Night anxiety

[ElizabethBennet]

Does anyone deal with anxiety that gets worse at night? Any tips?

My anxiety has been SO BAD lately. It's taking hours to fall asleep. I will be exhausted before bed but as soon as my head hits the pillow my mind races and every sound I hear freaks me out. I'm TERRIFIED of someone breaking into our house while we're sleeping. We live in an old house that makes a ton of noise and its just bad. It's gotten to the point that h offered to sleep downstairs so that a) he can get more sleep and b) so I feel better that someone is downstairs listening. This happened the last time I started therapy but it wasn't as bad because we lived on base and I felt 'safer.'

I just spent the last 20 minutes talking myself down from a full blown panic attack when all of D's bath toys fell down in the the tub and made a lot of noise. So now I'm wide awake again.

I've tried melatonin, turning off the phone and computer before bed, and sleepy time tea. The melatonin helps me stay asleep but actually falling asleep is awful.

FWIW, I do plan on discussing this with my therapist but my next appointment isn't till the end of the week.

[mssallyfield]

Have you ever tried guided imagery? I like it better than the new age-y "think of colors swirling around your brain" type of relaxation tapes. Kaiser has free podcasts on their site. kp.org/listen Something else one of my therapists told me once was to try and remind yourself how GOOD it is to be in bed, all snuggled up, warm, safe, comfortable, those kind of soothing thoughts, since they keep you present instead of focusing on fears. I usually use those if I wake up in the night, though.

[girlfriday11]

I had this so bad when I was a kid. Ugh, I'm sure I drove my parents crazy. I don't have any advice, because I still get nervous if BF isn't here at night. Sorry you're having a hard time.

[ElizabethBennet]

Jul 21, 2013 2:15:55 GMT -5 mssallyfield said:

Have you ever tried guided imagery? I like it better than the new age-y "think of colors swirling around your brain" type of relaxation tapes. Kaiser has free podcasts on their site. kp.org/listen Something else one of my therapists told me once was to try and remind yourself how GOOD it is to be in bed, all snuggled up, warm, safe, comfortable, those kind of soothing thoughts, since they keep you present instead of focusing on fears. I usually use those if I wake up in the night, though.

I'll try anything at this point lol. Thanks .

[ElizabethBennet]

Sorry you deal with the same thing RexManningDay and girlfriday11. It sucks

[MrsAggie]

Are you on anxiety meds? I had my first panic attack in bed while H was deployed. I didn't sleep in my bed for 3 weeks after that. Once I got on anxiety meds, my world started to normalize.

[polka]

I feel you, I am the same way. Unfortunately, I don't have any tips either. Good luck!

[mssallyfield]

Here is something else for you guys to look at. link  The key sentence is this: (paraphrased) Once the distractions of the day are over, ruminations may come to the surface.  It might not 'help' but it does explain some things.

[kcr1972]

Yep. Same reason I am up at almost 4am. I started Zoloft and Trazadone today as a matter of fact. My mind stats spinning when it is quiet, or I lay down and try to fall asleep.

[karmasabiotch]

This is when my anxiety is the worst. I can usually handle it during the day but then night hits and I have anxiety mixed in with insomnia. I'm not sure what the answer is, but you aren't alone.

[janiejones]

My sister takes rescue remedy at night for anxiety

[blanca]

Jul 21, 2013 2:47:02 GMT -5 kcr1972 said:

Yep. Same reason I am up at almost 4am. I started Zoloft and Trazadone today as a matter of fact. My mind stats spinning when it is quiet, or I lay down and try to fall asleep.

I started Zoloft a couple months ago and it's been pretty helpful. Still having some anxiety induced insomnia... Have been considering asking about trazadone. Not sleeping is the worst!

[snickers]

I'm sorry that sounds horrible.
I hope you can find something that works for you soon.

[rex]

One of the side effects of melatonin is increased anxiety and nightmares.

Obviously therapy and medication can help but I'd start with finding something else to help you fall asleep. Melatonin is a hormone and the dosage you buy over the counter is way higher than a body needs. It's also not meant for long term use.

[ElizabethBennet]

Thanks everyone. I'm sorry some of you go through this too, it really is awful.

I am taking Celexa. I'm working on being able to go off the meds, which my therapist thinks is totally doable. Obviously, I'll talk to my doctor before starting the weaning process but I'd really rather not start a new medication if I can help it.

rex, I did not know that melatonin increased nightmares. Luckily, I think I've taken it only 3 times so I will stop taking it from now on. Thanks

[Deleted]

Not the same as you, but I don't sleep we'll because I have a 5 months old.

She sleeps through the night - but I'm so worried about SIDS that I don't.

With my son I finally slept through the night once he was one because the risk was so much less. I don't purposefully wake myself up, but I fall asleep worrying about it and the my subconscious gets me up through the night.

[ElizabethBennet]

Jul 21, 2013 8:26:44 GMT -5 @lazerus24 said:

Not the same as you, but I don't sleep we'll because I have a 5 months old.

She sleeps through the night - but I'm so worried about SIDS that I don't.

With my son I finally slept through the night once he was one because the risk was so much less. I don't purposefully wake myself up, but I fall asleep worrying about it and the my subconscious gets me up through the night.

I was the same way when D was an infant. It's no fun at all, I'm sorry you do that too . It would almost be better if they did wake up because then you'd have a 'reason' to be up lol.

[mskitkat]

What works for me is reciting the 50 states in alphabetical order. I have to think to remember them, have mini debates in my head if South Carolina is an S or a C, things like that. A stupid focus to have so I'm decidedly not thinking about whatever I'm anxious about.

[TrickyBob]

When my husband went to 3rd shift, I was scared of every little noise. The house was quiet at night, too quiet. Then I got in the habit of leaving a box fan running and the noise from the fan adds just enough background noise that I cannot hear every little squeak and sigh of the house. I just double check that the windows are locked and the doors are locked.

But I do have a dog that will growl or hound yowl at anything that moves outside so I lay a lot of confidence in her to tell me if something is wrong.

Do you have a dog? I'm not suggesting getting one if you don't, but if you already have one, dogs are pretty in the know and if someone was trying to break in - chances are, the dog will let you know something is up before they get inside.

[ElizabethBennet]

We do have a dog, but she is kinda worthless in this situation lol. She doesn't ever bark or growl. I do think she would perk up if something was off in the house but I'm not sure.

I really want a second dog (not just for this reason) but that can't happen until we move in November.

[sweetredheadx]

Anxiety increasing at night is really common. Think of it this way: at night all our distractions close down and we are just left with our minds to wander and when we have anxiety it wanders to the fears a lot. I really encourage you to look up Seeking Safety grounding techniques. They are healthy ways to detach from emotional pain (depression, anger, anxiety etc). Create a bedtime ritual with the ones you find helpful.

[TrickyBob]

If you sleep upstairs, do any of your windows face the front or back of your house? Or both? Can you leave a porch light on and a back porch light on? That way if you want, you can just peep out the window and give yourself the security that you aren't seeing anyone?

In reality, you will be absolutely fine. I'd vote getting a noise machine or something and drowning out every single noise. Big noises, you'll hear them but you won't lay there evaluating every single noise.

[RoxMonster]

I admittedly don't have experience with night anxiety, so this may be a silly suggestion, but do you have a home alarm system? Would it make you feel better to get one? You said you were unsure if your dog would let you know something is up. With an alarm system, it definitely would (of course they would have to breech a door or window first), but at least you wouldn't be left unaware, and I've heard many people with systems say that just having one helps them feel better about home security.

[ElizabethBennet]

Jul 21, 2013 8:44:14 GMT -5 TrickyBob said:

If you sleep upstairs, do any of your windows face the front or back of your house? Or both? Can you leave a porch light on and a back porch light on? That way if you want, you can just peep out the window and give yourself the security that you aren't seeing anyone?

In reality, you will be absolutely fine. I'd vote getting a noise machine or something and drowning out every single noise. Big noises, you'll hear them but you won't lay there evaluating every single noise.

I've thought about getting ear plugs but then I was worried that I would be worried I wouldn't hear something lol.

[ElizabethBennet]

Jul 21, 2013 8:50:15 GMT -5 RoxMonster said:

I admittedly don't have experience with night anxiety, so this may be a silly suggestion, but do you have a home alarm system? Would it make you feel better to get one? You said you were unsure if your dog would let you know something is up. With an alarm system, it definitely would (of course they would have to breech a door or window first), but at least you wouldn't be left unaware, and I've heard many people with systems say that just having one helps them feel better about home security.

We don't have one. We had talked about getting one but we will be out of here in a couple of months so it seems silly to put one in now. We also live in a rental and I'm not sure they would approve it.

[TrickyBob]

Naw, ear plugs then make it too quiet in your head. You're going to strain to still try and hear the sounds. Or you'll worry too much that you cannot hear.

[Deleted]

I have terrible night anxiety at times. It's really frustrating. I have a phone app where you can make your own relaxation sounds mix. Monk chanting + wind chimes + soft waves helps calm my mind at night. I've also used yoga nidra recordings before when my insomnia got too bad.

[rupertpenny]

My anxiety is way worse at night. I can fall asleep but wake up after only an hour or two with racing thoughts that do not stop. Sometimes I can distract myself by reading a book, but it doesn't always work.

I've tried everything, good sleep hygiene , melatonin, visualization, unisom, Benadryl, all of it. The only thing that helps is being on an AD and taking ambien. I'm doing CBT now and hope that helps over time, but for now my choices are sleeping 3 hours a night or ambien.

[Booze Raccoon]

Jul 21, 2013 8:17:03 GMT -5 ElizabethBennet said:

Thanks everyone. I'm sorry some of you go through this too, it really is awful.

I am taking Celexa. I'm working on being able to go off the meds, which my therapist thinks is totally doable. Obviously, I'll talk to my doctor before starting the weaning process but I'd really rather not start a new medication if I can help it.

rex, I did not know that melatonin increased nightmares. Luckily, I think I've taken it only 3 times so I will stop taking it from now on. Thanks

Celexa kept me awake!!!  

[ElizabethBennet]

Jul 21, 2013 9:33:00 GMT -5 Booze Raccoon said:

Jul 21, 2013 8:17:03 GMT -5 ElizabethBennet said:

Thanks everyone. I'm sorry some of you go through this too, it really is awful.

I am taking Celexa. I'm working on being able to go off the meds, which my therapist thinks is totally doable. Obviously, I'll talk to my doctor before starting the weaning process but I'd really rather not start a new medication if I can help it.

rex, I did not know that melatonin increased nightmares. Luckily, I think I've taken it only 3 times so I will stop taking it from now on. Thanks

Celexa kept me awake!!!  

I've been on the celexa for almost two years and luckily it hasn't done this to me before, but I do wonder if that's a contributing factor to what is going on now.

I can't wait to be off of it, for a variety of reasons.