being brave, sleep issues

[mra1984]

Hi all, Just felt like doing a post as feeling pretty low today.  I feel like T doesn't bother me too much in the day and at night I'm using sounds to blend on a low volume (rainfall, crickets etc).  This has been my routine for the past week say. So things should be good but alas no... things are bad...I've had T for 6 weeks ish now. Sleep has been the real issue though but it seems like I can't sleep from some kind of general anxiety and worries now and not T itself, or at least it feels that way. It's like I've acquired a new issue that's more of a problem than the T that started everything off; a separate sleep issue.I've been reading material on cbt, mindfulness from numerous books and links. The same techniques kind of apply to sleep and T it seems. Unfortunately it's just not really working for me yet though.  A lot of the techniques require this breathing through the nose and out through the mouth which makes my mouth dry and feels a bit unnatural to me but I am trying still. Sometimes they can relax me a bit but not last night unfortunately.  There is also the debate around whether to get up after 20 minutes if you can't sleep or not; some experts say do, others not.  I've been trying both, getting up feels better I think but then I know rest can still help you get through the next day a bit better so not sure.I seem to be getting 3-5 hours maybe at best but then a couple of no sleeps at all each week. I haven't been using diazapam for 5 days now so thought that was good but then last night not sleeping and feeling wired has knocked my confidence when I though I might be moving forwards. The doctors here have sort of offered something called mitrazapine if I wanted some longer term help.  I was really wanting to avoid the meds route and thought I could be able to, but these no sleep nights always make me question that thinking. Maybe I do need the help. It's been 6 weeks of bad sleep now really and I also have a lot of acid reflux/gerd type feelings from the exhaustion/stress I think. I've got a young family and busy life which should be good for T but for these issues it's hard. I will keep soldiering on and hope the path eases somewhere.  All I need is one baby step, just not seen it yet. Love to all, M

[rabbits65]

good morning. mra , Welcome , do you know what , your doing extremely well , possibly too well, your trying so extra hard to get on top of managing the T you’ve disturbed your nerves and anxiety has set in. So , take a step back , do something totally different. Relax yourself and calm down so your body can get back to sleeping again. Obviously the T is very obtrusive for all of us and it’s an ongoing nuisance to contend with for you , I find walks in the fresh air with my poodles relaxes me , I don’t go to bed till I’m really tired and then drop off easily with exhaustion . I’m sure you will find a way , your doing brilliantly with your T so far, you have a young family to enjoy so you need your sleep. I hope you find the right pathway soon. 😃

[Happyrosie]

along with what rabbits has so rightly said, Mira.

Breathing techniques, CBT and so on, have to be learned. What? I breathe without thinking???

Go back to your schooldays. Even your best subject at school needed study and persistence, if you can remember that far back! Breathing techniques need persistence too.

For myself, when I can’t sleep I do indeed get up and read a book until I feel sleepy. I make sure the electric blanket is on, so when I creep back into bed I’m warm cosy and I doze off.

If you possibly can it’s best to sleep naturally as that I’ll give you the deep sleep, the REM sleep and the light sleep that you need in the order that your body wants. Hitting it with Diaz. does get you unconscious indeed (though it didn’t for me when I was going through a bad time) but doesn’t get the pattern of sleep that’s really required.

Be assured that you’ve been doing and will,continue to do the right things, making sure you get plenty of exercise in the fresh air listening to birds and the wind in the trees, if you possibly can.