What can I do to get sleep when antiety is bad right before bed?

Question

I take meds during the day to treat my anxiety but, sometimes it is so bad right when I want to sleep that I find myself at least once a week not being able to sleep at all.

Answer 1

First of all talk to your doctor an adjustment to your meds may be in order if your anxiety is that bad. Other than that a warm bath , soft music may an aromatherapy pillow may help

Answer 2

I have the same problem. Have you tried drinking Chamomile tea? Celestial Seasonings makes two different varieties, Sleepytime and Sleepytime Extra (Which contains Valerian as well as chamomile). You can find either one at pretty much any grocery store. I also put a few drops of Lavender Essential Oil on a hankerchief and inhale using a breathing technique about a half an hour before bed, or anytime my anxiety gets bad. Make sure you get pure essential oil though, synthetic oils will actually have the opposite effect and make anxiety worse. You can find essential oils at a health food store, online, or, if you live near a Meijer, I've even found it there. It's usually about $10.00 for an ounce, but a little goes a long way.
My favorite breathing technique is to breathe in slowly for a count of 4, hold for 2 counts, and breath out slowly for a count of 5. This forces your body to relax by absorbing more carbon dioxide than it normally would. I know sometimes it's hard to focus on breathing in the midst of a panic attack, but this really helps, especially paired with the lavender.
Another reccomendation is to use your bed only for sleeping, not for reading, or watching tv, etc. This way, your mind connects your bed with sleep, making it easier to do so.
Finally, I would suggest watching TV, or reading before bed, probably something comical to lift your spirits away from that dreaded anxious feeling. This helps to get your mind off whatever's bothering you.
Good luck!!

Answer 3

I take Ambien as needed when I can't sleep. See if your Dr. thinks that would help improve things. My Dr. said when my anxiety was treated- my sleep would improve. It hasn't quite worked like that, but it is more infrequent than it used to be (insomnia). Sometimes, I read before bed, just to relax and that seems to help. I try to trick myself into thinking I want to stay awake, before you know it I'm sleeping with a book on my head. I used to would get stressed out about GOING to sleep, as I knew I might have problems. But then I worried about everything... still do more than I should. Best advice, is get a good Dr. that you can be honest with and who listens and approaches your issues with thoughtfulness and care.

Answer 4

I would say ask your doctor for Xanax. Also try to drink Sleepy Time tea. I have that problem some times I just could lie there awake all night. The Xanax helps I have tries other sleep medicine but it just knocks me out and I feel tired the next day the Xanax does not.

Answer 5

You need to relax at night in order to sleep. We have all been through it, those sleepless nights but helpful factors that work are reading a book, drinking warm milk and the best of all is actually being fit and healthy. When you are fit your body will rest easier. For stress consider yoga or acupuncture.

Answer 6

I hear you on this one. Check with your doc first to see if Melatonin will react with your current meds. You can buy melatonin almost anywhere and is a sleep aid. Pop one of those suckers before you go to bed and you wont wake up until youre ready to get up.

Answer 7

The same thing happens to me. What I do that usually helps is I read, reading not only makes me more tired but it takes my focus off of my anxiety, if that doesnt work I put it a movie that I know will cheer me up.

Answer 8

Take a brisk walk or a run to tire yourself out as well as a relaxing shower with lavander smelling body wash. Try some relaxation music as well. Best of luck

Answer 9

Talk to your doctor. S/He may be able to change your meds, or change the dose and time you take them. Also, they make anxiety meds that also help you sleep!

Answer 10

I take Valerian Root about half an hour before i hit the hay. Also, try cutting the caffeinated drinks before bed.