Hi Tina. Sleep seems to be common problem with anxiety sufferers. Do you have the Program? If so, I've found the Relaxation tape to be so important. I do the entire 3 sessions each day, most days 2-3 times a day. I find that simply being able to Relax was a big problem for me. I really start to relax at the end of the 2nd session and by the 3rd, it's off to sleep land for me. It allows me to slow down, quiet my mind and speak reassuring words to myself, the more I relax the more okay about myself I feel and I simply sleep. I hope this helps in some way. Laura

The relaxation tape does not work for me either. It is really kind of annoying. That is probably just because everybody has preferences.

I would be more relaxed just hearing a different type of voice leading me through, and then just constantly hearing the sound of a waterfall. That is what relaxes me. The harp doesn't hit me right. The relaxation tape actually gets me a little worked up as soon as I hear the first note. I'm trying to find a waterfall sound online or on cd instead.

Try a different relaxation tape, but still put yourself through the relaxation technique at your own pace, the breathing and muscle relaxation. You may find you can do it quicker. You may wish to pick up a type of spa music that can be purchased even at a local Walmart or drugstore. You could also try reading a self-help book on the subject as well.

I need to have MWC change my screen name! But from someone who has struggled with severe sleep issues, maybe there are some tips I can help with. I agree with the previous posts. There are many kinds of relaxation tapes, and you might find one that works better for you. Someone on here told me you can download free music from limewire. They searched under "relaxation music". You might do better just going through the process in your own mind. I like a voice leading me through. Sleep can be elusive, and the more you go after it, the further it slips out of grasp. So the first thing might be to let go of an attachment to a good nights sleep. I know, I can hear "But but but but!" because I have been there. Insomnia is perfectly awful. Eight hours would be nice, but you are able to function on less. I know it is sOOOO much harder on little or no sleep, but you really have made it this far. So give yourself credit for doing the best that you can. Do you exercise? Many have found vigorous exercise (don't do it in the evening) helps them sleep better. Also, no caffeine at all. I am interested to hear why you say the program isn't working for you. What week are you on? Is it helping you during the day or do you say that because you are not sleeping better? I found with my extreme anxiety episodes, that it still takes a few months for my sleeping to even out again to the point I am sleeping through. Paxil helped me too. So you may be doing better but it may take more time for the sleeping part to catch up. Tammy from the MWC has a book called "A Time to Sleep" and in it she says something like "Progress is measured by your sleep attitude, NOT by the amount of sleep." It is a slow process, but try to be patient with yourself. On the nights you are able to fall asleep, even if you wake at 3 AM, congratulate yourself for falling asleep on your own. I could be up for hours in the middle of the night, and I would panic about it in a major way. But as I was recovering, I would just tell myself "yes I would rather be asleep, but I will try to spend these hours calmly resting and relaxing, even if I am not asleep". Good luck!
formerly SleeplessMom

Are all relaxation tapes the same? Depends on the personality. Some prefer Yanni, while others cringe at the sound of Enya. Some enjoy Eastern Indian, others Hopi Indian or Celtic. Again it depends on the personality and what one particularily finds relaxing. The kiosks that supply a small range of cd's are good for sampling and seeing what you like, if you are not certain.

Hi Tina,
I live alone after my mother's death and don't have a partner, boyfriend or husband...I had insomnia for 2 months because of the anxiety and fear and depression, etc...even went on meds but that wasn't a good idea...now on tapering I am going through the same issues, only worse, I had before!
Anyhow, along the way there are a couple of things I can pass along to you that may help you.
First,,,if you had a very good natural sleep aid that may be of great help, along with listening to the tape when you go to bed...Lucinda's voice is very relaxing and the counting is especially effective, I believe..
Beyond this go to www.pointofreturn.com and you will find a couple of supplements, namely "Sleep" and "Calm" that are very good to help you sleep...I had tried everything else natural and even over the counter and stronger things but the Sleep and Calm work better than any of them...at least that is my experience.
Also,,,try www.thinkrightnow.com and get their cd on anxiety...It only has favorable, miraculous reviews and these tapes change your brain patterns and get you thinking without any of the anxiety. I am looking forward to receiving my cd in a couple of days...I am sure it will help a great deal.
Anyhow,,,I hope this helps and at least you are fortunate to have someone in your life...
You will be fine..
Hang in,
Karin

quote:

Originally posted by tina20:
my boyfriend works third shift. I don't know what to do because, I can't really get any sleep if he's. Not with me. He doesn't get home until 7 am. So I always feel scared and can't fall asleep. Sometimes, I can fall asleep fine but wake up at 3 am. And other days I can't sleep at all. I keep thinking about life. And the future. What should I do to get more sleep and does anybody else feel this way?

I would recommend exercise on a consistent basis to help drain you of some of the nervous energy. Reading for some folks helps them at bedtime. Turning off the tv an hour or so before trying to go to sleep.

There are natural sleep aids like kava kava and valerian root.

I had a messed up sleep pattern for about 7 years, couldn't work because of it. Working the program and exercise worked for me.

Excellent post, sleeplessMom, some really good tips.

karin,

will you check back and let us know if those CD's worked? also, what kind of sleep problems do you have? Do the sleep and calm allow you to sleep through the night? I've been waking shortly (with in an hour) of going to bed at night. and then I'll fall asleep of and on through the night. Some nights are better than others.

Amber

Amber: I am so sorry you are having trouble staying asleep. I have lived through this so many times. When I was pregnant for the second time, I would, like clockwork, wake up about 45 minutes after falling dead asleep almost instantly at bedtime. And this went on almost every night for 9 months...even taking Ambien only helped for a ~3 hours or less. And I didn't realize that sleep aids can cause rebound anxiety in some people, making the whole cycle worse. It was a big eye opener for me to realize that it was high anxiety all the time, during the day, that was causing me to come out of sleep at night. As your body is switching between sleep cycles, normally you come to a lighter sleep period, but the anxious mind sees danger and wakes up completely. My best advice is to work hard at this program or another program to bring the anxiety down one notch at a time, and be very patient with yourself in waiting for the sleep to follow. I never tried melatonin or anything, but others on here have reported some benefits to supplements.
formerly SleeplessMom

sleeplessMom: Thank you for your advice about the sleep issues. I'm at a stage now where I wake up after only 45 minutes of sleep. When I do wake up, I'm in the middle of a panic attack and my stomach is so upset that I have to run to the bathroom. GRRR! So, I'm up in the middle of the night, taking a dozen TUMS, and I'm dragging my butt to work every day. I've been here before but you reminded me of how long it does take for the sleep to return. I'm also glad that I'm not the only one waking up after 45 minutes. Sometimes I use Benadryl as a sedative and it helps -- sometimes good for 4 hours of sleep. Does anyone else out there have advice or have these kinds of sleep problems?