Stress Center Peer Support

Since my anxiety has reached it's height (the past month or two) I have not been sleeping well at all. There have been a few nights where I didn't sleep at all but mostly I will take something to help me fall asleep but wake up after 2 to 4 hours of sleep and be up for the rest of the day. Is this normal? Any suggestions? I know rest is crucial to having a sound and restful mind and I feel like if I could conquer this part the rest would continue to fall into place. I have taken everything from over the counter medications to prescription sleep aids and nothing seems to keep me asleep. Every now and then I will get about 8 hours but lately that is really rare. I was just wondering if this was normal and hoping for some encouragement or suggestions from someone that has been this way and come out the other side...feeling RESTED!!! Thanks!

shelly how old are you. U
I am 55 and I used to be a good sleeper and even could nap in the afternoon for a couple of hours but for the last two years I have been having a lot of trouble falling asleep and staying asleep and I am thinking its menopause. I now take a prescribed sleeping pill but that only works for about 4 hours then I am awake again.

How I hated those sleepless nights! I had terrible insomnia in which I would walk the floors all night long. I have found that exercise in the morning/late morning really helps me! I am wishing you well.

Hey Shelly,

We have all had those nights. I am too scared to try those kind of medications to begin with but what I found that works for me is I tell myself that I'll sleep when I am sleepy. If I am not sleepy then I won't force it. Over thinking about it will make it close to impossible to sleep. Your body will know when it is tired enough to sleep.

Steven is right exercise works really well because you will be tiring yourself out but also your body will feel relaxed because the exercise increases healthy blood flow and oxygen. Your body will naturally relax.

I also found that consistently going to bed at around the same time got me to habitually get tired at around the same time whether I willed it or not. Warm caffeine free chamomile does wonders too.

Best of luck

God Bless and Much Love,

Eddy J

" I feared I was going to lose control. I feel better now. Not because I regained control. But because I realized I never lost it in the first place."

Hi, Shelly
Yes, I've been there too. It is so frustrating to wake up and not be able to get back to sleep! A couple of things that help me (besides the relaxation DVD)were to pick up something boring and monotonous to read (like a textbook of some kind maybe) and read that--that usually will make me start to get drowsy. Another little relaxation game you can play when you climb into bed--first, picture your thoughts and a light switch (sounds goofy but does work). The picture in your mind flipping the switch to the "off" position. Then, starting at the top of your head, tighten up those muscles as best you can while taking a deep breath in. Hold the tension in the muscles and your breath for a couple second, then pursing your lips, blow your breath out very slowly. Next move to your facial muscles in the same manner, then your neck, then your shoulders, then your chest, then your arms, etc. until you have perfomed these exercises all the way down to your toes. Remember when you are breathing in to take "belly breaths" from the diaphragm--do not raise and lower your shoulders when you breathe--this only creates more tension and makes you feel shorter of breath. If you are not sleeping after reaching your toes, start at the top of your head and work your way down again, slowly.
Also, make sure the room is dark when you sleep. Any light will affect your body and sleep. And try to not be in bright light for a while before you go to bed too. Even try taking a warm bath before you go to bed.
Another thing my mom swears by if you wake up and can't get back to sleep--if you have a rocking chair, to rock for a while in that and try and relax and make yourself sleepy. She swears by it, and she has lots of trouble sleeping sometimes.
Hope that some of these suggestions will help you out. They help me.

Terri