Sleep anxiety, lack of sleep

[LittleSongbird]

I have panic attacks and GAD for 3 months. But sleep problems I think I had it for 1 year now.

Recently I can't sleep in time, I go to bed at 0 AM and close my eyes but 3 or 4AM I still can't sleep. Therefore in a day I'm so tired and just sleep 4-5 hours/day. My mind is full of racing thoughts and I just can sleep when my body is exhausted.

Please help.

[LittleSongbird]

If somebody have experience dealing with insomnia please let me know

I will very appreciate.

[PanchoGoz]

Hello,
Try to do relaxing things before bedtime like reading a book. Concentrate on relaxing your body when you are in bed, let your limbs go heavy and sink into the bed.

The other obvious things are make sure you are the right temperature, your bed is comfy, and you are not spending too much time in your bedroom in the evening.

[LittleSongbird]

Thank you PanchoGoz, I am practicing meditation and relaxation technique. It's very helpful.

[Rachy-Rach]

What you need is sleep hygiene!!

This is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness.

What are some examples of good sleep hygiene?

The most important sleep hygiene measure is to maintain a regular sleep and wake pattern seven days a week. It is also important to spend an appropriate amount of time in bed, not too little, or too excessive. This may vary by individual; for example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 hours in bed in order to keep the sleep pattern consolidated. In addition, good sleep hygiene practices include:

Avoid napping during the day; it can disturb the normal pattern of sleep and wakefulness.

Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing arousal.

Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep.

Food can be disruptive right before sleep; stay away from large meals close to bedtime. Also dietary changes can cause sleep problems, if someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes. And, remember, chocolate has caffeine.

Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.

Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don't dwell on, or bring your problems to bed.

Associate your bed with sleep. It's not a good idea to use your bed to watch TV, listen to the radio, or read.

Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright.

---------- Post added at 21:03 ---------- Previous post was at 21:01 ----------

Giving yourself time to unwind, having a relaxing bubble bath and a hot milky drink can help you to get a good nights sleep too xx

[LittleSongbird]

What you need is sleep hygiene!!

This is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness.

What are some examples of good sleep hygiene?

The most important sleep hygiene measure is to maintain a regular sleep and wake pattern seven days a week. It is also important to spend an appropriate amount of time in bed, not too little, or too excessive. This may vary by individual; for example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 hours in bed in order to keep the sleep pattern consolidated. In addition, good sleep hygiene practices include:

Avoid napping during the day; it can disturb the normal pattern of sleep and wakefulness.

Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing arousal.

Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep.

Food can be disruptive right before sleep; stay away from large meals close to bedtime. Also dietary changes can cause sleep problems, if someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes. And, remember, chocolate has caffeine.

Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.

Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don't dwell on, or bring your problems to bed.

Associate your bed with sleep. It's not a good idea to use your bed to watch TV, listen to the radio, or read.

Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright.

---------- Post added at 21:03 ---------- Previous post was at 21:01 ----------

Giving yourself time to unwind, having a relaxing bubble bath and a hot milky drink can help you to get a good nights sleep too xx

Thank you so much :welcome:

Sorry I was too busy during last year so I could not reply you immediately.

Wish you all the best

[Rachy-Rach]

Hey!
I've been struggling with sleep myself recently. I find listening to guided relaxation on you tube on my phone is really helpful. Not failed to put me to sleep yet xx

[jcd_gad]

Hi,

I was the same, I try to exercise a lot, this makes me tired. I too do meditation and i've found that makes a huge differance.

I would also look at Tesco sleep easy teabags, i've found those to be a great help....