Did not sleep well again!

[Chinaadventure]

I have been up since 4am.... Laying there trying to go back to sleep and nothing works. Breathing, meditating and relaxation music. I've been on new meds and they seem to be working but sleep and gastro issues are my biggest frustration right now. I just need to know how others deal with waking up and not being able to go back to sleep. Once I open my eyes it's like a flood of emotions and thoughts enter my mind and I can't stop it. Please help! I need a good night sleep!

[Phoenix11]

Im new to this chat and I don't have any answers but I can tell you that you are not alone. I did the exact same thing last night.

[No1wthayla]

I had a few nights when I just couldn't stay asleep or get back to sleep if I woke up early. Or I get up every hour only to find it's not time to get ready for work yet.

What has helped?

A better mattress. My other one offered no comfort so I got a new one. Big improvement.

Better pain management for my fibromyalgia, back pain, shoulder issues, migraines, and neuropathy in feet and hands.

Sleep apnea treatment. I used to sleep pretty well but never felt rested. When I learned I had obstructive sleep apnea and got a CPAP machine I slept a lot better.

No caffeine at least an hour before bed. Now I do drink iced tea that has some caffeine after this time. Just no coffee or medications that have caffeine.

Medical marijuana. I have found that it helps me get to sleep faster and feel less pain when I'm trying to get to sleep. Also helps with my anxiety but certain types make me talk WAY too much.

Reading. I love to read but if I pick up something that I don't particularly care for, say a calculus book, I'll fall asleep pretty quickly. Or I'll turn on the television and look for history-related content. Though I do get caught up in the television and sometimes can't sleep because I'm now invested in what I'm watching.

Meditation. Found just sitting quietly or going out to my bench behind my apartment I can get the thoughts to slow down. Really cold out there at 20 F but I enjoy it anyway.

Write down your thoughts. I like to write down the thoughts that keep flooding my mind. I might do this before I even go to bed so I don't obsess over them while falling asleep. I will even make a to-do list so I can create a "plan" to deal with them when I get up. I don't always follow that plan but I do get more done.

White noise. I have a small fan that I run at night. The white noise helps me get to sleep faster. Some people listen to music but I tend to run through the lyrics or melody in my head and I stay awake. I like to sing and music has always been there to help me through feelings like anger, frustration, love, hate, loneliness, passion.

Chiropractor. Did you know there is a place in your spine that, when properly adjusted, allows you to have deeper sleep? I didn't. My chiropractor told me about it, and I wish I knew what/where it was in the neck, but he warned me that it could "make me extremely tired" on my way home. He also told me to plan on going to bed pretty quickly after I got home because it would affect me that way. Well, it didn't affect me that much. I still made dinner, watched TV for a couple of hours. I did sleep better though. I might just be different than some of his other patients. Plus his treatment of my back, shoulder, hip, headaches, etc., really got me, and I joke here, "straightened out" and more in harmony with my body. But fibromyalgia and some other issues are still in the background. At least I don't feel like I can't stand for 5 minutes anymore. I could probably tolerate an hour or more now. I don't push the issue though.

Cut out the toxic people in your life. Other than my daughter, I have stopped communicating with blood relatives. They are toxic to me and have terrible thoughts about me that are unfounded. So I just cut them out. I even completed my divorce last year and feel much better having that obstacle out of my life. I do still love his parents though so I still visit them. Funny that my ex-in-laws are still in my life but not my sisters, spouses or their children.

Finally, believe in yourself. Believe that you can handle those thoughts and problems that keep you awake and you should be able to sleep. The idea of not being able to conquer those mountains of problems puts my mind in a tailspin that just tightens and tightens and makes me crash. When you fear the fall that might put you on the ground in the first place, the idea of getting back up cannot form completely.

I apologize for the long response, Chinaadventure. I hope you can find ways to cope and tackle the images that flood your mind. You can do it though. You have to believe in yourself.

Prayers, hugs, love and light.