Stress/anxiety and sleep

[Brit]

I feel like a big baby whining about this. I'm having trouble sleeping because I'm stressed out. It is mostly work related, I have a big project that started up in late October and things have been absolutely nuts, think conference calls on Thanksgiving Day and while on vacation for Christmas kind of nuts. It isn't going to go away anytime soon. I generally love my job, but it has been really intense for like five months straight and it is definitely affecting my sleep. I have experimented with Melatonin, but it mostly leaves me feeling like a zombie the next morning and while it helps me get to sleep initially, it does nothing to help me get back to sleep when I wake up before morning. Any ideas for how to chill out in the middle of the night and get a reasonable amount of sleep?

[bullygirl979]

I definitely feel you. I've resorted to meds because my sleep was so bad but I was having more issues with having trouble falling asleep and waking up a bit early, not getting up in the middle of the night.

My therapist suggested not trying to force yourself to sleep as it will increase your anxiety. I have a kindle, so she suggested putting it on a low light and reading for a bit. She did say, however, not to read anything exciting or suspenseful. And she suggested the low light so my body wouldn't necessarily feel like it was time to get up, if you know what I mean.

[shauni27]

omg I can relate--I have woken up the last few nights to pee around 2 am and do not fall back asleep until 5 or 6 am!!! My mind keeps racing. And I take melatonin every night before bed. I try to read (bullygirl979--how do you adjust the setting on your kindle for less light?? I have the Kindle Fire and it is SO bright!) and the last few nights I have resorted to taking a double dose of Benedryl out of desperation--leaving me feeling exhausted all the next day.

[Deleted]

If it's really bad, I get up and clean. After 30 min-1 hr, I usually call it quits and I'll sleep the rest of the night. I think it works that extra bit of energy out that is keeping me up.

[bullygirl979]

Mar 13, 2013 9:41:54 GMT -5 shauni27 said:

omg I can relate--I have woken up the last few nights to pee around 2 am and do not fall back asleep until 5 or 6 am!!! My mind keeps racing. And I take melatonin every night before bed. I try to read (bullygirl979--how do you adjust the setting on your kindle for less light?? I have the Kindle Fire and it is SO bright!) and the last few nights I have resorted to taking a double dose of Benedryl out of desperation--leaving me feeling exhausted all the next day.

Let me double check for sure when I get home but if you are in a book, if you tap the screen the settings menu will pop up. I know there is a tab for the brightness and you can slide it so the screen gets dimmer. I have a fire too so I know you can do it.

[Deleted]

I sympathize, it's a vicious cycle. You can't sleep and get anxious about it then that makes you not sleep. Here's a few things I've done recently that help me:

*I have a white noise app on my phone and have that play while I fall asleep (i have it turn off after 90 minutes). If H is still awake on the TV or computer, I'll put headphones in so it drowns it out entirely.
*I read somewhere that you should relax your jaw at night, because if you're clenched up you're stressed, so I focus on relaxing my jaw
*I recite the Lord's Prayer over and over in my head. It's boring, but I know it by heart and it makes my brain stop moving so fast (this is extra funny because while I was raised Lutheran, I am an atheist now)
*I take melatonin and 1/2 of a sleep aid (OTC) at night. I started with a full pill and now take half.

[Brit]

Mar 13, 2013 9:49:31 GMT -5 @sessalee said:

I sympathize, it's a vicious cycle. You can't sleep and get anxious about it then that makes you not sleep. Here's a few things I've done recently that help me:

*I have a white noise app on my phone and have that play while I fall asleep (i have it turn off after 90 minutes). If H is still awake on the TV or computer, I'll put headphones in so it drowns it out entirely.
*I read somewhere that you should relax your jaw at night, because if you're clenched up you're stressed, so I focus on relaxing my jaw
*I recite the Lord's Prayer over and over in my head. It's boring, but I know it by heart and it makes my brain stop moving so fast (this is extra funny because while I was raised Lutheran, I am an atheist now)
*I take melatonin and 1/2 of a sleep aid (OTC) at night. I started with a full pill and now take half.

I sleep with ear plugs in. I swear that I can hear every sound in my house anyway. With ear plugs in, I can even hear the baby crying at the other end of the house, the sound of my H breathing, and the dog breathing, even if the dog is in a different room. I have like super human hearing or something. That isn't doing me any favors, but I think it is the mind racing part that is doing me in.

I should try something like your Lord's Prayer technique. I try to think of nothing, but that doesn't ever work.

I really just need to chill out.

bullygirl979 - Your level of stress has to be like 93487x higher than mine, which is why I feel like a schmuck complaining. I'm just upset that I wake up sleepy, running like crap, and am developing ugly dark circles under my eyes.

[bullygirl979]

Mar 13, 2013 9:59:17 GMT -5 Brit said:

Mar 13, 2013 9:49:31 GMT -5 @sessalee said:

I sympathize, it's a vicious cycle. You can't sleep and get anxious about it then that makes you not sleep. Here's a few things I've done recently that help me:

*I have a white noise app on my phone and have that play while I fall asleep (i have it turn off after 90 minutes). If H is still awake on the TV or computer, I'll put headphones in so it drowns it out entirely.
*I read somewhere that you should relax your jaw at night, because if you're clenched up you're stressed, so I focus on relaxing my jaw
*I recite the Lord's Prayer over and over in my head. It's boring, but I know it by heart and it makes my brain stop moving so fast (this is extra funny because while I was raised Lutheran, I am an atheist now)
*I take melatonin and 1/2 of a sleep aid (OTC) at night. I started with a full pill and now take half.

I sleep with ear plugs in. I swear that I can hear every sound in my house anyway. With ear plugs in, I can even hear the baby crying at the other end of the house, the sound of my H breathing, and the dog breathing, even if the dog is in a different room. I have like super human hearing or something. That isn't doing me any favors, but I think it is the mind racing part that is doing me in.

I should try something like your Lord's Prayer technique. I try to think of nothing, but that doesn't ever work.

I really just need to chill out.

bullygirl979 - Your level of stress has to be like 93487x higher than mine, which is why I feel like a schmuck complaining. I'm just upset that I wake up sleepy, running like crap, and am developing ugly dark circles under my eyes.

Please. Stress is stress and either way it sucks. Please don't feel like a schmuck for complaining. I feel torn suggesting this but.....have you thought about going on an anti-anxiety med just to get you over this hump?

[Deleted]

The things that help me are reading a book, lots of deep, thoughtful breaths and writing in a journal. What kind of routine do you have when you go to sleep? Taking a warm shower/bath also helps cool your body temperature down and prepare you for sleep.

ETA - meditation and yoga too?

[keweenawlove]

Reading something really light hearted helps me. I know that feeling of getting kept awake thinking of a million things I have to do. I tried reading journal articles for awhile but that normally just stresses me out more. My Kindle has been a lifesaver, especially if I wake up in the middle of the night. H hates have a reading lamp on but the Kindle doesn't bother him.

[Deleted]

Mar 13, 2013 10:59:20 GMT -5 sexycarrot said:

OK, this is going to sound really silly, but I actually teach this technique in a relaxation class and get great feedback from people who try it, and it usually works for me too. When I'm having what I call "a brain in a blender" night where I can't get my mind to slow down and let my body slow down, I will start at my toes, and say goodnight to my toes, (in my head) and work my way up. Get as specific or general as you want, if your mind wanders, just pick back up or start over. If you get to the top of your head and you are still awake, start over.

I like it because it helps focus my mind while also relaxing my body. It's amazing how when you think "goodnight toes" you can feel them relax and release tension. Worth a try! Good luck!

I love this! I've tried the 'relax each body part' technique but my mind ends up wandering off right away. I'll give this a shot.

[sadlebred]

I sleep with ear plugs and a white noise machine; I'm a light sleeper. It may be something to try.

[sweetreverie]

We are building a house and it is stressing me out to the max. Last night I actually laid in bed for almost an hour thinking about decks.... I try to write everything down that I am worried about before I go to sleep- it's like I can mentally check it off the list that I have thought about it. I also sleep with earplugs in and open a window- feeling a breeze is very calming for me. I also think about something really boring- like a large white room and then I picture is getting darker and darker. Those things help me. Not sleeping well is very, very frustrating!

[TEM325]

It must be going around because I've been dealing with this too for the last 3 weeks off and on. Grad school stuff has been keeping me awake, just worrying or thinking about things. I've found that just reading a fiction book unrelated to my schoolwork helps a bit, but lots of them are on my Kindle and I think the light from the Kindle prevents me from easing into sleep. So, I need to buy a few good old fashioned books I think. I've taken Benadryls to make me sleep, they seem to knock me out more than Advil PM or Unisom.

Good luck, I know how much it sucks!

[vanillahip]

I have an anxiety disorder and wake up in the middle of the night all.the.time. with that brain in a blender feeling! Don't feel like a schmuck, ditto pp that stress is stress and freaking blows regardless.

I meditate and have white noise on our fancy alarm clock. When that doesn't work I take 0.125mg of Xanax (1/2 a .25mg pill) it doesn't make me sleepy (so there's no zombie feeling in the morning) it just makes my brain stfu, yeah?

My most important piece of advice is to do your damnedest to get this under control now, stress and anxiety has a snowball effect and it'll just get worse and worse! Yoga, meditation, therapy, meds, try it all until you find the right options for you. GL! Hope you can fix it ASAP!

[shorty20]

I've been having trouble sleeping too, and was considering Melatonin, but I'm already a zombie the next morning, I don't want to make it worse!

Brit, I have extremely good hearing as well, and I swear it is a curse when it comes to sleeping. I hear absolutely everything. I cannot sleep if anyone is snoring, breathing heavy, ticking clocks, etc. it drives me batty. DH can fall asleep in like 2 minutes after laying down, I would love to be able to do that.

[Brit]

Mar 13, 2013 11:02:57 GMT -5 @sessalee said:

Mar 13, 2013 10:59:20 GMT -5 sexycarrot said:

OK, this is going to sound really silly, but I actually teach this technique in a relaxation class and get great feedback from people who try it, and it usually works for me too. When I'm having what I call "a brain in a blender" night where I can't get my mind to slow down and let my body slow down, I will start at my toes, and say goodnight to my toes, (in my head) and work my way up. Get as specific or general as you want, if your mind wanders, just pick back up or start over. If you get to the top of your head and you are still awake, start over.

I like it because it helps focus my mind while also relaxing my body. It's amazing how when you think "goodnight toes" you can feel them relax and release tension. Worth a try! Good luck!

I love this! I've tried the 'relax each body part' technique but my mind ends up wandering off right away. I'll give this a shot.

I used to have a yoga teacher who did this during savasana. I had kind of forgotten about it, but I used to do it back then when I couldn't sleep. I should try it again.

[breezy8407]

I've read one thing is to keep a notebook near your bed and just write down everything you are thinking about. Something about doing a mental "dump" is supposed to help.

I haven't had sleeping problems since I've had the babies, but did often before.

I do a countdown thing...start at a random number like 463, and count backwards by 3's. It requires just enough thinking so your mind doesn't wander, but not too much so that it keeps you more awake.

I also use ear plugs sometimes. I think just the act of putting them in helps. I recommend these:

www.amazon.com/Hearos-Plugs-Xtreme-Protection-14-Pair/dp/B001EPQ86A/ref=sr_1_2?ie=UTF8&qid=1363200840&sr=8-2&keywords=hearos+ear+plugs

Make sure you get them in really far...it takes practice. If I get them in right, I can't even hear the fan that sits next to my side of the bed. (I also need white noise. I am high maintenance!)