I’ve always had trouble sleeping, but the last week and a half has been awful. I’m not getting enough sleep, and it’s making me so much more anxious. Then, the anxiety makes it even harder to sleep, and the cycle just keeps going. Since the cause of this anxiety isn’t going anywhere for the next four years, does anyone have tips to break this cycle? Preferably without prescriptions.
It might sound simple, but walking daily can help. Moving your body regularly can do wonders. Also, a good nighttime routine is important—put your phone down, set your alarm, and do relaxing activities like tidying up, brushing your teeth, reading, or coloring. You can also find playlists with calming sounds on YouTube or Spotify. Herbal teas with ingredients like valerian or chamomile can be soothing too. Hope this helps a bit!
A weighted blanket works wonders for me when my anxiety is really bad. I’m going through a tough patch myself, and it helps me feel grounded.
Have you tried the 4-7-8 breathing technique? It’s really effective for helping me fall asleep.
When it gets really bad, I take an Ativan. It helps me sleep, but I only use it as needed.
Corey said:
When it gets really bad, I take an Ativan. It helps me sleep, but I only use it as needed.
I’ve tried Ativan before, but it’s not for me. It relaxes me but messes with my memory—it’s like my brain gets wiped.
@Aubrey
It’s good you’re avoiding benzos. They can be incredibly harmful, and so many people struggle to get off them after long-term use. You’re better off staying clear.
Do you meditate? That might help.
Hollis said:
Do you meditate? That might help.
I’ve tried, but unfortunately, it doesn’t help me.
Here’s a routine I use for better sleep. I don’t take everything every night, but these work wonders:
- Lavender essential oil: A few drops on the pillow help me relax. Organic lavender works best.
- Lemon balm: Calms the nervous system by boosting GABA activity. Great for reducing stress.
- Apigenin: Found in parsley or chamomile tea, it promotes relaxation.
- L-theanine: Helps me reach a calm, meditative state before bed.
- Reishi mushroom extract: Improves deep sleep and reduces anxiety.
- CBN+CBD: This combo has been a game changer. It’s super relaxing and enhances REM sleep.
- Passionflower and skullcap herbs: Both are great for calming the mind and body.
These together have transformed my sleep. Experiment and see what works for you!
@Bran
What brand of CBN do you use?
Davin said:
@Bran
What brand of CBN do you use?
I use Herbal Garden Essentials for both gummies and tinctures. They last 2-3 months and work great.
Thinking too much can make it harder to fall asleep. Try exercising more to tire out your body and tackling the things that cause your anxiety bit by bit. Over time, the small wins will help you relax.
@Mai
I’m an avid cyclist, so I already exercise regularly, but physical exhaustion doesn’t make me feel sleepy. Also, my issue isn’t just falling asleep—it’s staying asleep and avoiding those middle-of-the-night panic moments.
@Aubrey
Fair enough. Have you looked into your diet or tried avoiding water a few hours before bed? Emotional support might also help. What have you already tried?
Mai said:
@Aubrey
Fair enough. Have you looked into your diet or tried avoiding water a few hours before bed? Emotional support might also help. What have you already tried?
He probably has tried a lot of things already. Sleep anxiety isn’t something you fix with random tricks. Still, trying a professional cognitive approach might work better than home remedies.
@Fin
I was just sharing strategies that helped me personally. Everyone’s experience is different, but it’s always worth exploring different options.
Here’s what worked for me:
- Morning sunlight and 30-45 minutes of walking to start the day.
- Acupuncture sessions targeted at anxiety and insomnia.
- Massage therapy focused on the vagus nerve.
These natural methods have been incredibly effective for me—highly recommend giving them a try.
After 25 years of insomnia, here’s what finally worked for me:
- Go to bed by 10:00 pm and lights out by 10:30.
- Ashwagandha tincture (take breaks every 3 months).
- L-theanine, magnesium, and rhodiola supplements.
- Homeopathic sleep aids like Hylands Calms Forte.
- GABA or hops tincture if I wake in the middle of the night.
- If I can’t sleep, I read something boring until I feel drowsy.
- Use the alphabet game to distract from anxious thoughts.
This routine has been a lifesaver for me!
Cognitive behavioral therapy for insomnia worked wonders for me. I started with an app, and within two weeks, I was falling asleep more easily. Now I wake up in the night sometimes, so I’m planning to see a specialist. But CBT has been incredibly helpful for managing my anxiety around sleep.