I cant sleep at night. What should i do to make myself?!
Question: I cant sleep at night!. What should i do to make myself!?
I lay in bed, and begin to think about certain things that either lead me to get on the computer, or start writing/drawing!. I dunno what to do!. Any ideas!?Www@Answer-Health@Com
Answers:
Exercise, but not within 2 hours of bedtime!. Have a warm bath, or shower, an hour before bedtime, then a glass of very warm milk, possibly with Horlicks, or one of the herbal teas, below, and use dimmer lighting!. 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, in sections 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!. Some more; quick, and easy to learn, are at http://www!.umm!.edu/sleep/relax_tech!.htm The progressive muscle relaxation, (most easily learned) guided imagery, and mindfulness breathing are known to be effective!.
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!.
Avoid TV, computer, or anything exciting in this hour, although reading a BORING! book is a good idea!. 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 for you!.
In section 3 at ezy build: INSOMNIA: PAGE O - INSOMNIA: A COMPREHENSIVE POST a variant of Eye Movement Desensitisation Reprocessing therapy is shown, which has been used successfully for those people suffering from insomnia, depression, Post Traumatic Stress Disorder, and anxiety!. It is easily learned, quick to use, yet can be very effective; although it is easy to be dismissive of such a seemingly unusual technique, give it a good tryout, for at least a few weeks, to see if it is effective in your case!. I learned it from a book by a published clinical psychologist, on depression insomnia, and now use it every night, and find it works well!.
No coffee, tea, or other caffeine (see list in section 7) within 6 hrs of bedtime! Try a cup of chamomile herbal tea, an hour before bedtime, and employ many of the techniques in section 3!. Others may prefer Sleepytime, by Celestial Seasonings, Relax, Be Sleepy, or valerian root (valerian "hangovers" possible), from supermarket tea, or health food aisles!. Milk, or cream should not be used with herbal tea!. http://www!.ezy-build!.net!.nz/~shanerisWww@Answer-Health@Com
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!. Some more; quick, and easy to learn, are at http://www!.umm!.edu/sleep/relax_tech!.htm The progressive muscle relaxation, (most easily learned) guided imagery, and mindfulness breathing are known to be effective!.
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!.
Avoid TV, computer, or anything exciting in this hour, although reading a BORING! book is a good idea!. 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 for you!.
In section 3 at ezy build: INSOMNIA: PAGE O - INSOMNIA: A COMPREHENSIVE POST a variant of Eye Movement Desensitisation Reprocessing therapy is shown, which has been used successfully for those people suffering from insomnia, depression, Post Traumatic Stress Disorder, and anxiety!. It is easily learned, quick to use, yet can be very effective; although it is easy to be dismissive of such a seemingly unusual technique, give it a good tryout, for at least a few weeks, to see if it is effective in your case!. I learned it from a book by a published clinical psychologist, on depression insomnia, and now use it every night, and find it works well!.
No coffee, tea, or other caffeine (see list in section 7) within 6 hrs of bedtime! Try a cup of chamomile herbal tea, an hour before bedtime, and employ many of the techniques in section 3!. Others may prefer Sleepytime, by Celestial Seasonings, Relax, Be Sleepy, or valerian root (valerian "hangovers" possible), from supermarket tea, or health food aisles!. Milk, or cream should not be used with herbal tea!. http://www!.ezy-build!.net!.nz/~shanerisWww@Answer-Health@Com
Get up and do something, like read a book, if you can't sleep within 20 mns!. Personally, I prefer to use the EMDR, then word/phrase repetition for a short time, changing over to mindfulness breathing; however, you may well find another method more effective!. Bright light, preferably sunlight, soon after awakening, (even if overcast) resets circadian rhythms, regulating melatonin production in the brain!. Discipline yourself to adopt a wind down routine, and practice the above techniques, after lights out, providing your mind with other things to occupy it, until it gets bored, and turns inward!.Www@Answer-Health@Com
Although not the most healthy option, you walk into any drug store or supermarket and buy sleep aids such as Unisom, Tylenol PM, Advil PM, etc!. I can pretty much guarantee that any of these will put you to sleep within 30 minutes of taking them!. Again, these aren't med's that you can take every night!. They can be harmful if you abuse them!. When it comes to natural ways, limit caffeine intake (or other stimulants), physical exercize and there are some natural sleep aids!. At any drug store you can buy Melatonin, a completely safe, natural substance!.Www@Answer-Health@Com
personal experiencesWww@Answer-Health@Com
If you have problems sleeping a lot, or have days you sleep in late, you could have some form of depression!. At least in my case it is!. If you find yourself unable to woo yourself back to sleep within a short period of time, about an hour or so, it would probably be best to get sleeping aids or medications to help with this!.Www@Answer-Health@Com
Just continue writing and drawing it doesn't matter at all, some time along the way you will learn to battle it!. One thing is try to drink lukewarm milk that could ease your system and try to sleep you are in control of your self!.Www@Answer-Health@Com
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listen to music not to loud just low or read a book in bed cuss your mind is not on reading the book its on sleeping since you are already in bedWww@Answer-Health@Com