Insomnia anxiety and pregnancy

loubie_lou

Hello

Sorry if this is the wrong thread but i need some advice please. First pregnancy occurring at present (mid 20 weeks) and I can't for the life of me sleep more than three hours and to be honest it's killing me, thankfully I don't have anymore children.

I work in a busy environment and I've had to take a few days of this week because I just CANNOT cope with anything at the moment. My anxiety levels are through the roof and my husband is worried sick. Both from the health and me and the baby and financially taking time off (we have some big commitments at the moment).

I don't know what to do. I'm trying some yoga/meditation, getting into a routine before bed, avoiding devices and caffeine etc but nothing seems to be working.

I really need to hear some of your experiences/hints for better sleep.
Thanks

HampshireH

You need to identify what it is specifically causing your anxiety and what triggers it.

Are you worried about the pregnancy, giving birth, your job, not being there to do your job, someone else doing it, meeting your financial commitments.

Once you identify what the worry is you cam break it down into smaller bits and look are it rationally, breaking it down and learn to acknowledge each area is achieveable and not actually something to worry about.

I recently attended a managing anxiety course as a participant. I have low level amxiety but sleeping was an issue if i woke in the night.

I learnt breathing and distraction techniques which sounded ridiculous but when I applied them thry need leave me feeling calmer.

Its a learning curve not an instant fix

If you have any spare money a few cbt sessions may help. Apparently they are good. I've not tried it myself.

HampshireH

App like headspace or similar also recommended by many

tacpot12

You are doing the right things: routine, avoiding the electronics & caffeine. A milky drink before bed might help. Also make sure the bedroom is properly dark. I have found the following to also be useful:

1) Keep a notepad by the bed. Make short notes about anything you are worrying about - give yourself permission to be awake and to make these notes so that you can clear your head.
2) When you think you are done, lie down and slowly count back from 10 to zero in your head. If you find you are still thinking about something, make a note about it, and then lie down again and repeat. Usually I will fall asleep somewhere about 5....

Hope you find something that works for you.

TeamPlum

I speak from someone who has just recovered from anxiety and depression after the birth of my son, which manifested as insomnia (I'm talking not sleeping at all).

The first thing to say is you need to admit that you're ill. Mental illness is no different to physical health and there's no shame in admitting it. You wouldn't go to work if you had the flu, so don't go to work when you've got A+D.

First port of call is the doctors, you need sleeping tablets to help sleep, you need to access mental health services and you need signing off.

In regards to sleep they can give you zopiclone, which they only give for a week or 10 days as they're highly addictive (but didn't work for me), or Amitriptyline 10mg which knocks me out.

The most important thing is to access counselling. You need to tackle the reasons you're anxious. If you're not sleeping, it's the last thing to go with anxiety, so this has been going on for a while.

Work wise, don't get wrapped up about having to go to work. You're pregnant and your mental health is wobbling. I've just been signed off for 7 weeks and no one held it against me. Focus on your health, you need it, baby needs it and husband needs it.

Please ask me anything you want to know, I've literally just been through the same thing.

honeypop

I came to say exactly what TeamPlum has said, so I won't write it all out again.

Having been through this myself, my advice is you do need to deal with it as it will most likely get worse and continue into the post-natal period. Definitely mention it to your midwife, I was referred to a lovely counsellor who dealt with anxiety etc in pregnant ladies - there is help specifically for this out there, but if you don't speak up (which can be hard) then unfortunately I don't think you'll get it.

Best of luck, do what you can to be kind to yourself.

loubie_lou

my advice is you do need to deal with it as it will most likely get worse and continue into the post-natal period

This is what is worrying me the most to be honest. I want to be the best mom i can for my little girl!

Work wise, don't get wrapped up about having to go to work. You're pregnant and your mental health is wobbling. I've just been signed off for 7 weeks and no one held it against me. Focus on your health, you need it, baby needs it and husband needs it.

Try telling my husband this. He even suggested i 'try'going into work today. I love him to bits but try working in a fast pace pressured environment when every noise around you is making your heart skip a beat! I'm reluctant in taking sleeping pills if i'm honest with you.

I like the idea of writing things down. Will give that a go too.

I am going to try headspace later. Thanks

TeamPlum

loubie_lou wrote: »

I'm reluctant in taking sleeping pills if i'm honest with you.

Might I ask why?

I really don't mean to be critical, but in my experience meditation and headspace and yoga are great, but they won't fix the issues. You've not addressed the GP/mental health services option - is this feasible?

nwc389

Loubie lou during my first pregnancy I suffered from insomnia pretty much all the way through. I was worried as I’d had a miscarriage with my first pregnancy , worried about the financial commitments and basically just worried that I couldn’t sleep !
I got through it although some days I did feel rough and my son was born just fine . By the time I brought him home I was falling asleep every time my head touched the pillow lol
Husbands lovely as they are don’t always get how you are feeling and sometimes they say the wrong thing when they’re only trying to be helpful.
Just keep doing what you’re doing

selement

In suffering with insomnia in recent weeks, I have a young baby and it's been since new year (baby us under 3 months old). Dr wouldn't prescribe sleeping pills. I did get a little more sleep last night around 5 hours which is an improvement. Try to do nice relaxing things before bed, lay off caffeine, bath before bed, try to ease your worries, see if husband can give you a massage. Don't go to bed early or nap or sleep in try to keep regular hours. They also advise getting up after 20 minutes of trying to sleep but I don't do this because I find it hard to keep track of time and I often feel like I'm close to sleep so don't want to get up! I've been taking over the counter sleeping pills too. Maybe see a doctor and see what they think is safe to do?

JackeeBoy

Maybe a pregnancy pillow and listening to a podcast or a book to help you sleep. I probably suffer from something that makes me tired and lack motivation pretty much all the time. One thing I did notice is that I'll fall to sleep whilst watching TV or trying to stay up all the time. Technique was to listen to a podcast or sleep watching TV.

Probably not the best advice given but all the best. Parenting is such a massive challenge but just know that as long as you love your child, that's all you really need.