Can't sleep

Guest · Post by **Guest** » Thu Aug 07, 2008 1:55 am

Too bad I didn't check here last nite- I have been awake all night. I usually don't have any trouble sleeping anymore but last nite was a doozy! I stopped the relaxation tape because I didn't think I needed it anymore. Guess what- I think I do. Well, you all are probably up for the day now. Let's hope tonight is better for all of us.

Sara's Mom · Post by **Sara's Mom** » Thu Aug 07, 2008 2:08 am

Insomnia is one of the most difficult "side effects" of anxiety, and the more you try to capture sleep, the more elusive it will get. As hard as it sounds (and believe me I know from experience...at my worst I could only sleep 1 hour a night) if you can just manage to tell yourself "so what" over and over again about insomnia, as LisaLisa said to maybe just focus on resting and achieving a deep state of relaxation, and don't focus so much on the number of hours you are awake vs. asleep. Make sure you are doing all the basics: no caffeine, get exercise every day, don't watch TV or read in bed. For me it was easy to fall asleep, but then I would wake up sometimes only 45 minutes later and be up for hours. It was a slow process (weeks if not months) to get back to a reasonable sleeping pattern, but it will happen. I hope you all are working the program seriously, but even with that -- be patient with yourself. It will take a while. Don't sleep better one night and think "whew, that is over" because then you will be more upset when it happens again. I know this is so, so hard because insomnia makes everything in the daytime more difficult to deal with, but don't you find that it is not usually as bad as you think it will be? I remember in despair in the middle of the night thinking (catastrophizing) how horrible whatever I had to do the next day would be, and usually it wasn't fun but it wasn't as bad as I anticipated. Don't lie awake in bed for more than 20 minutes...you may not decide to clean closets but you don't want your body to associate your bed with being awake. Get up, make a cup of decaf tea, read something boring, do your relaxation or meditation tape, journal. Usually it is best to stay away from TV and computer, because they are more stimulating (however, occasionally I will put on something so boring to me like CSPAN!) Good luck, and hang in there.
formerly Sleepless Mom

Gale D · Post by **Gale D** » Thu Aug 07, 2008 2:26 am

Too bad there isn't a golf game on in the middle of the nite. (there probably is somewhere ?) That would put me right to sleep. The low monotone of the voices put me right out. I never realized how much the sleep tapes were helping until I stopped using them - so back to the tapes.

Guest · Post by **Guest** » Thu Aug 07, 2008 4:23 am

Hi "formerly" sleepless mom:

Thanks so much for all your advice. It's good to hear from someone like you who has overcome this problem. And you're right that the insomnia can go away and then reappear - that's what's been happening to me. You're also right in saying that the next day doesn't have to be awful. I had to play tennis this morning on less than 3 hours of sleep and I actually played pretty well!

Guest · Post by **Guest** » Thu Aug 07, 2008 5:13 am

Yes, LisaLisa and sleepless mom's suggestions are so helpful. And you might check out this web site for some guided imagery for sleep: <A HREF="http://www.healthjourneys.com" TARGET=_blank>www.healthjourneys.com</A>. The guided imagery for sleep cd here has really made a huge difference for me in my sleep issues.

Also, you might check into herbal solutions for this as well.

Eileen

Unicorn1524 · Post by **Unicorn1524** » Thu Aug 07, 2008 11:00 am

Thanks Eileen. I'll check out the website.

Guest · Post by **Guest** » Thu Aug 07, 2008 5:23 pm

Hey what i would like to know is what is it that you are having trouble with....

Do you just have a hard time falling asleep? Do you have the nightmares? Do you wake up during the middle of your sleep? Do you sleep for many many hours or too few? Do you wake up feeling exhausted?

Sometimes getting into detail can help to find the root...I have had problems with sleep for awhile....it was usually nightmares and they just went away after 14 years because i would actually write them down and then analyze them with an online dream dictionary....

i had also noticed eatting food within 2 hours of bedtime would also make it harder to sleep...especially sugar that was by far the worst.

Another thing...when your muscles are really stiff then it makes it very very difficult to sleep...which is why the muscle tension and relaxation part of the relaxation cd is soooooooooo useful.

Anyways the things to look at are Food, Muscle Tension, Dreams, and racing thoughts...the main ones neways.

Mike

Guest · Post by **Guest** » Fri Oct 23, 2009 5:35 am

I have been dealing with insomnia for over a month now. I have prescription sleeping pills and they help me get about 5 hours a night. I saw a couple of postings that mentioned resting if you can't fall asleep. I worry about the long-term effects of not getting enough sleep, which only adds to the problem. I think the relaxation tape helps, and I found a great site with guided meditation. Also, on Oxygen channel at 6AM is a great yoga show called Inhale by a guy named Steve Ross. Although I can't always go the entire hour due to work, it's a great way to start the day and I have felt much more relaxed during the day. I go to the gym for a workout after work which has really helped me. I sleep much better when I take a hot shower before bed, that along with lunesta relaxes me. I'm working toward sleep without a pill and am thinking positively to help me get in the sleep mode.