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Any tips for curing sleep maintenance insomnia?

Posted , 4 users are following.

David7719
David7719

Hi all - I'll keep it brief - some nights I'll get up at 3-4am to use the bathroom - then anxiety comes over me that I won't get back to sleep and so I can't! I know this is a common problem and do try mindfulness and meditation but it doesn't work once i get pent up. This is a recent problem after some sleep problems last year. Prior to that my sleep was OK overall. I'm 37 and being treated for anxietyand depression - I attend a mindfulness workshop and see a mental health practitioner. 

In my 'other life' I also run a design business and worry that my troubles are holding me back from making a decent living. My daily dosage is:

Fluoextine - 20mg (Morning)

Amitriptyline - 25mg (Evening)

Occassionally I'll take 5mg diazepam in the middle of the night.

if I can sleep I can handle most things but because it's the ine I need my mind won't let me have it!

I hope that makes sense.

0 likes, 3 replies

3 Replies

  • marion29181
    marion29181 David7719

    Posted

    Hi David, sorry to hear you are having these problems with sleeping. I have gone through spells of sleeplessness, and it is the thought of not being able to sleep that makes the whole thing so much worse. I always get up and make a drink of warm milk with a teaspoon of honey stirred into it, this is always my first response. Both are natural sedatives. Sometimes I take a paracetamol and codeine tablet too, because lying awake and feeling tense usually gives me a headache. Then when I go back to bed I spend time slowing my breathing down, we always hyperventilate when stressed! So breathe in for a count of three, and out for three, for say five breaths, then in for three out for four,(another five breaths) gradually increasing the number on the "out" breath. I have managed to breathe in for three and out for six, but if this isn't comfortable stick with the level that suits you. The whole aim is to take your mind off of sleep, and concentrate on counting your breath to slow everything down. This can stop panic attacks too. I'm sure you are learning some of these techniques in your mindfulness workshop. They really do work, think of them as a tool you are learning to use. In time, they will be there for you any time you need to relax and slow down. Have you thought of trying a Yoga class, or going for a massage? These will also help. Best wishes Marion
    • David7719
      David7719 marion29181

      Posted

      Hi Marion - thank you for your reply much appreciated. I tried your breathing suggestion and it definitely helps keep the anxiety pangs away so thanks for the suggestion.

      I try to relax in the evening by reading and do usually feel sleepy by about 10 to 1030. I can drop off within an hour but a few hours later after a bathroom visit I become way too conscious of the possibility of it happening again. It's like I become a slave to it. When my sleep problems started in June last year it was getting to sleep I had the problem with, it was terrible 3-4 months with anxiety that kept me in and out of work and quite frankly, a mess.

      Between December and February things settled down and I'd be sleeping 7-8 hours although waking much earlier than I used to. Then as soon as I get spooked by a bad night I can't seem to readjust again. It's almost like I let the thoughts take over.

      Up until last year I would regularly get 8 hours and more plus weekends I had so much more energy. I never really thought about sleep problems like this but I did used to take nitol quite often.

      At the moment I feel like a life-long good friend has suddenly turned against me for no good reason! (Analogy)

      I've read the effortless sleep method book and it has helped. Maybe I'm just too preoccupied by it but what can you do when it alters your mood and energy levels so much?

      drinking wine at night became a habit sometimes 2-3 glasses a night after work. I haven't drunk for the last two nights but it hasn't helped me sleep if anything it's taken me longer to nod off but I'm not going to let that deter me from cutting back.

      ive had this sort of experience in other areas of my life where I've wanted something so bad that it gets pushed further and further away. Almost like I'd do anything to get it.

      i think there's a bit of a perfectionist in me. I'm definitely prone to anxiety and depression which cause well known sleep problems.

      its weird I was thinking back to a few years back when I'd be out all night on a weekend and just make up for it the next night. Now even thought of going out at night exhausts me.!!!

      Anyway just needed to get that off my chest!

      How are you sleeping at the moment Marion? I haven't tried yoga does it help you?

  • marion29181
    marion29181 David7719

    Posted

    Hi David, I'm sleeping quite well at the moment, although I think some of that is due to pain medication. I was diagnosed with Pernicious Anaemia and Fibromyalgia about this time last year. On top of having an under active thyroid, which also leaves you tired. The combination of things tends to knock me out! My sleep problems were at their worst when we were looking after elderly relatives, all living in their own homes, but a drive away. I used to lay awake waiting for a phone call! Also spent a few nights in A&E with one or other of them, that definitely messes with your sleep. If I have a bad night now it's usually because of pain. Yoga is very good, it teaches us how to relax body and mind. I've done it for many years, and always sleep best after a Yoga class. If you think of trying it, make sure it's Hatha Yoga (that's the gentle relaxing one), there are some extreme ones using heat and speed, avoid those! Best wishes Marion
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