Insomnia and anxiety/panics

HLS · 03-04-2018, 05:14 AM

For no reason I can not sleep. its 4am and still up. I have no stress so I do not know whats up. Probably something I ate. This is rare maybe happens 2 or 3 times a year but when it happens it is accompanied by night panic attacks. I think I will be on the verge of sleeping then suddenly jump in a panic attack. I have to go outside and get some fresh air or shower to snap out of it. Its a dreadful feeling like I am going to die but I know its irrational and just a panic attack. Usually I can walk it off and go to bed but since its so close to dawn i think Ill just stay up and try to nap during the day. Does anyone have tips to sleep during the day and to relax.

Rumpelteazer · 03-04-2018, 02:01 PM

When I have anxiety problems I use an app called Prana Breath (but there are many more), which not only helps me get back to a normal breathing pattern (instead of being on the verge/just over the verge of hyperventalating) but it's also very relaxing and helps me fall asleep faster.

HLS · 03-04-2018, 04:04 PM

i usually usa anapp but it was too late in the night to attempt sleeping

crich70 · 03-05-2018, 01:50 AM

Some soothing music may help. And having a fan on low to circulate air.

Highroller · 04-04-2025, 05:12 PM

CBD has helped reduce anxiety and improve sleep, having a calming effect. I live in the UK, and here, medical cannabis is legal, as long as you're eligible. So I'm subscribed to Alternaleaf, a medical cannabis clinic.
If anyone's living in the UK, check out the Alternaleaf user reviews. They offer guidance on managing anxiety and improving sleep. It could be an option to consider if you're looking for natural support.

Graham44 · 04-04-2025, 06:06 PM

I'm no expert on sleep by any means but when this happens do you have a sudden jerking/ falling sensation just before you jump into the panic attack?

I ask this as a read a book this year from newscientist by Graham Lawton called This book could save your life, it has a chapter on sleep and in this chapter it describes how we sleep, starting with NREM sleep - stage 1 of which can involve hypnagogia (hallucinations and lucid dreaming), part of stage 1 can also be hypnagogic jerks, involuntary muscle spasms, this is where scientist think the falling sensation as you doze off some people experience may come from. I'm wondering if this might cause your body to panic and trigger a panic attack?

Even if this isn't the cause do you have a good sleep regime? It could just be your mind is still buzzing away which is stopping you from falling asleep. A couple of tips from the same book - your bedroom should ideally be around 18ºC, Keep your home dimly lit for at least the last hour before bed, don’t use any screens for at least two hours before you go to bed, keep your environment as quiet as possible when trying to sleep (use ear plugs if necessary), try not to have any caffeine or alcohol in the afternoons/ evenings, .

Personally I would be careful around CBD, if it is just CBD it should be fine, but according to some articles I read online around 25% of CBD products tested in the USA also contained THC and THC can actually make insomnia worse.

Whatever the cause of your sleeplessness I hope you find a cure soon

cromag · 04-04-2025, 09:19 PM

I have interesting issues with sleep myself, but see if getting some sunlight/blue light in the morning on a regular basis helps. Blue light serves to set, or reset, your circadian rhythm. A half hour is the minimum I need.

https://www.webmd.com/sleep-disorder...t-better-sleep

neil_swann80 · 04-05-2025, 12:26 AM

Panic attacks are horrendous. If you've never experienced one I hope you never have to.

To HLS...
I've experienced a few, I occasionally wake up in the middle of one!
A tactic that works for me is to focus on my breathing (mindful meditation almost) whilst distracting myself with a mundane task. Sorting playing cars into suited and ascending groups, shuffling and repeating.

To avoid them happening, trying to tire my mind and body to s similar level before sleeping has been the approach that appears to have best reduced the occurrence.

I hope you're feeling more yourself again now.

Graham44 · 04-05-2025, 03:27 AM

Just realised the original posts were from 2018!

03-04-2018, 05:14 AM	#1
HLS Wizard Posts: 2,132 Karma: 16342480 Join Date: May 2017 Device: Sage, Scribe, Boox Note 2 Plus, iPad Pros and Samsungs S6,S7,S8	Insomnia and anxiety/panics For no reason I can not sleep. its 4am and still up. I have no stress so I do not know whats up. Probably something I ate. This is rare maybe happens 2 or 3 times a year but when it happens it is accompanied by night panic attacks. I think I will be on the verge of sleeping then suddenly jump in a panic attack. I have to go outside and get some fresh air or shower to snap out of it. Its a dreadful feeling like I am going to die but I know its irrational and just a panic attack. Usually I can walk it off and go to bed but since its so close to dawn i think Ill just stay up and try to nap during the day. Does anyone have tips to sleep during the day and to relax.

04-04-2025, 05:12 PM	#5
Highroller Zealot Posts: 143 Karma: 338 Join Date: Nov 2004 Device: Ebookwise 1150, Jetbook Lite, Slick Er-701	CBD has helped reduce anxiety and improve sleep, having a calming effect. I live in the UK, and here, medical cannabis is legal, as long as you're eligible. So I'm subscribed to Alternaleaf, a medical cannabis clinic. If anyone's living in the UK, check out the Alternaleaf user reviews. They offer guidance on managing anxiety and improving sleep. It could be an option to consider if you're looking for natural support. Last edited by Highroller; 04-07-2025 at 05:08 PM.

04-04-2025, 09:19 PM	#7
cromag Surfin the alpha waves ~~ Posts: 26,223 Karma: 459735575 Join Date: Dec 2010 Location: New Jersey Device: Jetbook Lite & Mini, Nook STR, Kobo, Hanvon N516, Kindle 2, Androids	I have interesting issues with sleep myself, but see if getting some sunlight/blue light in the morning on a regular basis helps. Blue light serves to set, or reset, your circadian rhythm. A half hour is the minimum I need. https://www.webmd.com/sleep-disorder...t-better-sleep Last edited by cromag; 04-04-2025 at 09:21 PM.

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03-04-2018, 02:01 PM	#2
Rumpelteazer Grand Sorcerer Posts: 5,310 Karma: 27518794 Join Date: Sep 2009 Location: Utrecht, the Netherlands Device: Kindle Paperwhite Signature Edition	When I have anxiety problems I use an app called Prana Breath (but there are many more), which not only helps me get back to a normal breathing pattern (instead of being on the verge/just over the verge of hyperventalating) but it's also very relaxing and helps me fall asleep faster.

03-04-2018, 04:04 PM	#3
HLS Wizard Posts: 2,132 Karma: 16342480 Join Date: May 2017 Device: Sage, Scribe, Boox Note 2 Plus, iPad Pros and Samsungs S6,S7,S8	i usually usa anapp but it was too late in the night to attempt sleeping

03-05-2018, 01:50 AM	#4
crich70 Grand Sorcerer Posts: 11,310 Karma: 43993832 Join Date: Feb 2010 Location: Monroe Wisconsin Device: K3, Kindle Paperwhite, Calibre, and Mobipocket for Pc (netbook)	Some soothing music may help. And having a fan on low to circulate air.

04-04-2025, 06:06 PM	#6
Graham44 Addict Posts: 266 Karma: 5500000 Join Date: Sep 2024 Device: Kobo Clara BW	I'm no expert on sleep by any means but when this happens do you have a sudden jerking/ falling sensation just before you jump into the panic attack? I ask this as a read a book this year from newscientist by Graham Lawton called This book could save your life, it has a chapter on sleep and in this chapter it describes how we sleep, starting with NREM sleep - stage 1 of which can involve hypnagogia (hallucinations and lucid dreaming), part of stage 1 can also be hypnagogic jerks, involuntary muscle spasms, this is where scientist think the falling sensation as you doze off some people experience may come from. I'm wondering if this might cause your body to panic and trigger a panic attack? Even if this isn't the cause do you have a good sleep regime? It could just be your mind is still buzzing away which is stopping you from falling asleep. A couple of tips from the same book - your bedroom should ideally be around 18ºC, Keep your home dimly lit for at least the last hour before bed, don’t use any screens for at least two hours before you go to bed, keep your environment as quiet as possible when trying to sleep (use ear plugs if necessary), try not to have any caffeine or alcohol in the afternoons/ evenings, . Personally I would be careful around CBD, if it is just CBD it should be fine, but according to some articles I read online around 25% of CBD products tested in the USA also contained THC and THC can actually make insomnia worse. Whatever the cause of your sleeplessness I hope you find a cure soon

04-05-2025, 12:26 AM	#8
neil_swann80 0000000000101010 Posts: 5,887 Karma: 12981955 Join Date: Mar 2023 Location: An island off the coast of Ireland Device: PB632 [HD3]	Panic attacks are horrendous. If you've never experienced one I hope you never have to. To HLS... I've experienced a few, I occasionally wake up in the middle of one! A tactic that works for me is to focus on my breathing (mindful meditation almost) whilst distracting myself with a mundane task. Sorting playing cars into suited and ascending groups, shuffling and repeating. To avoid them happening, trying to tire my mind and body to s similar level before sleeping has been the approach that appears to have best reduced the occurrence. I hope you're feeling more yourself again now.

04-05-2025, 03:27 AM	#9
Graham44 Addict Posts: 266 Karma: 5500000 Join Date: Sep 2024 Device: Kobo Clara BW	Just realised the original posts were from 2018!

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