Trouble sleeping

[Loving Linux Penguin]

Hey everybody! Happy New Year!

So, when I try to go to sleep, my mind just keeps on going. I keep thinking out things and worrying about my worries. I just can't let go and relax. it takes me as long as an hour to fall asleep because I just can't get my mind to slow down.

What's the solution? How can I let all of the stuff happening in my life go and just go to sleep quickly?

[glittermist]

I know how hard it can be to just 'switch off', it's something i fail to do!
Do you get enough psychical exercise throughout the day? If you tire yourself out you'll probably get a better night's sleep.

Also before bed - do something relaxing to unwind, put some really calm music on and drink a warm drink. This usually helps. Or read a book - i find this helps the most

Good luck!

[Loving Linux Penguin]

Physical fitness/exercise is one thing I'm not the best at! I'll try a book or maybe a video sometime. Usually trying to fall asleep in front of the TV works but I don't have one set up in my room so that makes it hard!

[LittleFish]

Like glitter said, you might just have some pent-up energy that needs to be released, or you might need to wind down a bit.

I've always found that this process helps when I can't sleep.

1. Shift into a comfortable position that you know you're not going to move out of. No matter what, don't move (unless you have a bad itch or something, of course. Of course, don't be tense. Just lay still. Moving kind of distracts you and wakes you up a bit.
2. Close your eyes. Keep them that way, don't open them no matter what.

There's three things you can do from here.

1. Count backwards from one hundred in your mind, making each number appear with every breath you take in and release. Picture the numbers so huge that they block out everything else in your mind. If you catch yourself thinking about something else, just focus on the numbers again.

Or:

2. Come up with a random image and hold it in your mind for a few seconds.

2a. Focus on the image and animate it in a repetitive loop. For instance, if you pictured a dog, picture the dog's tail wagging repeatedly and nothing else. If it helps, picture other items moving as well. Imagining a repetitive but gentle sound in the background may help as well.

2b. Let your mind run free. If you pictured a dog and a potato randomly appears, or if the sky suddenly turns orange, let it. Just let the pictures and such change without trying to control them at all. If you find yourself starting to think of something, force that image back into your mind to block it out, or if forcefulness doesn't work, imagine the worry slowly floating away into the scenery.

I understand that everyone's mind works differently, and methods that work for one person won't work for another, but I've always found this one to be the most helpful. I sometimes go through periods like what you described, so I figured I'd share it. I hope you find a good solution that works: having trouble sleeping can be a real pain. Take care.

[Loving Linux Penguin]

Thanks! I might try that too. For years, I've been playing the local Classical music station all night long to help me relax, but it doesn't work that well anymore. It used to be I fell asleep to the music, but that strategy no longer does any good!

[losing touch.]

some tips i've picked up are..

* make sure you get some exercise during the day, at least 15-30 minutes. it doesn't have to be long, but it does help.

* create a regular sleeping pattern so you go to sleep around the same time each night.

* have a hot drink before you go to sleep.

also, do not nap during the day if you can help it, avoid caffeine and don't watch television right before you want to go to sleep.

[Loving Linux Penguin]

What sort of "hot drinks" do you guys suggest?

[LittleFish]

Hot milk seems kind of juvenille, but it's really good actually. You can also try warm cider and caffeine-free tea.

[Loving Linux Penguin]

Okay! I might try it! But not now. It's like 1:00 in the morning and it's about time that I get some rest!

[Singing to the starlight]

Cammomile tea, not consuming sugar after six, hot milk. Falling asleep with an audiobook on so you have something to concentrate on until you fall asleep. Read for ages so your eyes get really sore. Taking Kalms or other calming pills. And if you're desperate a shot of vodka (you only need one)

Good luck

[losing touch.]

anything that doesn't have caffeine.. whatever you like, hot milk, tea, hot chocolate?

[Loving Linux Penguin]

Originally Posted by Elle.

anything that doesn't have caffeine.. whatever you like, hot milk, tea, hot chocolate?

Hot chocolate does have caffeine

Then again, I use very little chocolate in mine, so it might be okay. I might bring this up with my doctor. Not that I don't trust you guys, I just wonder what he thinks about all this!

[losing touch.]

Originally Posted by cwkguy

Hot chocolate does have caffeine

Then again, I use very little chocolate in mine, so it might be okay. I might bring this up with my doctor. Not that I don't trust you guys, I just wonder what he thinks about all this!

really? well you learn something new every day.

[Loving Linux Penguin]

Pretty sure! Hold on! I'll check!

[Loving Linux Penguin]

Yeah, there's some. But not a whole lot!