reply to post by mamabeth
There are some good sleep articles on the net.
You might try the following search terms
SLEEP DEPRIVATION + CURES
SLEEP LOSS + REMEDIES
INSOMNIA + HELP
1. You may need to go to a sleep clinic if this is long standing.
2. You might be wise to practice 1-3 relaxation techniques.
A) e.g. tensing and slowly relaxing muscle groups head to toes . . . slowly relax and focus on the feeling of the relaxation . . . very very slowly
relax each muscle group.
B) breathe slowly 6-8 seconds out and 6-8 seconds in for 30-90 seconds. Changes brain blood chemistry more toward relaxation.
3. Think of a handful of things that fit the following criteria:
--complex enough to be interesting and distracting but not exciting enough to get adrenaline going.
A) designing a floor plan of a grand new house
B) landscaping a huge aquarium
C) landscaping a huge garden
D) designing and building a piece of furniture.
E) taking a dream vacation to a moderately exciting place
F) doing a craft project in your mind
Start going to bed routine every night at the same time.
If you shower at night--do it first so you have time to cool down toward sleep time. Each succeeding item in the hour to hour and a half of your
routine before bed needs to be slower and more contemplative.
Avoid TV the 2 hours or so before bed.
Put on calming music the last 30-45 minutes. Have calming music or ocean sounds or some sort of white noise through the night.
Learn to discipline your thoughts AWAY FROM anxiety producing topics. It is a discipline and takes practice. You can begin by insisting on 5-15 min
out of every hour of avoiding negative thoughts. Expand to whole hour over a month or so. Limit negative thought time to 15 min every 4 hours or 20
min per day or some such.
Just before reading the book below--reflect on what you did well today. What you'd like to do well tomorrow. Then lay both aside mentally and refuse
to pick such issues up again until tomorrow.
The last 10-20 min before sleep, read a moderately boring book.
If you wake up and know that you are tossing and turning . . . get the moderately boring book out . . . or write a letter to someone . . . or write
your concerns down THEN LAY THEM ASIDE AND REFUSE TO DWELL ON THEM.
Most insomniacs sleep more than they think they do.
Sooner or later your body will fall asleep--even if it has to do so while you are driving! DANGEROUS!
Even if you have 4 hours of sleep--and work 8 hours--with a loud alarm, you can sleep in your car on your lunch hour and make it the last 4 hours.
ANXIETY OVER LOSS OF SLEEP KEEPS YOU AWAKE. REFUSE TO DWELL ON IT.
Anyway--check out the good articles on the net that seem tailored to your particulars.