How to sleep easily ? i can only sleep during 3 to 4 am sometime?!
Question: How to sleep easily !? i can only sleep during 3 to 4 am sometime!?
everynight on bed i cant stop thinking !. I tried to stop but it nature make me imagine bout something !. Sometime after all the thinking my head hurts it make it worst to sleep !. it already happen 2 or 3 years ago !. how to stop it !?Www@Answer-Health@Com
Answers:
Move your bedtime 30 - 60 mns earlier, daily, until at a reasonable hour, and stick with that!. Put your mind in a position where it wants to shut itself off, and sleep!. See insomnia treatments, in much more detail than can be included here, in section 3, at ezy build, below!. 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!. Some more; quick, and easy to learn, are at http://www!.umm!.edu/sleep/relax_tech!.htm I have not yet evaluated them, but they seem to be worthwhile trying, and I like to provide options!.
Find out which works best for you, in the daylight hours, so you will be prepared, come bedtime!. For many people, a good idea is to develop a set "wind down" routine for the last hour before bedtime, so your subconscious mind learns that it is time to put thinking aside, and prepare for mindfulness, (awareness, without cogitation/purposeful thought) or the EFT, in preparation for sleep, but the idea with mindfulness is to not even think about sleeping: just drift off, naturally, during exercising those techniques!. I suggest that you try using the EMDR variant, below, prior to the mindfulness, or the progressive muscular relaxation, but after the EFT, if that method is chosen!. Experiment, to find which combination works best!.
(The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective!. It is easy to be dismissive of such a seemingly unusual technique, but give it a good tryout, for at least a few weeks, to see if it is effective in your case!.)!. Prior to using either of the methods in the above paragraph, first sit comfortably, and take a deep breath!. Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: "a thousand and one": this takes approximately a second)!. Repeat this procedure (without the words, although you can count, subvocally, if you like) 20 times!. Then close your eyes and relax!. Become aware of any tension or discomfort you feel!.
Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner!. Then, repeat the procedure one last time!. Some people may find that this is all they need do!. With experience, you may find that you can practise this with your eyes closed!. Experience has taught me that the 2 - 3 minutes spent using the EMDR markedly reduces distractions to the relaxation process, and is repaid many times over!. I have a cup of chamomile herbal tea, an hour before bedtime, and use the above techniques!. Others may prefer Sleepytime, by Celestial Seasonings, or valerian root, from supermarket tea, or health food aisles!.Www@Answer-Health@Com
Find out which works best for you, in the daylight hours, so you will be prepared, come bedtime!. For many people, a good idea is to develop a set "wind down" routine for the last hour before bedtime, so your subconscious mind learns that it is time to put thinking aside, and prepare for mindfulness, (awareness, without cogitation/purposeful thought) or the EFT, in preparation for sleep, but the idea with mindfulness is to not even think about sleeping: just drift off, naturally, during exercising those techniques!. I suggest that you try using the EMDR variant, below, prior to the mindfulness, or the progressive muscular relaxation, but after the EFT, if that method is chosen!. Experiment, to find which combination works best!.
(The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective!. It is easy to be dismissive of such a seemingly unusual technique, but give it a good tryout, for at least a few weeks, to see if it is effective in your case!.)!. Prior to using either of the methods in the above paragraph, first sit comfortably, and take a deep breath!. Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: "a thousand and one": this takes approximately a second)!. Repeat this procedure (without the words, although you can count, subvocally, if you like) 20 times!. Then close your eyes and relax!. Become aware of any tension or discomfort you feel!.
Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner!. Then, repeat the procedure one last time!. Some people may find that this is all they need do!. With experience, you may find that you can practise this with your eyes closed!. Experience has taught me that the 2 - 3 minutes spent using the EMDR markedly reduces distractions to the relaxation process, and is repaid many times over!. I have a cup of chamomile herbal tea, an hour before bedtime, and use the above techniques!. Others may prefer Sleepytime, by Celestial Seasonings, or valerian root, from supermarket tea, or health food aisles!.Www@Answer-Health@Com
To sleep well, deep and long enough is essential to your mental as well as your physical health!. Do something about it!.
There is an effective method, easy to learn, called EFT or Emotional Freedom Technique!. Try it!
Another thing is to take Melatonin an hour before bedtime!.
It works!
Sleep well my friend!Www@Answer-Health@Com
There is an effective method, easy to learn, called EFT or Emotional Freedom Technique!. Try it!
Another thing is to take Melatonin an hour before bedtime!.
It works!
Sleep well my friend!Www@Answer-Health@Com
Go see an achupuncheryst (or however it's spelled) or a hyponosist, it may be a bit costly, but it honestly honestly honestly helps!.
Another thing is to exercise like crazy during the day and just relax, read in the eveing!.
When going to sleep its good to light scented candles or incense sticks - they make you drowsy!.
If all else fails use horse tranquilizer lol, jokes!. =PWww@Answer-Health@Com
Another thing is to exercise like crazy during the day and just relax, read in the eveing!.
When going to sleep its good to light scented candles or incense sticks - they make you drowsy!.
If all else fails use horse tranquilizer lol, jokes!. =PWww@Answer-Health@Com
EFT is a great way to help your brain slow down so you can go to sleep!. I teach it to all my clients who have problems sleeping!. You can get free information about it on the web but I'd recommend seeing a practitioner for at least one session to make sure that you're doing it correctly because otherwise it won't work!. You should easily be able to find someone local!.Www@Answer-Health@Com
Do find out what is the source of your thinking!. Sometimes it is due to work stress , worries, family issues, or personal woes!. I think you need to learn to switch off after work or school or travelling!. Watching light hearted TV shows, or reading may just do the trickWww@Answer-Health@Com
You would better get up about 7am!. Next evening you'll dive in sleep very-very easily!.Www@Answer-Health@Com
I do the same thing!.!.reading helps and taking a long walk helps me sometimes also!.!.try not to worry so much!.!.I know it's hard though, but reading before bedtime has helped me the most!. good luck!Www@Answer-Health@Com
there are specialists treating sleep disorder, try to go to one and u will be able to solve your problem!.Www@Answer-Health@Com
ask someone to knock you outWww@Answer-Health@Com
try meditation!.Www@Answer-Health@Com
if i knew, i wouldn't be answering your question right now!.!.!.it's 3 in the morning here!.Www@Answer-Health@Com