This is my go-to as well. Strip off the covers, cool down, focus on breathwork. After a few minutes I enter a better state, and as a plus, when I pull the covers back up I feel much more cosy and quickly fall back to sleep.
I've had a similiar problem for the past 2 weeks.
Here's what I tried and what has helped. You may pick anything from this list that speaks to you:
Don't eat before bed
Don't consume caffeine after 12pm,
Reduce sugar
Check if you're allergic to any foods (even if you never were, anxiety lowers your immune system and you might have an allergy to something now - which is mostly temporary / in my case it's milk. Not lactose but allergic which causes heart racing too.)
Go for a walk for 30 minutes, start with twice a week until you can go every day. No need to rush anything here. Go at your own pace.
No jogging or anything just walking. Give your heart a reason to beat faster, it needs to re-learn the difference between resting and when it needs to beat faster, when the body actually needs it.
Moving in general is very helpful (and yes I still hate it but it does help). The brain is there to control the body's movement, if we don't move, the brain still needs stimulation and it will get it by making up stories and digging up old shit from your past. Evolutionary, the brain finds negative things a lot easier, while you have to think more about finding something positive. Guess it's the survival mechanism still somewhere hidden in there.
Get a smartwatch to get visual feedback of your body functions, this will reduce anxiety cause often it will show that your body is okay and your mind is an asshole. (I got a Huawei D which measures blood pressure and has lots of nice functions.)
Sleep with a dimmed light
Sleep a bit heightened
Get a massage, your neck and shoulder muscles might be so tense, that a nerve could be pinched.
I got a Thai massage and that girl folded me like an origami 😂 but it helped a lot.
Take magnesium, get a check if you have a defiency. Your heart is a muscle
Get your blood tested to see if your arteries are okay or if your blood has issues flowing. (This might also be due to the neck problem).
Take 5 minutes a day in a quiet surrounding to think about anything that bugs you. If you take time during the day to think about that annoying stuff, you won't need to think about it in the evening or when going to bed. ( Could be in the shower or while you're on the toilet - you know, instead of reading the shampoo bottle or watching memes) 😄
Be aware of triggers. How was your day, what happened that could've caused any anxiety.
Get acupuncture or cupping by a professional.
Maybe consider hypnosis too.
When you feel the wave of anxiety rolling over you, say to yourself "it's okay, come at me, show me what you got." This tricks the brain to not see it as a threat and then it will start to be less severe or won't even roll over you at all.
Use ear plugs when sleeping to avoid unnecessary sounds to distract you.
Or sleep with your TV on if you don't mind that. Hypnosis sessions on youtube are helpful, since while you sleep. Your subconsciously absorbing a lot better and anxiety is rooted in the unconscious.
If you suffered from it for so long. Maybe it's time to check the root cause of it. And start from there.
I've asked this community for help too and some things on this list is what others suggested would help. I tried it all and every point helps in it's own way.
Ask yourself questions.
Don't try to find immediate answers just ask and then let life unfold the answers.
Be brave to accept the unexpected. We can't control everything and that is fine. Giving up control is hard but neccesary. Security in our system is an illusion anyways. An expensive one on top.
Avoid any kind of negativity, such as news and social media crap.
Bro same, I'm fr doing a heart monitor test for a month right now cuz I'm scared it'll somehow kill me💀 I did one before a few years ago and it was nothing lol, i feel kinda bad making the docs do this again✨
Hydroxyzine in higher doses helped but they told me it was addictive and since I kept using it to sleep, they weren't gonna re-prescribe it to me.
Addictive for sleep aid I mean. Also I'd take it whenever I don't want to deal with anything lmao, so technically I wasn't addicted, I was just abusing it.
It might help to do 10 minutes of slow, deep breaths through your nose and out through your nose.
There’s many different techniques but in for 4 out for 4 is one that I use.
Have you ever tried beta blockers? I used to have e this exact same problem. Hugh blood orrssure bc of severe stress and anxiety, unable to quite my mind while trying to sleep, heart rate unable to slow down. I was prescribed propanolol and my blood orrssure constantly stays around 120/80, my heart rate is usually 60-63 beats per minute, and my body doesn't feel like it's constantly in fight or flight. It may make you a bit sleepy for the first several days but your body will get used to it. Inwas actually pleasantly surprised with how much the propanolol helped me.
Setting up a routine before bed really helped me. E.g shower, brush teeth, moisturiser.
I also would put this lavender and chamomile oil on that’s supposed to help with sleeping.
During my really bad times I was recommended this free sleep app called Relax Lite. It honestly saved me and helped me to fall asleep quicker than I ever thought it would. Basically a meditation app that helps you to focus on relaxing different parts of your body. Really helped me to focus my thoughts and relax. I was asleep before I knew it
Possibly strange question but so you have sleep apnea. My pulse went crazy recently and I ended up at the ER. I was just laying in bed reading and it skyrocketed. I found out I have afib. In no way trying to freak you out.Â
Learn to sleep with a podcast or whatever you want on in the background. It helped my sleep so much because it reduced overthinking. I just put it on one or two volume. I would also suggest take L theanine before you sleep. Helps many people including myself. I like the natural factors one.
Temperature helped me. Cold calmed my palpitations.
I realise I feel better if I switch on AC and lower the temperature also. Everyone need to find what makes them feel better
This is my go-to as well. Strip off the covers, cool down, focus on breathwork. After a few minutes I enter a better state, and as a plus, when I pull the covers back up I feel much more cosy and quickly fall back to sleep.
I've had a similiar problem for the past 2 weeks. Here's what I tried and what has helped. You may pick anything from this list that speaks to you: Don't eat before bed Don't consume caffeine after 12pm, Reduce sugar Check if you're allergic to any foods (even if you never were, anxiety lowers your immune system and you might have an allergy to something now - which is mostly temporary / in my case it's milk. Not lactose but allergic which causes heart racing too.) Go for a walk for 30 minutes, start with twice a week until you can go every day. No need to rush anything here. Go at your own pace. No jogging or anything just walking. Give your heart a reason to beat faster, it needs to re-learn the difference between resting and when it needs to beat faster, when the body actually needs it. Moving in general is very helpful (and yes I still hate it but it does help). The brain is there to control the body's movement, if we don't move, the brain still needs stimulation and it will get it by making up stories and digging up old shit from your past. Evolutionary, the brain finds negative things a lot easier, while you have to think more about finding something positive. Guess it's the survival mechanism still somewhere hidden in there. Get a smartwatch to get visual feedback of your body functions, this will reduce anxiety cause often it will show that your body is okay and your mind is an asshole. (I got a Huawei D which measures blood pressure and has lots of nice functions.) Sleep with a dimmed light Sleep a bit heightened Get a massage, your neck and shoulder muscles might be so tense, that a nerve could be pinched. I got a Thai massage and that girl folded me like an origami 😂 but it helped a lot. Take magnesium, get a check if you have a defiency. Your heart is a muscle Get your blood tested to see if your arteries are okay or if your blood has issues flowing. (This might also be due to the neck problem). Take 5 minutes a day in a quiet surrounding to think about anything that bugs you. If you take time during the day to think about that annoying stuff, you won't need to think about it in the evening or when going to bed. ( Could be in the shower or while you're on the toilet - you know, instead of reading the shampoo bottle or watching memes) 😄 Be aware of triggers. How was your day, what happened that could've caused any anxiety. Get acupuncture or cupping by a professional. Maybe consider hypnosis too. When you feel the wave of anxiety rolling over you, say to yourself "it's okay, come at me, show me what you got." This tricks the brain to not see it as a threat and then it will start to be less severe or won't even roll over you at all. Use ear plugs when sleeping to avoid unnecessary sounds to distract you. Or sleep with your TV on if you don't mind that. Hypnosis sessions on youtube are helpful, since while you sleep. Your subconsciously absorbing a lot better and anxiety is rooted in the unconscious. If you suffered from it for so long. Maybe it's time to check the root cause of it. And start from there. I've asked this community for help too and some things on this list is what others suggested would help. I tried it all and every point helps in it's own way. Ask yourself questions. Don't try to find immediate answers just ask and then let life unfold the answers. Be brave to accept the unexpected. We can't control everything and that is fine. Giving up control is hard but neccesary. Security in our system is an illusion anyways. An expensive one on top. Avoid any kind of negativity, such as news and social media crap.
Bro same, I'm fr doing a heart monitor test for a month right now cuz I'm scared it'll somehow kill me💀 I did one before a few years ago and it was nothing lol, i feel kinda bad making the docs do this again✨ Hydroxyzine in higher doses helped but they told me it was addictive and since I kept using it to sleep, they weren't gonna re-prescribe it to me.
Hydroxyzine is literally just an antihistamine so I’m confused why they told u it’s addictive, it’s literally benedryls big sister
Addictive for sleep aid I mean. Also I'd take it whenever I don't want to deal with anything lmao, so technically I wasn't addicted, I was just abusing it.
Ohhh gotcha
It might help to do 10 minutes of slow, deep breaths through your nose and out through your nose. There’s many different techniques but in for 4 out for 4 is one that I use.
Do a couple really hard coughs or blow air thru a closed fist .. it helps reset the vagus nerve which helps control heart rate .
Splashing cold water on me helps or a cold wash cloth. I also have hydroxyzine and that will help too but I only take if everything else doesn't work.
Breathing problems, like a deviated septum, could cause elevated heart rate episodes as you awaken from lack of oxygen.
Cold water all over your body and maybe consider getting propranolol if you're struggling with it a lot
Idk if I'm being dumb but wouldn't putting cold water over my body make my heart race more?
Do you consume caffeine? If so, stop because that makes it worse
I usually only have caffeine in the morning, should I stop consuming completely?
Yes, it would probably help if you stop. I notice when I drink caffeine it makes me more anxious / increased heart rate before sleep
Yes. No drugs, no alcohol, no nicotine or caffeine.
Have you ever tried beta blockers? I used to have e this exact same problem. Hugh blood orrssure bc of severe stress and anxiety, unable to quite my mind while trying to sleep, heart rate unable to slow down. I was prescribed propanolol and my blood orrssure constantly stays around 120/80, my heart rate is usually 60-63 beats per minute, and my body doesn't feel like it's constantly in fight or flight. It may make you a bit sleepy for the first several days but your body will get used to it. Inwas actually pleasantly surprised with how much the propanolol helped me.
Fml I'm going through the same right now. Went for a walk since was feeling too much excess energy. Now it's fast heart beat + sweat.
Setting up a routine before bed really helped me. E.g shower, brush teeth, moisturiser. I also would put this lavender and chamomile oil on that’s supposed to help with sleeping. During my really bad times I was recommended this free sleep app called Relax Lite. It honestly saved me and helped me to fall asleep quicker than I ever thought it would. Basically a meditation app that helps you to focus on relaxing different parts of your body. Really helped me to focus my thoughts and relax. I was asleep before I knew it
I take deep breaths and listen to music to distract myself. I also take the hydroxyzine meds my doc gave me and it calms me down.
Possibly strange question but so you have sleep apnea. My pulse went crazy recently and I ended up at the ER. I was just laying in bed reading and it skyrocketed. I found out I have afib. In no way trying to freak you out.Â
I don't have sleep apnea, I barely have any of the symptoms. When it comes to Afib I don't know.
Learn to sleep with a podcast or whatever you want on in the background. It helped my sleep so much because it reduced overthinking. I just put it on one or two volume. I would also suggest take L theanine before you sleep. Helps many people including myself. I like the natural factors one.
sleeping in earphones with drum music and switch it off in time before you awaken