1. Alan has completed the new Pain Recovery Program. To read or share it, use this link: http://go.tmswiki.org/newprogram
    Dismiss Notice

3 days no sleep and countless days of irregular sleep.ive started doubting my recovery

Discussion in 'General Discussion Subforum' started by unlearningpain, Nov 7, 2018.

  1. unlearningpain

    unlearningpain New Member

    This thing just sucks.
    Im unable to find out reason.is anxiety ? Depression ? Or what though my pain in LS is gone but this insomnia has spiked.

    I went home after taking leave from work thinking I'll rest better there for some days.But this thing has gotten only worse.

    Dark circles have started appearing.what does it want from me.? Long breaths aren't working.

    I have controlled anxiety a lot but still I'm unable to sleep.i gone through sleeplessness in past.but it's frustrating how I'm unable to recover even after following Claire Weekes and other stuff.

    I doubt if anxiety is keeping me up?
    I mean 3 consecutive days at home.where peace is like nowhere else.
     
    Last edited: Nov 7, 2018
  2. Free of Fear

    Free of Fear Well known member

    I wish I knew more about insomnia so I could offer more, because I really hear how hard this is. Sometimes it feels like it can't get worse, and then it does. But it always gets better, eventually.

    I look forward to hearing what others have to say.
     
    unlearningpain likes this.
  3. Marls

    Marls New Member

    Try googling Curalistic handbook. It’s a free download in neck pain and has a very good chapter on sleeping. Nights can be long and lonely and it may help.
     
    unlearningpain likes this.
  4. unlearningpain

    unlearningpain New Member

    i tried doing everything to sleep.i read curalistic too.Now it is 6-7 days of insomnia.
    Though im not that irritated by it, as i was when it happened last, but still

    in night my mind is thinking all kind of useless things that i don't even remember.it goes on and on.
    i start concentrating on my breath to relax using deep breathing technique but eventually those thoughts come and start a never ending loop.

    i tried watching the thinker but i feel im not doing it correctly as i get lost in thoughts a lot.sometimes i catch it come back sometimes i don't.

    ultimately im sleep deprived.
     
  5. JoeHealingTms

    JoeHealingTms Peer Supporter

    Something that help some people is a herb called skullcap and passion flower. It comes in herbs, teas, tinctures and pills. I take one 425mg of skullcap and one 500mg of passion flower 2 hours before sleeping and they do help a lot with that anxiety that comes from rushing thoughts. Some people also use and swear by kava kava but it did not have the same calming effect as the other 2 so I stopped using it. I am doing tvns therapy now also and that have been a game changer in terms of controlling anxiety and induced pain. I do not recommend anyone to be on pills either prescribed or natural, but these ones being natural and non addictive and certainly safer than any prescribed anti-anxiety pills, it is a good middle of the road addition to control anxiety until you learn to control it totally with your mind. Hope this helps.
     
  6. Marls

    Marls New Member

    If it’s some lonesome hour in the night try positively describing yourself A to Z very very softly and slowly. IE A = amazing B = beautiful C = er .... Curious. Very gently and always positive. Not rocket science because even Q can equal Cute in a way. Anything to stop your negative thoughts for a while. xx
     
  7. unlearningpain

    unlearningpain New Member

    Maybe I'll try.
    What happens is my mind goes on making scenarios that never happens.

    If I stop or control that.im cool as ice.isn't it.ill recover completely.isn't it?
     
  8. HattieNC

    HattieNC Peer Supporter

    I had insomnia for almost 15 years. A few things that have helped me overcome it.
    1. A SMALL dose of Melatonin ( I take a 3mg tablet and break in half). Ironically, a larger dose will make me restless.
    2. Never looking at the clock during the night.
    3. Keeping the bedroom cool and dark (I wear an eye mask and use a sound machine to block outside noise).
    4. Visualizing a pleasant memory from my past and creating a happy story around it. If I don't take control of my thoughts, they will take control of me. I used to dread going to bed each night, but now I look forward to it. Snuggled peacefully, my thoughts can take me on happy, relaxing journeys. Sometimes I create a story around a pleasant memory and sometimes I create a story of fiction. I allow them to develop slowly, so I don't get overstimulated and become wide awake. Before I know it, I'm sound asleep!
     
  9. Cheryl

    Cheryl New Member

    It’s impossible to stop thinking! The best we can do is notice our thoughts (mindfulness) and recognize them for what they are..just thoughts not truths. My therapist suggested I think of theses repetitive unwelcome thoughts as playing on a tape on a loop that is going round and round playing the same scenarios over and over. I say to myself, gently, ok the tape is playing again and picture myself cutting it and stopping it. Yes, it will eventually start playing again perhaps with the same or new worries, so I just cut it again. Be kind to yourself , Recognizing that you’re having a difficult time. Give yourself a hug.
    Something else I do when I’m lying in bed wide awake is picture all the people in the world that are having the same experience in this moment. I send out kind feelings to them all collectively and that helps me not feel so alone.
     
  10. MindBodyPT

    MindBodyPT Beloved Grand Eagle

    I've had good luck getting through periods of insomnia with middle of the night meditations. I change locations- usually go to the armchair in our bedroom, and pick a 15-20 min meditation to do. It helps calm me down. When I was pregnant, I was doing hypnosis for birth, and sometimes would listen to the hypnosis tracks to relax and fall back to sleep. I'm sure there is hypnosis for insomnia out there, it might be worth looking into if other things havent worked!
     
  11. unlearningpain

    unlearningpain New Member

    i finally slept yesterday.today im feeling normal like other sleepless days.
    I think ive reached a point where sleep makes no difference.

    what i did before sleeping was writing all thoughts down that were coming up.
    finally i tried deep breathing technique while i was in bed.

    lets see if this was last insomnia episode.
    i wish.
     
  12. unlearningpain

    unlearningpain New Member

    How is it for normal people who aren't suffering nervous illness?
    Do they have such kind of thinking issues.falling in loop of thoughts?Do they need to focus on breath to calm down.
     
  13. fern

    fern Well known member

    My brain has never gone easily to sleep and thinks in loops, sometimes for a very long time before I fall asleep. Before I had a kid, the best thing I ever learned was just to relax into the fact that my brain is going to do what it does as I lay there, and sometimes my brain will keep me up for a very long time. I learned to almost peacefully watch it go on and on, without adding frustration, anxiety about the morning, or despair add emotional charge to the experience. That way it doesn’t form as powerful an expectation and memory in the brain to prime me for the next sleepless night. Usually, with practice and just letting my brain do its thing no matter how late I’m up, I end up in a place where I have one or two very late nights a week, but the rest are good enough (this never ever means falling asleep the moment my head hits the pillow, mind you, no matter how tired I am). I just lay there in the dark (dark is important) and think, and I keep myself as dispassionate about the situation as possible.

    One thing that really, really helped me was learning that lying in the dark with your eyes closed is nearly as good as sleep for many of your brain/body functions. I can’t cite that now, but I think the source was a study. That helped me relax about my busy brain, and it made it feel worthwhile and less frustrating to be lying there. That helped me remove negative emotions from the equation and stop giving the experience so much power. And, now not worrying so much about whether or not I was getting enough sleep, I started to sleep more!

    Now, as a parent and feeling more desperate for sleep than before, I do sometimes use a distraction trick to help bypass all that stuff: I download truly boring library books about things I am somewhat (but not passionately) interested in (always nonfiction - novels make you stay up!). I turn my phone brightness all the way down AND reduce the white point by like 95% (accessibility settings) AND set my library reader to a dark background. I turn off the lights, get comfy in my favorite sleep position, and literally read until my eyes are closing. Then I quietly put down my phone and sleep. I don’t even have to reach over and turn off a light. It’s just the right amount of stimulation to keep the thinking at bay, but it’s boring enough to literally put me to sleep. This way I don’t have the chance to think much at all. It doesn’t always work, but it often does. Sometimes I read for quite a while, sometimes for five minutes. Anyway, it’s a trick that works for me when I need it.

    But I think the thing is to get back to TMS basics and try to stop giving power to the issue. The thinking at night is just a thing that is. The frustrated, anxious, desperate feelings *about* the thinking are what drive the pattern deeper into your brain and drive up your stress hormones in anticipation of another bad night.

    I’m sure you’ve heard this all before, but one of my favorite things about this forum is the reminders to get back to basics.

    Which reminds me! I know you sought refuge at home, but have you taken time to check in and see what might be happening in your life to get this all wound up again? It can be pretty mundane, little stuff sometimes - it usually is for me. The stuff I subconsciously think I *shouldn’t* be struggling with emotionally because it’s not a big enough deal. So I never get to feel or process it. Don’t forget to check in with yourself!
     
    westb and unlearningpain like this.

Share This Page