Insomnia and anxiety

tanes256

Hey guys! I'm looking for any input regarding anxiety and insomnia. I'll try to make this short. I've been dealing with insomnia for at least 6 years. I've been taking Ambien for about a year now. I refused sleeping pills for years because I didn't want to become addicted so I took any type of allergy medicine (Benadryl mostly) that would induce sleep. Yeah, I know, dumb, especially when I have to carry around Benadryl at all times because I've had "allergic episodes" due to who knows what! I've tried different brands and different dosages of melatonin but none worked. Tylenol PM was pretty much the only thing other than a prescription that worked. I took that for a few years but again felt it wasn't the best option. After going back and forth with my doc for a while I finally agreed to the Ambien only because the lack of sleep was affecting other medical conditions. I did not notice it immediately but I've noticed in the last few months that I'm not as "sharp" as I normally am and I'm extra forgetful. I cannot scientifically say it's the Ambien but I haven't made any other changes. Now for the anxiety. I've never really had any unusual episodes regarding anxiety but I've noticed recently that I get really bothered by what I consider a lot more than usual. I've had a lot going on in the last few months like moving 2x within 3 mos, more health scares and calling a relationship off due to it causing more anxiety for me. All of this has caused me to once again delay the test until December, ugh! Anybody have any input? On anything really. I don't want meds for the anxiety but if it continues to be bothersome I'm not against it. I've never had to deal with this level of anxiety so I'm wondering if others can suggest anything they do for coping? I was thinking about switching to another sleeping pill but I don't want to risk any negative side effects and my body having to adjust to something new even though I'm not testing until December. What would you guys do? Any suggestions are welcome! Thx guys!

Cant Get Right

Anxiety is tough. Do you exercise? That's always beneficial. Just go for a run when you first get up or something. I also try to control my environment and keep everything clean and where it's supposed to be. Don't put things off. If you cook or something, clean the kitchen when you finish eating. It's nice not having a to-do list slowly building up over time.

Also, what is your caffeine alcohol consumption look like? Both increase anxiety and cause restlessness. lf you drink a lot of coffee, try switching to green tea or matcha. Just cut alcohol all together until LSAT is behind you. Smoking doesn't help either, so if you smoke, maybe try to cut back.

I use ZQuil when I can't sleep. It does the trick for me and as long as I take it early enough it doesn't leave me at all fuzzy the next day. I typically only need it when I'm trying to establish routine. Going to bed and getting up at the same time every day has hugely helped. I've never been able to easily fall asleep or get up, but establishing a schedule and sticking to it has caused a remarkable change. I never struggle to fall asleep anymore, and in the morning I get up feeling recharged and ready to go.

tanes256

Thanks @"Cant Get Right". I don't smoke or consume caffeine or alcohol. I used to be a Dr. Pepper fan but I let that go a few years ago. I don't exercise at all though. Everybody keeps saying exercise, but I'm like, blah! I guess I'll give it a shot though. And I've tried ZQuil. No bueno for me. I go to bed every night between 9-10 and I'm up the next morning at 4:30. I don't take the Ambien on Friday and Saturday just because I don't really have a certain time to get up the next day. I normally don't fall asleep until around 2ish but I'm still up between 4 and 6. Smh. I usually have a routine but I am a huge procrastinator, if that makes sense. I'll work on the procrastinating I can see how it impacts the anxiety.

Nanchito-1-1

Exercise for sure will help you along with a healthy diet. As you see progression you'll be more inclined to do it and it can become a part of your lifestyle instead of something you don't look forward too. Additionally, leaving the gym a pound and a half lighter after an intense workout is one of the greatest feelings... ever.

I start feeling anxious if I don't feel productive during the day/life. Productivity (aside from lsat productivity) can happen in different ways. Like making sure I pay my bills on time, making sure I eat breakfast or like @"Cant Get Right" said, cleaning... Cleaning is a big one for me. I feel way better when those things get done instead of not doing them and laying in bed watching tv/netflix or playing the game. If those things are done then I can do that lol. It also helps with lsat productivity if those things are done.

Moreover im a big asmr advocate. I use to listen to it on youtube before I started working out. It's weird but.... You should try it, it works.

Also
http://www.medicaldaily.com/life-hack-sleep-4-7-8-breathing-exercise-will-supposedly-put-you-sleep-just-60-332122

Not 60 seconds, but it does work. Not more than 15 mins.

Alex

@tanes256 said:
I don't want meds for the anxiety but if it continues to be bothersome I'm not against it. I've never had to deal

I'm trying to find a couple posts I made on here about just this.... I suffer from both and was on medication since 2010 (Xanax, Valium, and Lunestra) The problem was that you build a tolerance to these things, and eventually they stop working unless you take more. The issue being that eventually the amount that "works" is the amount that keeps you kind of fuzzy all the day.

Been off the meds for a few months and have been looking into things that help...

For anxiety I think @"Cant Get Right" and @nanchito nailed it. Exercise has helped me a bunch. It isn't a quick fix, but after running a mile or two every other day, I am feeling a bit more...relieved and less stressed. I'm a big advocate for just getting out of the house when you feel anxiety coming on. I find sitting at home gives it a breeding ground to debilitate you sometimes. I've found just going for a drive and listening to music or going to the mall really helps.

For insomnia, I'm in the same boat as you. Haven't found anything that works besides medications. I've tried melatonin, ZzzQuil, and antihistamines. They don't really work for me anymore. The only advice I have for this is to not bring your iPhone, iPad, Macbook into bed with you. When I watch YouTube/TV before bed I find it is more prone to keep me up. Reading until you are sleeping, albeit boring, seems to be a good alternative.

Good luck

Cant Get Right

@"Alex Divine" said:
Reading until you are sleeping, albeit boring, seems to be a good alternative.

Well, that depends on what you're reading;)

CenaBena

Hey!

First, good on you for being so open and honest - strong person you are!

I don't want to cross any lines or get too personal but have you tried seeking out some psychological help? Mental health is just as important as physical health and perhaps a therapist would be able to help you with coping strategies for anxiety.

I'm sorry I am not able to be any more help, but if you need a person to talk to you please feel free to send me a message.

Best of luck!

Alex

@"Cant Get Right" said:
Well, that depends on what you're reading;)

Ain't that the truth

MrSamIam

None of us here are doctors (at least, I'm assuming that no one here is a doctor), so we can't offer you medical advice. Speak with your GP and ask her/him to refer you to a specialist. You may need to speak with a psychiatrist.
A friend of mine suffers from anxiety. The smallest things send her spiraling into anxious episodes. Last year she spoke with her GP, who referred her to a psychiatrist, who prescribed her anxiety medication - Xanax, I believe. She has been doing much better since she started taking them.

The best thing you can do is speak to a specialist, and inform them that you are having trouble sleeping probably due to your anxiety. Also let them know that you are taking the LSAT, and explain why you are concerned with taking medication - the test requires you to remain calm, but sharp and alert.

tanes256

@CenaBena thank you! I don't think you're crossing any lines at all. I posted hoping someone could give a few suggestions. There may be some dealing with the same but didn't want to discuss so it's all good! I've teetered back and forth with seeking professional help. I'm not against it. I don't think it would hurt but then there's that darn procrastination again! I'm going to make it my goal to hopefully find someone by the end of the week. Gotta do my research first.

@nanchito i am going to look more into your suggestions this evening. I can't do the exercise thing in the mornings because I'm already up extra early but I'm going to take y'alls (sorry, I'm Southern! Lol) advise and get some exercise in my routine.

@"Alex Divine" I have definitely built up a tolerance to the Benadryl and the Ambien. It used to take me about 10 mins to fall asleep and now I'm around 30 mins in just a year. I already do not get the suggested 8 hrs of sleep but it's not uncommon for me to wake before my 4:30 alarm. I've got to get out more as well. I'm a homebody but ever since this anxiety has kicked up I stay home more and more. I used to make frequent stops to Walmart or some place after work for whatever during the week but now that has been cut to weekends only and it's normally early Sunday mornings around 6ish when nobody's there. I haven't been able to pinpoint what brings it on so I'd rather be there by myself so that I can get in and out with few distractions. I'm going to see if I can find your old posts as well.

Thanks to you all! This anxiety thing is new to me and it's affecting me preparing and taking this test so it must be addressed. I love this community so I didn't hesitate to post here. I knew that those with an input would only have positive things to say and those without an input would only having encouraging words! You guys rock!

tanes256

@MrSamIam you are right. I have committed to finding someone by the end of the week. My job has a program that offers assistance and I'll contact my GP as well for a referral. Thx!

Alex

@tanes256 said:
I have definitely built up a tolerance to the Benadryl and the Ambien. It used to take me about 10 mins to fall asleep and now I'm around 30 mins in just a year. I already do not get the suggested 8 hrs of sleep but it's not uncommon for me to wake before my 4:30 alarm. I've got to get out more as well. I'm a homebody but ever since this anxiety has kicked up I stay home more and more. I used to make frequent stops to Walmart or some place after work for whatever during the week but now that has been cut to weekends only and it's normally early Sunday mornings around 6ish when nobody's there. I haven't been able to pinpoint what brings it on so I'd rather be there by myself so that I can get in and out with few distractions. I'm going to see if I can find your old posts as well.

I feel you man, I feel you.... I've taken a few different prescription sleep aids, and like the OTC stuff, they all eventually stop working as well. If it gets worse, or if you just want to see what a professional has to say, I highly recommend it. Sometimes just talking to someone new that isn't a family member or friend can do you some good.

Anxiety can be even more tough because the medications are almost always Benzodiazepines that tend to make one forgetful and foggy. The decent thing about them is they are fast acting and not very long lasting... So you could take them as needed, especially before bed, to help ease the anxiety and help you "turn off" your brain. Then again, meds affect everyone so drastically different it is hard to say. Often doctors will have you experiment with a couple things before you find out what works...

I'd say reach out for some professional help and see what they have to say. Do some research online and find someone local you can just meet with and see what shakes. Worse case they give you something and you don't like it/ it doesn't work. I know from my personal experience that things like anxiety/insomnia are often related to depression and a host of other mental illnesses. And things like that don't often get better on their own, no matter how strong we think we are. The good news is things can get better

DEC_LSAT

@tanes256 are your health scares correlated with your sleep and anxiety issues? Are you sure a legal career is the right path? I only ask because law school/a law career is only going to exacerbate these symptoms. My suggestion is to take it easy on yourself because your mental and physical health is more important than law school. Take care

Legalize Zombies

@tanes256 You sound like a nervous wreck no offense.

I used to suffer from anxiety and maybe you can find some solace in my story knowing that you are not alone. I wanted to make my folks proud of me mostly my dad. My dad is a lawyer and I thought that if I became a lawyer like him maybe he would be proud of me. I was a grade ‘A’ fuck up, I got kicked out of high school and had to go to a charter school downtown. It was rough, the wrong types of people surrounded me, I got good enough grades to graduate 2nd in my class. However, when I went to college I joined a party fraternity,
there was a lot of drinking and drug use going on around me. By the time I graduated I was a full blown alcoholic, I tried to take the lsat but the pressure was too much for me and I went down a very dark road. It almost killed me, I was completely broken, I decided to ask my parents for help. I got straightened out quit the booze and thankfully during that entire time I did not have any legal troubles. What I realized was this, I was not happy and the way I was coping did not make me happy either. It was only a temporary break from reality; I was doing this for all of the wrong reasons. I wasn't living my life on my terms; I had to just let go of life. I had to let go of the past, the future and live in the present. It is a great folly to be concerned over what might happen and not live right now. Doing well on this test will make you happy but only temporarily. Afterwards, you will probably start concerning yourself with other things like how will you make money and become a successful lawyer. It’s a vicious cycle you see. My advice is to do what makes you happy right now. If you really want to become a lawyer then study but don't kill yourself in the process. Take it one step at a time and enjoy your life right now

Also, Try to Mediate once daily, try to sit completely still close your eyes and clear your thoughts. do this for 30-60mins. wake up everyday at a reasonable hour and Exercise, do this outside in the sunlight as much as possible. Watch your diet and intake of caffeine and sugars. go out with friends and interact with other people a couple times a week. try to abstain from drugs and alcohol unless it is medically necessary that you take them. Read some alan Watts or look up some of his lectures some of which are pretty dope.

Alex

@"Legalize Zombies" Not OP, but definitely appreciate your post. You're so damn right about living in the freakin present! We often put so much stock in the future and worry too much about the past; this is essentially anxiety in many ways. I'm inspired by your story because it seems like you figured it all out and got a lot better

Legalize Zombies

@"Alex Divine" I don't have it all figured out, but I am in a much better place.=)

tanes256

@"Legalize Zombies" thank you for sharing your story! This anxiety stuff is all new to me. I am not so worried about the future. My mindset is that everything will work out once I'm enrolled somewhere and then I'll go from there. My issue is the now. It seems like so many things keep making me push the test back further and further. Idk if anyone has noticed but I've been paying for 7Sage for 3 yrs. I haven't been studying for 3 yrs though primarily due to health issues so it's been here and there and then just factor in normal life.

@Nina_Lucas my health scares are related to cancer and "brain" tumors. I've had both and from time to time things pop up that have to be addressed. This throws a wrench in my studies and everything else. Obviously this causes stress but I just view it as a part of my life. There is absolutely nothing I can do about it. I don't think either have to do with the anxiety or insomnia honestly but maybe so. I've known that I was going to be an attorney since I was a 4th grader. I'm just itching to get enrolled!

Legalize Zombies

@tanes256 Take as much time as you need to for this test don't burn yourself out. I personally know an attorney who is wheelchair bound and has limited use of his arms. He has a mountain of health issues, I don't think even the doctors imagined that he would go so far in life. But, the guy is one of the happiest individuals i have ever met, I think its because he lives every day like its his last. If you had just a month to live what would you do? I myself probably would not change much, I am studying a little everyday but I am also having fun. Don't kill yourself studying for this test if you need to put it off till December then so be it. Just study a little everyday and live your life

jknauf

I heard cheeseburgers can help.

jknauf

In all seriousness though, talk to a specialist. The fact you posted here is evidence enough that speaking with a specialist would be beneficial. Good luck, and keep up the fight!

solkrios

I've dealt with bouts of insomnia for the past year and I'm envious of your 30 minutes to fall asleep... mine is often 3-4 hours. Stress and anxiety play a huge factor in insomnia, and insomnia conversely plays a huge factor in anxiety. It affected my testing in June when I wasn't able to sleep for two full days.

Anyways, what has worked for me throughout the past 6 months (minus the freak out in June) is a total reshape of my diet and a consistent meditation routine, in additional to frequent exercise. When I say a reshape of diet, I mean cutting out all junk food and adding in the much needed greens and natural foods we all too often forget are vital to our health. Get rid of the refined sugar and the processed food. Make sure to get all your vitamins. I started taking a few natural supplements as well.

The more pressure you put on yourself about the test, the worse it will be. It is important to prepare and to study, but to realize that it is only a test. I started taking that approach and realized that I score way better without the pressure. My advice to you would be to stop pushing back the test and to just go for it. Be OK with taking a sleeping pill the night before, but recognize that the insomnia is likely a result of something else (stress, vitamin deficiency, poor diet, poor sleeping habits, sleep anxiety, depression, etc.)

Best of luck. I know what it feels like.

tanes256

@solkrios thx for sharing. I've never thought about the insomnia being caused by any of that. Interesting! I have kicked around the thought of seeing a professional. You guys have made me see that it's time.

Alex

@solkrios said:
I've dealt with bouts of insomnia for the past year and I'm envious of your 30 minutes to fall asleep... mine is often 3-4 hours. Stress and anxiety play a huge factor in insomnia, and insomnia conversely plays a huge factor in anxiety. It affected my testing in June when I wasn't able to sleep for two full days.

This ^ It is a tragic cycle where not sleeping leads to anxiety and anxiety leads to great bouts of insomnia. And both of those things can lead to greater risk of depression!

tanes256

@"Alex Divine" i can see that. I'm just shocked that I've been dealing with the insomnia for at least six years but it seems like the anxiety stuff is all new. Sure I've been panicked or anxious before but nothing that seemed usual to me. Maybe I just didn't recognize it? This is all stuff that I'll bring up when I talk to a professional.

grace.kelli

I’ve had anxiety and sleeping problems as long as I can remember. It’s never been completely crippling, but the effects were especially amplified during my time studying for the LSAT. I sat for the June 2016 administration and beat my target score, so luckily that beast is behind me now, but it was not an easy journey. I made a couple big moves during that time and have had various family issues going on, as well as put enormous amounts of pressure on myself. I personally stay away from prescription medication as I have close family members with addiction problems and I would just rather not go there, but in desperate times I have tried various OTC sleeping pills. They definitely did the job of helping me fall asleep, but I found it impossible to wake up in the morning and could feel the effects well into the next evening. I have various indoor/outdoor/pet allergies as well but don’t take antihistamines because they too make me extremely foggy (even non-drowsy) and I couldn’t deal with that during my LSAT study extravaganza when I needed to be able to think clearly and quickly. So to add my two cents to this already very helpful thread, here’s what worked for me. 1. Regular exercise and reading before bed. 2. Always coffee in the mornings but trying to cut out caffeine the rest of the day. If I needed an afternoon boost I would drink yerba mate tea instead—smoother, more focused energy, and I could still fall asleep later. 3. A supplement made by Onnit called New Mood. It’s an anti-stress & serotonin supplement with 5-HTP, L-Tryptophan and B vitamins, among other things. Full disclosure, my uncle works for this company or I probably never would have found it, but it truly made a world of difference for me. I take it at night to help relax my frantic mind and fall asleep. I always get far deeper, more restful sleep when having taken it and can still wake up without being groggy. You can take it during the day as well, which I found incredibly helpful when I could feel the huge waves of LSAT/life stress coming on. I’ve been taking it consistently for the better part of a year now and still love it. Onnit is based in Austin, Texas, but it’s sold on their website, Amazon, or at Sprout’s. I’ll link below if you want to read more about what’s in it/other experiences.

I really hope you can find what works best for you! Best of luck with the LSAT and beyond!

https://www.onnit.com/new-mood/
https://www.amazon.com/New-Mood-Anti-Stress-Serotonin-Capsules/dp/B00AFB5U3Q

tanes256

Thank you, @grace.kelli. I will take a look at those pills. I do not want to go further with the sleeping pills so hopefully this will help. Do you take them 30-60 mins before bed?

grace.kelli

@tanes256 yep! My usual routine is to get in bed and take a couple, then read for 15-30 minutes. By then I'm ready to fall asleep. I don't feel the need to take them every night anymore, as they've helped me adjust to a more normal sleeping pattern.

hadikhan75

In the past few months i've started using float rooms, in other words, a sensory deprivation room/tank. Its done wonders for me in regards to overall stress, anxiety and my mental healthy/physical well being. I'd highly suggest checking out if you have a facility close by and try out a session in one. Here's an article basically explaining the process and some of the benefits involved, wish you luck on all of this: http://breakingmuscle.com/health-medicine/floating-its-for-real-its-good-for-you-and-its-not-just-for-hippies

tanes256

@hadikhan75 after reading the article I must admit the confined area is a concern but I'm going to research this more. Sounds interesting. Thx!