Dreading going to bed

[Olddog7]

My anxiety is so bad at the moment that I'm barely sleeping and when I do I'm having nightmares. It's now become a vicious cycle where I'm so exhausted that my anxiety is worse, so my sleep is worse. I've tried meditation and sleep apps but now resorting to alcohol, which I know is not the answer but may just allow me a couple of hours sleep. Any suggestions of ways to break this cycle?

Have you ever tried nytol? Its still hard to fall asleep but it keeps me out for atleast seven hours x

When I had awful insomnia I bought some magnesium from Holland and Barrett.

You could also speak to your gp.

I hope you’re ok

Do you know what has caused the increase in your anxiety levels and if so. Is there any action you can take to help reduce this? Work, sick leave, hard conversation with family/friend, more rest, exercise etc?

Sometimes when I’m feeling anxious I have a lava lamp on (clear of anything flammable) and the tv on in the background. I find it calming and nicer to wake up to. My friend has also recommend the purple lavender mist spray from Asda. As others have also said, Nytol is also good too. I really hope you feel better soon x

Thank you for your replies, I will definitely look into those sleep remedies tomorrow. I know the causes of my anxiety but they're things that are out of my control, which I think makes the anxiety worse. Insomnia isn't a new thing for me, seems to be my go-to response to stress but is usually short lived, whereas this bout seems to be lasting several weeks and getting progressively worse. The nightmares are a new and pretty unpleasant addition in the last few days (waking up unable to breath, thinking I'm dead), usually it's just tossing and turning.

Drinking alcohol will make you more anxious. It’ll mess with your sleeping as well. So you may pass out but the latter part of the night is screwed.

I would try cold showers in the morning - just thirty seconds gradually turn the temp down after your main shower. And long walks/exercise. Way more than you do normally.

Melatonin is really helpful.

I usually either put the TV and assume I won't get any sleep, and then if I do fall asleep that's a bonus and it takes the pressure off "trying" to get to sleep.

The other thing I've found really helpful recently is listening to hypnosis recordings on YouTube for insomnia. I think it's only ever not worked once for me. And it might help you relax even if you don't sleep.

I found audio books combined with playing a game on my phone helpful. So something like Just William read by Martin Jarvis or the Hitchhikers Guide to the Galaxy, combined with repetitive game of your choice - I'm playing Phase 10 card game right now until I drop off.

There’s an antihistamine you can buy over the counter called phenergen or promethazine which is also used as a sleep aid. I’m prescribed it for when I struggle with anxiety related insomnia and told to take it for 4 or so days to reset my sleep pattern. It works really well and has no side effects. Might be worth a try for you

I’ve also just seen on another thread about googling grounding techniques x

I will definitely try some sound on overnight tonight, I usually put a podcast/audiobook on but use a sleep timer to turn it off, sometimes putting it back on several times if I'm still awake.
I think it also helps (in a weird way) to know that anxiety related insomnia happens to lots of people, because it feels very lonely and like you're the only one at 3am, so hearing from others has been useful. Thanks!

Promethazine is sold under the name of Sominex, in a blue packet; the green packet is a herbal medicine so ask for the blue. Available over the counter in packets of 8, 16 or 24.

You can also try diphenhydramine, another antihistamine; Boots Sleepeazie 50mg and Superdrug One-A-Night Sleep Aid 50mg are diphenhydramine.

The pain killer, Solpadeine Max, which contains codeine, also helps.

Obviously none of these should be taken long term, or all together, but are good for short term use.

I hope you get some rest soon.

You have my sympathy, OP. I'm a dreadful sleeper thanks to mental health issues, too!

Promethazine is very helpful, as a PP said - it's also used for travel sickness.

Melatonin, however, is banned OTC in the UK - it's prescription only.

I suffer similar at night, they are called night terrors. I googled it and apparently if you set an alarm 30mins or so after you've fallen asleep it's supposed to suppress it. Works for me most nights.
www.healthline.com/health/night-terrors-in-adults

I don’t find Promethazine at all helpful.

You can get melatonin on prescription. But l see a pyschiatrist. He told me it was so safe and mild that it was fine to buy it from US. I used Bioevea.

I've never found Melatonin to work.

Promethazine may help the op if she is new to it. Most of these things 'get used' to you and are ineffective after a time but not at first. She can but try.

You need to give melantonin chance . It doesn’t work straight away.

I've been taking it for at least a couple of years. However I know Melatonin does work for some people, we are all different. I don't want to put the op off trying any of the things suggested here because they may be good for her problem and if not, won't do any harm.

Just wanted to come back and thank everyone for their suggestions. Using a combination of some of the advice given gave me a nightmare free night last night. Sleep still not wonderful but I think there are still some things that have been suggested that I can try. Thanks again and I wish you all good sleeps!

Excellent, Olddog.