Any tips would be amazing thanks

Liftng4Lis

Anxiety is horrid and you should speak to your doctor. Are you exercising? It does minimize it.

KT_3009

Currently been given breathing techniques from the doctor to see if that works (so far it hasn't) and with exercise I am restarting tomorrow which I'm looking forward to, after being ill for the past week

Liftng4Lis

KT_3009 wrote: »

Currently been given breathing techniques from the doctor to see if that works (so far it hasn't) and with exercise I am restarting tomorrow which I'm looking forward to, after being ill for the past week

Hope this helps.

vestarocks

Journaling before bed and cutting back on caffeine. These two are key for me. I have no trouble falling asleep but my anxiety wakes me up and keeps me up. I write in my journal before bed and if I'm up in the night I also write what's keeping me up (usually silly things - thanks anxiety). The caffeine one is brutal especially if you are sleep deprived and trying to function but I firmly believe it is a huge contributor to anxiety. Exercise helps also.

eugenia94102

I was going to suggest the breathing technique... have you tried the apps for it? One of the best apps I've ever spent money on (I think they have free versions). I never heard the end of the tape, I'm always asleep before it ends.

NJCJF

eugenia94102 wrote: »

I was going to suggest the breathing technique... have you tried the apps for it? One of the best apps I've ever spent money on (I think they have free versions). I never heard the end of the tape, I'm always asleep before it ends.

Which app in particular do you use?

KT_3009

vestarocks wrote: »

Journaling before bed and cutting back on caffeine. These two are key for me. I have no trouble falling asleep but my anxiety wakes me up and keeps me up. I write in my journal before bed and if I'm up in the night I also write what's keeping me up (usually silly things - thanks anxiety). The caffeine one is brutal especially if you are sleep deprived and trying to function but I firmly believe it is a huge contributor to anxiety. Exercise helps also.

I may have to try this out!! I am the opposite though i tend to stay up to the silly hours of the morning and than sleep until midday.. I have stopped having coffee and energy drinks which has helped a little bit but my brain is always on thinking mode through all hours of the night

KT_3009

eugenia94102 wrote: »

I was going to suggest the breathing technique... have you tried the apps for it? One of the best apps I've ever spent money on (I think they have free versions). I never heard the end of the tape, I'm always asleep before it ends.

I recently downloaded a sleep well app and an asmr app to listen to! I will have to put those to use tonight and hopefully they will calm me down a bit thanks for the info

macgurlnet

Yoga may help you relax and help with the anxiety, too. There's plenty of routines on YouTube!

~Lyssa

KT_3009

macgurlnet wrote: »

Yoga may help you relax and help with the anxiety, too. There's plenty of routines on YouTube!

~Lyssa

Thank you I recently just purchased a yoga mat so I will definitely look into those YouTube channels or might go out and buy a disk

KT_3009

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prettysoul1908

Hi! Have you identified the source of your anxiety?

I had this problem. My job at the time was the source of my anxiety. I would wake in the middle of the night... Sometimes crying. It was so unlike me and one if the worst things I endured. (I also put on my weight during this period)

Identifying the issue made me work on finding a way out. That determination alone made some of my anxiety subside.

Three years later I am out of there and undoing the damage that period of my life caused.

I wish you the best!! And continue reaching out!!

KT_3009

mhaskins08 wrote: »

Hi! Have you identified the source of your anxiety?

I had this problem. My job at the time was the source of my anxiety. I would wake in the middle of the night... Sometimes crying. It was so unlike me and one if the worst things I endured. (I also put on my weight during this period)

Identifying the issue made me work on finding a way out. That determination alone made some of my anxiety subside.

Three years later I am out of there and undoing the damage that period of my life caused.

I wish you the best!! And continue reaching out!!

Hi thankyou so much for sharing your story with anxiety! My source of anxiety comes from a mix of OCD and Phobias (death/family) and also generalised anxiety.. My doctor has brought up medication but will not know until my next appointment so I will have to wait until than but hopefully they may suggest something other than medication

purpleflux

If you're using electronic devices at night, using something like f.lux (for Windows) and Twilight (for Android devices) can really help. The more orange light at night helps you relax more and wind down for better sleep. The default blue light from electronic devices is quite harsh.

I'm also on Escitalopram, which changed my life. It's not a cure, but it helps beyond words.

Unknown

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KT_3009

Currently have an IPhone is there any chance they have the orange light on here? Or is it only Androids.. And my doctor has brought up a few medications that I could be prescribed so I'm hoping that the medication will at least help to get me drowsy at night and manage my anxiety a bit better

KT_3009

catscats222 wrote: »

i take melatonin low dose 1 hour before sleep time
http://www.amazon.com/Schiff-Melatonin-Tablets-L-Theanine-Chamomile/dp/B005D2TB9G
(but I truly needed help) - eventually hope to stop
just about every store sells this

I have heard about melantonin and am quite intrigued with what is say it helps with. I may have to give it a go, Thanks!

purpleflux

I know you can get f.lux on your iPhone if it's jailbroken (https://justgetflux.com/ios.html), so you might be able to find something similar in the apple store. Otherwise just really dimming the light at night is still helpful.

KT_3009

purpleflux wrote: »

I know you can get f.lux on your iPhone if it's jailbroken (https://justgetflux.com/ios.html), so you might be able to find something similar in the apple store. Otherwise just really dimming the light at night is still helpful.

Thankyou

KT_3009

NJCJF wrote: »

eugenia94102 wrote: »

I was going to suggest the breathing technique... have you tried the apps for it? One of the best apps I've ever spent money on (I think they have free versions). I never heard the end of the tape, I'm always asleep before it ends.

Which app in particular do you use?

Yes would love to know some other apps I could download don't mind if i have to pay

i_miss_me

I have pretty bad anxiety also & excersising has helped me a lot.

phxteach

Go find a copy of Prescription for Nutritional Healing at a local health food store. Look under anxiety for recommendations. It is a book that is worth its weight in gold. It will list many different options, including natural remedies (medicines) that are more gentle on your body than standard prescriptions. Have you tried magnesium and tryptophan ?

KT_3009

phxteach wrote: »

Go find a copy of Prescription for Nutritional Healing at a local health food store. Look under anxiety for recommendations. It is a book that is worth its weight in gold. It will list many different options, including natural remedies (medicines) that are more gentle on your body than standard prescriptions. Have you tried magnesium and tryptophan ?

I started using magnesium bath salts a month back and they have helped ease my anxiety slightly but thanks for the recommendations. I will look into buying that book if I can find it

KT_3009

i_miss_me wrote: »

I have pretty bad anxiety also & excersising has helped me a lot.

Yes I am starting my exercise routine back from tomorrow the past week I have had a few doctors appointments for anxiety and just been ill

AnnPT77

KT_3009 wrote: »

I . . . i tend to stay up to the silly hours of the morning and than sleep until midday. I have stopped having coffee and energy drinks which has helped a little bit but my brain is always on thinking mode through all hours of the night

If you haven't already done so, it may help to regularize your sleep hours. I don't mean "make them like regular people" (which isn't a thing), but try to go to bed & get up at the same time every day, weekdays & weekends. But I hope/assume you've already done this and the other routine sleep hygiene things, like making sure your bedroom is dark, using the bed only for sleep (or sex), etc.

I had sleep problems (not necessarily anxiety related) after breast cancer treatment, and tried a lot of things. The one that helped me most was hypnotherapy with a psychologist, FWIW.

hamlet1222

That's a tough one, I do sympathize. If possible I would try to address the source of the anxiety. Is this a recent problem? If your doctor is recommending medication I would consider it - not ideal, but better than the current situation if avoiding caffeine, evening stimulation, and doing relaxation techniques haven't helped.

zoeysasha37

I'm sorry your going through this op. It also happens to me and its miserable.
exercise helps me sleep much better now. Find an activity that you enjoy and give it a try !

RWayne48

have you tried some deep breathing exercises? try setting an alarm for 5-10 minutes and just breathe deep in and out (I try for a 6 count). I can see how stressed I am by the number of breaths needed in that time frame. If you get distracted while breathing put a notebook next to you and write down what's distracting you. Sometimes I use a mantra - I think the words "serenity" when I breathe in and "peace" or "calm" when I breathe out- you can choose whatever you want. Try doing the breathing exercises throughout the day - I know it helps keep me calm especially when I count the breaths in/out - it distracts me from the thoughts running through my head

some other suggestions that I've used is keeping the bedroom cool and dark - put the alarm clock below or behind my head, turn off technology (tv, computers, cell phones etc) 1 hour before going to bed. And if you cannot sleep don't stay in bed- get up and do something; and when you get sleepy go back to bed. If you worry about waking others up be sure to have a quiet corner of the house with a comfy chair and a light so you can read or knit or whatever but have it ready before you need it.
good luck

robertw486

KT_3009 wrote: »

Does anyone have any tips for getting a good nights sleep.. I've tried drink herbal tea before bed, trying to go to bed early and eating a smaller dinner but nothing has been working. I think my anxiety might have a lot to do with it but living off 3-5 hrs sleep is becoming a burden!
Any tips would be amazing thanks

It can be a tricky thing. But if possible and your schedule allows, make yourself wake up and start your day earlier. This doesn't have to be early AM, but whenever YOUR day normally starts. Do your active things earlier as well. In short try to keep yourself on a schedule where you are actually tired by the time you want to go to sleep.

I know it's a slippery slope. I've been there, and it took quite a while to break the bad habits and get things closer to normal for me.

azulvioleta6

KT_3009 wrote: »

Currently have an IPhone is there any chance they have the orange light on here? Or is it only Androids.. And my doctor has brought up a few medications that I could be prescribed so I'm hoping that the medication will at least help to get me drowsy at night and manage my anxiety a bit better

Be careful as many sleep meds have some big-time side effects. They also tend to be expensive and many of them lose their effectiveness over time. After trying a bunch of different things, I've found that a Benedryl and a low dose (.5mg) of Melatonin actually work best for me. Obviously, check with your doctor before trying this.

Google "sleep hygiene" for some general sleep tips. If you were to see a sleep specialist, s/he would tell you to do all of these things.

I have no experience with anxiety, but I know some people who have found this site helpful in a crisis situation: rainymood.com/

It sounds like you might need to get treatment for the anxiety in order to get the sleep issues under control. Good luck--I hope that things get better soon!