Insomnia

[CrowBoy]

I have taken Ativan for sleep for the last two months, and have done well with it, but I have developed a tolerance for it and it’s no longer working as well, so rather than increase the dose I know it’s time to taper off with it. The thing is, I’m terrified of insomnia! Anxiety and horrible thoughts! Irrational, I know, but I get trapped in it. Does anyone have any tips for mind-calming in the middle of the night?

[LazyXrayEyes2255]

youtu.be/Xs1i6QzoB6o?si=JQr...(Not working as expected?)

[CrowBoy in reply to LazyXrayEyes2255]

Thank you.

[GinkgoLeaf]

I went through a horrible bout of insomnia due to some medication changes and anxiety. Couple things that helped:

1. I switched from hydroxyzine (anti anxiety med) before bed to melatonin and it works great and is very safe.

2. Warm bath before bed does wonders.

3. Yoga nidra on youtube is super helpful for sleep.

4. Exercise during the day will help wear out the body and make you more tired.

5. If you are having trouble sleeping, get out of bed and do something. Sitting in bed will make the anxiety worse (at least in my experience). Go to another room, wash the dishes, journal, etc. Then the return to bed will feel a bit more new/comforting.

Best of luck - insomnia sucks. You got this!

[CrowBoy in reply to GinkgoLeaf]

Thank you! The one about don’t stay in bed is quite important, but hard for me to do! I’ll do that, though, because it has helped me in the past.

[Celtic18]

Hi crow boy don't try and stop your meds with out consulting your doctor he maybe able to find something that may help don't lose heart and trust your doctor he may be able to help you more I wish you all the best take care get well soon !

[CrowBoy in reply to Celtic18]

Celtic18, I appreciate the thoughts. I’m getting instructions from my provider to taper down on the Ativan. I’m also taking Lexapro, but not long enough to feel results yet.

[Helga12]

hi there. I don’t often post on here, but when I read of someone terrified of insomnia I have to reach out! I’ve been there and it can become all consuming. Give the Lexapro a chance to work and then discuss dosage with your dr if no relief on the sleep side. I take fluoxetine which works well for mine. It stops my mind racing and stops me obsessing with insomnia. The key is to not put effort into sleep. Once you start making a ritual and a thing of it, it becomes a ‘thing’. Check out Martin Reed Insomnia Coach- loads of free you tube, insta and stuff online. He has so many helpful Cognitive tricks you can try.

If you can stay relaxed when in bed then remember your body is still repairing and recovering when lying still even if you’re not asleep. Not ideal, but it helps. It’s amazing what the human body can cope with! I’ve pulled several all nighters in a row with my insomnia! Thankfully now I sleep like a baby and don’t think about it. However, I had to reply to you as I know only too well how dreadful it is.

All the best. H

[CrowBoy in reply to Helga12]

Good advice! Getting upset with not sleeping puts me farther from sleep. I will look up Martin Reed. Yes, I am giving Lexapro a chance, and I’m hopeful.

[Cup-cake7]

have you ever tried talking to it. Sounds mad I know 😊. !! It worked for me. It's like surrendering to it.say. "Ok, do your worst just do it ". That kind of thing. It's amazingly therapeutic as the anxiety has nowhere to go when you give it permission.

I learned it in "freedom from fear group'. . Taken from the late Clair Weeks

Also emotional tapping relieves the moment. (EFT). On line I'm sure and there are therapists albeit quite expensive. I went for one session to learn it and experience. Walked in an emotional anxious wreck and came out without a care in the world

[Cup-cake7 in reply to Cup-cake7]

... when you tell it to do its worst it's good to get angry at it 😳 gggrrrt. Not so good if you can be heard 😁. I drive and scream at it lol

A good u tube meditation can really help loads to choose from , it works as you are nodding off into the subconscience

I used to be dreadful but for me these kind of tactics got me through until I just 'gave up worrying' and then it was no longer a problem

The pressure of having to get up for work and being tired played tricks. I just had to adapt to sn attitude of so what, il manage, I always do. Plan b il sleep as soon as I get back home or il have 40 winks in lunch break, it builds your confidence having a plan and often felt ok anyway without

Good luck if one thing helps was worth the ramble. You are so not alone

[CrowBoy in reply to Cup-cake7]

Yes, this is how I’m learning to handle my OCD thoughts- do your worst! I say. Anxiety feeds on itself, and I get stuck in that loop, getting anxious about sleeping creates more anxiety, of course. Really hard for me to get calm in the small hours of the morning.

[Cup-cake7 in reply to CrowBoy]

The key is let it wash over you.it takes Practise and is horrid. You're a lucky person to never have it but in this day & age so many do. I used to say I give to god ( even though I'm not religious) I can see I wasn't dealing with it but it helped in some level

[CrowBoy in reply to Cup-cake7]

Surrendering . . . I know I’m always trying too hard. Very hard for me to give in and say whatever, but I know that’s the way.

[Cup-cake7 in reply to CrowBoy]

Appreciate. This is why the freedom from fear group teaches you to float through those times which has a longer lasting affect over time.

[Cup-cake7 in reply to Cup-cake7]

It's just a matter of having a visualisation really. Mine is a butterfly on a plant in can be whatever you lean to. It distracts those thoughts

[Cup-cake7 in reply to Cup-cake7]

& feelings, sensations

[Catsuit53]

look up body scan meditations online. Those help me .

[MrBlue3]

Hi CrowBoy. I'm with you on feeling quite a bit of anxiety related to insomnia. Getting trapped in a cycle of overwhelming thought patterns while you're trying to just get a good night's rest REALLY SUCKS.Glad to hear you're following the advice of your provider. I just wanted to add that I've been taking Trazadone (50mg) for years and it hasn't lost its efficacy. I also take Lexapro (20mg) in addition to other anxiety and depression meds. If the taper down, and other natural solutions don't help, and you just want something to conk you out, inquire with your provider about Trazadone.

Wishing you the best!

[CrowBoy in reply to MrBlue3]

How long did it take for the Lexapro to kick in for you? I assume you started on a lower dose then moved up to 20 mg.

[MrBlue3 in reply to CrowBoy]

It was several years ago when I first started taking Lexapro. But I feel like it was about 2 weeks, maybe as many as 3 weeks before I started feeling any effects.

I think I just started on 10mg before stepping up to 20mg.

Please let me know if I can share any further information that might be useful.

[CrowBoy in reply to MrBlue3]

Thanks, that is helpful. Did you only start feeling it when you were on 20?

[Moviemaniac]

Hi CrowBoy,

I have had severe insomnia during my major bouts with depression. In addition to medication (I have been prescribed trazadone, which is very effective for me and non-habit forming), I pray, listen to mindfulness mediation and other relaxation music or videos. I also focus on breathing to focus my mind away from my troubles. Other things that are helpful for me are relaxing my mind before bedtime by not playing video games, or other mind stressing activities and during the day, I try to focus on my goals, which include regular exercise, and other physical activity like home projects. I am also trying to cut back on my caffeine. I hope this is helpful for you.

[CrowBoy in reply to Moviemaniac]

Thank you. I may return to Trazadone after I finish with the Ativan. And I agree that mindfulness and exercise are important.

[WastedDays]

I would say be cautious when tapering any Benzodiazepine, which is what Ativan is ( I know from experience due to a rough taper off of Xanax) and go slow, do a little research on tapering Benzos. There is a lot of info out there but ultimately seek a doctors advice, before starting a taper.

For sleep, look into grounding / earthing. I’ve been sleeping on a grounding mattress mat for almost 2 weeks and I can see a noticeable difference in my quality of sleep and most importantly a reduction in my waking Anxiety (Cortisol levels).

[Agora1 in reply to WastedDays]

WastedDays, your words are valuable. I came off benzos (xanax) many years

ago and it was a slow and safe process done by my Psychiatrist. At that time

he used the Dr. Heather Ashton method of weaning. It took time but

eventually I was able to come of xanax and ativan. Life is good now. xx

[Machoupa in reply to WastedDays]

Hi Wasted Days, Is a grounding mattress actually a thing, or is it just sleeping on a mattress on the floor, so near the earth and more grounded.

Lots of cultures sleep on floor, i wonder do they have as many sleep problems as us Westerns have 🙃

Best wishes

Sheelagh

[Machoupa in reply to WastedDays]

Hi Wasted Days, Is a grounding mattress actually a thing, or is it just sleeping on a mattress on the floor, so near the earth and more grounded.

Lots of cultures sleep on floor, i wonder do they have as many sleep problems as us Westerns have 🙃

Best wishes

Sheelagh

[WastedDays in reply to Machoupa]

It’s a mattress pad connected to the earth with a wire either through a grounding rod or the ground pole on an electrical socket that goes to ground. When rubber sole shoes were invented and we began sleeping elevated we’ve been disconnected from the earth nearly 100% of the time. The natural state is to be connected to the earth at least some of the time.

earthing.com/pages/what-is-...

earthing.com/pages/about-cl...

[Machoupa in reply to WastedDays]

Thanks Wasted,Did u get my reply, it seems to have vanished..🤷‍♀️

[WastedDays in reply to Machoupa]

Yes

[Artyhype]

As a fellow insomniac I get it ... I'll do relaxation exercises every day for anxiety and in the middle of the night, or I'll listen to Michael Sealy on Youtube or whatever it takes and just tell myself that if I don't sleep "Oh well" I seem to survive just fine ... I take xanax and I've developed a tolerance to it also, so I try to use it sparingly and just survive the nights I can't sleep. It's like one author said the more you're afraid of something the worse it is so try to accept that fear ... (easier said than done) Or see if the doctor can give you a stronger dose ? Not sleeping and trying to cope with Real life sucks ... Sorry I don't have any good advice!!

[CrowBoy in reply to Artyhype]

I think it’s good advice, especially about accepting the fear. Thank you.

[Agora1]

CrowBoy, using Meditation for quality sleep is something I use each and

every night. In time, within listening to a few words, I go into a REM sleep

and wake up with no side effects. My subconscious mind takes in the

positive affirmations and settles the brain down. YouTube has many helpful

videos on sleeping better. Good Luck and my best to you xx

[CrowBoy in reply to Agora1]

Thank you.

[SlingBlade3]

Benzo withdrawal almost killed me. Years of being on a doctor prescribed med I thought safe was a horrible mistake. I survived many don't. Good job on coming off Ativan. I now take Benadryl and workout hard with weights to balance my hormones. It's the only thing that works for me. A 20mg of melatonin too. Good luck CrowBoy. You're in my prayers

Ps. I take the Benadryl and melatonin and turn off all blue light sources @ bedtime just to be precise

[punkster]

I also tried Ativan but it was way too strong for me. I use trazodone sometimes to help me sleep. It is an antidepressant, but the dose can be lowered if you just need it to help you sleep. Also, it is not addictive and I don't seem to have developed a tolerance to it. As far as calming your thoughts in the middle of the night, I find that practicing yoga nidra during the day helps me stay asleep at night. By practicing, I mean doing it on a daily basis. Best of luck to you. I know firsthand how the lack of sleep can affect your everyday life and raise anxiety.