Any tips for trying to befriend wakefulness when lying in bed awake
Very much struggling with befriending wakefulness which is advised by experts, as I am experiencing horrid palpatations and a racing heart , as I know it’s the fear of being awake the fear that I am not sleeping. It’s very self perpetuating and awful. Been suffering on and off with insomnia for about 4 years . New to the community here hoping lots of peeps out there will join in with this discussion..
Hello all, I am new here, but it already feels good to see that I am not alone.
you've been so supportive for everyone. Thank you for that! , sorry to hear about your troubles. My insomnia started about 1.5 month ago, when I: 1) Experienced a lot of stress at work (I am a professor) related to loss of funding and not knowing how to pay my students), plus some other issues; 2) Traveled to Japan/Korea and experienced a major jet-lag; 3) Had to function 100% at work, while not sleeping almost at all. The only thing that has worked for me for now is Lunesta (2mg), but I don't want to depend on it. So I take it one night to catch up on sleep, and then one night without it (those nights I do not sleep AT ALL). I feel terrible the day after. Going to a sleep clinic tomorrow. Will see what they will recommend. Good luck everyone. It is good to have a support community. Hi, Jasna. I'm so glad to hear you've acted quickly to get support for your insomnia. I hope that means that you'll be able to start feeling better faster. Academia is not for the faint of heart, and clearly you have dedicated much of your life to your own success and those of your students. They are lucky to have someone that cares so much. I pulled a couple articles from our archives about therapy for insomnia that have some strategies you could try.
https://insomnia.sleep-disorders.net/cbt
https://insomnia.sleep-disorders.net/clinical/sleep-restriction-therapyPlease do the best you can to take care of yourself ... you may want to consider taking a leave of absence so that you can focus on rest and recovery. There's no shame in making your health a priority, especially when you are feeling so unwell.
Sending support and best wishes to you tonight. -Melissa, team member
Dear Melissa, thank you so much for your kind words. Still struggling with sleep. Leave of absence sounds as a dream. I don't think I can do that. But, I will keep working on this. Reached out to CBT-I therapist. She is out of network for my insurance, so it will be quite expensive. Reached out to some therapists in my "country of origin". It is much cheaper there and they are also great (hopefully). Thank you for your support. Wishing everyone all the best.
Hi
! My heart goes out to you for the struggle you're going through and your desire to befriend wakefulness. I am not an expert in this at all, but mindfulness meditation has been useful for me on nights where I am very anxious and can't shut off my brain. I use the Calm app because I got a subscription through my job, but there are many good apps and YouTube videos you can explore for free. But ultimately, as Lori mentioned, the gold standard is therapy. You learn overtime to replace the negative associations with nighttime/bed/sleep. Certain methods of therapy can also help you address subconscious anxiety or trauma you might be carrying without realizing. Just know that recovery is possible, and you're not alone. Hugs to you. -Melissa, team member thank you for this kind response I appreciate so much all these encouraging things . My anxiety is awful though when I can’t sleep it becomes so physiological that I feel tightness in my stomach the next day . I will look into the app, and mindfulness meditation in general x
Your reply is lovely Lori thank you it all helps that’s very interesting about the Raynauds I will keep you posted ♥️
Also Lori interesting you say that about my thyroid , my recent tests have to be repeated in 6 months . But they didn’t say why . Also I am being seen by a rheumatologist in march as I have been having terrible problems with my fingers very sore and ruining my nail bed, the GP thinks I have Raynauds . I suffer from cold hands a lot. It’s a cold winter here in the UK !
Hi
. I am not familiar with Daniel Erichsen's method, but that makes a lot of sense. Befriending the insomia might help alleviate the anxiety for some people and eventually help with sleep. I am glad you are planning to see a therapist. It can be so healthy to talk with someone who is not invested in you or your life. I hope therapy goes well and brings some resolution.
Raynauds is commonly associated with thyroid disease and with many other autoimmune diseases. I hope you get some concrete answers soon and that you find treatments that lead to sleep and more energy overall. Keep us posted, if you don't mind. I'll be thinking of you. - Lori (Team Member)
