Week 6 and increasing sleep and physical problems

[Metropolis]

Hello everyone,

I am new to the forum and just about to enter week 6 of the 8 week course. I seem to have a chronic anxiety, being stressed about being stressed! I have had some stressful life events in the last few years (all passed now) complicated by retirement from work. I do not have other stresses and my life otherwise is comfortable.

Anyway whilst 'mindfulness' does seem to be providing some marginal improvements there seems to be deterioration in my sleep pattern. The particular area of problem is when I wake, anytime after 3am, with racing nonsensical thoughts, agitation, head zaps, dizziness, abdominal disturbances and when slipping into sleep nightmares occur. Obviously not all the symptoms at once but combinations on a frequent basis. I try focused breathing, body scan etc with only limited effect.

As one would expect not sleeping well on a continual basis has an ongoing effect not only with tiredness but an increase in physical symptoms e.g. gastritis, bloated abdomen, chest pains and joint aches. None particularly worrying but a nuisance.

So I am asking for any advice based on experience and knowledge.
- Will things improve from continuing the practice of mindfulness?
- Is it normal to have such setbacks during this early phase of learning
- Are there any other proven techniques or therapies to help with sleep?

Sorry the post is a bit long but grateful for any help.

[piedwagtail91]

Hi
I've had similar problems with early waking and sleep problems. I thought they'd gone but they're back.
Two therapists I've had have both recommended this book.
http://www.amazon.co.uk/Overcoming-Inso ... 1845290704
. You may be able to get it from the library. It goes through various sleep problems, sleep hygiene, and there are record sheets included.
I try various things mainly pranayama now in the form of nadi shodana. My practice has always been mixed or a mongrel as I told my mentor so I don't have a problem drawing from different sources.
If memory serves me right the book recommends getting up from bed if you can't get to sleep in 15 minutes.
It used to bother me a lot, which only made things worse. The anxiety meant even less sleep.
Now and for the past couple of weeks I let thoughts of not sleeping go.i meditate before going to bed. That's a mix of mindfulness sitting, pranayama and trataka/ candle gazing. This more often than not will allow me to get straight off to sleep.

When I do wake up, usually with a nightmare, I try meditating first on my breath, if that doesn't work then i meditate on sounds. If that doesn't work then I try nadi shodana. If that doesn't work then I do get up and try a sitting meditation and go back to bed.
I think the main thing is trying not to get involved with all the thoughts it brings. Let go of analysing, of trying to fix and possibly about looking to blame. If you can then ask what am I feeling in my body right now and rest your awareness on what you find, not an actual body scan but going straight to what you feel and exploring.
Hope some of this may help.
Mick

[Matt Y]

Hi Metropolis,

My recommendation is to use a guided meditation if you are having trouble sleeping.
For most people, trying to maintain any kind of focus when lying down and attempting to sleep is quite difficult; and strangely, focus is the thing that seems to really help when you are trying to nod off.

I very rarely have any trouble falling asleep or staying asleep, but when I do, instead of struggling with a mind that drifts aimlessly, I put on a guided meditation (or sometimes just some relaxing music) and that usually does the trick quite quickly.

[Metropolis]

Hello everyone,

Thank you for the replies and sorry I have not responded sooner. I think in the first instance I will try getting up out of bed and do a guided meditation and see what happens.

I will also have a look at the link and the book recommended and post again in a week or so. Your help is much appreciated.

[JonW]

A guided meditation followed by a mug of Horlicks, I'd recommend.
After a mug of Horlicks, Motorhead could set up their equipment next to my bed and launch into Ace Of Spades, I'd remain in the land of nod.

[piedwagtail91]

If you're doing a guided meditation it's best to get up as you suggest.
If you just decided to do a meditation in bed then there's a risk you/your mind may begin to associate guided meditation and falling asleep.
Horlicks , must give that a try I've only ever had Ovaltine.

[Matt Y]

In this instance, I'd like to respectfully disagree with Mick's suggestion that you should get out of bed. I would recommend doing whatever works for you. That may be getting up, or it may be staying in bed.

In this instance, it's not meditation per se, that you want to do. Your goal is actually to get to sleep; and lying down is generally the best option for that.

[piedwagtail91]

I agree to a certain point,as long as you don't use a mindfulness guided meditation to try to get to sleep. Maybe a guided relaxation or music which I think Matt y may have mentioned earlier?
The mindfulness practices are for 'falling awake' not asleep.

[JonW]

Ovaltine works for me too.
If you're going down the Horlicks road, I'd recommend the "add cow juice" variety rather than the new-fangled "add water" stuff. I also try to avoid eating cheese after 6pm unless I'm offered it.
Jon

[piedwagtail91]

Definitely milk! Yeh I don't do cheese after 6 . I get really weird dreams if I do.