Posted by Selini on December 02, 2008 at 14:02:11:

In Reply to: Anxiety & insomnia - what do you do posted by matthej on December 02, 2008 at 11:19:00:

yup - that is bad sleep hygiene : ) I was reading in bed at one point too - but, now I read before bed on the couch. Having rituals before bedtime is really good: planning on reading same time every night, journalling etc - even brushing teeth and washing helps to tell the brain that it is that time of night. I have heard that the flashing lights on the tv actually stimulate the brain...

So, I try to read for 15 min every night, at least, to get my mind thinking about something that is distracting in agentle way and to help me unwind. And to journal anything that might stir around in my mind while I am in bed.

Lately I am trying to use the paradoxical intention of telling myself I am going to bed to stay awake (this relieves the anxiety of trying for or hoping for sleep), and also doing diaphragmatic breathing (deep belly breaths) while saying "one" as I breathe in, and "relax" as I breathe out, and do this to "four" then to repeat. OR "breathe in relaxation" and "breathe out tension"..and I imagine waves (as though I were lying on the beach) taking the tension away. This gives me a project to do instead of waiting to sleep - which, sometimes I will get so excited when I do start falling asleep, sot hat I will wake myself up. Frick - I am so neurotic...

And yes, I have anxiety disorder - had it before insomnia. So, I am a girl with a nervous disposition by design, and apparently, maybe have developed 2 phobias in my life - one of which is of not sleeping....Because I loathe the anxiety I feel when I don't sleep..is hard enough when I do....

Follow Ups:

• Re: Anxiety & insomnia - what do you do optimistic 14:35 12/02/08 (2)
  • Re: Anxiety & insomnia - what do you do Selini 18:24 12/02/08 (1)
    • Re: Anxiety & insomnia - what do you do kikibikini 22:11 12/09/08 (0)

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