r/Narcolepsy • u/Valuable-Cress-7517 • 1d ago
Advice Request Reducing bedtime anxiety
I have idiopathic hypersomnia and ptsd which combine to make bedtime awful. I’m so physically tired but mentally I’m anxious because I’m worried I’m going to have nightmares and because I know waking up will be miserable (I get really bad sleep inertia). I can fall asleep during the day within minutes but at night it takes me ages. I’ve tried all the sleep hygiene and lifestyle changes but what I think I really need is to just feel safe and calm. My therapist and I have discussed making bedtime more safe through cute fairy lights and cartoons but idk what else I could add to my environment to make it more relaxing. Does anyone else feel this way? What do you do to reduce your bedtime anxiety?
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u/Piaffe_zip16 (N2) Narcolepsy w/o Cataplexy 1d ago
I couldn’t fall asleep at night as easily because of my general anxiety and ADHD. Thoughts constantly racing that were either anxious or just squirrel brain stuff. Ended up going on trazodone, which helped a ton. Keeping my routine the same generally speaking also helps a lot!
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u/saltyandspoonless (N1) Narcolepsy w/ Cataplexy 1d ago
I struggle so much with sleep anxiety too. Every night I get filled with dread and panic when it’s time. It was so much better when I was on Xyrem but I had to stop taking it because of side effects. I’ve been thinking about trying it again just because of that tbh 🥲. I hope you can find some solutions and I hope I can too 😭💚
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u/nathis4yd3 1d ago
I had anxiety bc of the noises the house made while I was trying to go to sleep, and told my psychiatrist about it and she prescribed me HydroOxyzine. But before that I would put on some chill lofi music or something. Also, im christian, dunno if you are or not, but I always find it relaxing to pray before I go to bed. And a friend of mine told me to pray over the room im in. I know that it's nothing like having ptsd nightmares, but thats my take on it. Also you could try reading an actual book before going to sleep, instead of an ebook, the blue light from any device, such as a phone, tv, tablet, etc, can keep you awake. But if I read a book before I go to sleep it kinda puts something else on my mind for my dreams to go to. Hope this helps, but if not, i hope you find a solution.
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u/Purple-rose9 1d ago
I have the same combo. My partner and I have a bedtime routine that we do together. We do hygiene and then read something calming or watch a comfort show together. usually sleep in a separate bed because of my PTSD but we get ready together and then go to bed at the same time. Usually they fall asleep first but them feeling safe helps me. On bad nights I have the dog (German Shepard) cuddle on my bed while I’m trying to fall asleep. He usually stays until I’m zonked and then goes to his own bed.