Irrational(?) Sleep Related Fear

[ShadowSolace]

Alright, here's what's going on. For a bit of context, I've had PTSD for about three to four years. (It went a couple of years without being formally diagnosed.) This fact being due to being in several abusive relationships, and severe bullying. My problem is that more often than not, I will delay going to sleep as long as possible due to the fact that I fear/foresee myself not being able to sleep due to intrusive thoughts and flashbacks. This has been affecting my ability to get rest for the past few months, particularly on school nights. (I am an eighteen year old senior in high school) Question is, does anyone else here suffer from this problem? Also, what's going on and how could I fix it?

Thank you for your time.

 

[KwanYingirl]

I get to sleep but wake up between 2:00-3:30am. Then I can't get back to sleep because I awake in a flashback and I just can't get back to sleep. If you condition yourself to that fear, you will continue to stay awake. Try to reframe your thoughts. For instance make a gratitude list before bed. Write about your night each morning. See if a pattern appears. Get an appt for a sleep study so you can learn sleep hygiene.
It's tough being so tired from these wild and crazy nights. Good luck!

 

[ShadowSolace]

Alright, I'll try that! I'll start doing that next week. Thanks so much for the advice.

 

[Leigh925]

Yes I struggle with this as well. It is a vicious cycle. I have anxiety about a possible nightmare or flashback coming on....I am learning it is often the extra anxiety itself that often triggers my body to have that nightmare/flashback and then it starts all over again the next day when I start worrying about bedtime.

I have gotten much better using suggestions from my therapist for establishing a better bedtime routine. Taking a bath or having a cup of hot chocolate or tea....reading a positive book....making sure I am wearing comfortable pjs. When I do the routine I do much better. When I don't the anxiety gets away from me.

Are there things you can do regularly to make bedtime more soothing for you?

 

[Seasounds]

Yes, I have known and suffer from resisting going to sleep, due to fear.

Some things helped me:

• Setting the intention to continue to deal with the images and feelings in the nightmares, until the nightmares stop. If you explore different avenues, something will eventually help. The nightmares are stored feelings, that need help, to get acknowledged and worked through.
• An example, I kept having nightmares of being strangled. There were layers to healing it. In therapy, I realized it was real, not just symbolic. I felt and expressed my fear, tears, and rage. The nightmares continued. Next, for two years I, weekly, studied a voice technique, Linklater Technique. I finally had a breakthrough (released muscular tightening related to the trauma) and the nightmares stopped.
• I give myself the freedom to not go to sleep, or sleep with the light on, when I don't have to get up, early the next day.
• A nighttime routine helps me, too, that includes any of the following hot shower, no media for 1 hour prior to bedtime, writing, reading, and mediation.

 

[shimmerz]

Every night I would use imagery and create my 'safe place' before I fell asleep. It was a true eye opener as I learned that what I needed was a dark, tiny spot (a crevice in a cave), full of downy blankets and a pillow that was completely dark. As I fell asleep using this image, I would notice that some days I needed a different location to feel safe so I would construct it. I knew this because I could not construct the cave environment. Those days it was a sunny beach with waves washing up on the shore and myself in an impermeable small tent like structure that kept me safe from all around me. My nightmares have all but disappeared.

 

[Karen12]

That's wonderful, shimmerz. I'm going to try that.

 

[ShadowSolace]

@Leigh925

Just regular stuff, like browse Reddit and maybe watch a few funny videos. Once in a while I'll take one of my Ativan. When I lay down, I go to a safe place in my head but that doesn't always help.

I'm open to advice and trying new things to add to my getting ready for bed.

 

[ShadowSolace]

A nighttime routine helps me, too, that includes any of the following hot shower, no media for 1 hour prior to bedtime, writing, reading, and mediation.

Thank you, I will try meditation before bed from now on, see what that does. I'm sorry for what happened to you -internet hug-