Does anyone have any experience dealing with anxiety related insomnia. Im so tired as I can go days with no sleep. This all started 5 months ago. Im currently taking buspar at 15mg and lunesta 3mg and received no sleep last night. Any help would be much appreciated. I have tried many medications with only a couple days of sleep then fails.
Establishing good sleep hygiene is really important. Like Dr. Handel said, this involves things like:
- Limiting caffeine intake during the day.
- Not taking naps for more than 30 minutes during a day.
- Reserving exercise to way before bed time.
- Taking a nice warm shower/bath before bed.
- Having a nice cup of chamomile tea to wind down.
- Dialing it back on cellphone screen time in the bed.
- Using your bed just for sleeping and nothing else.
- Sleep scheduling (getting out of bed if you can’t fall asleep then coming back 15 minutes later to climb in and try again).
- Creating a nice sleep environment (not too hot and not too cold in your room).
- Trying a white noise machine.
If you are looking for a mental health professional to establish better sleeping habits, I would recommend someone familiar with CBT-I (cognitive behavior therapy for insomnia) https://www.sleepfoundation.org/articles/cognitive-behavioral-therapy-insomnia
Wishing you peace and rest!
Many years ago I had a mentor who would say, “When someone comes to you who is sleep deprived, don’t counsel them. They don’t need counseling, they need a nap.” While this is not always possible, I believe the principle is that the first order of business will be to correct your disruptive sleep pattern. Otherwise, anything you learn in therapy will probably not be retained.
The best approach is for a medical professional, who can prescribe mediation, to work in conjunction with a therapist who can help you develop routines before and while going to bed that will increase the probability of sleep. Such a pattern may include: train your body by going to sleep and wake up at the same time each day; if you nap, limit them to 15 to 20 minutes early in the afternoon; exercise during the day and try to get as much exposure to sunlight as you can; avoid bright lights 1 to 2 hours before going to bed and when it’s time to sleep, make sure the room is dark; limit caffeine, nicotine and alcohol for several hours before going to sleep; practice relaxation exercises before going to bed such as deep breathing; progressive muscle relaxation and imagery of peaceful places and situations.
These are only a sample of techniques that may help. Seeking a professional counselor can help you select a routine that works best for you.