Anxiety and sleep problems
Posted , 7 users are following.
Hello all. I want to first start out and say I'm no stranger to anxiety. I've lived/dealt/coped with it for as long as I can remember (I am now 30). For the most part I can control my anxiety levels, however, There have been times in the past where my anxiety gets so bad that I did a hole and sit in it for months and months. Right now is one of those times.
My problem right now is sleep. I can't seem to fall asleep without taking unisom (OTC sleep aid) and when I do fall asleep all I do is dream ALL NIGHT LONG. With that being said, has anyone else ever had this issue? If so, how did you overcome this?
Since I have been able to control my anxiety over the years, I've never reached out for help until recently (talked to admissions and awaiting a therapy appointment on Monday).
I exercise regularly, my diet (although not existent at the moment I still recognize my body needs food, so I eat healthy), I practice yoga and breathing exercises. Just feeling a little bit hopeless. Thank you in advance.
0 likes, 11 replies
AnxiousP sarah09299
Posted
Many sleep aids cause vivid dreams. I'm not 100% on this but I believe it stems from disrupting certain phases of sleep making you more likely to remember your dreams since the brain doesnt enter the sleep phase where usually these memories are not made.
Sleep problems can be a vicious cycle, lack of sleep can lead to increase in anxiety. Increase in anxiety can lead to lack of sleep. the cycle goes round and round.
It's important to help the brain as best you can to settle into a natural sleep rhythm. Avoid TV and other devices/screens for at least an hour before bed, the blue light emitted messes with melatonin production in the brain, which is a required chemical for sleep. Taking a warm shower before bed and then having a cold bedroom will lower the bodies temperature, signalling chemically that it is time for bed. Maybe a natural supplement, like melatonin, could be benefically, taken usually 60-90 minutes before bed. I believe 3mg is all that is needed, but you will find doses 5 times higher. I purchased melatonin but ultimately never ended up taking it.
steven47549 AnxiousP
Posted
You're right, the blue light definitely interferes with natural processes that facilitate sleep. It might sound silly, but some people have recommended wearing blue blocker sunglasses (I think they're usually an orange color, they are designed to block out blue spectrum light) for an hour or so prior to bed, since nowadays we are so inundated with unnatural light. Also, I noticed on my iPhone that there's something called a "night shift" mode, I believe, whatever it's called, it makes the screen more orangish at late hours as to avoid the blue light issues.
steven47549
Posted
I don't recall if we're allowed to post links on here, but anyone who wants more info about that topic can google studies about blue blocking sunglasses and sleep, you'll get a decent amount of results. I know Harvard Health had an article about it a while back.
jan34534 sarah09299
Posted
Have you ever listened to audio meditations on YouTube for sleep? They are excellent and sometimes I don't make it through the entire meditation because I fall asleep. Just search for guided meditation for sleep or just sleep meditation. There are many to choose from they also have great ones for anxiety, depression, pretty much anything . I do these a couple times a day and they work best with earbuds or headphones. Another thing that is very relaxing is also found on YouTube. You can search for ocean sounds, rain, in the woods, etc.
there is a really good meditation to begin with called mindfulness meditation for relaxation
"10 minute breath meditation" is something that everyone should listen to.
these meditations completely calm down my mind and body in many of them teach you how to separate negative thoughts from yourself.
hope you get some good sleep!
sarah09299
Posted
Well I've thrown away my unisom tablets. Hoping to get some sleep tonight. I will update on how I feel in the morning. I generally have higher anxiety when I wake up.
I have used youtube guided guided meditation in the past. My only problem with those are the auto play and ads. Plus I eventually end up waking up because the earbuds are super uncomfortable lol.
steven47549 sarah09299
Posted
Hi there, we're pretty much in the same boat. I just turned 30 recently, and have been a long time anxiety sufferer, on and off my whole life.
I don't take any medication to sleep, except for a low benzo dose right before bed. I have trouble sleeping for more than 5, or 6 hours. Cumulatively, it's been starting to take it's toll. When I do sleep, I have bizarre and vivid dreams all night long, and I feel like the quality of sleep is not good. Even nights during which I get a decent amount of sleep, it still feels as though I'm not fully rested (probably because one night of decent sleep doesn't counteract several of bad sleep). Either way, anxiety has effected my sleep in one way, or another at various points in my life. I used to wake up after a few hours with my heart beating super fast, because I had such an obsession with having a fast pulse that it even carried over into my unconscious mind.
sarah09299 steven47549
Posted
Ugh I know how you feel. It's even harder when you have children 🙁. I miss being normal and I wish I could just sleep soundly like a normal person!!!!
joanne230682 sarah09299
Posted
sarah09299 joanne230682
Posted
sarah09299
Posted
Well, my dreams weren't AS vivid/memorable/crazy real. But I did still wake up multiple times. A lot of fear comes afterwards, wondering if there is something seriously wrong with me. Like a terminal illness. I noticed a few hypnogogic jerks. I think that's how you spell it. Hoping this lessens as I start to recover from this difficult part of my life. Thank you for the replies. It means a lot to me.
henry04705 sarah09299
Posted
I had a very similar problem for a week and trust me its ok, there are plenty of methods online which can help you and they sure did help me! So hang in there!