Any advice how to sleep?

Discussion in 'Midnight Owl' started by Hurted, Mar 31, 2008.

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  1. Hurted

    Hurted Well-Known Member

    I cant sleep last nights because im having anxiety attacks and im worrying too much...
    I try to relax before going to bed (hot shower) but it just doesnt help

    I just dont know what to do, it is very important for me to be in good shape now cause i have lot to do for school but im just too fucking tired to even walk:(
  2. Patch

    Patch Well-Known Member

    Try to exhaust your body until you're too tired to think about anything other than sleep. This might be as easy as going to for an hour+ walk before bed (which also gives you time to reflect on things), or as hard as having a very intense run. Worse case senario by trying, it doesn't work and you get very nicely toned. :tongue:

    Of course, their are always the basics, glass of warm milk, a nice hot bath, herbal tea, or soothing music.
  3. willgethere

    willgethere Well-Known Member

    Physical Relaxation

    If you are anxious about falling asleep, certain muscles in your body become tense and sometimes painful, interfering with sleep. Physical relaxation techniques can help.
    Find a quiet, peaceful place in which to practice the following technique about 30 minutes a day:
    • Lie perfectly still until you find the most comfortable position for yourself. Now deliberately tense up the muscles in your arms and legs as tightly as you can. Try to hold this tension for about a minute and then let the muscles relax gradually-first your legs, and then your arms.
    • Now let your whole body feel as relaxed as it possibly can. Take a rest for five minutes and then repeat the procedure twice more.
    • At the end of the session, try to concentrate on the feeling of your muscles and let them go as limp and relaxed as possible for the rest of the period. Try to make your breathing slow and steady as you relax.
    This technique is designed to teach individuals how their body relaxes and how to control relaxation and tension.
    Mental Relaxation

    Since stress and worry, including the worry about not being able to fall asleep, are often at the core of insomnia, many people have found that mental relaxation techniques can help them to feel less anxious and therefore sleep better.
    This method also requires finding a peaceful, quiet place to practice this technique for about 30 minutes a day:
    • Try to relax your body first, by finding the most comfortable position for yourself. Then empty your mind of all thoughts by concentrating on one particular object in the room or a particular part of the room.
    • After a minute, sit up, and then walk around for a bit. Then return to your position and repeat the exercise.
    • Now think of a particularly happy time in your life that you really enjoyed. If you cannot immediately think of something, find a poster of some exotic place or beautiful scenery. Concentrate on imagining yourself in this place for about five minutes.
    • Try to feel the sensations first in your neck muscles, and then in your arm and leg muscles, as they gradually become relaxed. After another few minutes, get up and walk around the room a bit. Then repeat the process.
    This exercise differs from the physical technique in that it emphasizes controlling the psychological components of anxiety before attempting to relax your body.
    Other Techniques

    Other relaxation techniques to try include:
    • Yoga or meditation
    • Exercise (shown in studies to be an effective way to achieve a healthy sleep)
    • Mind-body therapies such as guided imagery or hypnotherapy
    • Reading while lying in a relaxed position
    • Listening to music while lying in a relaxed position
    • Having a soothing bath or shower before bed
    • Massage, especially of the neck, shoulder, and leg muscles
  4. Hurted

    Hurted Well-Known Member

    Thanks for posting:)
  5. Petal

    Petal SF dreamer Staff Member Safety & Support SF Supporter

    Here are some helpful tips I found:smile:

    * Keep a regular schedule. Try to go to bed and wake up at the same time everyday, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day. Don’t oversleep to make up for a poor night’s sleep – doing that for even a couple of days can reset your body clock and make it hard for you to get to sleep at night.
    * Incorporate bedtime rituals. Listening to soft music, sipping a cup of herbal tea, etc., cues your body that it's time to slow down and begin to prepare for sleep.
    * Don’t eat a large, heavy meal before bed. This can cause indigestion and interfere with your normal sleep cycle. Drinking too much fluid before bed can cause you to get up to urinate. Try to eat your dinner at least two hours before bedtime.
    * Bedtime snacks can help. An amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eating a slice of toast with peanut butter or a bowl of cereal before bedtime. Plus, the warmth of the food may temporarily increase your body temperature and the subsequent drop may hasten sleep.
    * Jot down all of your concerns and worries. Anxiety excites the nervous system, so your brain sends messages to the adrenal glands, making you more alert. Write down your worries and possible solutions before you go to bed, so you don't need to ruminate in the middle of the night. A journal or "to do" list may be very helpful in letting you put away these concerns until the next day when you are fresh.
    * Go to sleep when you are sleepy. When you feel tired, go to bed.
    * Avoid "over-the-counter" sleep aids, and make sure that your prescribed medications do not cause insomnia.
  6. Hurted

    Hurted Well-Known Member

    thanks lynn:)
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