Weekly Prompt #14: How do you ensure a good night's sleep despite the anxiety?
Hello everyone, I hope you are all being easy on yourself this week.
A couple of weeks ago we discussed: Do you find it difficult to embrace your imperfections and acknowledge your strengths? Thank you to all who participated and shared their thoughts for discussion. I enjoyed them. I hope you all did too. If you didn't share yours, please share them here and I look forward to reading and discussing them with you.
This week's prompt: How do you ensure a good night's sleep despite the anxiety? Have you found any relaxation techniques or bedtime routines that help?
Anxiety can disrupt your sleep patterns and lead to insomnia. This week I want us to reflect and explore this topic that can help with anxiety and sleep. Let's get started and all thoughts are welcomed!
Join us in the Anxiety Support Chat every Monday and Tuesday!
lately I can’t have a good sleep but sometimes I just try to get so tired that I just fall asleep fast
@ASilentObserver
Based on my personal experience with insomnia, I have found that waking up early is one thing to help cope with anxiety, stress, and an indirect method to be sleepy around 21:00-22:00.
@RainDZ Thank you for sharing about your experience with insomnia. I'm glad you found an indirect method of managing your sleep schedule. Waking up early as a way to feel more tired in the evenings sounds like a strategy that worked well for you. How does it feel to have found something that helps you cope with stress and anxiety?
@ASilentObserver
Despite the uncomfortable feelings at the beginning, it's become a lifestyle and a daily routine that surprisingly curates my day without my intervention. I do feel better having seen my insomnia frequency degraded and my overall well-being improved! Wishing the very same to everyone else here :)
I use guided meditation once I'm ready to lay down like Yoga Nidra. There are a lot of options out there but this is what helps me fall asleep. When I was younger it was listening to my favorite music.
Reading a book or listening to music
@AnimalLover2006
Do you have a favorite book or a favorite song you go to when you are anxious?
@AnimalLover2006 A soothing activity like reading or music can help distract the mind from racing thoughts. How have you been feeling in general with your anxiety lately? Please know you're not alone in facing such challenges.
@ASilentObserver
somedays i can manage my anxiety but other days i rly struggle
When it comes to really bad anxiety I often can't ensure a good night's sleep. The anxiety simply exhausts me until I pass out *shrug*
I don't fight it anymore. I used to stay in bed and try the breathing techniques that my therapist gave me. I used to take melatonin. I tossed and turned. I couldn't shut my brain off. I still don't sleep well, but now I get out of bed and either do something productive off my to-do list, which makes me feel good, or I go downstairs to read a book or watch TV and not wake up my family. It gets me out of my head which will usually help me fall asleep a few hours later. I still only average 4 hours of sleep on anxious nights, but it's better than nothing.
@akay06 It sounds like not being able to sleep due to anxiety has been challenging. How does it make you feel when you're able to get out of bed and engage in activities that take your mind off of things? I'm glad to hear you've found strategies like reading or watching TV that provide some relief, even if it's just a few hours of rest. Your effort to care for yourself in a way that works for your situation speaks to your strength. Please know you have all of us here with you to listen to and to support.
Thank you. Doing something productive makes me feel like my old self before I struggled with anxiety, depression, and PTSD. Reading or watching TV gives me hope for a little bit anyway. It gives me hope that everyone's life isn't constantly worrying and never solving any issues and that maybe my life could be that again one day.
Heating pad.
@0B
That is a good one
@0B It sounds like your anxiety is making it difficult to get a good night's sleep. I am glad that heating pad help you. How does that make you feel?
Hmm I guess, I just know that heating pads make me sleepy and pass out like a light.
@ASilentObserver
Weighted blanket, melatonin gummies, and mainlining caffeine the next day until I eventually collapse from exhaustion at 8:00 pm in about 4 days
@generousSailboat3674 It sounds like you've been struggling with anxiety and finding a good night's sleep. That must feel challenging. What's on your mind as you think about managing your anxiety at bedtime?
@ASilentObserver
lack of work, lack of money, feral child who’s supposed to start school next week, spouse who doesn’t care that we’re almost out of money and is neither looking for work nor helping to parent our feral child who’s supposed to start school next week, and keeping an ear open for the next time the feral child who’s supposed to start school next week wakes up screaming again
@generousSailboat3674 I am sorry to hear that, generous. It is a difficult situation with a lot on your plate and stress with work, money, and parenting responsibilities. You mentioned the challenges - is there anything that's helping you get through each day?
Please know we are all here with you to listen to and support you. Please feel free to share anything and everything stressing you out. You are not alone in this.
@ASilentObserver
"is there anything that's helping you get through each day?"
Nope. Just the knowledge that if I don’t, the kid starves.
@ASilentObserver
When my anxiety is bad i make a cup of tea listene to music or watch netflix and talk to people here
@Howegeorgia20 It sounds like finding ways to relax and distract your mind have helped you on nights when anxiety is high. What usually worries you before bed?
@ASilentObserver
Sometimes about day ,can you answer pm please
🤍 Switching from coffee to herbal tea mid afternoon (Passion by Tazo is my favorite)
🤍 Sleeping with a favorite stuffed animal
🤍 Imagine going to a relaxing place or having a conversation with whatever fictional character my brain comes up with
🤍 Going to bed clean and with brushed teeth
🤍 Deep breathing
🤍 Listening to white noise or a guided meditation
@spicyavocado3788 It sounds like managing anxiety before bedtime is important to getting a good night's rest. Choosing calming activities and making your space feel comforting are wise strategies. How does trying those impact your feelings as you prepare for sleep?
It helps me to sleep more soundly when I do my little “ritual bites” before bed. I call them bites because I don’t really have an order of doing things, and it can change day to day. But those are a few things I can always do to calm my anxiety before bed. Having my bedroom dark and cold helps too. Anxiety is a constant companion (🙃😅) so I do a lot to try to accommodate her.
@spicyavocado3788 It sounds like you've found some helpful ways of coping with anxiety before bed through your little "ritual bites" and preferences for a dark, cool bedroom. Doing what we can to feel comfortable and at ease is important for relaxation. I'm glad you're taking steps to accommodate your anxiety - it's wise to care for ourselves when we're able.
What kinds of activities or sensations help ease your mind as part of your rituals?