sleep.: does anyyone have any ideas on how... - Anxiety Support

Anxiety Support

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sleep.

Rik1233
Rik1233

does anyyone have any ideas on how to calm down anxiety so i can get to sleep? its currently 3:00 am and i am wide awake because i just cant sleep and keep checking my pulse to make sure im still alive if anyine has any ideas on how to kind of train my mind to stop checking my pulse it would be greatly appreciated. Thank you!

11 Replies
oldestnewest

Check out sleep hygiene on google. Read a boring book, have a milky drink, hot bath before bed, don't check pulse, get your thoughts out of your head and into the world outside, mindfulness

Easier said than done though. I too have been awake all night!

Rik1233
Rik1233 in reply to Biggles22

thank you

Take 10 deep breaths, put on some meditation music or sounds like rain and then focus on your normal, calm abd relaxed breath.

Beta blockers

Working out helps to get out that nervous energy

Create a bedroom that is comforting and is only for night times

Drink night time tea

KEEP THE MOTTO...I NEED SLEEP AND ANXIETY CANT TAKE THAT AWAY FROM ME!

And

IF I CAN'T SLEEP TONIGHT, I WILL GET BETTER SLEEP TOMORROW!

It takes practice, but ain't nobody got time for insomnia.

Angep
AngepStar

Hi, it's a good idea to prepare yourself for bed/sleep!! Just like you get ready for work or going out, that type of thing!! So go for a walk in the evening if you can, at least half an hour but longer if you are able. That will relax you and make you feel good. Have a nice relaxing bath. When you go to bed don't watch tv or play with your phone or any other tech as it stimulates your brain. You need a nice book to read!! Nothing upsetting!!! Hopefully that should help you in future. Good luck with it.

Listen to soft background music...earphones if necessary...

I used to listen to an album....Tai-chi....Sunrise..never heard the end of the first track..lol...

Best wishes

One thing is they say to stay off your phone, try a banana, cherries they sopose to help you sleep. Try the headspace app, mediatation helps to relax your body. Try scrunching your toes up then relaxing them then your legs tense and release keep going up through your body it is teaching your body how to relax.x

Hidden
Hidden

I sometimes read a book when I can't sleep and it usually does the job, one thing I don't do is have my tablet or mobile phone switched on, they are off as soon as I get into bed. I think if they are switched on the mind half expects a text or a call and you can't switch off properly.

On other times if I can't sleep I go to the living room and sit for ten minutes, the only thing I switch on is the light, no telly etc. It usually helps to and i sleep ok after doing it.

I also get anxious when in bed trying to sleep I use audible to listen to now and usually have a milky coco drink to try help. It's basically a battle of wills.. and your anxiety is winning. Don't let it! I take sertraline now too tho and also have therapy to help me. Dunno if u have any of this..but it's sure helping me :)

Oh and I also wear a fitbit but jave jad to deactivate the heart rate monitor as like yourself I kept checking constantly which makes it a lot worse.. its a circle..u worry something is up..u feel something is up..u think ur gonna die.. and repeat. Don't let it control u

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