You have already been given some great advice. Many members have discussed sleep issues on the forums so be sure to look through the forums and find other discussions related to this topic. Also, check out the Auxiliary session on relaxation techniques. Practice these exercises throughout the day and before bed.
How far along are you on the program? The more you are able to manage the anxiety the easier it will be for you to sleep. Keep working at it and you will get there!
I find that good sleep hygiene is critical at this time of the year. Spring fever urges me to try to do more in the evening, and feel wired at night, or just sleep later. An earlier and brighter sun shining in behind the old blinds disturbs my sleep apnea.
When I mix that with GAD and a lower mood, there is a cycle of failure, which needs to be addressed.
Last time I tried to set up a blind, it seemed I needed the precision of a vascular surgeon, and had to beg my brother for help, besides the fact that I feel overwhelmed most of the time, so it took forever to help my aging mom, who has benefitted
Hi Ines and welcome. I experienced insomnia for about 2 yrs. before getting a handle on it. Pls. read what I wrote to Josh and Jaybe as it is the same topic. I hope you can get some ideas from my experience. Keep the faith.
I have at times had insomnia related to anxiety issues but being Chronically nocturnal and retired they were never a big deal. I can go a day or two on three hours sleep or a nap.
I can see where they could be a problem for some one not in this category though. I'm sure you are not talking about a song that keeps playing, that one is easy to break. Just play a different one. I feel you are talking about anxiety (excess dwelling on a subject) keeping you awake. In which case the reason for the anxiety needs to be dealt with. In the mean time there are relaxation techniques and distractions that might help. The other thing is acceptance. If it is something that is going to happen no matter what then the only thing to do is accept it. But if it is performance anxiety you have a whole different ball of wax. If you are worried about a job or money or how you look then there are sections of the program that deal with this.
Understanding how and why panic attacks happen will teach you how to deal with them but you will eventually have to deal with the trigger.
I presume you are here because you don't want to deal with sleeping pills or the side effects.
And possibly because it is getting worse. (anxiety and panic usually work that way.)
There are herbals that will get you to sleep but I find there is no guaranty they will keep you there. Ativan works sort of but is not a good choice for long term use.
Maybe the other members will chip in what they do since I figure we all get insomnia at times.
I have these times when thoughts keep me from being able to fall asleep. It can get so bad that I am up all night. As a result I have panic attacks when I feel I can't control my thoughts and fall asleep.
"Stupid" thing is you can't avoid going to sleep...although I would love to at times...
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