Anxiety when trying to sleep

[watundah]

I have a pretty good grip on my anxiety until I want to sleep. It happens often before a nap when I am just starting to relax after 5 or 10 min then it's a sudden tightening of my chest, etc. Sometimes at night it also happens, or I can wake in the middle of the night from a sound sleep. While it is short, like less than a minute, and sometimes I remind myself I am safe, any thoughts of a nap are out the window. It can be quite frustrating as logically I have a pretty stress free existence so this is something lurking in the subconscious.

I would love to know if anyone has suggestions on how to make this stop. Not sure if meditation pre-snooze would help. Other ideas? Makes sense that as my mind quiets, this intruder makes its presence known.

 

[Teasel]

Sounds like meditation could be helpful, though it isn't for everyone.

For years I had problems with not being able to cope with silence - slept on the sofa with the TV on for years!

Since starting meditation some years back (started very small - just 2 minutes silence) I am much better with silence now though I still tend to put an audiobook or some not too exciting TV on a sleep timer to get me off to sleep.

Hope you find what helps you!

 

[barefoot]

Things that have helped me:

- diaphragmatic breathing exercises right before bed (10mins minimum)

- listening to a sleep meditation app. The one I use is called Pzizz and I have the volume just loud enough so that I can just quietly hear it.

Am wondering whether it might help to reassure yourself before you get into bed and try to sleep rather than only when you get these jolts of anxiety? So, reminding yourself you’re safe right before you get into bed or as soon as you’re in bed just before you commit to going to sleep.

 

[Friday]

Is it only when napping or also
- going to bed at night (or whenever)
- any time you start to relax?

 

[HealingInProcess]

One thing that I have read is helpful is doing a sleep journal and tracking your sleep through the week to see if you can identify trends and triggers for bad sleep. Self-forgiveness when you can't get back to sleep is also important. I know I get angry at myself for not being able to go back to sleep and that never helps the situation.

 

[ms spock]

The panic/anxiety is really hard going when I go to bed, so I really feel for you.

There is a book called "The Promise of Sleep" by William Dement. I struggle with sleep as well - going to sleep, staying a sleep, getting enough sleep - so I have used multiple strategies over the decades.

Having a picture that I focus on when I wake up.
Making sure it is a comfortable bed situation.
Doing something soothing or calming throughout the day and then just before sleep.
Having a regular going to bed time.
Having a regular wake up time.
Don't have screen time before sleeping (not doing that one lately).
I have slept with ice packs on the back of my neck.
Reading a good book whilst in bed.
Doing a guided a meditation before bed. There's some free ones here Self-Compassion Exercises by Dr. Kristin Neff and Instant Mindfulness
I had "The Mindful Way Through Depression" audiobook on for months, and it really helped me ground that I was safe.
Radical Acceptance around your poor sleep has assisted me.
I still do a bit of comfort eating before sleep, not the best, but at least I don't binge eat anymore.
An evening sleep routine - which I have not mastered yet.
David Burn's book "Feeling Good". Distorted thinking is one to get a handle on.
I do exercise throughout the day.
I try not to eat sugar in the evening. Also no caffeine.
I have lots of pillows as I suffer from chronic pain. So I do The Alexander Technique and I have worked out a system of body length pillows to support my leg and hip, which means I don't have as much pain at night, and much less pain in the morning.
It is a lot of trial and error.
For a while I had digital clock and I found it comforting to wake up and see that.
I also have used lots of comedians in the background. There are certain voices that I found very comforting.
Now I am using different American news anchors, and the voices that work for me mean I fall a sleep again.

I have periods of using sleeping tables 2-3 nights per week or Valium a few nights per week. But be careful addiction is an issue with these drugs. So I try to use sparingly.

Some or none of this might be useful to you. I have to constantly adjust and change what I am doing.