How can I get a decent night's sleep?

Question

I'm absolutely exhausted, I think I managed about 2 hours sleep last night broken up into 15 minute intervals throughout the night.

I've never been a good sleeper but with my depression/anxiety over the past 18 months it's got much worse. For a while my GP prescribed me sleeping tablets, but he won't give me any more now because they're so addictive.

I've tried all the usual suggestions of warm milky drinks, hot baths, writing down the things that are worrying me before I go to bed, avoiding too much stimulation before bed etc etc etc, but none of them seem to be helping.

I think part of me is scared to go to sleep in case something bad happens (I tend to get panic attacks once or twice a week, in bed when I'm trying to get to sleep). But I can't survive on the little sleep I'm getting - I'm totally spaced out and can't think straight at all.

What can I do to get a decent night's sleep?

I do suffer from depression, I see a psychiatrist regularly and I'm on venlafaxine for the depression. My depression is a lot better than it was, but my anxiety is worse and my sleep is terrible just now.

Answer 1

i've been an insomniac ever since i changed schools at age 12 (i'm in my mid fifties now).

when things get really bad i can usually break out of the pattern by taking a long walk (at least one hour) late in the evening and then making sure i do only calm things (sloppy movies or smooch music) between getting home and going to bed.

taking a long slow walk also tends to get you out of your own head (private worries are a major contributor to insomnia) since you see so many other weird things to distract you.

or perhaps that happens only if you live in cardiff.

did you know that the word 'insomnia' was invented by the latin poet vergil?

reading the aeneid is an excellent cure for sleeplessness.

Answer 2

I also suffer from anxiety and depression and tend to have anxiety attacks while trying to sleep.

Try Roman Chamomile tea. It has to be Roman not ordinary. You need to get it from a herbalist and you should probably check with them if you are allowed to take it or not. 4 or 5 flowers in tea normally does it. You can take this any time of the day- it helps with stress, doesn't make you dopey and doesn't seem to be addictive.

If you suffer from anxiety I would avoid caffeine altogether, although you need to wean yourself off it, don't stop it suddenly. Don't drink too much alcohol. get plenty of vigorous exercise..

Also, when you can't sleep you could try:
thinking of a category e.g. countries, words associated with government, colours, vegetables etc. you then pick a letter and think of everything that falls into that category beginning with that letter. then move onto the next letter. I find this takes my mind off things and bores me too sleep.

If you have been getting to sleep using pills and potions it takes a while for your body to adjust to sleeping normally again. Try not to nap during the day unless you really have to. If you do, then remember :at least you have had some sleep so don't fret about it too much.

If you are lying in bed toally fretting and panicking, don't stay there, get up, read or put the telly on to distract yourself and go back to bed when you are properly tired. I foten fall asleep on the couch with the tv and the radio on really quietly as the noise helps to calm me down.

Also, ask your doctor to see a cognitive behavioural therpaist- this is a good compliment to medication. (and if your medication does not control your anxiety possibly you should discuss changing it with your psychiatrist)

hope this helps
j

Answer 3

This may be completely terrible advise so take it with a grain of salt...by the way, that's the disclaimer.

This has worked for me for about ten years now...and I'm not dead yet: Don't drink any caffiene for about six hours before you want to go to sleep (that's the good advise). I take something to sleep every night almost...I switch what I take every time that I run out of a bottle...read the ingredients because most OTC sleep agents are one of a few different antihystimines plus either acetominophen or ibuprofen. I usually only take a half of a dose...so if the bottle says take two Excedrin PMs I take one. I don't use anything that I have to take only one pill but it is maximum strength because then I can't wake up and get going in the morning. You have to allow yourself at least seven hours of sleep time before you are going to need to wake up...you may be able to get up physically but you will soon realize that you have some pretty serious memory loss until the whole seven to eight hours is up from the time you took the pill.

This leads me to the long term effects...I do notice that my memory is pretty shot at this point in my life and that could either be from the sleeping pills, the constant stress, or just getting old. Also, every few months you need to take a 'drug holiday'...no, this doesn't mean go nuts...it means that you need to go at least a week without taking the sleeping pills so that they can wash out of your system a bit and then they will work better when you restart.

Like I said, this may be completely horrible advise and I could have my liver or kidneys shut down any moment now...but I also know what it feels like to go on only a few hours of sleep for months at a time.

Answer 4

Something that I have tried and it has worked is a kind of meditation. First make sure your room is completely dark. Cover the curtains with a blanket so that no light gets in. Put a towel over the opening at the bottom of your door. Cut out all light! Get a tape or cd of some calming music or sounds. Zenrise is a good one or Sounds of a rainforest...whatever is calming to you. Make yourself completely comfortable on your bed after you have put the music on. Keep your mind focused on the music while pictureing floating down a slow moving river or rocking side to side in a hammock...Keep your focus on the images and sounds and hopefully you will be lulled to sleep ....and remember not to drink anything for a few hours before you go to bed so that you can empty your bladder before attempting this. Good luck..I truly hope it works as well for you as it does for me.

Answer 5

You don't mention if you have nightmares or wake up suddenly. How about night TERRORS (When you wake bolt upright and Don't know why).

If this is so ... It is probably Sleep Apnea. Pills and drugs don't help because it is caused by a collapse of the airway when you relax..... If the pills make /let you relax then the apnea happens.

Not sleeping IS Depressing CHECK INTO A SLEEP STUDY it could change your life.

Answer 6

Heres' what you can do before going to sleep:

1) Work out
2) don't eat two hours before
3)get some fresh air in your bedroom
4)nice long bath
5)have a camomile tea
6)sprinkle your pillow with a natural aroma that you like

sweet dreams

Answer 7

Maybe you are dealing with the wrong problem. Maybe try a good counselor and a different medication like Prozac? Try going a little deeper than just the need for sleep. Panic attacks indicate the need.

Answer 8

There's a sleep-inducer sold online called 1Wave Silensor, a product of germany.

I know someone has bought and used it. She's about 50 years old and suffers from insomnia for almost 20 years. It works for her.

Contact me if you need the website address. Pleasure to help.

Answer 9

Have you tried meditation. like the whale type music with a candles and deep breathing or stuff like Yoga or Tai chi. I have had headache that are coursed by stress a naturopath put me on Vitamin B2. Get a pet

Answer 10

Do some exercises that can make you sweat or enjoy a nice sauna in the evening then have an early dinner.....laze around and perhaps that will help you to get on to cloud 9!