I've had this problem a lot too. I find it happens to me when I am very stressed out. Either I can't sleep at all, or I wake up at 4 or 5am and I have all these terrible thoughts in my head and I sit there getting myself all worked up.

I think recognising this pattern has helped me a lot. It's pretty much a given that if I'm awake at certain hours of the night, I will be thinking about things that upset me. So durring these hours, I tell myself "it's just 4am, it will pass". I try not to focus on what's in my head because that only feeds into the panic. I don't even bother trying to go back to bed or relaxing because that never works for me. I get up and read a book or watch tv for a bit untill the feelings of panic have passed. If it's really bad I come on here and write a really long post about everything that I am feeling and then don't bother to post it. It just helps to get things out of your head and onto the screen (or on paper) sometimes.


Usually the feelings pass a few hours later, and I tell myself "ok, it's 6am. it's over." And then I'm able to relax and get an hour of sleep before I have to face the world.


Knowing what triggers this behavior can also help you avoid it. I limit things like caffine and sugar, especially at night, and pay attention to my physical signs of stress. But I think no matter what you do, you can't control it 100%, so being able to tell yourself that it's just anxiety and it will pass and you will be ok is very important. Good luck.

I either read, listen to music, or watch tv. Laying there is the worse thing you can do, it only makes matters worse.

Ive had chronic insomnia for about 30 years. I sleep 1.5 to 2 hours a night in 20 minute increments. I'm used to it now, but it made me crazy for the first 10 years or so.

There is an insomnia support group on DS that you may want to join.

I don't think I have insomnia at this point. I slept about 5 hours total on Sunday, and then slept good monday, but last night I think I only got about three hours. I know that taking a xanax would probably help me sleep, but I really avoid taking it at all costs.

I may need to switch my medication. I am on Buspar (7.5 mg 2x per day) and have been for 4 years and it always worked well, but right now I don't think it's working. I guess it is more for the GAD than the panic though.

I think everyone gave some awesome advice, I'd just add that if its already close to the time you need to wake up, just GET up and don't lie in bed. For some reason this can perpetuate you just dwelling on your anxiety and symptoms.

Get up and walk about (don't watch TV or get on the computer), get a drink or healthy snack, read or do something relaxing, and if you feel yourself getting sleepy then you can hop back into bed and tell yourself to just think about peaceful sleep. Find a picture to meditate on when you are drifting off...

Hope you feel better soon : )

I would definitely suggest getting out of bed and doing something to keep yourself occupied for a little while. Wash some dishes left in the sink, watch a 30 minute sitcom, fold a load of towels. This might help you get a little more tired, and take your mind off of things.

Also, if you want to stay in bed, maybe try reading a book. This way, you're mind will be off of whatever is worrying you at the time, and you have the option of either falling asleep while reading, or just closing the book and rolling over.

Have you tried Melatonin? This is supposed to relax you and help you fall asleep. It's all natural, so you don't have to worry about dependency. I wish you the best of luck!! Keep us updated!

On the Anxiety course I once attended, we were told that if we didn't get to sleep within 20 mins of going to bed, then it's best to get up and do something relaxing like reading, listening to soothing music, or crossword puzzles, until you feel very sleepy. Then go back to bed and try again. Don't watch TV or use the computer.
I hope this works for you