Is this anxiety? (middle of the night awak... - Anxiety Support

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Is this anxiety? (middle of the night awakening with heart)

daleuk profile image
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Everynight I wake at 1-3am, I'm unable to return to sleep. I get around 3hrs sleep per night. In the day I feel terrible. On the rare occasion I slept better then I feel great (so it's within my reach!) have had this for 3 years. It can get worse, in the past I've been able to get up for an hour and then go back to sleep. It got much worse when I returned from working in Cyprus (sunny) to the UK (not sunny).

When I wake It feels like my heart is beating harder (or atleast I'm noticing it more), my heart rate is just a normal waking heart beat rate, so it's not faster but it's not a sleeping rate (checked with pulse oximeter). All ECG's show ok. When I wake I don't think I'm particularly thinking and worrying about not sleeping, maybe subconsciously I am, IV tried not to. Sometimes it's the same feeling when I lay down to go asleep, but mostly I get a the big sleepy feeling and initial sleep onset is ok.

In the daytime, I don't feel particularly anxious or depressed, I am fed up with not sleeping, so there could be mild anxiety/depression too. I do exercise, I have appetite, I don't sit around not wanting to do nothing.

Is this anxiety ????

I have tried CBTi techniques - sleep restriction, deep breathing etc, but with limited results, I got from average 3.5hrs to 5hrs after 8 weeks of sleep restriction (only 6 hours allowed to sleep per night). It was also very inconsistent, it seemed some days id get shorter sleep for no apparent reason, I got so exhausted I got chest pains and had to stop.

Then I went onto trying 1mg Melatonin (past 2 weeks) this seems to lower my heart rate and extends my sleep slightly (5hrs) but leaves me with some headache, sleep groggyness, not refreshed. I've tried cutting the melatonin in half, and found that my mind/body then decides it will no longer sleep at all. No level of exercise increases my sleep.

I have a few choices that I can see:

1) Try sleep restriction again, but push on for longer, believe me this is very very hard, to keep yourself awake in the evening I have to constantly move otherwise I nod off (and loose the sleep drive over built up).

2) Try some depression/anxiety medication. I tried Citalopram 20mg for one day, and it made me feel very strange, also loss of libido. Mirtazapine, I didn't yet try this, but iv read it may help with sleep, could give me some other daytime symptoms, but mainly in concerned that it appears everyone has major issues stopping taking this even when tapering, I'd be afraid of many months of effort for the insomnia to return when I'm off the pill.

3) do nothing and live low quality life

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Nobster profile image
Nobster

I’ve had the sleep issues too. By the sounds of it it’s always on your mind and I’m assuming your last thought before trying to sleep is : “I hope I can sleep tonight”. Try mindfulness and calming music when going to bed and try to adopt a routine and DONT look at the clock when you wake up. Just turn over and close your eyes again lol. I get this too though. Wake up feeling fine and then once my Brian sticks it’s ore in and takes over my subconsciousness my heart starts to race and pound.

Try to devote your attention to something or nothing at all.

Really hope your get better with time.

in reply to Nobster

HI Daleuk - do sympathise with this. It took many years to diagnose a sleep disorder. I am on Zopiclone sleeping tablets but still have to stick to a routine of going to bed as late as I can, or I will be lively as a cricket by 3am. I also eat foods which can encourage the melatonin hormone which is made in the body. Certain foods such as pineapple bananas and tomatoes, are higher in the sleep producing hormone. A cup of hot milky cocoa before you go to sleep, as well as eating a protein and carb snack - a cheese or sandwich.

The carb with the protein somehow helps sleep.

Some foods can encourage tryptophan such as egg, meat fish, chicken or turkey and milk. Tryptophan is a precursor for sleep. Cutting down on social media, and computer an hour before bed, watching a comedy or something non stressful can help your mood. Turning off your bedroom light, and leaving the door ajar for some light can help melatonin production.

We are like animals reacting to the light, being more active in the sunlight than in the dark.

Pitch black is recommended for deep sleep - I have to have some light at night in case of getting up in the night, so I have a plug nightlight near the floor.. Once you can sleep for more than 7 hours your health may improve as well as your mental health. Hope you feel better soon.

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