Insomnia due to overthinking/restless mind and self-consciousness - Social Anxiety Forum
 
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post #1 of 7 (permalink) Old 03-20-2017, 03:43 PM Thread Starter
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Insomnia due to overthinking/restless mind and self-consciousness

This may not relate so much to *social* anxiety per se, but sometimes that forms part of it. Does anyone else have an issue with falling asleep because you keep mentally checking to see if you have fallen asleep or are closer to doing it, and in the process king of bring yourself out of it and wake up more? It's hard to explain, but I have that issue. Especially on nights when I know I need to get up at a certain time the next day, often early (even if I give myself plenty of time, just the thought that I may not fall asleep in time and get enough rest keeps me up!). This also happens when I know I'm behind on sleep, and it makes me anxious that I missed out and *really* need to catch up this night. In my mind, I keep telling myself, "Fall asleep already, dammit!" lol. I know it's best to think of something peaceful like nature or whatever, but if you are aware you're doing this as you do it, it's difficult to "fool yourself" into it, if you know what I mean.

I also have issues simply due to overthinking and thinking about life problems before going to bed. I know I shouldn't, but it's hard not to. Sometimes I'm actually on track to fall asleep and in a very relaxed, sort of semi-dreamy not fully awake mode, and suddenly think of some embarrassing moment from real life or wonder what someone thought of me, and to my great annoyance, I suddenly come out of it and am wide awake again, and back at square one. It's very frustrating. And the thing is, in normal waking reality, those thoughts of those moments aren't even embarrassing and I don't worry about them, but in that vulnerable half asleep mode, they suddenly hit me really hard for some reason, and I suddenly feel really self-conscious and almost ashamed of myself. It's weird. And not really rational. I guess that means my subconscious has a lower opinion of myself or lower "self-esteem" than my actual waking conscious, and some of that slips through in those moments.
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post #2 of 7 (permalink) Old 03-20-2017, 08:08 PM
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When i have racing thoughts at night, i tell myself to just let go of everything, it helps. Also, if you are thinking over embarassing events, then stop thinking about them. My therapist said that one of the main things that causes SA to get worse and to not go away, is when you think of embarassing things that hapenedd to you. This makes your mind anxious about future situations, which of course makes you more anxious.
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post #3 of 7 (permalink) Old 03-21-2017, 10:14 AM
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Sometimes. I've gone one or two nights without much sleep before I get a full night's sleep because I'm so exhausted. Then the next night I can't sleep and the cycle repeats. It comes and goes but it's horrible.

Sometimes listening to music helps. Sometimes guided meditation helps. But most of the time, I just wait it out.

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Stark, "Farscape"
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post #4 of 7 (permalink) Old 03-21-2017, 11:03 AM
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I have sleep apnea and insomnia I think.

People at work always complain I look tired.

I'm always tired, tired of everything in general.

Meh

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post #5 of 7 (permalink) Old 03-21-2017, 12:33 PM
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I used to have a lot of trouble with both falling asleep... AND... getting restful sleep.

Not so much anymore... what with all the research and experimentation I've done.

Now my sleep is on autopilot. Almost every night I get a refreshing 8-9 hours of sleep, without ever needing a nap in the afternoon to power me through the rest of the day.

Essentially, my daily routine consists of the following:

#1: Exercise in the morning

Exercising has helped me a lot with being able to fall sleep faster, as well as with getting deeper sleep.

Cortisol is highest in the morning, making it the ideal time to get a workout in.

And that workout, I've discovered, is crucial for good sleep. The harder you workout in the day, the harder your body will go to work at night when it repairs and rejuvenates your body.

#2: Magnesium

Since taking 400mg of magnesium, 1 hour before sleep every night, I've found it works wonders for de-stressing the body and relaxing your muscles.

It has vastly improved the quality of my sleep. And I've also found it induces a mild sleepiness (from your muscles being relaxed).

I like the NOW Magnesium on Amazon.

But you can also absorb magnesium in your body from epsom salt baths or magnesium sprays... if you don't want to go the supplement route.

#3: Pitch-black room

Any source of artificial light is a big no-no for sleep. It only serves to inhibit your body's natural melatonin production, preventing you from falling asleep fast, and disrupting your body's deep sleep cycles.

I've found that even a little light can make it that much harder to fall asleep.

So, if you can, try to get your room blacked out, and you should notice better sleep.

#4: Read fiction before bed

Reading, for me, works wonders for getting drowsy fast.

Not only does the act of reading get me tired... it also takes my mind off any worries and thoughts I've had running in my head.

It's a great way to unwind and take your mind of the day's events.

I usually read for 30-40 minutes before I'm ready to call it a night.

After that I'm asleep within 10-15 minutes.
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post #6 of 7 (permalink) Old 03-21-2017, 12:45 PM
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My sleep pattern is jacked. I've lived in so many international time zones in the span of 1.5 years that I can't seem to go to bed before 2am or 3am here on the US East Coast. Oh and yes, I think of a lot of random crap to do at night as well.

Melatonin is a great natural remedy though. But, definitely take it early during night. Or else, you will be totally out of it during the day time.

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post #7 of 7 (permalink) Old 03-24-2017, 02:20 AM
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Question how long you spend in bed?

mine's stuttered

I sleep well

but when a morning's boring, straight to sleep. effective


8 hrs sleep or so thinking it's next day, awake, but 8pm same day

just about all this year... a bit back to future
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