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Posted 11/30/2010 4:34 PM (GMT 0)
So happy to join this forum! Hope to be welcomed in here!!

I'm a 23 year old chilled-out mom to the cutest baby girl!

What bought me here:

Out of the blue one day I had a very hard time falling asleep. I developed intense anxiety about not being able to sleep. It was soo hard for me, I'm this fun-loving person, happy go-lucky, trying to be a good mom and wife, taking care of the house while keeping down a good job. I immediately sought help, visited a psychiatrist who put me on Klonopin and shortly thereafter I started Cognitive Behavioral Therapy, which is great! With the help of my therapist, I slowly weaned off the Klonopin. However, this past week was awful. I really had a hard time falling asleep. The first few nights I slept for like 2-3 hours, but the past night, I hardly slept. It seems that my brain can't shut down. I really don't want to go back to the Klonopin as it is very addictive. I feel like I'm not coping. I feel like everything's dark. I feel like giving up. How can I function without sleep??? Will this ever get better??? Will I evvverrrrr sleep??? I'm goin crazzzzzzy. Is there anyone out there that can at least understand me, offer some support??

Thanks!

Posted 11/30/2010 5:01 PM (GMT 0)
Hello Chilledout,

Welcome to HW and our Anxiety-Panic Forum. . . The anxiety did the same thing to me a few years back, just out of the blue (at night) I would start having horrible panic attacks, then the health anxiety fear of them started me in on having them at the most random times during the day as well. Of course, I had a low grade of anxiety for many years, because I was always so keyed up, but when the panic started it brought my world crashing down around me. It took me coming here to HW for some peer support and working out a lot of CBT and other therapies for me to get back to being more like myself again. I also had been given Ativan 0.5mg for years to take as needed, which was not very often, but after the attacks, I was put on Klonopin 1mg bid to help out. I have weaned myself down to 0.5mg to 1mg of Klonopin a day now, and could not imagine going off of it now. It used to bother me as well that I would be on such an addictive drug for life. That is not a issue anymore, as I placed my well being in front of my concerns, because even though it is addictive, I don't let it become a problem, as I don't abuse my meds.

It really sounds like you have been taking care of business though, with the pdoc and doing the CBT (which I love:). . . As far as sleep is concerned, try taking a relaxing bath and sipping on some hot chamomile tea to help make you drowsy. You can also use some Lavender oil in the bath for relaxation or buy a Lavender stuffed pillow that is very soothing.

Have you tried any relaxation and breathing techniques? They tend to knock me out at night when I need to use them. And do you consume any sugars, caffeine or alcohol in the evening? They will tend to make sleeping very difficult with anybody that suffers from anxiety.

Anyway, I hope that I've helped you with a few alternative tips that will be of some benefit. You take care and stick with us on this forum for some great peer support and to learn so many useful tips and tricks :) There will be more members on throughout the day that will be leaving some great feedback as well!

Peace,
Sam :)
Posted 11/30/2010 5:49 PM (GMT 0)

Thanks soo much for the reply, it means soo much to me! Keep 'em coming! If I don't sleep well at night, the anxiety kicks in during the day as well. I try using the CBT methods of relaxing - telling myself that I will cope and I do not need to sleep. But when it happens 3 days in a row with little or no sleep, well, how do u cope then?? How do I get myself out of this spiral of not falling asleep 1 night, being anxious the next day which makes it harder to sleep the following night.... Its sooo frustrating. It's literally making my once happly life, MISERABLE! How do ppl actually deal with insomnia??? I feel like crashing my car or jumping off the bridge!! HELP!!!!!!!!!

If I do need to resort to medication, I will. But preferably not. I do want to get pregnant in the future and Klonopin is not the safest drug to use during pregnancy.

Looking forward to more replies!

Posted 11/30/2010 6:45 PM (GMT 0)
Hi Chilledout and welcome! Sorry that you are having trouble with getting the sleep that you need-it is a miserable, but common effect of A/P.
Here are some things to try;

*Exercise! Get a good heart-pumping cardio workout (check w/ dr. first) but be sure it's not within an hour of bedtime.
*Eat meals earlier-have a nutritious dinner, but again, not close to bedtime. The body needs time to digest, and that will interfere with sleep.
*Keep the bed/bedroom for sleeping. Do not watch t.v., or hang out in bed. Your mind will associate your bed with sleeping only, if it is so designated.

There are a few natural remedies to try as well (always check w/ your dr. for possible interactions)

*evening primrose oil
*melatonin
*L-theanine (works for me, plus it's full of antioxidants!)
These can all be found at your local health-food store

Good luck with this, you especially need your sleep when you have young kids at home! I hope you get some rest soon,
Scaredy Cat
Posted 11/30/2010 10:09 PM (GMT 0)
Welcome to the Forum, pull up a chair and stay awhile.  :-)

Here are a few things that help me:

~ Before you go to bed, try reading a book (or listening to one on tape), watching a short clam movie, or listening to music. This can help to relax you before.

~ Write in a Journal or write a to-do list. Some people can't sleep because they have too much on their mind. Writing and organizing can help with this.

~ While you're trying to sleep you can listen to music like ocean sounds or something.

Did you know that worrying about not getting enough sleep is about the worst thing you can do at night? So tonight, when you go to bed, if you find yourself asking if you are going to have another bad night’s sleep, just think to yourself "so what?" what’s the worst thing that will happen? (My Doctor told me that 5 years ago ) By not making a big issue of it, you will find it easier to relax and before you know it, you will be fast asleep.

I wish you a peaceful sleep tonight.

Kindly,

Kitt

Posted Yesterday 12:43 AM (GMT 0)
Hi chilledout and welcome.

I've done just what Kitt suggested. I found myself going to bed later and later (unable to sleep) but still having to get up at the same time each morning. With each night it continued and I would watch the clock thinking, "If I fall asleep now I'll get 5 hours, 4 hours, 3 hours...". At its worst I got 30 minutes of sleep one night. Although I was tired during the day I made it through. I guess if I was really in need of sleep I would've taken a nap.

It was that thought right there about napping that helped the most. When I went to bed the next few nights and couldn't fall asleep I would tell myself, "that's OK. I did fine making it through today and I'm sure I'll be fine tomorrow even if I don't get any sleep. Of course, if I am really tired I can always find a moment to take a nap. Either that or I'll be so exhausted tomorrow night that I'll fall asleep with no problem!". By doing this I stopped worrying about and trying to "force" myself to fall asleep, which allowed me to relax enough to actually sleep. The key though is to not see this as a "trick", but to be sincere when you give yourself permission not to sleep. If you're trying to deceive yourself then you're still trying to force sleep upon yourself. Good luck!!
Posted Yesterday 12:48 AM (GMT 0)
Welcome, and hang in there!

So sorry you're struggling with sleep issues. I know when I'm sick, or tired, or not eating well, it just opens the door for the anxiety to be worse, since my body isn't at its healthiest. Bravo to you for trying out CBT. I found that it really helped me with some parts of my anxiety, and I hope you'll continue to make progress.

percycat
Posted Yesterday 4:40 PM (GMT 0)

Wow! I can't believe what awsome responses I got here! What a great support group! So glad I joined!!!

Kitt and Fugs, u hit it on the button - that's the exact part where my anxiety comes to play! It's where I think that I won't be able to function the next day if I don't sleep. I'm learning that through CBT but it is so so sooooo difficult for me. It is THAT worry that doesn't allow me to sleep. How do I just get over it, and tell myself that if I don't sleep tonight, I'll be fine 2morrow?

Also, what do u guys do when ur up at night? Its soo scary and boring. Everyone's sleeping but me!! I'm too tired to read a book, I sometimes browse the web on my phone, but it's soooo frustrating, just wwaaaiiitttinnnng to sleep.

Thanks, ppl! Ur already making such a difference!!!

Posted Yesterday 4:42 PM (GMT 0)
Hi Welcome to HW

You have had some great advice from the other members so I will not add to that but just wanted to post and say hello, You really have found a good forum were you will meet people who can relate to what you are going through keep posting.

Ben
Posted 12/4/2010 10:19 PM (GMT 0)

chilledout said...
Also, what do u guys do when ur up at night? Its soo scary and boring. Everyone's sleeping but me!! I'm too tired to read a book, I sometimes browse the web on my phone, but it's soooo frustrating, just wwaaaiiitttinnnng to sleep.

Remember that if you're frustrated waiting to sleep then you're still pushing yourself to get sleep. So as far as what to do when you're up I'd suggest something that will distract your mind. You said you're too tired to read, but you should be tired. Try reading something light like a magazine as opposed to a novel or a textbook, or try writing about your day and feelings, or just write a made up story. Try to avoid anything too intense or anxiety provoking (obviously). The idea is that you'll get into something for 20-30 minutes, forget about trying to fall asleep, and then become more tired to the point where you say, "I guess I could TRY sleeping again, and if I can't after 20 minutes I'll just pick that magazine (pen, etc.) back up."
Posted 12/4/2010 10:29 PM (GMT 0)
Here are a couple of tips I have learned over the years:

A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.

If you don't like milk—or are avoiding dairy products—try a cup of hot camomile,  anise or fennel tea. All contain natural ingredients which will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.

I hope you get a good nights sleep and remember, you are not alone.

Hugs,

Kitt

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