Wish I could get a good rest

[Onelove86]

I haven’t had a good sleep in 7 months, and I feel horrible. When trying to fall asleep my body goes into panic. It feels like everything inside me is bring shook up. I wake up 3-4 times in the middle of the night. Why? I don’t know. I want to find a way that can help me sleep through the night.

[kaliska0]

Do you remember the symptoms when it started? Did you panic then or did you just start sleeping poorly and it turned into this? Very often a lack of sleep contributes to even more lack of sleep until current symptoms aren't always helpful. Sometimes even when the original reason for sleep disturbances is gone you continue to have problems out of anxiety over it and habits that developed. If you can't figure out a specific initial cause then one of the best places to start is attempts to counter any negative habits and behavioral reactions that have developed.

The overall starting point to resolve sleep issues caused by anxiety, stress, past trauma, or just a busy life and mind is to set up good sleep habits and a consistent routine. A variety of changes happen in the body from day to night to shift from triggering alertness to allowing sleep. Setting up a routine helps everything happen at the same time and reduces anxiety reactions.

Always go to bed at the same time and wake up at the same time no matter whether you are required to that day or not. Pick specific behaviors or activities you can do about 30-60mins before sleep every single day. Something low energy or calming. It depends on the person. Some just take a bath, read a book/listen to audio books, listen to music, do light house cleaning so they are satisfied everything is in order, learn a new type of crafting or art project..... You can also drink a cup of tea, eat a specific light snack, etc... Things that your subconscious can connect to the day being over and sleep happening soon. Do it the same every evening. Some find it helpful to write in a journal/diary. Especially if there are things you keep thinking about when you lay down. Reducing the temperature in the house a few degrees every evening can also help trigger sleepiness.

Don't check your phone messages, email, social media, forums, or anything else after that time. The day is over. Avoiding electronic screens completely is extremely beneficial for some while others do find some tv helpful to distract and help calm them. At minimum it's best to only use devices with a blue screen filter option or you can buy blue light filtering glasses to wear in the evening.

Some find benefits in sleep machines that produce calming noises or a few machines use patterns of light to distract and help calm so you are less likely to have racing thoughts or those moments of jumping back awake. There are eeg headbands that measure your brain waves and then produce types of nature sounds to give feedback on how chaotic or relaxed your thoughts are. Other devices use heart rate, breathing, etc.... for the same purpose. These tend to be expensive but sometimes worth it for ongoing sleep or anxiety issues. Doctors and therapists sometimes use these methods under the term biofeedback.

If you find attempts to reduce anxiety and improve sleeping conditions are not enough or you have any physical symptoms such as breathing problems, unexplained pain, or cardiac symptoms not related to anxiety it's best to see a doctor. Many other rather benign things can initially trigger sleep problems such as small hormonal changes; particularly estrogen levels in women or thyroid hormone, mild illnesses or allergies, reduced sunlight exposure possibly with less vit d production, changes in exercise routine, changes in diet.....

It's best to try the simple behavioral approach first and see if a doctor has any specific ideas before wandering into the realm of home remedies, supplements, and medications. The myriad of random possible solutions for random possible causes of sleep disturbances is quite truly endless. Plus what helps one person may make another worse. After 15 years with no one finding a cause for my sleep problems my doctor once called me my own walking pharmaceutical experiment. As a starting point for medications or supplements I'd probably say valerian root, magnesium glycinate, and some benadryl or unisom(stronger than benadryl but greater side effect risk). Phosphatidylserine can be beneficial if you are already dealing with anxiety beyond sleep issues.

[Onelove86 in reply to kaliska0]

Haven’t been on here since this post. I really appreciate your response and I will try these things and hopefully they help me. I really need something to help me. My symptoms are worsening.