going to bed gives me anxiety

so lately i’ve been sleeping pretty badly and waking up at night. every time i go to bed or think about it i get anxiety because i have trouble sleeping or maintain sleep for 7-8 hours and if i sleep less i punish myself or feel tired. do you guys had this experience? like i tell myself “what if”

 

I think everyone knows the feeling of anxiety at bedtime. I recently read about a technique to fall asleep quickly, called 4-7-8:
1. Lay as comfortable as possible. Try to distract from everything and not think about anything. Clear your thoughts.
2. Relax and exhale.
3. Take a few quiet breaths through your nose for 4 seconds (2-3 breaths).
4. Hold your breath for 7 seconds.
5. After this exhale as calmly, smoothly and relaxed as possible through the mouth. For 8 seconds, take slow, short breaths with your nose and exhale the same with your mouth.
The main thing - do not let into your head any thoughts at the end of practice 4-7-8.

This technique helps when I feel anxiety and can't fall asleep. Hope, it will help you too. Good luck.

 

I used to have a lot of trouble with this. The anxiety would affect my bowels, but mostly made me have to keep getting up to pee. What really helped:

- Deep breathing (like above).
- Telling myself over and over again that I can still rest and be rested, even if I don't sleep.
- Keeping a pair of socks by the bed (if you don't normally wear them to bed). The anxiety would make me chilled and shaky, so I knew I always had the option to pull up the extra blanket or put on socks.
- Don't look at the time (turn your alarm clock away from you so that you can't see it by accident).
- Don't aim to get a certain amount of hours. Just know that you can still be restful.

Hope this helps -- good luck!

 

thanks a bunch guys! i also found not looking at the clock helps! God bless you all!

 

stevow,
Ellen's story and her posts about insomnia might be helpful. She is one of our Beloved Grand Eagles and has wonderful advice and guidance.
Lizzy