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Anxiety and Sleep What to do

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Anxiety & Panic Disorders
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Posted 4/29/2013 8:41 PM (GMT 0)
Hi,

I am a new member here but have visited the other boards on and off. I will try and be brief, but I tend to ramble.

I am a 45 year old dad that is the at home parent. I am starting a Master's degree program next month which is a BIG change for me which helps to ratchet up my anxiety. The past 6 weeks I have had a tremendous amount of anxiety: racing/terrible thoughts, jittery muscles, angst, worry, stomach ache, depression, and the biggest one is the inability to GET TO SLEEP. My sleep is SO messed up. I've noticed on the days when my sleep is only 4-5 hours a night the anxiety just goes through the roof.I sympathize with others here because on those days I am also one of those that wonders, "will I ever get better?"

My question is, will better sleep be possible if I adhere to a strict set of sleep rules? Has this helped others here? I've always had trouble falling to sleep and then sleeping restfully, so any personal experience from those that have sleep problems I am all ears.

I am attempting to tackle the causes of my severe anxiety one at a time. I am going to make an appointment with a counselor next week. I'm pretty sure I am in the midst of a midlife crisis. Thanks to everyone for listening to me ramble on. Any wisdom I would surely welcome. turn
Posted 4/29/2013 10:20 PM (GMT 0)
Have you tried Melatonin? I take the 5 mgs and it helps me sleep and you don't have that groggy feeling when you wake up
Posted 4/29/2013 11:45 PM (GMT 0)
I take 1 or 2 benadryl 1hr before bedtime to help me sleep sometimes. A good nights rest certainly helps with anxiety the next day.
Posted 4/29/2013 11:49 PM (GMT 0)
Anxiety and depression really affect one's sleep..it's 00.43 here and I am completely and utterly exhausted but can never seem to go to sleep easily.

There are many different ways to fall asleep - the bath in lavender oil, the milky warm drink, drops of chamomile on the pillow, valerian herb, verbena etc etc..and I've tried them all but I confess, not constantly which I'm sure is the secret to it's success!

CBT will help, it is very practical and rational.

Life is immensely stressful and I'm sure you're feeling great apprehension as well as excitement for the forthcoming Master's...it is a wonderful opportunity and I hope it keeps you so immersed you won't have time to worry!

LP

LP
Posted 4/30/2013 5:15 AM (GMT 0)
Thanks for the input. I've tried the benadryl, but it tend to make me depressed. I haven't thought about melatonin. Again, thanks for the input and encouragement!
Posted 4/30/2013 5:23 AM (GMT 0)
BiW,

So sorry to hear that you are having sleep problems.;( A miserable and common anxiety issue

Melatonin, Gaba and L-theanine are all good suppliments that you can try with your doctor's approval. Make sure and check for any interactions with current meds if taking any.

Exercise is also excellent for inducing sleep. A good cardio session during the day (not close to bedtime) is really helpful and healthful.

Turning off devices such as the computer, t.v. and smartphone/talbelt...basically anything with artificial lights and hour or so before bed is a must if you are struggling with insomnia. The lights disrupt our natural circadian rhythms that allow the body to gradually get into a sleeping mode.

Keep your bed only for sleeping. Try to avoid hanging out on your bed, and reserve it for sleep only. In this way, when you do finally get in at bedtime, your body and mind are geared toward a sleeping state.

I hope that one or more of these will be helpful, and that you get a good night's rest soon!

S.C.
Posted 4/30/2013 8:40 PM (GMT 0)
Hi. I also used to have an extremely hard time sleeping when my anxiety kicked into high gear 2.5 yrs ago. Was put on benzo's for 4 months or so.. What helped me get my natural sleeping habits is a combination of rigorous workout in the morning + progressive muscle relaxation + meditation. That does the trick all the time. Good luck!
Posted 4/30/2013 11:30 PM (GMT 0)
I'm not a good example, in my life time I have rarely slept more than 5-6 hrs, what I have noticed
is a real difference in quality of sleep. When I'm not disturbed by anything I generally go to bed at
12pm and start reading, normally I will drop the book, I turn off the light and I get good hard sleep
until about 6am. I have learned to get up and not lay in bed, I also do not take a nap. I have
learned that coffee does not bother me. If I loose sleep I will not dwell on it I just go to bed the same
time and generally i'm gone. I don't think I have helped I wish you Peace.

Larry ***
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