Advice on getting to sleep quickly and calmly?!
Question: i'm struggling to get to sleep within two hours of going to bed. i often find myself getting angry over little things - like rain outside - and generally twitchy. any advice on how i can deal with this and get some sleep?
i have tried some yoga breathing, but after a little while i get twitchy, and angry that it's not working.
NB: not *really* angry...just...cross. =S
Answers: i'm struggling to get to sleep within two hours of going to bed. i often find myself getting angry over little things - like rain outside - and generally twitchy. any advice on how i can deal with this and get some sleep?
i have tried some yoga breathing, but after a little while i get twitchy, and angry that it's not working.
NB: not *really* angry...just...cross. =S
I use to work in a night shift that requires me to sleep at daytime and i know how it feels to lie down in bed for hours but my mind is open..Its hard to get a good "day" sleep.
What i do to have goodnight sleep at daytime is not to drink coffee 5 hours before i sleep. NO smoking. Try not to think of anything else while you are lying in your bed and if after 2 hours you cant sleep, get up and do something. Watch tv or read books then after that go back to sleep. You can turn on your tv and set the timer so it will automatically shut off after 30 minutes. You will see it will help. Maybe you are thinking so many things thats why your mind is not relaxed. Try counting anything in your mind or remember things that happens to you for the day.
Hope this helps
No Caffeine after 6.00pm. Dont sit on the computer right before bed...take an hour to read or watch a gentle tv programme...have warm milk or similar. It really makes a difference.
No caffeine, turn all the lights off including clock radio, read a book for about 1/2 hour before attempting to sleep.
Okay,. well , heres what i do when i cannot go to sleep. I stare at a wall and somethimes just fall to sleep. When that doesnt help, i concentrate on my breathing and sometimes that helps. Other times, i may turn on the tv, and put it on "sleep" timer, and the sound helps me fall to sleep
If none of these work for you, here are a couple more, you could turn on a ipod, or a radio and put that on sleep mode or you could get up and walk around a couple of times, that usually makes me sleepy, if your really not sleepy you could just watch tv until you drift off to bed, if none of these are helping you can go here.
http://www.helpguide.org/life/sleep_tips...
they give you really good tips on how to fall to sleep!
=]
See insomnia treatments, in section 3, at http://www.ezy-build.net.nz/~shaneris . Use one of the relaxation methods, in bed, after lights out, on pages 2, 11, 2.c, or 2.i, but they can take some time to learn, (progressive muscular relaxation excepted) so learn and become proficient in their use during the day; an alternative is to use the EFT, in section 53, and pages 2.q, and 2.o, saying to yourself: "Even though I currently have a sleep disorder, I deeply and completely accept myself." (or choose your own wording) while you use the acupressure tapping technique. Find out which works best for you, in the daylight hours, so you will be prepared, come bedtime.
I read some of the advice given to you, regarding your problem, IE; keep calm , relax, etc, not as easy as it sounds if, you have the problem you indicate.
You will, find the right way eventually,I sat with a friend who had this problem she said, that she goes to bed and then starts to imagine that she is a fantastic singer appearing before a large audience, and it worked for her try it. nothing lost.
I've been where you are. There really is no perfect answer. I can make some suggestions that may be of help. Try to avoid caffine after 2pm. Do not exercise within 3 hours before sleep. Set yourself a routine if possible. You might try turning down the lights a couple hours before bed, have a soothing bath, some scented candles tend to help as well. Anything that has a calming affect on your body and mind. Turning down the lights lets your body know it's time to get ready for sleep. I find puzzles are great. They require a lot of concentration to find the pieces that go together and after hovering over it for a hour or so, you're ready for that hot shower and bed. Games that tend to take your full attention, helps to take your mind off the many things swirling around. It has a natural calming affect. It doesn't even have to be a game. It can be drawing or painting. It's never recommend, but I always leave the tv on when I go to bed. I pop in a movie I like that I've seen so many times, that I can do all their lines. I turn down the volume, set the timer and just watch. I'm Bipolar, OCD and ADHD. So I do speak from experience. If all else fails, there is an over the counter medication that has very good results for easing people into sleep. It's diphenhydramine (Benedryl). My mom is a nurse of 30 years and says that doctors use this a sleep agent. It is much safer with less side effects that prescription meds. Before taking anything though, consult your doctor to make sure this is right for you. Good luck and I hope I have been of some help.
My partner uses an MP3 player and small headset. He plays the Goons shows but any nice soft music would help. It distracts your mind and shuts out noises
funny... rain always calms me down and makes me wanna slumber...
about the thinking part, you should try not to think on. if a thought comes you let it pass and don't develop it further. example: if i ate an apple i don't think about its taste and size and the way apples look, i just ate an apple and that's it. a new thought comes and you just accept it and let it pass etc.
self-hypnosis can be used aswell, like in yoga when you concentrate on your breathing. if you find it hard to "concentrate" just imagine something passive happening. example:
*you imagine yourself lying on grass in a middle of a small pasture, with warm sunlight passing through the branches of trees. when you breathe you take in the fresh air and you feel its coolness in your lungs, before slowly exhaling...* or something. each time you exhale you imagine a part of your body fill with air and relax as the air leaves it. it's all based on breathing, i know, but it usually works fine.
relax.....
let go things that u cant control....ok???
best thing fall in love with ur work...be mentally tired.....
play outside...play mental games like chess or puzzles.........ur brain needs food n for that u need to be engaged...
clean ur home.light up some scented candles n agars, bath daily ,be clean...wear good dresses ,do make up ....look at urslf in the mirror n think that "u r the best"..........
above all fall in love with urself -best one...
love urself n get rid of irritation...........
stay happy............
well , you could put ear plugs in,try to sleep somewhere else or go down stairs with a blanket or something and watch a show you really hate or have watched too many times and you should fall asleep+ if that doesn't work read a boring book or listen to music you really love and gradually you will fall asleep
HOPEFULLY.
a long walk, cold shower and some warm liquid the best pills. don'k get inclined to sleeping pills.