Sleepless night obsessiom

[disneyandme]

Anyone else obsess over not being able to fall asleep?? 😭 not sure if this is technically my OCD causing it, but every few days I’ll know from the moment I get into bed at night that I’m not gonna be able to fall asleep. I end up laying there just actively aware that I’m not asleep, and end up walking around my house waking everyone up and annoying them. I get so upset and frustrated because I try literally everything, yet don’t end up fallinf asleep until 5am-7am. I’m really worried this is gonna start becoming a big thing, because it’s happened 3 times this week. It’s not even that my mind is racing at night or anything. Does anyone have any tips??

[Aleese]

Hi Disneyandme-

I understand ‘worrying about no sleep’. I think thats more of many people’s insomnia, is the worry of not being able to sleep and the anxiety increases the more we worry about not sleeping. And, because we worry, we get what we worry about-lack of sleep. Though there are meds to take & I try to cut back...but even still, worry about no sleep can keep a person up for hours...

I sometimes count under my breath (inside me) and as thoughts bombard me or worry sets in, I keep counting thru the thought. Ex: oh no i can’t sleep! Count right thru that thought and any other thoughts that pass on by. Also, a new one I came up with recently: As you are laying on the bed, pretend you have a pot next to you in bed and each time you get a thought, throw it in the pot (mentally). This one was a good one for me cause, my thought could be, “I feel so depressed how can I sleep? “I throw that right into the pot with the other thoughts. That was so freeing for me. And when you get the thought,” I’m so afraid & so anxious I won’t be able to sleep,....again”. Take that thought and throw it in the pot. You begin to see that your thoughts are separated from you. They won’t be in control. Anyway, I’ve tried this and it has worked. Sometimes I struggle to keep the lid on the pot but, if I fail I just take the lid off again and throw that last thought back into the pot and put the lid on it and keep it there. Hope this helps you Disney girl😊

Also, I still tell myself...if I get less sleep one nite, it’s not the end of the world. That kinda releases a good amount of the anxiety. 🙏🏼Sleep well tonite>>>don’t stress-no worrying and I will do the same😘

[disneyandme in reply to Aleese]

Wow, the pot idea does sound really helpful!!! I’m for sure going to try that tonight along with the counting. It sucks getting into a pattern of not sleeping, it really is a vicious cycle! I’m hoping it doesn’t continue... it’s definitely frustrating. Thanks so much Aleese, I always enjoy and appreciate hearing from you and getting your opinion

[Aleese in reply to disneyandme]

Thank you Disneygirl😊Yes, it is a vicious cycle for sure but, take one step at a time. Sleep anxiety is one of the worst & I’m still working thru this myself to just relax. 🙏🏼for a great nite of sleep for you tonite. 💤🕊

[ChristianWolff]

Hello disneyandme,

I completely understand your predicament. At bedtime when my day is done and all is quiet there is nothing else to occupy my thoughts is when the brain activity endlessly cycles. I have clinical diagnosis of Asperger's, OCD with a dash of Bi-Polar disorder. Meditation, daily exercise, staying up longer have not proven effective. So over time with the help of psychiatrist and therapist work I have developed a routine that quiets my brain activity allowing me to fall asleep within 15-30 minutes of being in bed.

The routine begins 45-60 minutes before the targeted bedtime with melatonin (3mg) followed by L-theanine (100mg). This is designed to gradually slow everything down. About 15 minutes before actually going to bed Zolpidem (5mg) is taken. While in bed I listen to soothing music or nature night sounds (crickets, campfire, gentle ocean waves) found on YouTube and play solitaire on my phone. Most nights I can feel when I'm ready to fall asleep and place the phone on the night stand, sometimes I just end up falling asleep with phone in hand. This routine has taken a few years to evolve thru trial and error, but am satisfied with it at the current time. Always open to making adjustments.

It is a complicated routine that works for me and as I live alone is not disruptive to another. I sincerely hope that you find something that works for you.

All the Best,

ChristianWolff

[LuckyGuy123]

Hi,

I totally empathize with you. My OCD doc recommended this book and I have found it to be extremely helpful. You must follow the instructions and adhere to this evidence based program.

amazon.com/your-orders/pop?...

I hope you find it as effective as I have.

[disneyandme in reply to LuckyGuy123]

Thank you!! What’s the title of the book? The link doesn’t seem to work for me I appreciate it!!

[LuckyGuy123 in reply to disneyandme]

Overcoming Insomnia: A Cognitive-Behavioral Therapy Approach, Workbook (Treatments That Work)

by Jack D. Edinger and Colleen E. Carney

It is expensive new on Amazon ($32.67), but you can get it used for around $12

[Luna-blade]

It’s basically ocd I guess because sometimes I cannot sleep directly so I doze off a bit then wake up again. I’m on meds so they help my mind relax a bit..

[Balthazar]

Hello Disneylandme: As others indicate the more you worry about not sleeping the more you will not sleep!

I have the same worries. Exercise is key especially in the morning if your work schedule allows this. Some folks take a warm bath with Epsom salts. I take valerian, a natural remedy under the guidance of an herbalist. It is reasonably helpful.

Most of all I pray. This way I feel connected to a Higher Power greater than me. I try to give my worries over to God. Frequently this consoles me greatly. However, when God feels distant, I must accept this mystery which is difficult! I just accept that I do not understand why I have to endure intermittent sleep. In brief, each person must explore what is workable with the understanding that we do not achieve perfection ( with our sleep, OCD or any other issue) in this life.

Sleep seems to come in cycles; sometimes, my sleep is adequate and sometimes not at all. It may depend who or what I am concerned about. ( eg an ill loved one). Some people need to cease looking at computers and or TV one to two hours before bedtime.

Some folks need to limit their caffeine intake to earlier in the day.

Naturally, it is good to see a health professional and or counsellor when needed.

May you obtain the rest you need.

Sincerely!

[Solenodon]

I have had this for most of my life. Sleep was a huge and horrible issue. I did CBT online through a program called SHUTi. It was recommended by a doctor and it's been through studies. It's now offered by different groups (you can Google it). It's for insomnia, but it helped me even though my insomnia is OCD related. I really liked the structure and all the tools you get. I also like how it really just changed my relationship with sleep and how I view it. I still have problems with it, but now I feel like I have strategies to deal with it.