Forum Replies Created
-
Posts
-
Thanks Scott, and i have Update, successfully survived another setback caused by bad allergy reaction. For the last week i have been Sleeping 6-7 hours of broken sleep that is ok. Now i have strict schedule, i usually feel sleepy around 9.30-10.30 pm, woke up at 4.30 – 5.00 am by myself, i dont use alarm , i can usually feel the time. As i said before the most damaging think insomniac can do to his sleep is going to bed in anxious state of mind and then tossing and turning trying to fall asleep. .Just 2 days of tossing and turning in bed without proper sleep is enough for me to almost completely kill my ability to fall asleep and feel sleepy for the next entire week.
Thx Nadya. I have just read your first post on this forum. . I am sorry you suffering so badly. Have you tried mindfulness meditation? It helped me a lot. You see its very hard to fall asleep and impossible to sleep well when your brain constantly thinking. Mindfulness meditation is very simple, just sit down, relax if you can, set alarm for 30 minutes, close your eyes, focus on your breathing, try to breath little slowly than normal, when you notice that your brain start thinking – return focus on your breathing Do it for 30 minutes. You will notice that in the beginning of meditation it will be very hard to stop brain from thinking but it will become easier later. And there are a lot of guides about this type of meditation across the internet. When i got accustomed to this technique i started to meditate every time i had unwanted thoughts ,even when i was doing dishes.
Sry for my English, i will try my best. I have the same problem some days. These days i think that i forgot how to fall asleep . Then i realised that i never knew how to fall asleep so its impossible to forgot something you never knew. There is research where scientists proved that people who try hard to fall asleep cant fall asleep. So your goal is not to try to fall asleep at any cost . More you try -less chances that your fall asleep. When you feel sleepy lying in bed trying to fall asleep, the first thing you have to do stop trying ,just close your eyes and say : if i cant sleep its ok. if i feel like shit tomorrow its ok, if i end up in psych ward its ok. Say it and then just relax you body and try not to think about past day or about tomorrow. And pls be carefull with sleeping pills , withdrawal is insane.
Hello Martin, thanks for the answer and your time. I was able to fall asleep last night. I did a lot of mindfullness meditation yesterday and i think it helped with my sleep anxiety and hyperarousal. After last meditation in the late evening when i managed to finally cleared my brain of any anxious thoughts i felt a little sleepy, i wasnt nodding off , just a little sleepy but i went to bed anyway , lied and said to myself: if i cant sleep its ok, if i go to psych ward tomorrow its ok, if i die its ok. I felt asleep pretty fast and woke up in 6-7 hours of broken sleep. After that night i think because of my overwhelming anxiety and hyperarousal, any core cbt rule i try to implement like wake up in 20 minutes and etc my brain process in wrong way and focus of these rules like a maniac. You and scott were right and it seems 20 minute rule is not for everyone and its definitely it is not for me at least until i deal with my overwhelming anxiety. Even thinking about this rule or about strict window make my sleep anxiety 10 times worse. As you suggested will try to find good therapist to help me deal with my anxiety and somniphobia. But i dont want to dump cbt-i i think i will adapt it for my state of mind, i will continue sleep hygiene (no blue light etc) i wont nap at day, i wont use my bad to anything else then then sleeping or preparing for sleep. I will try to go to sleep at the same time. These rules dont affect my anxiety and definitely very helpfull. Thanks for help once again.
Ok, i have a big problem. I didnt sleep at all since my last post. (since decEmber 7) Later this day i went to veterinary with dog at night and since i cant sleep. For the last two days i tried 6 hour sleep window, and i didnt lie in bed. Walked everyday. But could not sleep becouse i didnt want to sleep at all, still dont feel sleepy. i dont do any drugs or coffee. I am very worried . I think its “second wind” . Should i continue or should i go to hospital. Help.
What type of medication? Dose? Did you taper? How fast? It can be withdrawal related insomnia
Thanks for answer Scott J. I am glad to hear from specilaist that i can dump 20 minute rule , at least until i my hyperarousal become better I hope you are not suffering from insomnia too according to the time of your answer (3 AM). I usually went to sleep 10pm or later, woke up 2-4am . But after self implemented CBT-I i went wrong i cant do it anymore . Right now In order to get any sleep i have to sleep in the morning . Yes i know its bad , i will try to fix it when my hyperarousal becomes better. You see i am so hyperagitated right now that even sitting and writing is a torture, always dry skin and pins and needles everywhere , headache, heart palpations and etc, 24/7 torture. I am very afraid to continue cbt-i right now becouse i had experience with psychosis and hallucinantions after 5 sleepless days and month with almost no sleep before it. , when you never feel sleepy and only heavy drugs at psych ward can sedate you and stop you from completely lose your mind. Right now i am trying diet changes to lower my stress hormone levels and lower glutamate in brain. I hope it helps becouse in theory how can you be agitated if your brain dont have fuel to stay agitated. Once again thx for answerd , it is shame that i dont have money for cbt-i course (consequences of living in third world country) so wont disturb you anymore.
