Sleep issues related to anxiety

Laurels

Laurels

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Mar 10, 2019
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Romania
#1
I can barely sleep due to my anxiety
I have a lot of unpleasant dreams and I wake up very anxious
Sometimes I wake up crying,I get panic attacks and intrusive thoughts.
It's hard to feel rested
Does anybody have advice on how to deal with this?
 
W

Wildfire

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Aug 1, 2018
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#2
What are you doing before you sleep? Are you reading something specific or watching something on TV?

I found a bit of time away from screens and reading something I enjoy (e.g. not a thriller or something tense) helps. I also take a Valerian tea every now and then along with ZMA and 5-htp supplements after I exercise.
 
Bernardos

Bernardos

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#3
Yeah it's good to analyse what you're doing and thinking before you go to bed.
Do you have these thoughts the whole day or only when you go to sleep
?
 
daffy

daffy

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#4
Keep computers out of the bedroom because the light stimulates the back of your eyes. Ideally have some light reading and a warm drink , not coffee either herbal or milky and maybe try and practice mindfulness tequniques
 
Laurels

Laurels

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Romania
#5
What are you doing before you sleep? Are you reading something specific or watching something on TV?

I found a bit of time away from screens and reading something I enjoy (e.g. not a thriller or something tense) helps. I also take a Valerian tea every now and then along with ZMA and 5-htp supplements after I exercise.
Thank you for your reply!!! I've never tried reading before bed, I don't use my TV and I try to avoid spending time on my computer before I sleep.
I drink lavender tea/ herbal tea sometimes and I take melatonin supplements before bed
 
Laurels

Laurels

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Romania
#6
Yeah it's good to analyse what you're doing and thinking before you go to bed.
Do you have these thoughts the whole day or only when you go to sleep
?
I get intrusive thoughts the whole day, they manifest in my dreams a lot, which wakes me up in a state of panic, it's a vicious cycle
It just keeps getting harder and harder to get a good night's sleep lately. Thank you for your response!
 
Laurels

Laurels

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Mar 10, 2019
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Romania
#7
Keep computers out of the bedroom because the light stimulates the back of your eyes. Ideally have some light reading and a warm drink , not coffee either herbal or milky and maybe try and practice mindfulness tequniques
Thank you so much for the advice! I'll try and see if it helps
 
W

Wildfire

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Aug 1, 2018
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#9
Recently I have been trying the 4-7-8 method of breathing which I find works really well.

Inhale for a count of 4, hold for a count of 7 and then exhale (slowly) for a count of 8. I do this and occasionally find myself drifting off around the hold stage and then once I'm there, I breath slowly and normally. I'm usually off quite soon after.

I've used it quite a lot when I wake up in the middle of the night worrying about something.
 

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