Struggling with Sleep: My Mental Health Challenges

Q: Struggling with Sleep: My Mental Health Challenges

Hello： From your letter, it seems that you are experiencing some stress, which has led to negative emotional and physical reactions over the years, such as tension, irritability, and insomnia. <br>I hope you can visit a nearby mental health clinic or medical facility as soon as p

I, who do not like to sleep?

Hello Dr.
Chiu, I recently realized that I am really unwell.
It turns out that I haven't been sleeping properly for the past 20 years, and I feel so exhausted...
Yesterday, my husband wanted to take me to a restaurant for barbecue, and I actually replied, "No, I'm afraid the waiter will throw charcoal at us; I don't want to go!" Lately, I often feel like there are two versions of myself: during the day, I am the dutiful wife and mother, but at night, I turn into a completely different person.
I feel very sad afterward, but I often forget what I have done or said to my family, and I can't remember at all.
The next morning, I still act like a good wife and mother, but he always asks me, "What did you say last night? Don't you remember?" Yes...
I have no recollection at all.
Dr.
Chiu, what should I do? I am afraid to sleep, worried that someone will intrude, and that if I fall asleep, I might never see my family again.
I often have uncontrollable outbursts of anger, but within ten minutes, I am happily playing with my children again.
I am really so tired, so tired, and I just want to sleep well.
Am I really sick? Please guide me, Dr.
Chiu.
Thank you, thank you!

bu zhidao, 40~49 year old female. Ask Date: 2016/04/12

Dr. Qiu Junda reply Psychiatry

Hello: From your letter, it seems that you are experiencing some stress, which has led to negative emotional and physical reactions over the years, such as tension, irritability, and insomnia.
I hope you can visit a nearby mental health clinic or medical facility as soon as possible to seek treatment and improve your condition for a better mental and physical health recovery.

Reply Date: 2016/04/12

More Info

Dear Inquirer,
Thank you for sharing your experiences and concerns regarding your sleep and mental health. It sounds like you are going through a very challenging time, and I want to acknowledge the emotional weight of what you are describing. Sleep disturbances, especially when coupled with anxiety and mood fluctuations, can significantly impact your quality of life and overall well-being.

From your description, it appears that you are experiencing a range of symptoms that could be indicative of a sleep disorder, possibly exacerbated by underlying anxiety or stress. The fear of sleeping due to concerns about safety, as well as the feeling of having two different selves—one that is nurturing and composed during the day and another that feels overwhelmed and irritable at night—are common experiences for individuals dealing with anxiety and sleep issues.

Understanding Your Symptoms
1. Sleep Anxiety: Your fear of sleeping, particularly the worry that you might not wake up or that someone might invade your space, is a form of sleep anxiety. This can lead to a cycle where the fear of not sleeping well causes you to avoid sleep altogether, which then exacerbates the problem.

2. Memory Gaps: The inability to recall what you said or did during episodes of irritability or anger at night can be linked to disrupted sleep patterns. Poor sleep can affect cognitive functions, including memory and emotional regulation. This can lead to feelings of confusion and distress when you wake up and cannot remember your actions from the previous night.

3. Mood Swings: The rapid shifts in your mood—from being a caring mother during the day to feeling overwhelmed and angry at night—can be a sign of emotional dysregulation, which is often associated with chronic sleep deprivation and anxiety.

Recommendations for Improvement
1. Seek Professional Help: It is crucial to consult with a mental health professional who can provide a comprehensive evaluation of your symptoms. They may suggest therapy options, such as cognitive-behavioral therapy (CBT), which is effective for treating anxiety and sleep disorders. Medication may also be considered if deemed appropriate.

2. Establish a Sleep Routine: Creating a consistent sleep schedule can help regulate your body's internal clock. Aim to go to bed and wake up at the same time every day, even on weekends. This consistency can improve your sleep quality over time.

3. Create a Safe Sleep Environment: Make your bedroom a sanctuary for sleep. Ensure it is dark, quiet, and cool. Consider using white noise machines or earplugs if external sounds disturb your sleep. You might also want to incorporate relaxation techniques before bed, such as deep breathing exercises, meditation, or gentle yoga.

4. Limit Stimulants: Reduce your intake of caffeine and nicotine, especially in the hours leading up to bedtime. These substances can interfere with your ability to fall asleep and stay asleep.

5. Mindfulness and Relaxation Techniques: Engaging in mindfulness practices can help you manage anxiety and improve your overall mental health. Techniques such as progressive muscle relaxation, guided imagery, or mindfulness meditation can be beneficial.

6. Journaling: Consider keeping a journal to express your thoughts and feelings. Writing down your worries before bed can help clear your mind and reduce anxiety, making it easier to fall asleep.

7. Physical Activity: Regular physical activity can help reduce anxiety and improve sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid vigorous exercise close to bedtime.

Conclusion
It is essential to recognize that you are not alone in this struggle, and seeking help is a significant first step toward recovery. Your experiences are valid, and with the right support and strategies, you can work towards achieving better sleep and emotional balance. Please consider reaching out to a healthcare provider who can guide you through this process.

Take care of yourself, and remember that it is okay to ask for help. You deserve to feel rested and at peace.

Warm regards.

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