Anxiety that I will not fall asleep
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Guest
Not being able to fall asleep is such a drag...I've tried so many things to deal with it.
Here's what has helped me...
The #1 thing that helps is not caring or getting upset about it. If I can't sleep and I'm lying there more than 20 minutes, getting up and doing something, or just lie there peacefully letting my mind wander.
2 - I will cover up the clock so I don't know what time it is, which is a stress factor all by itself.
3 - I have a number of herbal remedies that I will use, also herbal tea called Sleepytime Extra by Celestial Seasonings, that helps. Your health food store should carry a lot of options. Helpful herbs are Kava (do not use if you have liver problems), Passionflower, Valerian, Chamomile, Skullcap and Mint. I keep a sublingual spray by the bedside by Bachs called Rescue Remedy Natural Sleep aid, there is another called "Sound Sleep" which are capsules taken 1 hour before bedtime.
4 - Calm Now, a magnesium powder that mixes in warm water makes me sleepy.
5 - Keeping a notebook by the bedside and writing down my thoughts helps.
6 - Trying to distract myself or telling myself I don't have to do something in the morning, usually I can trick my mind into falling asleep, but sometimes not.
7 - Also telling myself that missing a good night's sleep won't kill me, or at least won't make me miserable. It's all about the attitude and the less I "care" the less miserable I feel!
The interesting thing about this is after one good nights' sleep you break the cycle, so that is all you need. Watch your stimulant intake - don't drink anything with caffeine in it ANY PART OF THE DAY..including soda pop, salt, spices, refined sugars...don't eat 2 hours before you got to bed except a hot mug of herbal tea if necessary.
Keep the lights low, stay off the computer and away from the television after night fall. Go take a walk or do something physical during the day and no later than the early evening.
All these things help, also do something different or stay busy to distract yourself from thinking you have to go to sleep. If you have nothing to do or are stuck in an all too familiar routine, you'll over-think the whole "uh oh, it's almost that time to go to sleep again" and that will just stress you out.
Here's what has helped me...
The #1 thing that helps is not caring or getting upset about it. If I can't sleep and I'm lying there more than 20 minutes, getting up and doing something, or just lie there peacefully letting my mind wander.
2 - I will cover up the clock so I don't know what time it is, which is a stress factor all by itself.
3 - I have a number of herbal remedies that I will use, also herbal tea called Sleepytime Extra by Celestial Seasonings, that helps. Your health food store should carry a lot of options. Helpful herbs are Kava (do not use if you have liver problems), Passionflower, Valerian, Chamomile, Skullcap and Mint. I keep a sublingual spray by the bedside by Bachs called Rescue Remedy Natural Sleep aid, there is another called "Sound Sleep" which are capsules taken 1 hour before bedtime.
4 - Calm Now, a magnesium powder that mixes in warm water makes me sleepy.
5 - Keeping a notebook by the bedside and writing down my thoughts helps.
6 - Trying to distract myself or telling myself I don't have to do something in the morning, usually I can trick my mind into falling asleep, but sometimes not.
7 - Also telling myself that missing a good night's sleep won't kill me, or at least won't make me miserable. It's all about the attitude and the less I "care" the less miserable I feel!
The interesting thing about this is after one good nights' sleep you break the cycle, so that is all you need. Watch your stimulant intake - don't drink anything with caffeine in it ANY PART OF THE DAY..including soda pop, salt, spices, refined sugars...don't eat 2 hours before you got to bed except a hot mug of herbal tea if necessary.
Keep the lights low, stay off the computer and away from the television after night fall. Go take a walk or do something physical during the day and no later than the early evening.
All these things help, also do something different or stay busy to distract yourself from thinking you have to go to sleep. If you have nothing to do or are stuck in an all too familiar routine, you'll over-think the whole "uh oh, it's almost that time to go to sleep again" and that will just stress you out.
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Guest
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Guest
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Guest
Hi Rick!
I listen to old time radio programs when I'm going to sleep, and they really provide a wonderful distraction from all of the thoughts running around in my mind. If I'm having trouble falling asleep, I play little games, such as listening for words that contain each letter of the alphabet (first listening for an A, then a B, and so on). If there is no radio show playing, I think of a topic I know a lot about and try to think of a word related to that topic that starts with each letter of the alphabet (Artie Aurbach played Mr. Kitzle, Burns and Allen was another great show...). It's very silly, but it really takes my mind off anything that's stressing me out, and I'm usually asleep before I can get through the whole alphabet.
Shifrah, I LOVE your advice about imagining that there are several people in your neighborhood who are awake as well! What a wonderful idea!
I listen to old time radio programs when I'm going to sleep, and they really provide a wonderful distraction from all of the thoughts running around in my mind. If I'm having trouble falling asleep, I play little games, such as listening for words that contain each letter of the alphabet (first listening for an A, then a B, and so on). If there is no radio show playing, I think of a topic I know a lot about and try to think of a word related to that topic that starts with each letter of the alphabet (Artie Aurbach played Mr. Kitzle, Burns and Allen was another great show...). It's very silly, but it really takes my mind off anything that's stressing me out, and I'm usually asleep before I can get through the whole alphabet.
Shifrah, I LOVE your advice about imagining that there are several people in your neighborhood who are awake as well! What a wonderful idea!
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Guest
Hi Rick - I went through the same thing you are going through last year. The first thing to remember is your body will sleep when it needs the sleep, so try not to get to worked up about not sleeping. The worrying will set off an adrenaline response and keep you awake.
I also do a bedtime routine every night, that way my body knows I am getting ready to sleep. I write in my journal so racing thoughts are not keeping me awake, I have a cup of chamomile tea and then when I go to bed, I run down a list in my head of things I am grateful for. I usually drift off to sleep while going through the list.
I also try to get in at least 30 minutes of exercise a day and I also meditate daily. When I started the guided meditation (I use Richard and Mary Maddux - you can get their podcasts from iTunes) I noticed I started sleeping better almost immediately.
When I find myself struggling to sleeping on some nights I say positive affirmations to myself: "I will rest, relax and remain calm until I fall asleep." I also write in my journal, "I love to go to bed to sleep because my bed is warm, comforting, relaxing, peaceful, safe."
I sure hope this helps. I know what you are going through because I was there.
LisaLisa
I also do a bedtime routine every night, that way my body knows I am getting ready to sleep. I write in my journal so racing thoughts are not keeping me awake, I have a cup of chamomile tea and then when I go to bed, I run down a list in my head of things I am grateful for. I usually drift off to sleep while going through the list.
I also try to get in at least 30 minutes of exercise a day and I also meditate daily. When I started the guided meditation (I use Richard and Mary Maddux - you can get their podcasts from iTunes) I noticed I started sleeping better almost immediately.
When I find myself struggling to sleeping on some nights I say positive affirmations to myself: "I will rest, relax and remain calm until I fall asleep." I also write in my journal, "I love to go to bed to sleep because my bed is warm, comforting, relaxing, peaceful, safe."
I sure hope this helps. I know what you are going through because I was there.
LisaLisa
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Guest
Hey Rick;
I wrote a post on another subject like this.I suggest that you try to listen to the Relaxation Tape right when you lie down for bed.Put on the headphones and participate in it.Even if you do not fall asleep,which I normally do not,it will relax you enough that you will within 15 minutes or so.My problem is my sleep cycle.I go to bed at different times every evening.My doctor told me to go to bed at the same time, and wake up at the same time.
I wrote a post on another subject like this.I suggest that you try to listen to the Relaxation Tape right when you lie down for bed.Put on the headphones and participate in it.Even if you do not fall asleep,which I normally do not,it will relax you enough that you will within 15 minutes or so.My problem is my sleep cycle.I go to bed at different times every evening.My doctor told me to go to bed at the same time, and wake up at the same time.
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Guest
This is how I helped myself with the same problem. I listen to a positive suggestive sleep tape, 3 oor 4 times a day. I made it myself
from Session 3. From the paperback book "What to say when you talk to yourself" I used the examples and made a 3 minute tape for better sleep. I just stopped myself from thinking about it everytime I caught myself. I listen to it 3 or 4 times aday. I started to sleep. I also use advil pm sometimes, it amazingly helps also.
It can and will get better. I can email you my sleep manuscript if you need it, let me know.
I will be glad to help you, as I am having a rough time right now myself with being overly depressed.
from Session 3. From the paperback book "What to say when you talk to yourself" I used the examples and made a 3 minute tape for better sleep. I just stopped myself from thinking about it everytime I caught myself. I listen to it 3 or 4 times aday. I started to sleep. I also use advil pm sometimes, it amazingly helps also.
It can and will get better. I can email you my sleep manuscript if you need it, let me know.
I will be glad to help you, as I am having a rough time right now myself with being overly depressed.