Insomnia

Hi @Former-Member

Insomnia is really difficult symptom to cope with as without sleep we often get more anxious &/or depressed. And sometimes when we can get so anxious about not sleeping which makes it even more difficult to sleep.

Well done for working towards getting a consistent routine of sleep times & trying to stay active during the day.

What do you do to prepare your body and mind to relax ready for bed? Some things that may help include: gentle stretches, warm shower/bath, warm drink, guided meditation (especially progressive muscle relaxation, or breathing exercises), reading/drawing/listening to music or whatever else relaxes you that doesn't involve a device. It can also help to avoid things that stimulating in the couple of hours before bed, such as: vigourous exercise, coffee or lots of sugar, blue lights from phone, tv or other devices, tasks that may be upsetting - such as emailing about a stressful situation.

Sometimes when starting with a new psychologist and talking through your stressors can bring these stressors to the front of your mind and this temporarily feels worse. Let your psychologist know how you are feeling & they should be able to help you with some coping strategies so you feel a bit more able to cope.

Preparing to move house can be very stressful - but try to focus on just putting 1 foot in front of the other - and getting the next bit done. Getting 1 little bit done is better than stressing so much about what you need to get done that you are unable to start. Is there anyone who can help you with the move - even if it is a friend or family member who you can talk to on the phone to keep you on track?

@CrazyChick @Thanks for the ideas to try at night. At the moment in the evenings I relax by putting dvd on about 7:30 which, depending on number of episodes, might run for between 2 and 3 hours. I get comfy on the couch, feet on the ottoman, blanket on my legs and my 2 fur babies join me, usually both of them curling up together on my legs.

I’ve typed up few different lists, items to go on removalist truck, items to pack for day of move etc to try to not have to worry about them. My only support is small circle of friends, unfortunately one of which is causing my stress currently. Another friend and I spend yesterday afternoon walking amongst very well established garden as part of local plant nursery which was lovely. She herself is going through issues due to 10yo having bullied at school for a long time plus marital issues. I’m moving to a brand new home, currently in process of sewing drapes for the windows.

My next appointment with my psychologist is end of next week. Have felt comfortable talking with her so far so will definitely have chat about some coping techniques. In our first session she asked what things I would like her help with and one is panic attacks. Last week she did say we next week we will start to work toward things I want help with and has various different options she can use so I achieve these things

• Good sleep hygiene and consistent schedule is important, sounds like you’re generally doing OK.

antidepressants can have early side effects like sleepiness or insomnia, everyone is different. It may pass on its own after a couple more weeks, but I have also heard that you can switch when you take your medication - for some people morning is better for some people evening is better. If taking the medication makes you sleepy, or more alert, that might be an indication. I don’t notice anything with mine though.

standard disclaimer to discuss any changes with your health care provider first 🙂

@nervouswreck my next appointment with local doctor is in about 10 days time. At the last review appointment we talked about the insomnia, he has decided to keep me on same strength until I see him next. I take the anti depressant in the morning and doesn’t have any impact on my ability to function. Gradually energy levels getting lower which I’ve been told is mostly due to lack of decent sleep. I do find when some thing triggers me, that night and next couple nights my nightmares are worse and I wake more often

Hi @Former-Member ,

That sounds very difficult. I remember a time when I really lacked sleep. I'd be awake for days. It was not good for me at all.

I hope you find a way to get some rest.