Can't sleep, long term mental health condition and struggling

[rocketqueen1979]

Hi Everyone

Thought it might help to get all of this out of my head...

I've been on anti depressants for several years, had counselling, CBT, relaxation therapy and seen a psychiatrist in the past.
Diagnosed with GAD, depression, PTSD and OCD.

I have had a horrible few months, I had surgery late last year, then was made redundant and now my partner is seriously ill.

I'm not sleeping and am lucky to get 1-2 hours a night. I'm getting more and more tired and run down and I briefly fell sleep on the train earlier.

at night I'm constantly thinking about everything that's happened, what I need to sort out, about my new job, my partner's health etc.

I am in a constant state of anxiety at night - pulse races, feel hot and sweaty, dry mouth. The slightest noise outside makes me scared and more anxious (and I live on a main road so there is noise all night long.) to the point where I become too anxious to even consider sleeping. On top of that I feel I need to listen out for my partner at night as he is not well at all, so feel scared to go to sleep incase he needs me.

I don't know what to do, not sleeping is dragging my mental health down and down.

I've tried hot milk, a warm bath before bedtime, listening to soothing music, having a set routine of bedtime and getting up time, I don't drink caffeine after 3pm, relaxation programmes and yoga! I can't take sleeping tablets due to the antidepressants/anti anxiety medication i am on.

Sorry for long post, just wondered if anyone had any tips xx

It sounds like you are in a really tough time x
I don't have the experience with a partner that I need to listen out for (XH wasn't quiet when he was struggling!)
Sounds like you have tried all sorts - for me, when I am struggling to sleep as you are, I need to either get up, go downstairs (rather than lying in bed) and write down anything & everything that's going through my head. Or I go out for a walk - the mornings at this time of year are quite calming.

Google 4-7-8 breathing. I use it with my anxious clients, is currently very effective.
Try a white noise app to block out the sounds that are disturbing you.
The CALM app is very good too.

If you are lying awake carrying about your partner and listening out for him, is there any way you can book a couple of nights in a hotel whilst someone else status with your partner? Or could he stay with family for a weekend? If you can get a couple of nights when you aren't subconsciously listening out for him, your body and mind may relax and let you sleep, which should help to reset your body clock and help you to sleep better even after you are both back at home.

White noise? I use it for little one and find myself drifting too.

Also music/tv on in background just to help you settle might help.

Thank you for your replies - I appreciate them all.

Rainbow mum11 - I have been getting up but then either find i don't go back to bed at all of stress more about my partner as i m further away! I used to write things that were bothering me down so will try that again x

LindsayDentonsCat - I will look into 4-7-8 breathing as I haven't heard of it before, I will look at the calm app too ☺

Samind - I've tried the music/tv but will look into white noise ☺

Magnesium supplements are good. Also Tulsi Herbal Tea (contains Holy Basil) and decaffeinated green tea (contains L Theanine). All known to have a relaxing effect. Lavender is good - pillow spray etc.