I have anxiety really bad at night....?

Question

I have the worst time getting to sleep at a descent time so usually i wait till I cant keep my eyes open any more. How can get some good sleep?

Answer 1

I used to have anxiety really bad and it was always worse at night to where I would get panic attacks. Its the worst feeling in the world. I highly recommend a book that changed my life (no more anxiety attacks) Its called Hope and Help For Your Nerves by Claire Weekes (you could get a used copy on Amazon for around $3)
Basically, what is happening is you start to feel anxious which releases adrenalin which makes you feel more anxiety which releases more adrenalin (the fear-adrenalin-fear cycle). So the key really is to learn to breath and relax to stop the release of adrenalin.
Hope that helps and the book is worth it!

Answer 2

Try a hot shower or bath before bed.

Make sure you have a dedicated pair of pajamas. I'm serious. It's more relaxing and feels more like you actually intend to go to sleep if you have a nice, comfy pair of pajamas. Dress for the job. :-)

A light snack is good, and do some reading -- nothing too exciting or taxing -- maybe anything you've been promising yourself you "should" read. (This just about guarantees that you will fall asleep instead! LOL)

Make sure your bedroom doesn't have a bunch of busy work or waking-hour distractions in it. TV is for the living room. Don't have a desk full of work in there. Turn off the ringer on your phone, or keep it in another room. Keep your computer out of the bedroom too, or at least keep it turned off after midnight. Never mind that you might "miss something" -- what you're missing right now is sleep.

Silly as it sounds, lie still in a darkened, quiet room with your eyes closed. If you are up puttering around, sitting up reading or watching TV, sitting in the living room on the couch, etc., your body is not getting the message that it's time to sleep and may be staying awake even when it would rather be sleeping!

Good luck.

Answer 3

Besides taking some Tylenol PM or melatonin (which really works btw) you need to establish a definite and regular bedtime routine. Also, do not read or watch TV in bed, that will keep you from feeling sleepy when you get into bed. No exercise within 2 hours of sleep, avoid caffeine and alcohol at least 4 hours before bedtime, and establish a time at which you actually get into bed and try to sleep. A warm shower or bath before bed really helps.

Answer 4

To get better sleep, you can do many things. Exercise at least a few hours before bedtime, have complex carbs like oatmeal or oatbran before bedtime, drink camamille tea (sp?) or warm milk, dry buff your skin on your entire body, get a massage. These all work great, read until you get sleepy. Anxiety and not sleeping is not good, it can change the chemicals in your brain causing really serious problems. You need to see a physician immediately if this doesn't clear up.

Answer 5

I have read some litterature about panic attacks. But they allways seem to have a more scientific approach and that is nothing I need in my struggle to survive those horrible panic attacks. This is a "hand on" and very practical book. I felt it was written to me. I am sure that you are going to feel the same.

Joe Barry writes exactly how I think. The examples are perfectly described. And the method is genius. I recommend this book and thanks Joe Barry for writing it. It changes your life

Answer 6

I recommend taking 3 mg melatonin. You can buy it over the counter at:

http://www.swansonvitamins.com/

Swanson Ultra Dual-Release Melatonin costs $2.69, plus shipping for 60 tablets.

Take one 3 mg dose about an hour before bedtime.

Talk to your healthcare provider before taking my advice.

Answer 7

Read magazines or something like that at night. Try to stop thinking about things that annoy you early on in the evening.

Answer 8

try something like Tylenol PM and if that doesn't work...get a prescription for Ambian