There is a herb called Valeriana wallichii mostly available in the form of tablets that has helped me in the past. But if taken in more than recommended dosage it can have an opposite effect and act as a stimulant. I used to take half an hour to an hour before tucking into my bed. It is not something powerful but definitely something you could not get depended upon like you may on the prescription sleeping pills. However, I also believe that rather than finding an immediate cure, which can be important as well; the root cause of such issues is our thoughts that need to be addressed and treated. The patterns of thought that we allow or mostly are difficult to control or keep in check that steal the sleep of our nights. Some people also call it the negative thought and such thought has to be removed either through counselling or with the help of medicine. Generally it is both. And while you are trying to address this sleep issue at night make sure you avoid sleeping during the day as that can also cause difficulty to fall asleep at night. Moreover, avoid coffee or tea or any caffeinated drinks many hours before you intend to sleep and stay hydrated. it is also important to turn off the lights and avoid light from cell phones etc just before going to sleep. And then there is also the concept of melatonin levels and diet that you can further research on Google. I have also found that a gentle oil massage on forehead before going to sleep also helps. I have had good results with castor oil, olive oil, black seed oil and oils infused with lavender etc. separately as well as in combination.
Good Luck!
Hi, welcome! Anxiety presents in some different ways for people. I'm sorry your sleep is interrupted like this.
I know that we do have sleep patterns or habits that we can get into. If you always stayed up at night and slept during the day, your body may still be trying to adjust to the opposite. If you ARE trying to do that, take no more than a 20 minute cat nap during the day and make sure you exercise earlier in the day. This helps set you up for being more tired and able to sleep at night. It could take up to 6 months of trying to switch from a night time person to a day time person. :>) I was a night time person for eons. I'd stay up super late and sleep in. Loved it. I have kids and this worked just fine when they were little and slept in too. But dang, you have to get up for school. :)) Anyway, a couple of years ago I drastically switched my schedule. Had to go to bed early and wake REALLY early. It took me a long time. NOW, I'm the opposite. on the rare day I can sleep in, I hardly can and getting me to stay up past 11:30 which is already late for me is next to impossible. So, I'm just telling you this so that you also cut yourself some slack as you get used to a new sleep schedule. It takes time.
I'm so glad you are working with a therapist!! Fantastic. If you also need medication, no shame in that. :>) The beans from a bean bag sound scary! That has to be very unpleasant. Do you have a night time routine at all? Cool, dark room, fan blowing for white noise, don't eat or drink a lot a few hours before bed, meditation and breathing exercises? Sometimes matching your breathing rhythm when trying to all asleep too can help. But definitely do a breathing routine when you are having that panicky bean situation--- breath in for 3, hold 3, breath out for 3, hold 3. repeat. Melatonin may help you without a sleepy after affect. You can get it at the drug store or health food store. Also, try a warm bath or shower before bed. Very relaxing. good luck