Over the years, here in NYC, I have had my share of anxiety and I found a way to combat any anxiety I would feel prior to going to bed. I use a candle in a glass and put it in the other room and tune my transistor radio to a station , with the volume turned down a ways. That has consistently helped me over the years...

Hello Friend,

Thank you for reaching out to Asking Jude. I’m sorry about the toll that not being able to fall asleep at night is taking on you, but it is good that you are being mindful of the way it is affecting you and those around you. Definitely seek out a doctor as soon as possible. You can also consider seeing a therapist if you come to find there are any fears or anxieties that might be keeping you from drifting into sleep.

While waiting to see a doctor, I would let your friends and family know what you're struggling with at the moment. Tell them you are having trouble sleeping lately and that it is making you more irritable than usual. If they are aware that you are struggling, they can be more mindful of you and your feelings. When you start to feel irritable, I would advise you to step away from conversations in order to cool down. People are often prone to making rash decisions when they are irritable, so it would be best for you to remove yourself from a situation and take time to be alone. Practice grounding techniques, square breathing, scroll on social media, or take a step outside until you feel you are in a clearer headspace.

Here are some examples of grounding techniques to try out:

https://www.healthline.com/health/grounding-techniques#physical-techniques

https://positivepsychology.com/grounding-techniques/

https://www.betterhelp.com/advice/anxiety/22-best-grounding-techniques-for-anxiety/

Here is an example of square breathing:

https://www.youtube.com/watch?v=CfUGpJE1D9o

https://www.youtube.com/watch?v=AOL3isokmY4

I have a few suggestions to help you fall asleep in the meantime while you wait for your appointment. You mention that you are active and healthy, so that is an amazing plus to helping you fall asleep better. Avoid exercising before bed, as it may keep you awake longer, but you can try light yoga or stretches to relax your body. Listening to white noise or a podcast may also help you fall asleep by providing background noise that drowns out any thoughts that might be keeping you awake. For some people reading and writing before bed make their brain tired enough to fall asleep smoother. You can also try meditating for ten to thirty minutes before bed, as that has been shown to help people as well. Taking melatonin gummies or drinking sleepytime tea has helped others fall asleep and stay asleep longer, so it may be helpful to you as well.

Here are some resources for you to check out:

https://www.healthline.com/nutrition/ways-to-fall-asleep#6.-Avoid-looking-at-your-clock

https://www.realsimple.com/health/preventative-health/sleep/how-to-go-to-sleep

https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/insomnia/faq-20057824

https://www.sleepassociation.org/about-sleep/calming-rituals-help-fall-asleep/

I hope you are able to return to a normal sleep schedule soon. Best of luck with your doctor's appointment!

Hugs,

Max