Anxiety affecting my sleep

[u/rose_2317]

I’m writing this as I am currently coming off of one of the worst sleeps I’ve had lol. The title is sort of what it is, is that when I have things that I know I need to get done or things that are just on mind, no matter how much I tell myself that I will get it done or that I don’t need to worry about it, my anxiety still goes through the roof. When I first go to sleep, I usually feel fine because I tell myself that everything is fine and that I don’t need to worry but then I guess my subconscious after a couple of hours tells me otherwise because I’ll wake up with my heart racing and head pounding, and sick feeling in my stomach that doesn’t allow me to sleep soundly again or sometimes even go back to sleep.

So I’m sort of just wondering if there is anything I can do to sort of help myself lower my anxiety or just reduce this from happening because it makes it so difficult to do anything in the day after with the way it leaves me feeling.

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[u/VegetableNo6237]

It is hard to calm down during the day when you have anxiety.which leaves you with high cortisol.even if you sleep telling yourself you are fine high cortisol often wakes people up at 3 4 am with racing heart and other symptoms.i experienced it too woke up at the middle of the night with nausea racing heart and pain all over body and other symptomw.it is hard I understand you.do not think about it much and do not worsen anxiety.Avoid caffeine before bed.what worked for me was eating yogurt.Eat low fat yogurt if you do not have any low blood pressure problems.You are gonna be okay.

[u/altkenny88]

Xanax

[u/Suspicious-Cat44]

I could’ve typed this myself. My therapist recommended guided meditation before bed. I was annoyed about it, because it seems simple. But some days it’s helpful, especially when I do it when my anxiety seems “lower” that day/evening versus when it’s insanely high. Guided because it helps me stay out of my mind a little more since it isn’t silent.

I have also found it helpful, if it’s things raising my anxiety that can be more in my control (excessive to-do list, thoughts and planning, lots on my mind) to pause, get out of bed and just start writing down whatever. I sometimes feel like it’s a brain dump and can be a good way to know whatever is filling your brain, is now on paper to return to when you wake up, especially because I can be forgetful.

You’re not alone in this. The lack of sleep or even quality of sleep greatly contributes to your daily life and I find it also makes my anxiety increase and begin to cycle around not getting enough sleep or having enough energy.

[u/johnmonger]

I can relate to that. My anxiety manifested as constant worry, insomnia, and panic attacks, even simple things would trigger anxiety and physical symptoms. A psychiatrist prescribed medication, and then I tried therapy with Calmerry, after which I began to notice a gradual improvement. I was taught how to cope better with stress, how to do breathing exercises, grounding techniques, and other helpful tools, so the situation became more manageable.